VIDEO
Plank Hip Dips, Side Knee To Elbow Plank, Crunch With Knees to Chest
- Core
- Arms
- Back
- Abs
- Shoulders
- Hips
Level:Intermediate
Trainer:Nikki Adams
Equipment:Fitness Mat
Plank Hip Dips, Side Knee To Elbow Plank, Crunch With Knees to Chest
- Core
- Arms
- Back
- Abs
- Shoulders
- Hips
Level:Intermediate
Trainer:Nikki Adams
Equipment:Fitness Mat
1. Starting in a low-plank position, rotate your hips to the right and deep your body almost to the mat. Now return to the starting position and repeat to the left side. 2.Get into a side plank position. Bend your knee and bring it to your elbow, working your obliques. Repeat to the other side. 3.Lay on your back, with your legs straight and your hands resting on the floor. Make a crunch bringing your knees to the chest.
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Blog
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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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.
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Fit and strong arms is the goal of every fitness enthusiast. The thing is our arms are always the center of attention because it’s pretty difficult to hide them under clothes throughout most of the year. So how to make sure your arms look good in any clothes? Well, this is exactly what we’re going to talk about in this article. So without any further ado, let us begin.
Do Not Expect Immediate Results
Most people believe that a month of exercising is enough to see drastic results and therefore if they don’t see any progress, they simply give up. Of course, it’s not the best strategy. In fact, you shouldn’t expect immediate results. You have to move towards your goal gradually and patiently. The thing is, because of our anatomy, growing arm muscles is pretty challenging, especially if you want to get rid of the fat in the triceps area. So take baby steps and do not give up if you don’t see the result after just a few weeks of training.
Always Warm Up before Training
Many people underestimate warming up, thinking it’s not necessary. Obviously, it is wrong. You have to warm up before doing any type of exercise to avoid injuries, especially if you do not do sport regularly. So how to warm up before an arm workout? Here are some simple warmup exercises:
Arm rotation (2-3 minutes)
Arm stretches above your head
Scissors exercise
Wrist rotation (2 minutes)
These simple exercises will help you warm up and proceed to more challenging workouts for arms.
Do Effective Exercises
Not all the exercises can actually help you achieve your goal, which is why it is important to select those workouts that actually work. We recommend the following exercises for developing arm muscles:
Lateral raise
Push-ups
Plank
Dumbbell row
Plank to push-up
Incline bicep curl
Underhand seated row
Prone dumbbell spider curl
Diamond press-up
Javelin press
These workouts will surely help you work on your arms, so make sure to find out more about them as well as try them.
Stretch After Your Workout
Stretching is extremely important for pretty much all muscle groups and arms are not an exception. It helps to relieve muscle tension as well as prevent muscle soreness. So after you are done with the strengthening exercises for your arms, make sure to stretch for at least a few minutes. You can do the following stretching exercises:
Eagle arms
Standing bicep stretch
Reverse prayer
Horizontal arm extensions
Assisted side bend
Overhead triceps and shoulder stretch
Fingers up and down stretch
Cross-body shoulder stretch
These simple stretches will surely help you reduce or even avoid muscle soreness after working out, so give them a try.
Final Thoughts
Strong and fit arms is perhaps the biggest dream of all fitness enthusiasts and not only. Luckily, regular training can help you quickly achieve this goal. So why don’t you start moving towards your dream now?
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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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After the abdominal muscles are prepared, the obliques are the next step. The obliques are several groups of abdominal muscles on either side of the main body. The external obliques are at the top and the internal obliques are at the bottom. Training them with functional exercises includes flexion, twisting, and other rotational movements. In order to properly exercise the lateral muscles, however, it is important to remember that most oblique exercises also involve the other abdominal muscles, especially the medial transverse muscles. Therefore, you need to engage certain areas of the abdominal abs in a conscious manner.
Lateral twists
The basic exercise for the abdominal obliques is the lying lateral twist. Begin with lying on your side with your arm bent at the elbow to support your head. Extend the elbow toward the leg slowly, performing a purposeful contraction of the abdominal obliques.
Prone lateral push-ups
This exercise is fine for developing the neuromuscular links between the abs and the brain. Lying on the back, pull your left elbow in a slow tempo towards the opposite knee. Perform 12-15 reps on each side, and try to achieve a special burning feeling.
Lateral push-ups on a fitness ball
The advantage of this exercise is that you achieve a wide range of motion by bending your body slowly and controlling each movement over the ball. As you lift, feel your side abdominals twist and stretch as you descend. Place your arms behind your neck and do not move them apart.
Cross contacts
Make sure that your legs are straightened up while you are lying on your back. Place your hands on the back of your head and lift your head and shoulder blades slightly. Then do a twisting motion, extending your legs with the opposite arm straight. Perform the same movement for the other side. Repeat at least 20 times.
Lift your hips
Make sure you are lying straight on one side. Your feet should be lying on top of each other and your free arm fixed at the waist. You need to lift your torso so that your body line is completely straight at peak amplitude. At the apex, pause briefly to emphasize the work of the obliques. As you lower your torso, your thighs are only gently touching the ground and the muscles are not fully relaxed.
Developed obliques provide the framework for your abs and make them look amazing, so if you really want to have a great abdomen, you should work both your abs and obliques.
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