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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.

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.

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.

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.

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.