VIDEO
Plank Knee to Elbow, Elbow to Knee Crunch, Plank Shoulder Touch
1. Lay face down on a fitness mat. Push yourself up into a plank position. Keeping your core tight and back flat, bring your right knee to your left elbow. Make a pause for a second then slowly get back to the starting position. 2. Lay back on the ground. With hands on the back of your head, crunch up bringing your elbows to your knee, and get down to the starting position. 3. Start in a push-up position. Lift on hand off the floor and touch the opposite shoulder remaining as stable as possible.
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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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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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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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The Kardashians have created many beauty trends, one of which is having beautiful buttocks. So, in this article, we'll talk about building great gluteus muscles so you can look as attractive as Kim, Kourtney, and Khloe. Let's begin by looking at the anatomy. The glutes are made up of three main parts.
The gluteal maximum muscles, which are the largest muscles in the body, help to maintain balance when walking and running. They allow your legs to move sideways and are also responsible for contouring the shape of the buttocks.
The gluteus medius is overlaid in part by the gluteus maximus and is located at the top of the pelvis. It is involved in leg extension, lateral flexion, and body stabilization during the movement.
Finally, below is the gluteus minimus. Both are in charge of leg induction and body stabilization, as well as shaping the thigh line.
Training for the glutes
Building your glute muscles isn't easy, particularly when you're on a tight schedule. However, by working out at least three times a week and never giving up, you will quickly reach your goal. To help you achieve your goals, we've compiled the best exercises for your gluteus muscle development.
Deep squat with a barbell
This is one of the basic exercises that help to develop this muscle effectively. From the starting position - with your feet apart - lower your pelvis below the knees. Keep your lower back straight and make sure the knees do not go over your feet. Spreading your legs wider apart puts more pressure on your hips.
Romanian deadlifts
Stand up straight with a slight bend at the waist. Holding the dumbbells in both hands, bend over and pull your pelvis backward. Reaching a point just below your knees, return to start.
Dumbbell split squat
Exercise with a straight back and one leg stepping forward while the other leg is thrown into a brace behind you. Squat down and perform the exercise with both legs.
Back lunges
From the standing position, take a large step backward and drop down to form a bent-over position. Return to start and repeat this exercise for the other leg. Make sure your knee is bent at a right angle and not sticking out past your toes, do 20-30 reps. It is important to step backward precisely, maintaining rhythm and balance.
Having great gluteus is everyone's dream, and luckily, developing these muscles isn't difficult if you know the right exercises. So why not take advantage of our tips and start working towards your goal right now?
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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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