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The calf muscles are often neglected in the early training stages when people concentrate on working out the chest, arms, and back. As a result, exercises for building calves are postponed or performed extremely rarely, which leads to a lack of progress. The muscles of the lower legs, as well as the deep muscles of the back, practically do not rest during the day, as they have to bear the weight of the body, help maintain balance, and stabilize the joints when walking. This means that it is focused on a low level of development and the way of working with it should be different.Here are some exercises for calves. Calves 45Among all the exercises this one is aimed at developing the calf muscles, it is also one of the most difficult ones. It's all about changing the angle of the legs, which allows you to use not only the calves but also the soleus. To perform this exercise, you need Gakkenshmidt's Machine. Depending on the design, you will be facing it or not. Set a suitable operating weight. It is calculated as the arithmetic average between the working weights in the two previous exercises. Next, select the weights according to the loads. Then you need to lower the heels, trying to stretch the calf as much as possible. Perform a toe lift. Lock in the position of extreme tension for 1-2 seconds. Calf raises with dumbbellsThis exercise is designed for athletes of any level and is considered the main one for working out the calf muscles. Stand on a wooden block. You can perform a movement in Smith, getting a step platform under your feet, and put the barbell on your shoulders. Fix the body in a straight position. If additional weight is required, dumbbells or weights should be taken. Next, you need to lower your heels below the level of the bar, trying to stretch the ankle as much as possible. Rise on your toes with a powerful impulse movement. Stay in this position for 1-2 seconds and tighten the calves. Slowly lower and get back to the starting position. Seated calf raisesThis exercise is great for lazy training and will be a perfect option for beginners. Sit on the machine seat. Place the toes of the feet on the support step. Lower your heels to the floor as much as possible. Lower the lever with soft stops on your knees and lock. Leg pressLie on a leg press machine. This uncommonly effective device for working out the legs can be used for training the calf muscles. Look for the platform where the legs would be straight. Fix the speed. You only need to do two actions. Remove the platform from the stops and squeeze it out with your toes. Return the socks to their original position. It is important to know that the effect of posture on the development of the lower leg and calf muscles is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also interfere with bringing the shape of the lower leg. To improve your calves without exercising machines, you can simply choose the right shoes and adjust your gait. Wrapping Up Developed calves not only help you perform certain exercises better but also make your legs look simply gorgeous. Therefore, take another look at these exercises and make sure to at least give them a try while working out next time.

Many people believe that biceps is extremely difficult to train. Moreover, they say that this muscle simply does not grow and those people who do manage to develop biceps are simply genetically gifted. Talking about genetics, it’s true, some people really can grow muscles faster. But the thought that the biceps is hard to train is a myth. So let's talk about biceps and figure out how to train them correctly together. What Is Biceps? From the point of view of biomechanics, when we bend our arms, the biceps muscle of the shoulder completely tenses. That means that there is no specific movement to tighten the inner or outer part of the biceps. And there are no special exercises to create gorgeous biceps like the legendary Arnold Schwarzenegger had. As a matter of fact, the shape of your arm is a genetically determined factor, which is why you either have a relief biceps or don’t. So all you can do is just put up with it. In any case, well-developed arms look great regardless of their genetically determined shape. The most important thing here is that it is not difficult to develop them if you do it wisely, both from the point of view of physiology and the training process. How to Grow Muscles? Before moving on to the exercises, let's take a look at the main factors of muscle growth. This is necessary for a clear understanding of the appropriateness of the exercises, which we will consider below. To put it simply, muscle development requires building materials (amino acids), energy (glucose), hormones (that your body synthesizes as a response to training stress), as well as muscle tension, which initiates growth. Moreover, sufficient muscle tension is perhaps the most important factor, without which there will be no progress. Accordingly, for the effective development of muscles, including the biceps, it is necessary to create conditions of tangible muscle tension without unnecessary stress on the ligaments and tendons. This is achieved by proper exercise techniques and an understanding of biomechanics. In the case of the biceps muscle of the shoulder, the width of the barbell grip does not matter simply because any flexion of the arm makes your biceps tense. Thus, your grip should be comfortable to maximize muscle tension with minimal stress on your hands and elbows. This is much more effective than trying to train the outer and inner biceps heads separately by varying the width of the grip. Once you feel no or little muscle tension while doing exercises with a barbell, you can increase the weight but you must be extremely careful with that not to overload your joints and ligaments. Exercises for Developing Gorgeous Biceps Finally, let’s take a look at some biceps workouts, so here they come: Barbell Curl Cable Curl Chin-Up Reverse-Grip Bent-Over Row EZ-Bar Preacher Curl Cable Hammer Curl Hammer Curl Concentration Curl Incline Dumbbell Curl Wrapping Up Well-developed biceps make your arms look simply stunning and, luckily, you can easily achieve this goal by doing certain exercises. Therefore, if you dream of gorgeous biceps, start training now.

A lot of people want to know how to build shoulders at home without dumbbells and other sports equipment at hand. Everything is very simple. Building the muscles of the shoulders, and especially the deltas are easily done with pull-ups and push-ups, which will help to get the shape of your dream. Workouts for Building Shoulders Push-upsFor the most part, this exercise will work with the pectoral muscles, but the shoulders will also be involved. A narrow position of the hands will involve the triceps and the middle delta in the work, and if you put your arms wider, then in addition to the middle part, you can also use the front delt muscles. In order to maximize the use of the muscles of the shoulders in the exercise, try to do push-ups a little higher, so that only the deltas work. One-hand push-upsThis exercise is good for toning the shoulder girdle. It is important to take into account one point: the wider the legs are, the easier it is to perform the exercise, but the less the pressure on the muscles. So choose the best position for yourself. Dumbbell ShrugsThis exercise is perfect for the shoulders muscles as well as the trapezius muscle. And your posture after doing this exercise regularly will be improved! Stand up keeping your body straight. Hands with dumbbells are lowered. Lift dumbbells, not with your hands, try to include only the shoulders muscles during it, lifting your shoulders as high as possible. Sideways dumbbellsAlthough the exercise is basic, it is more suitable for athletes with a more advanced level. Doing dumbbells or swinging them is supposed to improve the work of the shoulders. So first of all, you need to stand up slightly leaning forward. In the initial position, the dumbbells are at the bottom. Let’s take a breath and spread them apart, trying to raise them as much as possible. When you get them at shoulder level, pause and gently lower your arms. Barbell pressIt’s the most effective exercise for building up your shoulders. It is also called a standing barbell press. It is easy to do, firstly you need to put your feet shoulder-width apart, take the barbell with a straight grip and raise it to the chest. After that, you need to exhale and raise the barbell up. After that, you need to stay in this position for a second and slowly lower the barbell to the starting position, while inhaling deeply. Wrapping Up In order to quickly build perfect shoulders, you need a nice set of exercises, with which you will achieve maximum results. You can't just exhaust them with working hours in a gym. Follow the advice we gave you and you will get great results as soon as possible.

When working out, most people pay more attention to their legs and waist and pretty often they forget about their arms. In fact, if you do not train your arm muscles, then over time, they will become the number one problem area. Luckily, you can easily avoid that by doing some simple exercises that will help you tighten your muscles, eliminate laxity, and improve relief. In addition, some arm exercises involve the spine muscles and eventually improve your posture. At the same time, before embarking on a specific set of exercises, you need to tune in to a good result. As a matter of fact, it is pointless to wait for an instant effect but you should know that daily workouts will certainly make your arms look beautiful and fit. So let’s talk about arm strengthening exercises. Warming Up First of all, it is very important to warm up before you start doing any exercises, otherwise, you can get an injury. To prepare the muscles of the arms, you can do the following exercises: Rotate the hands for 2-3 minutes Do a simple scissors exercise Stretch your arms above your head a few times Warm up your hands by making fists for a couple of minutes Basic Arm Exercises The main set of exercises is performed with dumbbells. You want to start with taking dumbbells in your hands and raising your arms to the sides. While doing this exercise, you have to make sure that you raise your arms to the shoulder level as well as that you do it smoothly and slowly. Do at least 12 repetitions during each workout and you will see how your shoulder line transforms. Let’s move on to the second exercise. Take your dumbbells and repeatedly bend your arms at the elbows. Repeat this exercise at least 12 times per training session. The third exercise in this set is mainly for strengthening your triceps. This is the main exercise, which is aimed at strengthening the muscles of the most problematic area of your arms and it is performed as follows. Start in a standing position and slightly bend forward, take your dumbbells, bend your arms at the elbows, and pull them back a little bit. Slowly straighten your arms in this position. If the exercise is done correctly, you can feel the tension in your forearm muscles. The exercise is also repeated 12 times. sh-ups for Triceps The next exercise is push-ups. It will not only strengthen the muscles of your arms but also tighten the pectoral muscles. It is performed from a prone position. Bend your elbows 90 degrees, lower your body to a distance of about 15 inches from the floor and stay in this position for a few seconds, then lower yourself to the floor completely and again stay in this position for 3-5 seconds. Lifting is done in the same way. The exercise is repeated 16 times in two sets. If you can't do so many exercises at once, you can do more sets, increasing the number of exercises over time. Correct Stretching Once you are done with a strengthening workout, it’s time to stretch your muscles a little bit. Raise your right arm, bend it at the elbow and throw it behind the back. Lightly press on the elbow with your left hand and hold this position for 5 seconds. Repeat the same steps for the left hand. This simple exercise will help you relax your muscles after training as well as avoid or reduce muscle soreness. Final Thoughts Beautiful and strong arms is not a dream, in fact, it’s something you can achieve in a couple of months. So leave all your fears and doubts behind and start working out right now.

Chest muscles are among the hardest ones to train yet strengthening these muscles is totally possible. In this article, we are going to talk about chest muscles and how to train them. How to Develop Chest Muscles Developed chest muscles are a vivid indicator of hard work on the body. This muscle group is one of the largest and most complex in the human body. Complete training demands to combine basic and isolating exercises. This is the only way to build the muscles in perfect shape. Barbell exercises are more suitable for increasing muscle mass, and with dumbbells and equipment - for improving the shape and detailed work. It is a bad idea to use really heavyweights in the beginning. It’s much better to learn how to feel the work of the necessary muscles during working out your chest, your arms and shoulders. For example, classic push-ups from the floor will help you feel your chest muscles and understand how they work. For a proper workout, you need to use a variety of dumbbell chest exercises to work the muscles at different angles. Workouts for Chest Dumbbell bench pressPlace the dumbbells near your hands. Start by taking the correct position. The back of the head, back and pelvis are pressed to the bench. The heels are pressed into the floor, the legs are separated by 60 degrees. Memorize the position, sit down, grab the dumbbells, and put them on your knees. Lie down while getting the dumbbells to your chest. Extend your arms, leaving a slight angle at the elbow joint, keeping the dumbbells in parallel. Start the chest exercise with a smooth lowering of the weight, moving your elbows to the up and down. When you feel a stretch in your pectoral muscles, return your arms to their original position. HammerStart it with the right position. Sit on the edge of a bench with the dumbbells on your knees. Lie down tightly pressing the back of your head, back, and lower back to the bench. At the same time, shift your weight from your hips to your chest. Raise your arms in front of you, keeping a 90-degree angle. The palms are turned towards each other, the elbows are slightly bent. Bend your arms as you inhale, bringing the dumbbells to your chest. During the exhalation, unbend focusing on the tension of the pectoral muscles. Repeat it. The Hammer adds extra tension to the triceps, so it's important to focus on your chest muscles. The exercise must be done slowly, and it requires concentrated work. It is great for beginners and athletes recovering from chest, shoulder, or elbow injuries. Dumbbell PulloverLying on a bench, the back of the head, shoulders and buttocks are kept to the surface, the feet stand firmly on the floor, the hands hold the dumbbells on the chest line with one hand on the other. Fix it and raise the dumbbell over your head, doing a slight bend of the elbow. Exhaling, gently lower the dumbbell behind your head, focusing on stretching the pectoral muscles. Only the shoulders work in the process. Having reached the maximum tension in the lower amplitude, return your arms back along the same trajectory. This exercise with dumbbells on the chest is optional, therefore it is more logical to use it in the mix with basic exercises. It helps to stretch the chest muscles, as well as increase the shape of the chest. Make sure that the head is supported in this position. Otherwise, the risk of straining the cervical muscles or pinching the nerve becomes critical. Work the dumbbell smoothly, avoiding sudden jerks and extreme weights.Also don’t forget that some pre-workout warm-ups are great for increasing your stamina and recovery, but don't rely on them all the time. Getting the right amount of sleep and proper nutrition are two of the most important factors in increasing your gym performance. Final Thoughts Exercises for your chest will help you improve your relief as well as general health, so make sure to train these muscles at least a little bit while working out.