VIDEO
Pushups, Burpees, Squat Jumps, Alternating Lunges, Jumping Jacks, High Knees, Squats
- Core
- Biceps
- Triceps
- Trapezius
- Upper Back
- Lower Back
- Shoulders
- Gluteus
- Quads
- Hamstrings
Level:Intermediate
Trainer:
Equipment:No Equipment
Pushups, Burpees, Squat Jumps, Alternating Lunges, Jumping Jacks, High Knees, Squats
- Core
- Biceps
- Triceps
- Trapezius
- Upper Back
- Lower Back
- Shoulders
- Gluteus
- Quads
- Hamstrings
Level:Intermediate
Trainer:
Equipment:No Equipment
This is a perfect set of exercises for targeting out your arms, core, lower back, leg muscles. It suits for intermediate fitness level. You need only 15 minutes for all the 7 exercises: 5 Pushups, 5 Burpees, 10 Squat Jumps, 10 alternating lunges, 12 jumping jacks, 15 High Knees, and 20 Squats.
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- Legs
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- Core
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- Core
- Legs
- Abs
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- Core
- Biceps
- Triceps
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- Core
- Arms
- Legs
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save to playlist
- Core
- Legs
- Abs
Duaration: 00:15
save to playlist
- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
- Core
- Back
- Abs
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save to playlist
- Biceps
- Trapezius
- Upper Back
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- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
- Gluteus
- Quads
- Hamstrings
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save to playlist
- Core
- Arms
- Back
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Blog
People often underestimate hamstrings. Often, focusing on training the quadriceps and calves, hamstrings seem less important. However, you should remember that neglecting any muscle has aesthetic and medical consequences that can be avoided if you work it properly. The reason you shouldn't ignore these muscles is not just about the symmetry and appearance of your body. Hamstring weakness is one of the most common causes of injury in most professional athletes.
The best way to strengthen your leg muscles is to work them out properly. So let's have a look at the exercises.
Barbell 90
The main advantage of this exercise is that you don't need much equipment, just a simple barbell. Starting in a standing position and holding the barbell on your shoulders, keep your back straight. While bending your knees slightly, tense your hips, and bend forward 90 degrees. Then return to the starting position inhaling. Except for hamstrings, this exercise will also strengthen your hips and back.
Hyperextensions
Hyperextensions are a great workout for your hamstrings as well as the lower back and glute muscles. Sit on the hyperextension training machine comfortably with your heels pressed against the platform at the bottom of the trainer. Place your arms crossed in front of your chest or behind your head. Slowly lower yourself down until you inhale and feel the stretch in your lower back and leg muscles. Without stopping at the bottom point, straighten up to the starting position and exhale. Return to the beginning position then. Maintain your head in line with your torso, keeping your back straight throughout the exercise.
Tights Up
This exercise can be done on the playground with two pull-ups or simply by placing your feet on a chair or bench. We will present a variation of the home exercise.Choose a sitting position on the floor with your feet on a chair. Lift your torso with your hands so that the tights are in the air. Bending your knees, raise the tights so that your body is paralleled to the floor. Perform 7-8 repetitions.
Single-Leg and Dumbbell
The exercise requires a good sense of balance and gives you good results. With a dumbbell in your hand, bring one leg back and keep it on the floor until the end of the exercise. Then return to the previous position. Repeat this exercise several times before you have tired.
Final Words
Hamstrings may look insignificant, but that has nothing to do with the fact that you can skip working these muscles. As a matter of fact, stronger hamstrings prevent you from many injuries. Therefore, don't delay and start exercising these muscles now.
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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.
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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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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 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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