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Lower back muscles easily get sore and injured as well as are rather challenging to train. At the same time, these muscles are essential for one’s back health. So what is the anatomy of lower back muscles, and how to develop them? This is exactly what we are going to talk about in this article. Lower Back Muscles: Anatomy & Functions The lower back muscle group consists of several muscles, which are multifidus muscles, erector spinae, spinalis, and latissimus dorsi. These muscles are essential for posture, moving, and even involved in the walking process. In fact, lower back muscles are super important for normal functioning, and those people who have suffered any lower back injuries know it. In addition to that, these muscles are actively involved in the special moves in certain sports like gymnastics as well as in various dance styles. So even though these muscles seem to be small and unimportant, yet they actually have lots of functions. Why Is It Important to Develop Your Lower Back Muscles? Many people believe that, in terms of the spine, you only need to work on the trapezius and upper back since these muscles are essential for the right posture. Certainly, it’s not exactly true. In fact, you have to work on your entire spine to harmoniously develop all the muscles of your back. Plus, the lower back easily gets injured, especially if you lift something heavy, but if you have strong and developed lower back muscles, you can reduce the risks of having such an injury. So no matter if you are an office worker or a professional athlete or dancer, you need to work on your lower back muscles. Workouts for the Lower Back Muscles So how can you make your lower back muscles stronger and therefore lower your chances of getting a nasty injury? Well, here are some exercises you might want to try: Rack pull Harvesting apples Bent over row Side stretching Barbell good morning Belly roll Back extension Side plank Superman Glute hamstring raise These simple exercises will no doubt help you make your lower back stronger and healthier, so do not hesitate and give them a try. Final Thoughts Developed lower back muscles are not only needed for professional athletes or dancers but also for those people who want to maintain their back health. So make sure to include at least a few lower back workouts into your exercise routine. Trust us, you won’t regret it.

The pectoralis major muscle is one of the most difficult muscles to train, but it can be trained. In this article, we will look at the pectoralis major muscle and how to train it. The development of the chest muscle is an indicator of how hard you are working on your body. This muscle group is one of the largest and most complex muscles in the human body. A good workout requires a combination of basic and isolation exercises. This is the only way to make your muscles perfect. Exercises with barbells are good for building muscle mass, while exercises with dumbbells and equipment are good for improving form and detail. It is not advisable to use very heavyweights in the beginning. It is much better to get a feel for the muscles needed when working the chest, arms, and shoulders. For example, classic push-ups from the floor will help you feel the pectoral muscles and understand how they work. For proper training, you should use different chest dumbbell exercises to work the muscles from different angles. Dumbbell Bench Press Place dumbbells next to your arms. Start by getting into the correct posture. Press the back of your neck, back, and pelvis against the bench. Press your heels to the floor and open your legs 60 degrees. Once you have learned this posture, sit down and take a dumbbell and place it on your lap. Lie down and pull the dumbbells up to your chest. Keep the dumbbells parallel, extending the arms at a slight angle to your elbows. Lower the weights gently and begin the chest exercise by moving your elbows up and down. When you feel your pectoral muscles stretch, return your arms to the position you started from. Hammer Start in the correct posture. Sit on the edge of the bench and place the dumbbells on knees. Lie down so that the back of your head, back, and buttocks are pressed firmly against the bench. At the same time, shift weight from your hips to your chest. Lift arms in front of you, maintaining a 90-degree angle. Place your palms so they face each other and bend your elbows slightly. Inhale when bending your arms and pulling the dumbbells toward your chest. As you exhale, relax the hips and focus on tensing your pectoral muscles. Repeat. It is important to concentrate on your pectoral muscles because the 'hammer' puts extra tension on your triceps. This exercise is performed slowly and requires a lot of concentration. This exercise is ideal for beginners or players recovering from chest, shoulder, or elbow injuries. Dumbbell Press Lie on a bench so that your neck, shoulders, and hips are in close contact with the surface of the chair. Make the feet close to the floor, holding a dumbbell in each hand at chest level, one hand on the other. Secure the dumbbells behind your head, concentrating on stretching your pectoral muscles. This only works the shoulders. Apply maximum tension on the lower amplitude and return the arms in the same trajectory. Since this dumbbell chest exercise is a supplemental exercise, it makes sense to mix it up with the basic exercises. It also stretches the pectoral muscles and helps to shape the chest. Make sure your head is supported in this position.If not, you may injure your neck muscles or cause nerve compression. Work with dumbbells smoothly and avoid sudden jerks or extreme weights. Also, remember that while warming up before a workout can help build endurance and recovery, it should not be relied upon exclusively. Proper sleep and nutrition are the most important factors in achieving gym results. Chest exercises can help improve your sense of security and overall health, so be sure to at least train these muscles.

Trapezius muscles are often underestimated, and many people don’t pay much attention to them while working out. However, it is a huge mistake because these muscles are extremely important for the right posture as well as back health. So in this article, we’ll talk about trapezius muscles and how to develop them. Why Do I Need to Work on Trapezius Muscles? The trapezius is a part of the upper back which helps us to maintain the right posture. The muscle group consists of three different parts, which are top, medium, and bottom. Together with the muscles of the neck, the trapezius is responsible for the right posture. The upper part of this muscle is responsible for the rise of the shoulder as well as the ability to lift arms. The lower one - is for lowering shoulders and arms. At the same time, the middle one is needed for blade movement. As you can see, this muscle group is responsible for many basic functions, which is why developing the trapezius muscles is extremely important for everyone, especially for those people who have some problems with their posture. How Often Should I Do Trapezius Workouts? Ideally, you have to include at least 2-3 trapezius exercises in each workout session. At the same time, you have to work out 3 times a week. In some cases, it’s better to have 4 training sessions per week. In case you have some issues with your posture and you cannot keep your back straight because your spine muscles (especially trapezius) are weak, we recommend doing at least a few exercises for trapezius muscles every day. Who Needs Trapezius Exercises the Most? Of course, everybody needs to straighten their trapezius muscles, but, obviously, some people need it more than others. So who are those people? Well, here is a short list of those you must pay more attention to their trapezius muscles: Office workers who work long hours at the desk People who have posture problems and struggle to keep their back straight Athletes and fitness enthusiasts who lift heavy weights Boxers, volleyballers, basketballers, and other sportsmen who actively involve their arms in their sports activity Dancers and gymnasts who need strong and developed back muscles Do you belong to any of these groups? Then you better start working on your trapezius muscles now. Best Workouts for Trapezius Last but not least, we would like to recommend you some trapezius workouts, so here they come: Shrug Deadlift Shoulder blade squeeze Barbell row Upright row Reverse dumbbell flyes Chin-up Pull-up Push-up Lat-pulldown Rear delt cable raise High pulley cable row Overhead farmer's walk Y raise Rope rear delt pull Wrapping Up Trapezius muscles are super important for your back health, so no matter what your occupation is or how often you work out, you still need to find at least a few minutes for some exercises for the trapezius.

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.

Did you know that the deltoid muscle is composed of three parts? Therefore, in order to train more effectively, we need to pay attention to each of them. By doing so, harmonious development of the deltoid muscle is possible. Therefore, the goal is to perform special exercises so that the function of each ligament of the deltoid muscle is involved during training. If you want to strengthen your deltoid muscles, you need to train them regularly, so we recommend that you do these exercises for the deltoid muscles Side Dumbbells If you want to develop the posterior deltoids in your shoulders, this is a great exercise to do. It not only works with the deltoids but also the obliques.Hold the dumbbells with a neutral grip and perform bending forward a little keeping your back straight, at this time the dumbbells should be raised to the level of your ears. Front Pull-Up This exercise is great for training the upper body and abdominal obliques.In a seated position, hold a dumbbell in each hand. Lower your arms. Next, raise the dumbbells so that they are parallel to the floor. As you do so, keep your arms straight. When they reach shoulder height, stop. Lower the dumbbells in the same manner. Do the same with the other arm. Lifting to the Side Experts recommend performing these exercises to effectively train the outer deltoid muscles. The effectiveness of your training depends on proper practice, so follow these instructions exactly. Hold a dumbbell in each hand and stand up straight. Now slowly lift the dumbbells. When the dumbbells reach shoulder height, hold them there. Then lower the hands slowly and return to the position from the start. Bench Press Place the barbell on your chest and bring your elbows forward while tensing your abs, glutes, and legs. Repeat lifting and lowering the barbell, then lifting and lowering again.Do not lift as the bar passes over your face, but lower it toward you for optimal trajectory.If the bar remains in front of you instead of over your body at the apex, you will increase the load on your lower back. Try lifting the bar behind your head. Perform 3-5 sets of 6-8 movements each. Free Arm Pushups The exercise itself is a repetition of a smaller range of push-ups with the barbell raised.Stand in an inverted position with your feet against the wall. Bend your elbows to lower your body and place your head on the floor. Lower your head backward and repeat. Be careful when lowering your head to the floor (any unintentional movement can injure your neck).Placing a blanket or thick book under your head will make the exercise more effective.To make it more difficult, place some kind of solid support under your arms. The more reps you do in a set, the better. Perform 3-5 sets, depending on your mood. Developing your deltoid muscles will improve your athleticism and give you a beautiful body, so if you dream of a beautiful body, please do these exercises.