There’s chest day, leg day, back day, arms day, and cardio day—basically, one day dedicated to all the larger, more prominent muscle groups in our workout routine.
Well, surely that routine can help you great deal if you’re a beginner at the gym. However, if you’ve been working out for a while, you’ve got to start putting in some effort for the smaller muscle groups as well if you want a damn tight, toned-up bod.
“When we work on our large muscle groups like chest, legs, back, and shoulders, the small muscle groups are already taken care of. For instance, when we are work on our back, our biceps get involved as well. Similarly, when we are working on our chest, our shoulders and triceps muscles are also strained,” states Gaurav Taneja, fitness influencer and an acclaimed winner of national-level body-building championships.
“Because of this, for a beginner, small muscle groups like biceps, calves, and triceps don’t need to be worked on separately. But once you are getting into a proper shape and you are stepping into the next level of transformation, then you have to give proper attention and design separate workouts for both large and small groups of muscles,” he adds.
Stressing on the fact that smaller muscle groups must not be strained as it can lead to muscle fatigue, Gaurav goes on to point out the three most neglected small muscle groups that you need to start working on:
To strengthen your forearms, you’ve got to perform wrist rotations regularly. You can start with weightless ones, move on to performing them with light weights, and increase the weight gradually as you progress with your fitness levels.
The trapezius muscles, a.k.a. are a group of muscles that your shoulders and help you make postural movements such as shrugging and tilting your head. In a world obsessed with toned arms, it is highly likely that this important muscle group is left out.
Hence, Taneja recommends behind-the-neck shrugs to take care of your traps. All you’ve got to do is to hold a barbell behind your thighs while your hands and feet are shoulder-width apart and your knees are slightly bent. After getting into this position, lift your shoulder up towards your ears. Try to hold this stance for 2-3 seconds and bring your shoulders back down slowly. 3 sets of 10-20 repetitions is all you need to reap the benefits of focusing on this muscle group.
We are often so consumed with getting a toned butt and thighs of our dreams that we totally forget how a pair of “sexy” legs are incomplete without toned calves.
However, calf raises are just what you need to seal the deal. Just stand on the edge of a step or a platform (not more than 7-10 inches high). With your feet together, take the support of a wall to maintain balance. Now, raise your heels upwards so that you end up standing on your tiptoes. Hold this position for 1-2 seconds and then lower your heels downwards so as to feel a stretch in your calves. Repeat this 10-20 times and perform 3-5 sets every day for the best results.