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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.

The hips are some of the strongest muscles in the human body. They keep the torso upright, control the hip and knee joints, and are engaged during various activities and even at rest. Their proper functioning is extremely important, and anyone should know how they function. The muscles located on the hip are involved in both hip and knee movements, providing different positions of the hip in space depending on the proximal or distal support. Topographically, the hipі are divided into three groups. The anterior group includes the flexors: the quadriceps and the tailor muscle. The medial group consists of the hip drive muscles: the comb, the long, short, big adductor, and the thin muscle. The posterior group includes the hip extensors: biceps femoris, semitendinosus, and semi-perineal. The lateral outer and inner thigh muscles are considered antagonistic pairs: while one group is working, the other group relaxes. The abductors, including the middle gluteal, small gluteal, thigh broad fascia tensor, pear, and tail muscles are responsible for your leg movements from the middle of your body. Essentially, whenever you take a step to the side or turn your foot on the bed, you are activating the abductors. The inner thigh muscles, particularly the large adductor, small adductor, short adductor, and long adductor muscles perform the opposite task, working whenever you move your leg toward the center of your body. Strong and injury-resistant athletes have well-trained hip muscles. This is very important when it comes to fast sports with a lot of lateral movements, such as tennis or basketball, but also when you want to work out without pain. If your goal is to strengthen your hip muscles, which is really important, but you don't have your favorite leg workout, we will share some great exercises with you. Wide Squats. Every leg workout should include different variations of squats. This exercise targets the lower body, including the inner and outer thighs. But to really engage your thigh muscles, you should do deep squats with your legs turned outward. Sumo Deadlift. The Sumo deadlift is based on a similar leg position as in the wide squat. However, it is the external rotation of the thigh muscles that results in increased involvement of the inner and outer thighs. Side Leg Raises. A 2005 study published in the Journal of Orthopedic and Sports Physical Therapy found that side leg raises without weights are just as effective as other weighted exercises. Side Leg Pull-Ups. The pull-up exercise can be done anywhere because you don't need anything but a comfortable mat. This is a great exercise that you can add to your daily home workout routine.

Hamstring muscle training is often neglected, but for most athletes, however, it is very important because strong hamstrings help avoid many injuries. They are a group of powerful muscles that extend from the pelvis to the knee at the back of the upper leg. Their two main roles are to extend the leg (pull it back) and bend the knee, movements we use both in mountain walking or running and in everyday life. We engage and overuse them more than we realize, which creates tension and can lead to acute or chronic injuries due to overuse. For example, when you run or hike up a mountain, it may seem like you are primarily using your quadriceps, but you are also straining your hams, especially if you are overzealous or taking a big step to navigating over rocks or roots. These muscles consist of three parts: the semi-tendon muscle, the biceps femoris muscle, and the semitendinosus muscle. Together they form a large group of muscles that work at the base of the thigh. Their main function is to bend the leg at the knee joint. Before performing any strength exercises, it is important to warm up and stretch the hamstring muscles well, because the muscles are often in a contracted condition. Training It is better, to begin with, a 5-10 minutes light workout. This can be cycling, running, etc. Such workouts are good for warming up before stretching, after which you can proceed to the main workout. Training cool muscles is not a good idea. Wise advice for beginner athletes who want to train with extra weight - use a lighter load and more reps at first to gradually develop muscle strength. There are many exercises that do not directly target your hamstrings, but where they help your hamstrings, such as pull-ups, lunges, and squats. However, to develop them well, it is also important to do some isolation exercises where you focus directly on your hams. To help you on your way, we decided to list the most important exercises below. Hamstrings Compression helps relieve pain and tightness. Stretching relieves stress and helps strengthen the ligaments in the back of the knee as well as the hamstrings. Quadriceps stretching with support. This exercise will strengthen your hams instead of your quadriceps. It also improves knee mobility. Leg lift with resting on arms. Lifting one leg is aimed at pumping the glutes, as well as strengthening the hamstrings. Wall Squats. Such squats will strengthen your knees and also reduce pain if any. The exercise works all the muscles that are connected to the knees. Lunges also engage your hamstrings, glutes, inner thigh muscles, and calves. The strength of these muscles determines the strength of your knees. The stronger they are, the more tension they will absorb, thus preventing injury and pain. Exercises with a roller are a perfect way to massage and relax your muscles.

Push-ups, strength exercises, gymnastic elements on rings and a horizontal bar, handstand - all these exercises require strong and flexible wrists. Let’s discuss how to develop your wrist strength and do exercises without pain and discomfort. The wrist is a movable connection of the bones of the forearm and hand of a person. It is formed by the extended and concave carpal articular surface of the radius and a medially located triangular cartilaginous disc, representing a concave articular surface articulating with the convex proximal (located closer to the body) articular surface of the bones of the first row of the wrist: scaphoid, lunate and trihedral. The proximal row is connected with the exchange cyst behind the additional exchange wrist joint. The skin row is set in an arch, bent proximally and distally bent. On the long sides of the wrists of the vignutia set up the carpal canal, we will fix the flexor retinaculum. The proximal row is connected with the surfaces of the exchange brush and the distal row. In the proximal row, the dermal cyst can be surrounded by an undisclosed ruffle: for example, it is more like the fate of the unprotected midget steel, which can be easily joined from the trapezoidal and trapezoidal style. The cysts of the distal row, on the other hand, are more rigidly fastened, so that the whole row collapses at once with the pastoral cysts. Some sports require strong wrists. Wrist strength should be developed in parallel with flexibility. This will help you do exercises that require not only good grip but also joint mobility. Exercises for the wrists are also useful for people who are far from sports. Warming up and stretching the wrists can help avoid tunnel syndrome - the compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be excellent pain prevention. The number of eight wrist cysts can be divided into two transverse rows (proximal and distal), or into three later colonies. Training Bear Crawl Lunge. Move forward by moving the right hand and the left leg with a crawling movement. Just after placing weight on the right hand and left leg, turn the sides and move the left hand and right leg forward. Keep the body pretty low and continue with crawling movements. Imagine that you are crawling beneath a low net. Half Handstand Variation. Begin with the downward-facing dog position. Walk your feet in closer to your hands. Keep your left foot on the ground, lifting onto the ball, and begin bending the knee. Lift the right leg and straighten it behind you. After taking a few hops, jump off the bent leg and lift the straight leg toward vertical. Keep flexing your lifted foot for engagement. Now, try to bring both heels to the wall. Keep breathing deeply while your head is down between your upper arms. Remember to engage your legs and reach up through your heels. Walk your legs down the wall. Then get back to the starting position with your feet on the ground. Make a deep squat and jump out. Inchworm Variation. Put your hands on the ground and your feet - on the elevated surface (a bench). Start walking your hands out, as far as you can keeping your legs straight throughout the movement. Make a pause. Walk your hands back up to the starting position.

The anatomy of the human foot is complex. This is a part of the leg with many muscular compartments that perform functions such as balancing, maintaining stability, softening the impact of steps, creating solid support. Its structure allows us to see how evolution has adapted our body to an efficient way of movement - upright walking. Anatomically, it is similar to the hand. The anatomical structure of the foot is quite complex, due to the need for a small support area to support the weight of the human body. There are two parts distinguished in the foot: a plantar surface (which is in direct contact with the ground) and an opposite - dorsiflexion. All parts of this very complex mechanism work together to provide us with balance when we walk and exercise. The lower part of the limb is built from bones of different sizes connected into a single structure. It allows the weight of the body to be supported when moving and is capable of bearing enormous loads. The bones of the fingers include fourteen phalanges and their connecting articulations. Each finger is formed of three phalanges, except for the thumb, which contains two. They are connected with the parts of the skeleton forming the metatarsus through the articular cartilage. The function of the toes is to distribute the weight of the body equally and to improve balance. The foot includes sesamoid bones. These are small formations of rounded shape, their number is individual. And there are people who do not have these bones. Their option is to increase the curvature of the transverse arch. The muscles on the dorsal side are responsible for extending the toes and foot. The plantar side muscles are responsible for their flexion. They play an important role in the formation of the correct arch and take on a huge load when moving and jumping. Everyone needs to take care of their feet, not just people who like to run. Problems can arise from a sedentary lifestyle, excessive weight, or constant work 'on your feet'. The most common problem is flat feet. It can be not only congenital but also acquired at any age. Because of changes in the arch of the foot loses cushioning, while walking, shock load is transferred to other joints, causing problems in the knees and lower back. You can avoid ankle pathologies and injuries if you do special exercises. We have collected the best, in our opinion, sets of exercises to strengthen the foot, its muscles, ligaments, and joints. You do not have to do everything just choose exercises that you like, make your own complexes. Training your feet even 1-2 times a week will help prevent injuries, become more athletic and run faster.