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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.

Push-ups, exercises with dumbbells, planks, and handstands - all these exercises require strong and flexible wrists and today we will tell you how to develop wrist strength and do exercises without pain and discomfort. Gymnastics, climbing, crossfit, various martial arts - all these sports require strong wrists. In fact, wrist strength should be developed along with flexibility. This will help you cope with exercises that not only require good grip but also joint mobility. In addition to that, these muscles will allow you to train without pain or injury if you are learning to do a handstand or other challenging elements. Exercises for the wrists are also useful for people who are not fond of sports. Warming up and stretching these muscles can help avoid tunnel syndrome, which is a compression of the median nerve between the bones and tendons. Warming up will help relieve muscle tension. Exercises for Wrist Muscles As you can see, working on your wrists is extremely important for both your health and the ability to do other exercises, which is why you have to know how to correctly develop these muscles. So let’s take a look at some wrist strengthening exercises. Raising from Wrists to Fists Sit on the floor with your legs bent under you. Place your hands on the floor on the back of your hand, fingers facing each other. With the strength of your wrists, try to move your hands and make fists. If this works out easily and without pain, transfer your weight to your hands and try again. Reduce the load if pain occurs. Repeat 15 times. Dumbbell Rows Place your forearms on a platform. Turn your wrists so that your palms are facing the ceiling. Take the dumbbell with your fingers and start lifting it with the power of your wrist. Start with small weights and gradually increase the load. Perform three sets of 8-10 reps. Reverse Grip Body Bar Lift You will need a body bar for this exercise. Unlike the barbell, it is lighter so you can practice without overexertion and pain. Grasp the body bar with a reverse grip, bend your elbows at a 90-degree angle. Open and tilt your palms slightly so that the body bar rolls onto your bent fingers. At the extreme point, the angle at the wrist should be 90 degrees. With the power of your wrist, lift the body bar back up. Perform four sets of 8-10 times. Holding Dumbbells Grasp the top of the dumbbells with your fingers. Hold as much as you can - 30 seconds or longer. Hand Rotation with Dumbbells Take dumbbells in both hands, bend your elbows at a 90-degree angle. In the starting position, the back of your hands should look up. Flip your hands over so that your fingers are on top, and then return to the starting position. Turning back and forth counts in one go. Perform four sets of 8-10 times. Wrist Stretching Sit on your knees, place your palms in front of you, fingers towards you. Pull your torso back, increasing the angle at the wrist. Hold at the extreme point for 3-5 seconds, come back and repeat. Do it 5-10 times. Wrapping Up Wrists might seem like insignificant parts of the body, however, you need to develop these muscles to be able to do many exercises. So if you want to improve your wrist muscles, make sure to do these simple workouts and you’ll quickly see the results.

Triceps might seem a little bit important but if you train other muscles and skip triceps exercises, eventually your body will look odd. The thing is you have to gradually develop all the muscles in your body, which is why skipping triceps workouts in favor of biceps exercises is something you want to avoid. So let’s talk about triceps and how to grow it. Peculiarities of Training Triceps The triceps are the key muscles in the arms. They account for up to 70% of the mass of the upper limbs, while biceps do about 30%. Moreover, if the biceps is a flexor muscle, which means that it is necessary for lifting weight, the triceps is an extensor. On the one hand, it is easier to develop triceps than other arm muscles due to some anatomical peculiarities. At the same time, the triceps can be easily overloaded, which will have a negative impact on any other exercises that involve the arms, for example, pull-ups and bench press. In other words, when training triceps, it is necessary to separate basic and isolation exercises. For example, you want to work on the pectoral muscles first and do 2-3 targeting exercises for triceps with dumbbells at the end of your workout. How to Train Triceps? Despite the fact that some exercises involve a certain part of the triceps to a greater or lesser extent, in the end, the entire triceps works in harmony. Thus, when training the triceps, you have to pay attention to the magnitude of the arm's range of motion as well as avoid trying to engage a specific part of the muscle. In this case, the mobility of the shoulder joint is very important, in fact, it has an impact on how much the muscle is loaded during the exercise. How Often Should You Exercise? If you want to build gorgeous triceps, you have to train at least twice a week. The total number of sets in triceps exercises should consist of 4-6 workouts, in other words, 2 exercises in 2-3 sets or 3 exercises in 1-2 sets. The number of repetitions should be about 8-15 repetitions in each set. To increase the efficiency of triceps training, we recommend alternating the load. You might want to start with an easy week and do functional exercises with light weight and high repetitions. Then you can move on to a medium one, then to a hard one, followed by one week of rest. Workouts for Building Triceps Finally, let’s have a brief look at some useful exercises that will help you build gorgeous triceps. So here they come: Close-grip bench press Lying triceps extension Cable rope tricep pushdown Diamond push-ups One-arm overhead extension Bench dip Push-up 45-degree incline dumbbell chest press Final Thoughts The triceps is a very important muscle of our arms and, fortunately, it is relatively easy to build. Therefore, if you are dreaming of having gorgeous arms, make sure to start training your triceps muscles.

The hamstrings are often underestimated. Usually, training focuses on the quads and calves, but the hamstrings seem to be less important. However, it should be remembered that neglecting any muscle has aesthetic and health consequences that you can avoid by working with it well. The reason you shouldn't forget about these muscles isn't just because of the symmetry and the look of your body. A weak hamstring is one of the most common causes of injuries most professional athletes have. Best Workouts for Hamstrings The best way to strengthen your hamstrings is, of course, exercising. So let’s talk about these workouts. Barbell 90The main benefit of this exercise is that you don't need lots of equipment, just a barbell. Start in a standing position with a barbell on your shoulders, keeping your back straight at all times. Bend your knees slightly, stretch your glutes, and bend forward 90 degrees. Then inhale and return back to the starting position. In addition to the hamstrings, this exercise will also strengthen your glutes and back. HyperextensionHyperextension is a great exercise for the hamstrings, as well as the muscles in the lower back and glutes. Sit comfortably on the hyperextension machine with your heels firmly resting on the platform at the bottom of the machine. Cross your arms over your chest or behind your head. Smoothly lower yourself down until you feel a stretch in the muscles of the lower back and hamstring while inhaling. Without delay at the bottom point, straighten to the level of the starting position, exhaling. Then return to the starting position. Throughout the exercise, keep your head in line with the body, keep your back straight. Tights upThis exercise can be performed on two horizontal bars on the playground, or simply put your feet on a chair or bench. We will describe the home workout option. Sit on the floor with your feet on the chair. Raise the body on your hands so that the tights are up in the air. Bend your knees and lift your tights up so that your body is parallel to the floor. Do 7-8 reps. One foot and dumbbellsThis exercise works well but requires a nice sense of balance. Take dumbbells in your hands, take one leg back and do not lower it to the floor until the end of the exercise. After that get to the previous position. Repeat this exercise a few times until you are tired. Final Word Hamstrings might seem insignificant but it doesn’t mean that you can skip working on these muscles. In fact, strong hamstrings will protect you from many injuries. So do not hesitate and start working on these muscles 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.