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The core is a series of muscles that start under the pectoral and extend to the pelvis. It also includes several groups in the back and other groups throughout the torso. A 'strong back' means a good physique and a healthy body. If you want to learn how to do this, learn to exercise at home or at the gym. Once you have achieved this strength, you can also learn to maintain it. The midsection is the area of the body often referred to as the core and it involves everything in that area including the front, back and sides. It includes: lower back. the traverse abdominis (TVA); erector spinae; obliques; If they are week it could cause lower back and waist pain. However, taking care of them can keep your posture healthy and make you stronger in other exercises like running and walking. Training. One of the best core exercises is a plank. It provides minimal movement but maximal effort, demanding you to support your body on your hands and toes during holding your body in a straight line from your shoulders to your ankles. Also, you can rest on your knees If you need it or make it more difficult by extending your arms so you’re supported by your hands. Bridge. Lie down on the floor. Put your arms straight down on the floor near your hips. Bend your knees. Lift your hips up and down. Superman. Do a little push-up. Lie with your face down and stretch and arms forward and your legs backward. V-Jumps. Sit on a bench or chair, lift your legs, tilt the core slightly forward so that your body forms a 45-degree angle. From this position jump up extending your hands above your head. Pushup 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. Inhaling, lower your chest to the ground slowly. Straighten your arms to lift your core up, exhaling. 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. Reverse Crunches Variation. Bend your legs at the knees and brace your abs to slowly raise your legs so that your knees are directly over your hips. Brace abs and hold the neutral spine position with a slight neutral curve in the lower back. Exhale as you contract the abs Your head should be kept straight and relaxed on the mat. Inhale and slowly return to the starting position.

The most important muscles in the upper back are the lats and trapezius. Lats (Latissimus dorsi). Shaping muscles of the back, giving the figure a tapered appearance. Visually widen the shoulders and make the waist appear narrower. They are located on both sides of the spine, and their shape resembles a wing. Trapezius muscles. These are the muscles that need to be trained if you want to correct the slouch. Responsible for the movement of the scapula. They have a triangular shape; in the upper part, they are attached to the back of the head, in the lower part - to the spine. Be careful, ‘cos back exercises are some of the most traumatic. In the early stages, use light weights to strengthen the ligaments and muscles to protect the spine. After mastering the technique, gradually and very gently increase the weight. The upper and horizontal rows are the exercises closest to the anatomical movement of the joints. Training Wide grip pull-ups. Pulling up is one of the main exercises for back muscle growth, performed with body weight. First, learn how to pull up correctly, and only then move on to training with dumbbells or a barbell. It is important that when performing the exercise, you should feel the work of the back muscles, not the biceps. Grab the horizontal bar with an upper grip, arms slightly wider than shoulder-width. When pulling up, try to pull the body up not with your hands, but with your back. Pause for a second at the top point, smoothly return to the starting position. Upper block thrust. The exercise imitates pulling up, go to it only when you learn to pull up, and you can do it at least 8-10 times per set. Important: pulling the bar towards your chest, not your head - this will reduce the dangerous load on your shoulders, a signal of improper performance - to feel the work of the hands. If you can't feel your back, use less weight. increase the width of the grip every time - this has a positive effect on the 'growth' of the back. Seated pulldown. A basic exercise that includes a large muscle mass, especially the pectorals and lats. One of the best for giving the back a visual width. With a straight bar (see photo), the trapezius muscles are also included in the work. Make sure that the cable is parallel to the floor during the exercise, the torso does not change the slope, and the back is straight. Shrugs. Almost the only exercise for isolated work on the trapezius muscles. There are many variations - with dumbbells, with a barbell, standing, sitting or lying down. The photo shows an option sitting on a bench with dumbbells. When lifting the dumbbells up, you can lower your chin slightly, which will increase the load on the muscles. It is important not to rotate your shoulders or relax them at the bottom of the exercise - this is very dangerous for the joints. One-arm dumbbell row. Place your knee and hand on the bench. Take the dumbbell with your other hand, pull it as close to your chest as possible, then slowly lower it down. Make sure that your back is parallel to the floor during the exercise, do not round it; do not drop your non-working shoulder. Important: As soon as the elbow is at shoulder level, connect the shoulder to the movement - pull it up with the elbow. This will maximize the contraction of your mid-back and upper lats. If you are having trouble getting your elbow higher than your shoulder, use a lighter dumbbell.

Biceps is the most famous muscle in the human muscular system, it is approximately one-third of the mass of the shoulder. It is a part of a group of three in the upper arm that works together with each other to lift the arm toward the shoulder. As one of the most visible and impressive parts of the body, “two-headed muscles” are often the gym’s focus. It is responsible for two main movements of the arm. The first is raising your hand. Those who carry something using their arm are likely to engage them in the process, as some upward force must be applied during the process of carrying and lifting. The second movement, for which they are responsible, is called supination, which rotates the arm from the natural position of the palm down to the palm up. Biceps are built as a result of injury, which is often achieved through lifting weights such as curls or other types of exercises. As the curls or other exercises are done, the muscles in the arm get minor injuries. These injuries must be repaired naturally. The recovery process, as a natural byproduct, usually leads to growth and strength gains, although this process can take several weeks or months before noticeable results are seen. Very few exercises work for it without affecting the other parts of the shoulder. Therefore, there is no reason to worry that others in the upper arm might be neglected by focusing on them. Some may focus only on the arm and almost completely forget about the legs or the core. As one of the most commonly used muscles in the body, the biceps can certainly be damaged. Biceps injuries are not as common as some other types of injuries, there is always a risk, especially among weightlifters. The most common type of injury is damage to the tendon. In this type of injury, It is pulled away from the tendon that attaches it to the arm in a bone also known as the radius. Such injuries occur when they are used suddenly or to a level that they cannot handle. Training. Dumbbell Bicep Curls. Stand straight with the dumbbell in each hand and with your feet shoulder-width apart. Once the dumbbells are at your shoulder level, start slowly lower your arms to the starting position. Repeat for the desired amount of repetitions. Incline Pushup. Place your hands slightly wider than shoulder-width apart on a bench, chair, or couch. And assume a high plank position with your feet together and your body straight from head to heels. Keeping your feet flat and core engaged lower your chest to the bench or chair. Pause. And then push yourself back up to the starting position. Diamond Knee Pushup. With your knees on the ground place your hands on the ground with your fingers and thumbs touching together creating the diamond shape. This action will engage more your tricep muscle. Then complete a push-up and get back to the starting position. Repeat for the desired number of repetitions. Pike Pushup. Assume a shorter push-up position, get on your toes and put your butt up, shifting your weights to the front. Bending your arms slowly lower your head, be sure not to bump your head on the ground.

Since ancient times, developed muscles have been one of the hallmarks of a harmoniously developed, athletic body. There is no such thing as 'abs' in anatomy. This is a conditional abdominal muscle. There are four of them: rectus; internal oblique; external oblique and transversus. The rectus abdominis muscle is the largest in area. It’s a popular fallacy that there is a 'lower' and 'upper' press, but the rectus muscle does not have such a division. The notorious 'six-pack' stands out because of the tendon bridges on the rectus abdominis muscle. The muscle bundles of the external abdominal muscle begin from the lower eight ribs and extend radially downward. The transverse muscle is located deeper than the other abdominal muscles. In this case, the tendon extension in the upper two-thirds passes behind the rectus muscle, and in the lower third - in front. Partly because of this, the lower abs are less workable than the upper ones. The abdominal muscles are referred to as the core muscles, the muscle complex responsible for stabilizing the spine, pelvis, and hips. Each of the abdominal muscles is responsible for its own functions. One of the most common fallacies in abdominal training is that the more reps we do in a set, the stronger and bigger the abs will be. In fact, the muscles of the abs are no different in terms of training from the biceps. To increase the biceps, you will do one hundred reps per set. However, you will reduce the number of sets and reps, but increase the load. By increasing the number of repetitions in the set, you will develop strength endurance, but the muscle will not get thicker from this. It is much more effective to increase the load, do sets with weights and reduce the number of repetitions in the set. Three factors affect the appearance of your abs: posture, body fat percentage, and muscle development. Posture.If a person pumps muscles but slouches, and he has excess fat, then the abs will not be visible. If a person does not pump the abs, but he has a good posture and a small percentage of body fat, then his belly will look flatter. That is why it makes no sense to start with the question of how to properly pump the abs. You need to start by working on your posture. The good news is that your core muscles are also responsible for correct posture. And they are usually used in workouts with an emphasis on the abs. Fat percentage.Measuring body composition on an analyzer scale will show the percentage of body fat, which explains why the abs are invisible. If the fat is more than 15-20%, then it’s hard to see your six-pack. At 15% or less, the abs begin to be seen. 8% is abs athletes have. But do not try to completely get rid of fat for beautiful abs. Fat is necessary for the proper functioning of the endocrine system and other processes in the body. To achieve tangible results, it is important to monitor the factors that affect the percentage of body fat like food, sleep, stress levels, and the amount of daily physical activity. Muscle development.You mustn’t focus only on abs exercises, you need to develop the body complexly and do a variety of activities. Strength training will strengthen your muscles, burn calories and build endurance with interval training. Recovery activities help with posture, flexibility, and muscle balance. The optimal training program can be selected after fitness testing, which takes into account how a person moves, what restrictions he has.

The oblique abdominal muscles are several groups of abdominal muscles on the sides of the core. The external oblique muscle lies on top and the internal oblique muscle - below it. Functional exercises for training them are bending, turning to the sides, and other rotating movements. However, in order to work your obliques properly, you must remember that most exercises for the oblique muscles involve the other abdominal muscles, the inner transverse muscles, in particular. That's why you need to be able to consciously engage certain areas of the abs during the workout. The oblique muscles represent the lateral part of the abdominal area. They act as the main rotators of the body. They are represented by two separate muscles, depending on depth and layer: The outer oblique abdominal muscle forms the superficial layer. It is usually the target of training. It ​anatomically begins from ribs 5-12. The internal muscle originates from the lumbosacral fascia, iliac crest, and inguinal ligament. It is attached to the area of the white line, cartilages of ribs 9-12, and pubic crest. The main task of the oblique abs is to rotate the torso. Although, in addition to the main one, the muscle performs a number of functions: Tilting of the torso. Flexion. Lowering the ribs. The tension of the anterior abdominal chest wall. Bilateral contraction. In general, in order to work your abs properly, it is necessary to follow simple recommendations: Eat lightly 2-2.5 hours before the exercise. If you train with an empty stomach, you will not work out to your full potential, which means that the workout will be ineffective. An overfilled stomach can also leave negative consequences, such as nausea and severe dizziness. Warm up your muscles by doing light exercises. Jump, run on the spot or on a machine, do simple tricks like turns, twists, and turns. Do not overdo it! You don't need to exhaust yourself every day. Try 2-4 times a week - that will be enough for a nice and shapely belly. Each exercise should stretch your muscles. You should feel how they are tensed. If this is not there, then you are doing something wrong. Do not eat immediately after the workout. If you feel very hungry, snack on an apple or drink a glass of water. Do not eat after one hour at the earliest.