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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.

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.

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.

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?

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.