We all know it: there are muscles that we forget to train, to prefer those that are more visible and important for aesthetics. Here are what they are.
We all like to have defined abs, train the pectoral muscles and tone our biceps. However, there are certain muscle groups that we can refer to as “the ones we forget to train”. What are the most neglected muscles, but which should we take more into consideration?
The main reason why we need to train all the muscle groups in our body has nothing to do with the physical aspect (or at least, it has nothing to do with the latter only). The main reason is related to the functionality of the body.
A perfect example is given by those people who train their bibs with particular attention, but who forget to train their legs. This can result in injury to the hips or knees, especially while doing sports.
The muscles we forget to train
1. The forearms
As much as a muscle group is trained reflexively, while we train the main muscles, this is not enough. There are specific exercises that we can perform to exercise these muscles located between the wrist and elbow.
What are the advantages of having a strong forearms? First of all, thanks to these muscles we can bear heavy loads in most muscle training exercises; for this reason, it is essential that they resist weight. Furthermore, for workouts involving specific movements – such as Crossfit, for example – the forearms play an important role.
2. The trapezes
In this case, we are not talking about an insignificant muscle, but about one of the muscles that we mostly forget to include in our training sessions. As with the forearms, we often train the back or shoulders but rarely do we pay the attention it deserves to the trapezius area.
These muscles are very useful for our body, especially for the shoulder blades which allow the movement of the arms and which bear the weight of our head. The trapeziums, located in the upper area of our back, join the shoulder blades and contribute to the movements of the limbs.
The benefits that can be gained by training this area, are associated with the ability to lift the weight right above our head, the improvement of posture and the correction of incorrect movements, caused by the lack of strength of these muscles.
3. Posterior thigh muscles (hamstrings)
The hamstrings are muscles that we often tend to forget in our training sessions. This, in addition to being unsightly, is also harmful to health.
When we train the legs, one of the muscle groups that we tend to forget most frequently is hamstrings. These muscles are located between the pelvis and the tibia and their function is to allow the extension and the bending of the leg. Since they do not constitute the most visible part of the leg, in general, the time devoted to its training is limited.
Although squats are an excellent workout for these muscles, they are not enough. Not even a good muscle stretching session is enough to strengthen them. There are specific exercises – such as those on the mat or those in which an elastic band is used – to strengthen this part of the legs.
Let’s talk about legs again, but this time referring to an even less visible group of muscles. The adductors are part of the lower limbs. Although it is not known at simple sight, training them is very important to maintain the balance between the other muscles and to be able to increase the load of weights with which we train the legs.
As with the muscles mentioned above, it is also wrong to think that it is not necessary to perform a specific training for these muscles. Precisely for this reason, there are specific exercises that are very effective, as in the case of the so-called “ballerina points”.
It consists of doing squats with the heels together and with the toes facing outwards. So, lifting the dumbbells to hold with your hands between your legs, go down with your back straight as much as you can.
Similarly, you can use machines or an elastic band. The important thing is to train the adductors in the correct way.
5. Rotator cuff
Focused on the shoulders, the cuff of the rotator (or rotators) aims to strengthen the shoulder joints. It is a group of muscles that connect the scapula to the head of the humerus and that form a “cuff” in the joint. Hence the name “cap”.
Usually, we work with rotation exercises to support the stability of the shoulders. Indeed, many of the injuries that occur when playing sports such as volleyball, basketball, and tennis are due to the weakness of this muscle group.
In conclusion, we can say that the aesthetic priorities of training do not always coincide with the needs of our bodies. For this reason, it is essential to inquire about the correct way to train and take time to train these “invisible” muscles. In this regard, contacting a personal trainer to plan the exercises is the best thing to do.