VIDEO
Plank Variation, Side Plank Variation, Mountain Climbers, Sit-Ups
- Core
- Arms
- Legs
- Abs
Level:Intermediate
Trainer:
Equipment:Yoga Mat
Plank Variation, Side Plank Variation, Mountain Climbers, Sit-Ups
- Core
- Arms
- Legs
- Abs
Level:Intermediate
Trainer:
Equipment:Yoga Mat
1.Start in a high plank position. With your feet stucked to the wall. Kick your right leg in the direction of your left hand. Repeat the same action with opposite arm and leg. 2.Lie down on your fitness mat on the left side. Position your elbow directly under your right shoulder. Stuck your legs, knees, ankles, and feet together. 3.Stand on your knees and hands (tabletop position). Begin to bring your knee under the chest, switching the legs each time. 4.Lay back on the ground. Crunch up and get down to the starting position. Repeat for the desired amount of repetitions.
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Blog
Many people want to have beautiful thighs. Unfortunately, to keep them in good shape requires long and hard work. Here are some exercises that are sure to help you work out your thighs.
Cross Lunges
This deep stretch will improve your thighs and give you energy. Spread your legs and point your feet outward. Bending your knees, lower yourself into a squat position. Put the palms on your hips above your knees to deepen the squat and stretch further. Jump up and put your feet in front of each other, straightening and crossing your legs as you land. Get back to the position from the start and repeat the actions with the opposite leg. Repeat this exercise as many times as possible, alternating between the two legs, for at least 40 seconds.
Knee Squats
Knee squats together are better to strengthen the inner thighs, quads, and hamstrings than regular squats. And to avoid wasting time, you can work your arms at the same time. Stand up straight with your feet together. Pick up some dumbbells, bend your arms at the elbows, and bring them into contact with your shoulders. Perform squats with your knees bent and your hips pulled back as if you were going to sit on a chair. Keep your feet together throughout the exercise holding the weight on your heels. Now extend your arms upward. Return to the start without transferring the weight to your toes. Do 10 repetitions.
Elbow Plank Leg Lift
Add leg lifts to the regular elbow plank to improve hip work. Lie on your side, and bend your right arm at the elbow leaning on it. Stretch your leg so that your body is in a straight line. Try to lean only on the outer edge of your right leg. Place your left hand on your hip. Feel your spine stretching and the tension in your abs, then raise your left leg slightly to your hip. Slowly put it back down. Without bending at the waist or leaning on your shoulders, place the weight on your elbows. Do about 15 reps on both sides.
Leg bend swing
This is one of the most popular exercises for strengthening the hips and thighs. It is suitable for everyone, requires no additional equipment, and does not involve the spine. This combination works the posterior, anterior, lateral, and medial thighs. Start doing the plank with your palms under your shoulders and your knees under your pelvis, keeping your back in position. As you exhale, push up on your heels; do 20 reps on each leg for four sets.
Side push-ups
If this is your first time doing this exercise, you don't need any dumbbells - learn the leg movements first. Holding a dumbbell in your right hand, run hard to the left and place your right hand onto your right leg. Lower your hips as far as you can and lean on your heels. Point your toes forward and bend your leg at a 90-degree angle. Push off with your left foot and get into a courtesy position: left foot back, right foot forward. Raise your arms with weights upward, pointing your feet up. Keep your hips and legs tense. Do not return to the start for the repetitions, but go straight from squat to side position. Perform three sets of 10 reps each, then switch sides.
Final Words
If you know that beautiful thighs are a reality and you have these exercises, then why not try and make your body better?
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While working on their arms, many people concentrate on the biceps and completely forget about the workouts for the triceps. Of course, working on your triceps is super important since you have to develop these muscles in order to have strong and relief arms. So how to train your triceps and grow beautiful muscles? This is the question we’ll try to answer in this article.
Is It Difficult to Develop Triceps?
Many people believe that growing triceps is extremely challenging, but luckily, it’s not true. The thing is anatomically triceps are rather easy to train and eventually grow. At the same time, these muscles easily get sore after training and therefore impact your entire arm workout routine since you aren’t able to do certain exercises. In general, working on triceps is not as difficult as many people think, yet it still requires some time and effort.
How Long Does It Take To Grow Triceps?
The amount of time it takes to develop triceps depends on what you are striving for as well as what you start with. For example, if you are skinny and you just want to make your arms more fit, a few months will be enough. In case you want to grow really pronounced muscles, you might need from 6 to 12 months. At the same time, if you have some extra pounds, working on your triceps can take longer since you also have to lose weight. As you can see, every situation is different, so it’s hard to give you the precise amount of time you’ll need to grow your triceps.
How Often Should I Exercise?
To grow any muscle group as well as be healthy and fit, you need to work out at least three times a week. Of course, you need to understand that even if you try to develop triceps, you still have to work on other muscle groups, so all the muscles in your body are harmoniously developed. In general, most trainers recommend doing 4-6 exercises for triceps during your workouts. Each exercise has to be done in 2-3 sets, while the set has to have 10-15 repetitions. In addition to that, you have to keep in mind that you should start with simple workouts and gradually move towards more advanced ones to see the results of your training sessions.
Exercises for Triceps
Of course, many of you are interested in the best workouts for developing triceps muscles. Well, first of all, you can head to our video sessions and rain with our experienced coaches. Secondly, you can check out the following workouts:
Close-grip bench press
Tricep dips
Lying triceps extension
Isolated triceps extension
Cable rope tricep pushdown
JM press
Diamond push-ups
Underhand cable pushdowns
One-arm overhead extension
Dumbbell tricep extensions
Bench dip
Dumbbell floor press
Push-up
One arm kettlebell floor press
45-degree incline dumbbell chest press
Wrapping Up
Gorgeous triceps is a dream come true for any fitness enthusiast and professional athlete, so no wonder why these exercises are so popular. Head to our videos section and explore triceps workouts from our instructors.
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Relief of the biceps is one of the main goals of everybody who does sports and works on their body. At the same time, it’s pretty hard to develop these muscles because of a wide variety of reasons. In this article, we’ll talk about biceps and how to develop these muscles. So let us dive in.
What Is Biceps?
The biceps is the muscle of the upper arm that consists of two parts, which are the long head and the short head. The muscle is connected to the bone with the proximal biceps tendons in the shoulder joint and the distal biceps tendons in the elbow joint. To put it simply, the biceps is a big muscle that is situated in the upper arm from the shoulder to the forearm. The main function of the biceps is to extend and flex the arm at the elbow. It also helps rotate the forearm and hand. So basically, this muscle allows us to lift objects, hold heavy things, and do many other daily things.
Tips on How to Grow Biceps?
Certainly, everybody dreams of relief biceps muscles, but achieving this goal is not that easy. In fact, except for working out, you need to do a lot of other stuff to grow biceps muscles. So here are some tips and tricks on how to grow biceps fast and stress-free:
Eat more protein. For building any muscle, our body needs amino acids and the best way to get them is to eat more protein.
Exercise regularly. In order to succeed in any area, you need to practice regularly. The same goes for developing bicep muscles - you need to work out regularly.
Consider having your thyroid checked. If you eat protein and exercise but you still see no progress, you might want to visit a doctor and have your thyroid checked because there might be some hormonal issue.
Don’t be upset if you don’t see immediate results. Growing biceps takes quite a lot of time, so don’t be upset if after a few weeks of training you see no result. Just continue moving towards your goal, and soon, you’ll reach it.
Make sure you do the right workouts. Not all arm workouts are aimed at the biceps, so you have to ensure you do the right exercises. If you have any doubts, you can always consult your personal trainer or check out this information on the internet.
These simple tips will help you reach your goal faster, so make sure to use them.
Best Workouts Biceps
To wrap up, we would like to provide you with some basic biceps workouts. So without any further ado, here they come:
Barbell curl
Standing dumbbell curl
Cable curl
Zottman curl
Chin-up
Barbell bent-over row
Reverse-grip bent-over row
Underhand seated row
EZ-bar preacher curl
Twisting dumbbell curl
Cable hammer curl
Inverted row
Hammer curl
Meadows row
Concentration curl
Seated cable row
Incline dumbbell curl
Final Thoughts
Gorgeous relief biceps is a dream come true for many men and women. But why dream of it if you can make it real? Explore the biceps workouts in the video section and make your dream of having developed biceps come true.
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Many people mistakenly believe that developing shoulder muscles is not important. Well, obviously, it’s not true. So why is it important to work on the shoulder muscles and how to improve them is the topic of this article.
What Are Shoulder Muscles?
Shoulder muscles are basically the muscles that provide shoulder movement. These muscles are voluntary, meaning we control their work. The main functions of the shoulder muscles are the following:
Holding the shoulder joint and its bones in place
Allowing your shoulder joint to rotate
Providing the ability to move your arms forward, up, and down
Shoulder joint protection
As you can see, these muscles are extremely important for performing basic things such as lifting objects or holding something. In addition to that, these muscles are rather important for certain sports that require lots of jerky movements in the shoulder area. For example, dancers, basketball players, tennis players, swimmers, and others. All in all, shoulder muscles do a lot of work, which is why we have to develop them.
Why Do I Need to Work on My Shoulder Muscles?
We have already partly answered this question above, but we’ll give you a more detailed answer just to make things clear. First of all, strong shoulder muscles are a must for many athletes, dancers, and fitness enthusiasts who actively involve arms and shoulders in their activities. The thing is, these muscles are rather fragile, and jerky movements can lead to an injury. At the same time, if one works on these muscles regularly, they significantly lower the risks of possible injuries. But what about people who are not professional dancers or athletes? Well, even if you are not a pro athlete, you still need to go to the gym at least a few times a week to maintain your health, and simple workouts can also cause an injury if you have weak shoulder muscles. So as you might have already understood that working on the shoulder muscles is a must for everyone.
Exercises for Improving Shoulder Muscles
So what workouts can you do to improve your shoulders? Well, why don’t you consider the following ones:
Push-ups
Barbell overhead press
One-hand push-ups
Half-kneeling landmine press
Dumbbell shrugs
Arnold press
Sideways dumbbells
Push press
Barbell press
Wide-grip seated row
Final Thoughts
Stronger muscles minimize the risks of having severe injuries while working out or even doing your regular chores. So no matter if you are a pro athlete or dancer or just a regular person, you should consider working on your shoulder muscles.
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СWorking on the core muscles is not only essential for good looks, but also for your health. In this article, we will talk about core muscles and how to develop them. So without any further ado, let us begin.
Core Muscles: What Do They Consist of?
To put it simply, core muscles consist of two main groups, which are central and peripheral. The central muscles resemble a sac that protects internal organs by covering the abdominal cavity. In other words, we need these muscles to keep the vital organs safe. In fact, if we didn’t have these muscles, a slight kick in the abdominal area would cause significant damage to vital organs. Central muscles can be divided into several parts, which are:
Front - abs
Lateral parts - oblique muscles and the surrounding muscles
Back - the muscles that support the spine
Upper wall - diaphragm
Lower wall - pelvic floor muscles
The second group of core muscles, the peripheral muscle group, consists of the trapezius, the latissimus dorsi muscle, the pectoralis muscle, the buttocks, and the muscles of the shoulder girdle. These muscles are essential for our posture and back health, which means that developing those is rather important for everyone who wants to be healthy and look beautiful.
Both central and peripheral core muscle groups are extremely significant for our health, posture, as well as the way we look. Therefore, in the next paragraph, we are going to talk about the best exercises for strengthening these muscles.
Best Workouts for Strengthening Core Muscles
So we made it pretty clear that developing core muscles is important for pretty much everyone. So what exercises can you do to strengthen these muscles? Well, here they come:
High plank
Supine toe tap
Hollowman
Bird Dog
Crunches
Bicycle crunch
Superman
Warrior crunch
Supine leg lifts
Elbow to knee
Bridge
Mountain climber
V-sit
V-ups
Side plank
Plank shoulder taps
Turkish get-up
Elbow plank twists
As you can see, there are many workouts that will no doubt help you develop core muscles and eventually become healthy and fit. So why don’t you grab your fitness mat and try at least some of these useful exercises to see their effectiveness yourself?
Wrapping Up
Not only are core muscles essential for beautiful abs, but also rather important for your back health and posture. Furthermore, these muscles protect your internal organs, which is a pretty important feature. Therefore, if you regularly train but you always avoid core exercises thinking they are not as important as the workouts for your legs or arms, you better stop doing that because core muscles are perhaps the most important muscle group in your body.
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