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The oblique muscles are several groups of abdominal muscles located on the sides of the core. The external oblique muscle lies on top and the internal oblique is underneath. Functional exercises for their training are inclinations, turns to the sides, and other rotating movements. However, in order to properly build lateral muscles, you need to remember that most oblique exercises involve the other abdominal muscles, in particular, the internal transverse muscles. That is why it is necessary to be able to consciously involve certain areas of abs. Best Exercises for Obliques 1. Side crunchesThe basic exercise for the oblique muscles of the abdomen is the lateral twisting of the lying. Starting position: lying on your side, an arm bent at the elbow supports the head. Slowly stretch your elbow towards your legs, making a movement to deliberate contraction of the oblique abdominal muscles. 2. Side crunches on the backThis exercise is useful for developing the neuromuscular connection between the abdominal muscles and the brain. Lying on your back, slowly stretch your left elbow towards your right knee. Do 12-15 repetitions for each side, trying to achieve a particular burning sensation. 3. Side crunches on the fitballThe benefit of this exercise lies in the wide range of motion achieved by slowly and controlled bending of the body on the ball. While lifting, feel the twisting of the side press, while lowering, feel the stretch. Keep your hands behind your neck and do not spread them apart. 4. Cross contactsFirst, lie on your back with both legs extended upward. Your hands should be placed on the back of the head, slightly raise your head and shoulder blades. After that, do the twist, reaching the leg with a straight opposite hand. Repeat the same steps for the other side. Do at least twenty repetitions. 5. Hips liftingLie on one side and make sure that you are lying straight. Your legs should lie on top of each other and your free hand is fixed on the belt. Your task is to raise the body so that at the peak amplitude the body line is fully straightened. At the top point, a small pause is made to emphasize the work of the oblique muscles. When lowering the torso, the thighs only lightly touch the floor, the muscles do not relax completely. Final Word Developed oblique muscles frame your abs and make them look simply stunning, so if you really want to have a gorgeous abdomen, you have to work on both your abs and obliques.

Core muscles are the abs, diaphragm, and pelvic floor muscles and it’s needless to say that these muscles are extremely important. In this article, we will figure out how to correctly train your core as well as discuss the benefits of these muscles for the back and joints. What Core Muscles Are? The muscles of the core are divided into two groups: central and peripheral. The central muscles of the cortex resemble a sac, in which the abdominal cavity and internal organs are located. These muscles are divided into several parts: Front - rectus abdominis or abs and other muscles Lateral parts - oblique muscles of the abdomen and the muscles around it Back - the muscle that straightens the spine and the muscles around it Upper wall - diaphragm Lower wall - pelvic floor muscles At the same time, the peripheral muscle group includes the latissimus dorsi muscle, the pectoralis muscle, the trapezius, the muscles of the shoulder girdle, and buttocks. As you can see, the core includes many muscle groups, which is why you cannot strengthen it by simply doing crunches. Exercises for Developing Core Muscles As we have already mentioned above, in order to train your core, you have to select the exercises that involve many different muscle groups, so let us take a brief look at these workouts together: High plank Hollowman Crunches Superman Leg lifts from lying position Bridge V-sit V-ups Plank knee crosses Plank shoulder taps Elbow plank twists There is a huge variety of exercises for strengthening your core so do not underestimate them and try them next time you work out. Final Thoughts Core is an extremely important group of muscles that influence your posture, balance, as well as the ability to do other exercises. So if you want to have a strong and healthy body, you have to start with strengthening your core.

Before choosing the best exercises for the deltoid muscles, you should learn their structure. These muscles consist of three parts, and in order to achieve good results, you need to pay attention to each of them to ensure their harmonious development. And in this case, there is a whole set of exercises aimed at parallel and sequential working out of all ligaments of deltoid muscles. Best Exercises for Deltoid Muscles In order to have strong deltoids, you have to regularly train them, which is why we suggest you take a look at these exercises for deltoid muscles. Sideways dumbbellsIf you are interested in building the back delta of the shoulder, then this workout is what you need. This exercise extensively involves not only the deltoid but also the trapezius muscles. Take the dumbbells with a neutral grip and lean forward slightly, keeping your back straight, and the dumbbells should now be raised to the ear level. To do this, you need to bend your elbows and take the starting position by slowly lowering your arms. Front liftThrough this exercise, you can achieve excellent upper muscles and the muscles of the trapezium. Take the dumbbells while being in a sitting position. Lower your hands. Now you should lift the dumbbell to the point parallel with the floor. At the same time, the arm remains straight. When you reach shoulder level, stop. Lower the dumbbell in the same way. Do the same with the other hand. Lifting sidewaysExperts recommend carrying out these exercises for effective pumping of the lateral deltoid muscles. The effectiveness of the exercise depends on the correctness of the exercise, therefore strictly follow these instructions: Stand up straight with dumbbells in your hands. Now slowly lift the dumbbells. Once the dumbbells are at your shoulder level, you should stay in this position. After that, slowly lower our arms, thereby returning to the starting position. Barbells pressTake the shell on your chest, bring your elbows forward, tighten your abs, buttocks, and legs. Lift the bar up, lower it back and repeat. When the bar passes your face, do not lift it upper, but put it to yourself: this way the bar will go along the optimal trajectory. If at the top point the projectile remains in front of the body, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head. Do three to five sets of six to eight reps. Handstand push-upsThis exercise movement itself repeats the barbell press up in a reduced range. Stand in a handstand with your feet on the wall. Bend your elbows, lower yourself and touch the floor with your head. Put yourself back and repeat. Place your head on the floor more carefully (careless movements can damage your neck). To make the exercise easier, place something under your head, such as a rolled blanket or several thick books. To complicate things, place firm support under your arms. Perform as many times per set as you can. Do 3-5 approaches, depending on how you feel. Wrapping Up Developed deltoid muscles will make you look athletic and simply stunning, so if you dream of a beautiful body, make sure to do some of these exercises.

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.

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.