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To work out the perfect buttocks, you need to know what functions they have. In this article, you may read everything about the structure and functions of the gluteus muscles. So, let’s start examining the glutes right now! First things first, you need to know that glutes consist of three separate parts: large, medium, and small. Accordingly, the functions of the glutes reflect a combination of the functions of these three muscles, and if any of the muscles are not used, then we lack some of them, and, as a result, we do not get the desired look of the buttocks. Probably, it is time to have a closer look at every glute muscle. The gluteus maximus is the largest of this group of muscles and can reach the thickness of 2-3 cm. It has a rhomboidal shape and almost completely o covers the middle and small gluteus maximus, being on top. In fact, it is this muscle that we usually associate with the considered area of the body that creates the main visible volume. Here are the main functions of the gluteus maximus: maintains the position of the torso when the person is standing assists in extension of the torso after bending over rotates the hip outward acts in hip extension. This muscle is very active during stair climbing and different types of stepping on an elevated surface. It is involved as soon as you change from stepping to running. It is active during upward jumps and various pushing movements of the legs. Besides, the gluteus maximus works together with other muscles in squats and all exercises involving the extension of the thigh and torso. The middle gluteal muscle (lat. musculus gluteus medius) has a triangle-like shape. It is located under the gluteus maximus but is visible from behind and the side. The main functions of the middle gluteus muscle are: extends the hip to the side participates in the inward and outward rotation of the hip participates in the torso straightening And the last, but no less important is the gluteus minimus. This muscle is not visible from the outside because it is the deepest of all three muscles and is completely overlapped by the gluteus medius and gluteus maximus. The shape of the small gluteus maximus resembles the middle gluteus maximus, but it is thinner. In fact, the functions of this muscle are almost similar to that of the gluteus medius, and they usually work in tandem to create a beautiful shape of your buttocks. If you are working out your entire body in one workout, do it at least three times a week. Choose one exercise for your gluteus and incorporate it into your program. To avoid stagnation, change exercises after 1-2 workouts. If you prefer splits, choose 1-2 movements and do it on your leg workout day. Keep in mind that most glute exercises also load the muscles of the posterior surface of the thigh. So if you want to do a heavy deadlift or leg press in a machine, it is better to start with them. Otherwise, the muscles will get tired and you will not be able to work out fully. We hope that you know more about your glutes right now and your workout will be more effective! Have a nice shape, dear friend.

Our feet and ankles are one of the most important elements of the locomotor system: without them we can neither stand, walk, run, nor kick someone in the face. Unfortunately, their condition is very often neglected. Strong and flexible legs provide the basis for stable movement and are of primary importance for performing our daily activities without pain or strain. The ankle is a block-shaped joint formed by the articular surfaces of the distal ends of the tibia and fibula and the articular surface of the Talus block. Both tibia bones are connected by ligaments and form a kind of fork covering the upper and lateral surfaces of the talus body. The articular sac is reinforced by ligaments. Many of them connect the bones to each other to provide stability, along with various muscles from the calf to the small tendons that move your toes. The posterior aspect of the ankle is reinforced by the Achilles tendon, the strongest and most powerful muscle in the human body, which originates at the fusion of the calf and the cambal muscles and is connected to the calcaneus tuberosity. The ankle joint has to support the weight of the human body and ensure that it is properly distributed when you walk. Therefore, the strength of the ligamentous apparatus, cartilage, and bone tissue is important. Often people complain of tightness in the muscles of the legs and especially the lower leg. If the small muscles are too weak to keep the foot in the right position, the body responds by increasing tension, elsewhere, in the larger muscles. This leads to tightness in the shin and ankle. Stretching can help for a while, but in the long run, only strengthening the foot is the optimal solution. Surely everyone who knows about running firsthand knows the importance of strengthening the ligaments of the foot and ankle. Another thing is that sometimes it's hard to spare even 5-10 minutes of training for foot exercises: we get dressed, tie our shoelaces - and run out into the street. That's a pity. After all, good elastic ligaments reduce the risk of foot pain. Properly fitting shoes is a necessary but not sufficient condition for proper body alignment during running and after training. The ligaments and muscles of the foot can only be strengthened by special exercises.

This time we suggest paying special attention to the chest muscles. It is this zone that many athletes want to pump, but it is not so easy to do and one classic chest press is not enough. Chest muscles are one of the most complex and largest muscle groups. Therefore, competent training must be a combination of basic and isolation exercises. Only in this way, it will be possible to load the muscles at different angles. Exercises with barbells are suitable for increasing muscle mass, and with dumbbells, on blocks and training machines - for improving the form and detailed elaboration. These exercises also activate the stabilizing muscles. Imagine that the chest muscle is a rubber band that connects the shoulder, collarbone, and sternum. If you lift your arm to the side and then pull the elastic band, it will move your shoulder forward. You do this movement all the time in your normal life like when you close a door, push something away with force, or elbow your jaw. Most pectoral muscle exercises repeat this movement. The only difference is that they also use a barbell, dumbbells, or crossover slings to create extra resistance. The chest muscle has two heads: an upper head (clavicle) and a lower head. Their functions are slightly different, and this is important. In order to have a symmetrical chest, you need to pump both heads. The fibers of the clavicular head are directed upward, so you need to move the shoulder forward from the bottom to the top for additional exercise. Many people believe that the more they pump their chest, the faster their muscle mass will increase. In fact, this has a negative effect on muscle growth. The muscle gets bigger during rest when the tissues are recovering from an active workout. There are a few tips on how to properly pump your pecs and not overtrain: Exercise no more than 2 times in 7 days. In between do physical exercises on other parts of the body; Do not exercise for more than 45 minutes, as this may cause muscle size and strong growth to regress. Exercises that help you to pump the chest muscles include: push-ups. bench presses. triceps push-ups. To pump your muscles evenly, alternate your exercises. The bench press is great, but you don't have to do it in every workout, because there are other good options. Choose the weight so that the last reps in an attempt are difficult. If you find it easy and your muscles don't tire, they won't grow. Avoid flying in the clouds during the workout: concentrate on the muscle work. It really helps you to pump it better. Perform 3-5 sets of 8-12 reps. Do not use weights that are too heavy. Especially at the beginning if you do not have a good command of technique.

Your lower back includes the 5 vertebral bones that are placed on top of each other with intervertebral discs. The bones are connected there using unique joints. The lumbar spine is matched with the thoracic region above and the thighs below. Individual anatomical structures include : Vertebrae. It protects important nerve tissues such as the spinal cord and cauda equina. Disks. The discs usually provide cushioning and cushioning to protect the vertebrae during spinal movements. Facet joints give a little stability and allow the spine to move in various directions. The facets of the upper lumbar vertebrae are almost the same as the facet joints of the chest and, as it was already written, the main aim is controlling the movement of the spine. The facets of the lumbar are more flexible and facilitate side-to-side movement. The large muscles and complex network of ligaments support serve to stabilize it and enhance your twisting and bending movements. The lumbar supports most of the body. A lot of people feel this kind of pain at some point sometimes. Sedentary muscle atrophy is common, especially if you work in an office and lead a relatively sedentary lifestyle. If you want to make your lower back stronger, start with a regular training program that consists of strength training, stretching, and aerobics or cardiovascular exercise. Training Child's pose. Get on all fours and stretch your arms out in front of you. Gently lower your buttocks to your heels. Lower your head to the floor and push your palms forward until your arms are fully extended. Stay in this position for 30 seconds. Lunges. Lunge with your right foot forward, rest on your hands. Please note that the right hand should be to the left of the leg. Step your right foot about the width of your right hand. Next, without moving your arms, swing your hips forward to stretch the front of the thighs, and hold in this position for 30 seconds. Do the same with the other leg. Seated crunches. Sit with your legs straight, then bend your knees and bring your left leg over your right, placing it on the outside of your right thigh. Pull your right foot closer to your right buttock. Next, bend your right arm at the elbow and put it behind your left knee, as if keeping yourself twisted. Hold this position for 30 seconds. and repeat the same for the other leg. Happy child. Lie on the floor, as you exhale, pull your knees to your stomach. As you inhale, grab the outer sides of your feet with your hands. Slightly spread the knees to the sides slightly wider than the body, pull the knees to the armpits. Make sure your shins are perpendicular to the floor. Hold this pose for 30 seconds. Twisting. Lie on the floor and bend your knees, take your legs to the side, for example to the right. In this case, the left leg should lie on the floor, and the right ankle should be above the left knee. Place your hands next to your head, with your right knee strive downward (to the floor). Stay in this position for 30 seconds. alternately for each side.

The trapezius muscle is a crucial straight broad muscle that is located in a superficial position, in the back part of the neck and the upper back. The trapezius muscle has the shape of a triangle, the base facing the spinal column, and the top - to the acromion of the scapula. These kinds of muscles on both sides of the back together are trapezoidal. There are three parts of it: Upper part: Once the spine is fixed and raises the scapula. With a fixed shoulder blade, it straightens the head and neck. Middle part: When the spine is fixed and the head brings the scapula to the spine. With the contraction of all parts of the muscles, the adduction of the shoulder blades also occurs. Low part: It downs the shoulder girdle when the spine and head are fixed. The upper trapezius muscles are trained by raising and lowering the shoulders with weights in the hands (performing shrugs). The lower part is trained by bringing the shoulder blades of the back under load. Training. Band Seated Row. Sitting on the floor with your legs extended loop an elastic band around your soles and hold one end in your right hand. Squeezing your shoulder blades and making a twist to the right with your torso, pull the band toward your waist. Then repeat the action to the other side. Planche. It is an advanced gymnastic exercise. You should have a high level of fitness preparation and strong hands. It is the skill in which your body should be parallel to the ground supported by hands and arms with your legs raised. S-Leg Pushup. Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhaling, bend your elbows and lower your chest to the mat slowly. Straighten your arms to lift your core up, exhaling, at the same time lifting one leg off the ground. P-up Variation. Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhaling, bend your elbows and lower your chest to the bench slowly. Straighten your arms to lift your core up, exhaling.