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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?

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.

Believe it or not, wrist muscles are extremely important. In fact, developed wrist muscles allow you to correctly do such exercises as planks, push-ups, handstands, as well as various workouts with dumbbells. In other words, most sports require strong wrists, and if you want to succeed in gymnastics, martial arts, CrossFit, or climbing, you have to make sure you have strong wrist muscles. But how to achieve that? Let's talk about wrist muscles and how to develop them in more detail. Why are wrist muscles so important? Not many people know about the importance of wrist muscles, yet strong wrists are significant in fitness and many other sports. The thing is that developed wrists and joint mobility are significant for avoiding injuries. For example, such sports as tennis, volleyball, CrossFit, boxing, gymnastics, archery, basketball, canoe, and even bowling have a rather serious load on the hands and wrists. Therefore, one wrong move can cause significant damage to the muscles and tendons of your wrists and hands. At the same time, developed and stretched muscles lower the chances of getting severely injured or injured at all. So this is the main reason why working on wrist muscles is so important for pretty much everyone. Do I need to develop wrist muscles if I don’t do any sports? Of course, now many of you can come to the conclusion that they do not have to work on their wrists because they don’t do any sports or do those sports that do not require strong wrists. Well, this is, obviously, not true. Perhaps everybody needs to work on their wrists, especially people who work long hours on the computers. The thing is typing and mouse clicking is not particularly good for the health of our wrists because of the positions of our hands during those activities. Moreover, some people even struggle with carpal tunnel syndrome, which is often caused by typing. However, typing is not the only thing that can cause this syndrome. Pianists, guitarists, as well as other people whose work involves repetitive movements of the wrist, are in the risk group. Certainly, this is a rather unpleasant disease but you can lower the chances of getting it by regular exercising. So the answer to this question is: yes, you do need to work on your wrist muscles even though you don’t do any sports. Best workouts for wrists Now as we know how important it is to work on your wrist muscles, let us take a brief look at the best exercises for developing these muscles. So here they come: Dumbbell rows Holding dumbbells Wrist stretching Hand rotation with dumbbells Tennis ball squeeze These simple exercises will help you strengthen your wrists and hands and therefore help you maintain your wrist health, so make sure to give them a try. Final thoughts As you can see, strong wrists are not only important for athletes, but also for regular office workers, musicians, and pretty much everyone. So why don’t you start working on your wrists now?

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.

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.