VIDEO
Side Crunch Burpee
- Back
- Abs
- Biceps
- Shoulders
- Quads
- Hips
Level:Advanced
Trainer:
Equipment:No Equipment
Side Crunch Burpee
- Back
- Abs
- Biceps
- Shoulders
- Quads
- Hips
Level:Advanced
Trainer:
Equipment:No Equipment
Squat down and put your hands on the ground. Jump both feet to the side and get into a side plank position. Bend your upper knee bringing it to your elbow. Then jump your feet back and return into a squat position. Jump up with your hands over head.
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Blog
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.
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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.
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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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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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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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