Love handles, bingo wings, and belly pouches are all the same thing. Even if you work out with a personal trainer or an online fitness coach in the UK on a regular basis, you might be frustrated by parts of your body that don't seem to change. Some parts of your body are harder to train than others, and if you don't have a personal trainer, you may not pay enough attention to those areas. So today, let's look at the 5 body parts that are hardest to train and the best exercises for them.
1) Obliques. Most people do the standard ab crunches, but crunches won't help you build your obliques. The muscles on the sides of your abs are called obliques. You have both internal and external obliques. They are really big, potentially strong muscles that need specific exercises to target them. So if you're just crunching, you could have defined abs but weak obliques. To work your obliques, you have to twist your body from the sides, so instead of doing straight-up crunches, add a twist. To really work your obliques, you could also do side bends with a dumbbell or a side plank.
2) Calves. We do a lot of squats and work our hamstrings and quads until they hurt, but we often forget about our calves. The calves, on the other hand, can be really hard to train, which is probably because we don't know how to train them best! Most gyms have a machine for working the calves, so you can do seated calf raises to really target the muscles in your lower legs. The dumbbell calf jump is a great way to work out with free weights. Start by holding a dumbbell in each hand, with soft knees and a straight back. Then you'll power up into a jump, letting your calves do the work. Try to do 20 of these, or 3 sets.
3) Armpits. The forearms are like the calves for the upper body. Again, we tend to pay more attention to the upper part and forget about the lower part of the forearm. The forearm is a good muscle to work because it is the part of the arm that is most often seen. It also helps you move your hands and wrists. You can do seated barbell curls as part of your routine. You sit down, lean slightly forward, and hold the barbell with your palms facing up and resting on your thighs. Then, you'll use your forearms to bring the barbell down until it's below your knees. Try to get 10 to 20 of these.
4) The triceps. Even with training, it can be hard to get better at the triceps. It's an area where fat tends to build up, so you'll often be working the muscle under the fat without being able to see much of a difference. Also, the biceps always get more training time than the triceps, but the triceps are the bigger muscle, so you need to train them more if you want to see results. The bench dip is a great exercise. To do it, you put your legs on one bench and grab the edge of the other bench. Then, using your triceps, you lower yourself between the two benches.
5) Lower stomach. Most people's lower abs are weaker than their upper abs. This is because when we train, we focus more on the upper abs, and when we train the lower abs, they have to lift the whole lower body. Leg raises are the most common way to strengthen and tone the lower abs. If you are lying down, lift your straight legs off the floor and put them back down. You can also try scissor kicks, in which you lift your legs a few inches off the floor and quickly move them in opposite directions. Hip raises are another good way to work your lower abs. You use your lower abs to lift your hips off the floor. Start with your knees bent, and keep them bent as you lift your hips off the ground. Studies have shown that using a smaller plate can help you lose weight if you are having trouble doing so.If you've ever tried to build muscle, you know that not all muscle groups are built the same. Some are harder to build than others.
When it comes to building muscle, your calf muscles, abdominal muscles, and forearm muscles are especially hard to work on. Your quads and lats are two muscles that are easier to build.
Here, we'll give a more detailed list of the muscles that are easiest and hardest to build, as well as some exercises for each muscle.
The quadriceps are the easiest to build
Your quads (thigh muscles) are one of the bigger muscles in your body, and they are used in almost all lower-body pushing exercises. This means that your quads get worked through a variety of exercises, so they are always being used.
There are also many exercises that focus on the quads, like the leg press machine and squats. Your quads are used to stabilize your upper body during exercises like the military press that require you to stand up.
Given how big they are, the quadriceps also have a lot of room to grow and get stronger. Some ways to work on them are:
Squats \sLunges
Leg press equipment
Box jumps 2. Latissimus dorsi
Your lats are a large group of muscles that run across your lower back. They get stronger when you pull, which is a very common exercise. When you train and build them, they become separate muscles that give your back a side.
They are also great for getting bigger because they respond especially well to regular resistance training, especially compared to other major muscles. Obviously, this will only happen if the right form is kept.
Comments