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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.

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.

Upper back muscles are extremely important for the right posture, yet many people completely forget about these muscles while working out, which is a big mistake. So why are these muscles so important, and how to train them? These are the questions we will attempt to answer in this article. What Is Upper Back? The muscles of the upper back consist of two main parts, which are the trapezius and latissimus muscles. Apart from that, many experts also involve the back bundles of deltas in the upper back muscle group since they are involved in most workouts for the upper back muscles. At the same time, referring to these muscles as a part of the upper back is incorrect from the anatomical point of view. The main function of the trapezius muscles is to provide the movement of the shoulder blades as well as make it possible to raise arms and lift objects. These muscles are also rather important for our posture as well as the ability to keep our back straight. At the same time, the latissimus muscles are located on both sides of the back. They resemble wings in shape and occupy almost the entire back area. These muscles are needed to pull the arms back as well as bring the shoulders to the body. Why Do I Need to Develop My Upper Back? So we have already figured out that the upper back muscles are responsible for the right posture as well as the ability to raise arms and lift objects, but who needs to work on their upper back? Well, a strong upper back is perhaps one of the main goals for everyone. In particular, among the people who need to work on their upper back are: Office workers who work all day at the desk Professional dancers and dance enthusiasts who need a strong back and perfect posture Athletes who actively involve the neck, shoulder, and back muscles while doing their sports activities Fitness enthusiasts and bodybuilders who strive to grow muscles and harmoniously develop all muscle groups People who want to have a nice posture So do you belong to any of these groups? We bet you do. So make sure to add at least a few upper back exercises into your workout routine. Best Exercises for Upper Back To wrap up, we would like to provide you with some useful workouts for your upper back, so without any further ado, here they come: Reverse fly Bent over barbell row Barbell high rows Single-arm dead stop row T-pulls TRX row Upright row Single-arm landmine row Y-pulls Face pull Seated row Hang clean Renegade row These simple exercises will help you develop your upper back muscles quickly and stress-free, so make sure to give them a try. Wrapping Up Developed upper back muscles are essential for the right posture as well as for avoiding injuries while doing other sports activities. So no matter if you are a professional athlete or not, you still need to work on 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.