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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.

Many athletes as well as sports enthusiasts focus on the workouts for the middle and lower back and ignore upper back exercises, which can lead to a number of negative consequences such as a slower rate of progression or even curvature of posture and muscle imbalance. Correctly selected load and good upper back exercises will help you effectively work out the desired area and, as a result, have a gorgeous body. So let’s talk about building upper back muscles. Anatomy and Function of the Muscles of the Upper Back Anatomically, the muscles of the upper back are represented by the two large areas, which are the trapezius and latissimus muscles. In addition to that, the back bundles of deltas are often referred to as the upper back, as they are involved in most exercises. But from the anatomical point of view, it is incorrect. The trapezius muscles are responsible for the movement of the shoulder blades. They are attached to the back of the head at the top and to the spine at the bottom. These muscles are extremely important for posture and keeping the back straight. The latissimus muscles occupy almost the entire back area and are located on both sides of the spine. Latissimus muscles resemble wings in shape. It is important to understand that the upper back refers only to the part of the lats, which is located under the trapezium. The main function of these muscles is to bring the shoulder to the body and pull the arm back. Peculiarities of Training Even if your upper back is slightly undeveloped, you should not try to build this area by increasing the volume of loads. Such training will rather lead to hypertonicity of the trapezium and problems with the cervical spine than to beneficial muscle strengthening. Try to use no more than 2-3 upper body exercises per workout or put the same load on each part of the back, this will help “tighten” the lagging top without muscle imbalance. It is also recommended to alternate power and repetition modes (in micro-cycles or cycles). This will help to create the most versatile load, as well as balance the ratio of fast and slow muscle fibers, which is genetically set for each person. Finally, while training in the gym, make sure your exercises are diverse as well as focus on different parts of the upper back. If you prefer to exercise at home, do various exercises with dumbbells. You might also want to try rubber band workouts. Workouts for Upper Back Last, but not least, let’s have a quick look at some useful exercises for the upper back: Reverse Fly Barbell High Rows T-Pulls Upright Row Y-Pulls Seated Row Renegade Row Final Thoughts Upper back muscles are very important for the right posture and general back health, which is why you should include some exercises for this muscle group in your workout routine. Find out lots of beneficial upper back exercises in our video tutorials.

While working out most people pay lots of attention to their legs, arms, and abs and quite often they forget about the muscles of their spine, in particular, the lower back. Today, we are going to talk about the health of your lower back as well as how to strengthen these muscles. Anatomy of Lower Back Muscles The deep muscles of the back are some of the smallest but strongest muscles that support the spine. Most people mistakenly believe that small is insignificant, but when it comes to these muscles, this is completely wrong. The deep muscles of the back represent a set of muscles that attach to the spine. These muscles are composed of many thick, sinewy bundles that fill the grooves on either side of the spinous processes of the vertebrae and extend from the sacrum to the second cervical vertebra. These muscles spread over 2-4 vertebrae and stabilize the joints at all segmental levels, which allows each vertebra to work more efficiently and reduces the risk of degeneration of the articular structures. The origin of the deep muscles of the back is the posterior surface of the sacrum, the posterior iliac spines, the mastoid processes of the lumbar vertebrae, and the transverse processes of the thoracic vertebrae. These muscles are attached to the spinous processes of the vertebrae 2-4 segments above the beginning of the muscle. Exercises for the Lower Back Muscles In order to keep your lower back strong and healthy, you need to do some simple exercises for this muscle group. So let us take a brief look at those. Harvesting Apples Starting in the mountain pose. Raise your hands up and begin to stretch your left hand even higher as if you are trying to reach an apple from a branch above your head. Bend your right knee, pull up your right thigh. Inhale and try to feel the tension in the left square muscle of the lower back. Exhale and relax. Repeat this on the other side. Do 10 repetitions on each side. Side Stretching Sit on the floor, resting on your knees, with your hands resting on the floor just below your shoulders. Bring your knees and inner thighs together. Move your hips to the left until you feel comfortable, the left hip is on the bottom, the right is on the top. In this position, look over your right shoulder. Inhale and stretch out along the left lower back and thigh. Exhale, return to the starting position and do the same on the right side. Alternate sides, each time going through the starting position. After doing a few repetitions on each side, you can do the child's pose and rest a little. Belly Roll Place a pillow or bolster against your left thigh, then swing your torso towards the pillow. Continuing to stretch in the spine, place your hands on the sides of the pillow and bend over until you touch the pillow with your ribs and chest. Turn your head to the side that is most comfortable for you. Bend your hips and knees until you find a position with a pleasant, light pull on your right side, allowing your right hip to stretch in the opposite direction from your lower ribs. Relax in this position for a few minutes. Then take a few deep breaths and change sides. Final Word Developed lower back muscles will help you maintain your back health, which is why you definitely want to work on these muscles. So why don’t you do some of the exercises we mentioned in this article right now?

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.

The path to beautiful abs should not start with the question 'How to strengthen abdominal muscles?' The thing is that the visual image of a flat stomach depends on the percentage of body fat. This means that the way your abs will look not only depends on the number of crunches you do but on the quantity and quality of your food. So today we are going to talk about the tips for getting gorgeous abs. Abs vs Food Nutrition is extremely important for getting abs. In fact, your coach will probably give individual nutrition recommendations after testing, but there is one universal rule that everyone should follow - eat healthy food. In particular, you should avoid eating bakery, sugar-containing foods, and salty snacks. On the contrary, you have to eat more vegetables, fruits, herbs, nuts and seeds, as well as meat or other high-protein foods. Getting Started Before starting a workout, it is important to obtain data on your body condition. This means that the best place to start is fitness testing. Your trainer will ask you some questions in order to learn about your lifestyle, test your ability to move, and measure you. Then the coach will recommend the activities that will be safe and effective for you. Popular Abs Workouts It is believed that the best ab exercises are the training of the rectus abdominis muscles, which perform the function of flexing the body and keeping it upright. But this is just the tip of the iceberg. You also want to work on the deep muscles, which are part of your core and include the muscles of the abdomen, back, thighs, and buttocks. Their function is to help the body maintain posture and balance in an upright position. As a matter of fact, if your core is not strong enough, you will most likely experience discomfort while doing other exercises. Strengthening the core should be your top priority and you can do that with the help of TRX loops, plank and its variations, as well other bodyweight exercises. Exercises for Strengthening Core and Abs As we have mentioned above, to have gorgeous abs, you have to make sure you not only work on your abdominal muscles but on your entire core. So here are some exercises for improving all these muscles: Diagonal twists Plank Pushups Plank push-ups Crunches Leg lifts from lying position Wrapping Up As you can see, getting gorgeous abs is totally possible if you know how to work on them. Healthy nutrition and regular exercises will help you sculpt the body of your dreams, so do not hesitate and start going toward your dream now.