VIDEO

The arm is one of the most important parts of the body. Arms muscles are only 10-15% of the mass of all muscles in the body. Your arms are not only divided into biceps and triceps but into 20-25 different muscle groups. For example, the biceps is a double flexor muscle attached to the shoulder and elbow. The triceps is a triple extensor muscle that occupies the back of the arm. In addition, pumping the arms implies an emphasis on the muscles of the forearm and shoulders. For example, when lifting dumbbells while standing, the load falls on the entire upper body - including the trapezoid. The situation is similar with triceps - extensions from behind the head involve the serrated muscles located in the armpit area. The best arm exercise is the exercise that makes you feel the biceps or triceps work. In order to quickly build muscles, it is not enough to perform lifts of heavy dumbbells, arching the whole body - the workout requires moderate weights, slow speed, and complete muscle control. For beginners and intermediate athletes, one arm workout per week is enough. On the rest of the training days, these muscles are involved in the work partly- the triceps are involved in push-ups, bench press, and other chest exercises, and the biceps are involved in pull-ups. The secret to successful arm muscle training is using multi-joint exercises to develop upper body musculature (such as push-ups and pull-ups). In fact, it is impossible to build large arms without having the proper level of development of the back, chest, and shoulders. The frequency of the training also plays a role. Even professionals are not recommended to work with their arms more than twice a week, and the total duration of arms training should not be more than 20-25 minutes - otherwise, overtraining will occur, which negatively affects the growth of muscles. The development of neuromuscular communication - is important too. It is necessary to raise and lower the weight due to the conscious work of the biceps or triceps, and not simply due to inertia. This will help to build up the muscles of the arms as quickly as possible - in the end, they respond quite well to regular training. Training 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 ground slowly. Straighten your arms to lift your core up, exhaling. 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. Jumps with Dumbbells. Stand with your feet shoulder wide and knees slightly bend, dumbbells in both hands. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor. Keep your hands with weights straight down.

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.

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.

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.

Building up the calf muscles and make your legs beautiful is quite difficult, but possible. It is difficult because the legs are used to constant strain (usually people walk a lot). And it becomes possible thanks to the proven exercises, which can effectively train this group of muscles. In this article, we will take a detailed look at the anatomy of calves, their functions, and exercises that you can do to help make them stronger. The calf muscle is the most superficially located muscle of the lower leg that crosses two joints: the knee and ankle. Like the biceps of the shoulder, it consists of two heads: medial (located closer to the inside of the tibia) and lateral (located closer to the outside of the tibia). It is interesting to note, that about 5.5% of Japanese and about 3% of people of other nationalities may have the 3rd head of the calf muscle, which attaches from above between the fixation sites of the medial and lateral heads, and may connect from below either to the lateral head (less often) or to the medial head (more often). The primary function of the calf muscle is to lift the supporting leg, which causes a person to move forward along with flexion of the knee and ankle joints. Running causes a lot of stress on the calf muscles that is why many sprinters face the problem of calf pain. There are also other functions of the calf muscle. The calf muscle is involved in the plantar flexion of the foot, which occurs during walking, running, or cycling; It is also activated during flexion of the leg at the knee joint; It participates in the supination of the foot (its outward rotation); The calf muscle takes part in the stabilization of the knee and ankle joints and also helps to keep the balance in the upright position of the body. There are many reasons that can cause calf pain. And to prevent this unpleasant situation, the following rules should be followed: running at a comfortable pace; warming up before running and stretching after training; comfortable shoes suitable for running; a smooth transition from running to stopping after a step; drinking plenty of water after the workout; a warm shower/bath and a massage to relax the muscles. The reasons why the calf muscles are not as developed as you would like them to be could be the following: too much training aimed at working out this muscle group; not enough exercise; the wrong set of exercises. It is necessary to choose the right exercises for the calf muscles. It must be noted that the surface muscle is worked out in a standing position, and the cambalic muscle in a sitting position. To train as effectively as possible, it is necessary to load both muscles. And the last, but not the least advice: do not try to achieve serious results by performing endless repetitions, such as deadlifts. The main secret of how to pump up the calf muscles is heavy training with weights. It is recommended to train your calves no more than 2 times a week.