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The shoulder muscles are divided into two groups. The anterior group consists of flexors: the coracohumeral, the brachialis, and the biceps brachii. The posterior group includes the extensors: the triceps brachii and ulnar. The coracohumerals start from the coracoid process of the scapula fuses with the short head of the biceps brachii and pectoralis minor and attaches to the humerus at the level of the upper edge of the brachial. The brachials start from the lower half of the anterior surface of the humerus and the intermuscular septa of the shoulder and attach to the tuberosity of the ulna and its coronal process. The biceps brachii has two heads starting on the scapula from the supra-articular tubercle (long head) and the coracoid process (short head). It attaches to the forearm to the tuberosity of the radius and the fascia of the forearm. It belongs to the bicarticular part. Concerning the shoulder joint, the biceps of the shoulder is the flexor of the shoulder, and the elbow is the flexor and instep support of the forearm. The triceps brachii is located on the back of the shoulder, has three heads, and is a bicarticular. It participates in the movements of both the shoulder and the forearm, causing extension and adduction in the shoulder joint and extension in the elbow. The ulnar starts from the lateral epicondyle of the humerus and radial collateral ligament and the fascia; it is attached to the upper part of the posterior surface and partly to the olecranon of the ulna in its upper quarter. The function of this is to extend the forearm. The bundles of the deltoid muscle perform different functions, so it will not work to load them all with one exercise: you will have to include at least three movements in the training. All exercises are divided into three parts: for pumping the front, middle and back beams. Pick exercises from our list below and add them to your workouts. The weight is necessary so that the last repetitions in the approach are given not easily, but without compromising the technique. You can train your shoulder straps both at home and in the gym. But it is necessary to have a bar and a gantry. Weight must be chosen in such a way that in every set it was possible to raise the average 8-10 times. This is how you can increase the volume and mass. If the same goal is set - to increase the strength, to train in the face of more severe conditions. In this case, the number of repeats will be 5-8. The number of reps is 4-5. Barbell bench press. Take the shell on your chest, bring your elbows forward, tighten your abs, buttocks, legs. Squeeze the bar up, lower it back and repeat. When the bar passes your face, do not lift your chin, but squeeze it in yourself: this way the bar will go along the optimal trajectory. If the projectile remains in front of the body at the top point, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head. Standing dumbbell press. Raise your arms with the selected weight to shoulder level, turn your palms forward with your fingers. Squeeze the dumbbells up and take them slightly behind your head, and then lower them to the starting position and repeat. Do three to five approaches 10-12 times. Seated Bent-Over Dumbbell Routing. Sit on a bench, tilt your body with a straight back, as far as flexibility allows, hold the dumbbells in your lowered hands. Without changing the position of the body, spread your arms with the taken weight on the sides to shoulder level. Slowly lower the dumbbells to the starting position and repeat.

In bodybuilding and fitness, the deltoid muscles play a special part. Despite the fact that the muscle area belongs to small groups, it is second only to the biceps in terms of training frequency. The reason lies not only in the importance of the deltoid muscles in the anatomy but also in improving the aesthetics of the figure. Understanding the functions and features of the deltoid bands allows you to maximize the effectiveness of the training process and significantly reduce the injury risk. The deltoid muscles consist of three heads (bundles): The anterior head (anterior bundle) attaches to the humerus and is responsible for lifting the arm forward. The middle head (lateral bundle) is attached to the acromion of the scapula and allows the arm to be lifted sideways. The posterior head (posterior bundle) is attached to the scapula and allows the arm to be moved backward. The deltoid muscle covers the shoulder joint. The muscle is thick, triangular in shape, with the base up and the apex down. It consists of large muscle bundles, which fan-like converge at the apex. It starts from the clavicle and scapula and attaches to the deltoid tuberosity of the humerus. In training the deltoid muscles, it is very important to pump all three bundles equally. This will protect the shoulder joint from injuries. The deltoid muscle bundles have different functions, so you cannot work them all with just one exercise: you must include at least three movements in your workout. You must correctly select exercises for pumping the front, middle and rear bundles. Choose one exercise from each category and add them to your workouts. Shoulders should be trained no more than twice a week (once is enough for beginners), this will allow the muscles to fully recover for the next workout. Here is some basic exercises for deltoids: The army bench press or barbell/dumbbell press in standing or sitting position (middle, front). Bench press from behind the head while seated (middle, front). Chin-up or 'broach' barbell pull (middle, front). Lee Heini pulls (back, middle). Arnold press (front, middle).

The muscle on the back of your shoulder is called the triceps. Triceps originate from the scapula and humerus and attach to the ulna using the triceps tendon. The triceps muscle does the function of extension in the elbow and acts as an auxiliary in the implementation of other movements in the shoulder. During triceps contraction, the vector of movement is transmitted using the tendon. The mass fraction of the triceps is approximately 2/3 of the muscles of the shoulder, so its size plays a critical role in the formation of beautiful arms. By focusing on the biceps, and forgetting about the triceps muscle, athletes contribute to getting inharmoniously developed arms. You shouldn't train your triceps more often than 1-2 times a week. Do not forget that many exercises for the pectoral muscles load the triceps, so make up the training program so that the triceps and pectoral muscles are trained on different and distant days, thus some periodization of the load is achieved. But in some cases, the triceps can be trained on the same day as the pectorals, since all basic chest exercises involve the triceps and vice versa. This means that if you swing your chest, then the triceps already swing by themselves. To increase efficiency, do triceps workouts of different intensities: light-medium-hard, and so on. Rest for at least 1 week after a hard workout. In classic splits, the triceps are usually the most overloaded muscle, due to the very specifics of training in split programs. To increase the volume of the triceps muscle, do 8-15 repetitions. The total number of triceps sets (the sum of the sets of all triceps exercises) is 3-6. The basic exercises for pumping triceps are reverse push-ups on the bench and narrow grip barbell press. In addition, an important exercise is a pull of the upper block with a rope - one of the few that uses the lateral head in the work. Since the mechanics of movements are in many ways similar, it is recommended not to combine the presented exercises, but to alternate. Training. Reverse push-ups from the bench. Starting position - heels touch the floor, hands on the bench behind your back. Slowly lower your torso down, linger at the bottom point, then with an explosive force push your body weight up over the bench. The elbows are directed backward. To complicate things, use an extra load by putting the weight on your hips. Bench press with a narrow grip. It’s the exercise to work out the medial head of the triceps. Lie on a bench (keeping your feet firmly on the floor), grab a barbell or dumbbell with a narrow grip, then lift the weight up. During execution, the elbows should be pressed as close to the body as possible. Bent over triceps extension. It’s for pumping the long and lateral heads of the triceps. When pulling the arm back, make sure that the elbow does not change position (that is, do not swing the arm back and forth or left and right). Also, watch out for the arch of the back - to do this, keep the abs slightly tense. Top pulldown with rope. A key exercise for pumping the lateral head of the triceps. The movement should be in the lower plane - that is, do not raise your arms higher than chest level. When doing it, make sure that the elbows do not change position, and the body does not swing. Remember that when building the triceps, you need to correctly feel the amplitude of the exercises - achieving maximum involvement of the muscles without dangerous impact on the shoulder joint. For this, it is better to use an average working weight. Furthermore, watch your shoulders and head - in particular, don't round your shoulders or lean forward. When doing triceps exercises, the chest should be open, the press should be tense. Otherwise, the load is transferred to the shoulder joints.

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.

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.