When it comes to bodybuilding, there’s a lot of focus on developing strength in the target muscles. But what about the areas that are weak and vulnerable? To target and improve your physique, you need to know your weak points.
Here are nine common weak points of the body, plus how to fix them! And suggest some exercises you can do to shore up your defenses. Let’s get started!
9 Weak Points of the Body
1. Neck
The neck is one of the most vulnerable areas of the body, especially when it comes to strikes. Strengthening the muscles in the neck can help protect it from damage. Try doing some chin-ups or reverse flyes to build up strength in the neck muscles.
2. Ribs
The ribs are also very sensitive and can easily target a skilled fighter. Try doing some side bends, and front raises to build up the muscles in the ribs and help protect them from damage.
3. Shoulders
The shoulders are another body area that is commonly targeted by attacks, including strikes and grappling maneuvers. Try doing some shoulder presses and side raises to strengthen the shoulder muscles.
4. Calves
The calves are a commonly targeted area in martial arts, so it’s important to strengthen them to help protect yourself from injury. Try doing seated calf raises or donkey calf raises to build up the muscles in your calves.
5. Abdominals\Abs
This is another common weak point that is often targeted by opponents. Strengthening the abdominal muscles can help to protect you from attacks and make it harder for your opponent to take you down. Try doing some crunches, reverse crunches, or Pilates to build up your abdominal muscles.
6. Forearms
The forearms are another commonly targeted area of your body that can be easily injured by a skilled fighter. Try doing some handgrip exercises or wrist curls to build up the muscles in your forearms and protect them from damage.
7. Neck Flexors
Your neck flexors are responsible for allowing you to move your head around and look at things, so it’s essential for keeping your awareness in a match. If your neck flexors get damaged, it can leave you vulnerable and hurt your ability to defend yourself. Try doing some neck strengthening exercises like side bends or chin-ups.
8. Wrists
A strong set of wrists are crucial for any martial artist, as they are responsible for allowing you to execute powerful strikes that can hinder your opponent. Try doing some wrist curls or reverse flyes to build up the muscles in your wrists and improve their strength.
9. Hip Flexors
The hip flexors allow you to move your hips around and are a common target for grapplers. To strengthen the hip flexors, try doing some squats or lunges.
Weak Points of the Body – How to Fix Them
1. Try doing some chin-ups or reverse flyes to strengthen your neck muscles and protect them from damage.
2. Try doing side bends, and front raises to improve the strength of your ribs and help protect them from damage.
3. Try doing shoulder presses and side raises to strengthen your shoulders and protect them from damage.
4. Try doing seated calf raises or donkey calf raises to build up the muscles in your calves and help protect them from damage.
5. Try doing crunches, reverse crunches, or Pilates to improve the strength of your abdominal muscles and protect yourself.
6. Try doing handgrip exercises or wrist curls to strengthen the muscles in your forearms and protect them from damage.
7. To strengthen your neck flexors, try doing neck strengthening exercises like side bends or chin-ups.
8. Try doing wrist curls or reverse flyes to build up the muscles in your wrists and improve their strength.
9. Try doing squats or lunges to strengthen your hip flexors and protect them from damage.