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One of the most important running muscles is the quadriceps - the large muscle at the front of the thigh. It has been scientifically proven that regular strength training improves workout performance and reduces the risk of injury, as well as strengthens your back, and leg muscles, making your running more productive. The quads, also known as the quadriceps muscle, is a group of muscles located at the front of the leg above the knee. It is one of the largest and strongest muscles in your body that consists of four heads: fastus medialis (medial wide), vastus intermedius (intermediate wide), vastus lateralis (lateral), and rectus femoris (straight thigh muscle). Almost every action performed by the legs involves two or more heads of the quadriceps. The quadriceps muscle plays an important role at the beginning of the movement (quick start) and during ascent and descent in elevated positions - which is why you may experience painful sensations in this area of the leg after an intense uphill workout. According to researchers at the University of Delaware, strong quadriceps act as cushioning and can protect the knees and the entire musculature of the hip from common running injuries. Often many runners are injured because they have weak and underdeveloped quadriceps, so it is especially important to strengthen them. By training and strengthening the quads, you can get the following benefits when running: Increased speed. Strong quadriceps help you tackle steep hills and climbs more easily and make pushing off the ground more powerful, resulting in increased speed. Reduced injuries. According to research, poorly developed quadriceps are often associated with many running injuries. For example, a common injury such as the 'runner`s knee' results from weakness in these muscles, which are unable to stabilize the knee joint during the movement. Increased endurance. Strengthening the quadriceps muscle will make your running more effortless and efficient, which contributes to increased running volume and endurance. Training The quadriceps occupy 70% of the muscle mass of the leg, so it is their development that is fundamental in leg training. The main exercise for developing the quadriceps is the squat. But, for beginners, at the first stages of training, it is better to start with leg curls sitting in an exercise machine, leg press, and hyperextensions to strengthen the lower back, to avoid injuries, in order to prepare the base for the heavy squats. It is a good idea to include squats in your training plan after about six months of training.

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.

Your lower back includes the 5 vertebral bones that are placed on top of each other with intervertebral discs. The bones are connected there using unique joints. The lumbar spine is matched with the thoracic region above and the thighs below. Individual anatomical structures include : Vertebrae. It protects important nerve tissues such as the spinal cord and cauda equina. Disks. The discs usually provide cushioning and cushioning to protect the vertebrae during spinal movements. Facet joints give a little stability and allow the spine to move in various directions. The facets of the upper lumbar vertebrae are almost the same as the facet joints of the chest and, as it was already written, the main aim is controlling the movement of the spine. The facets of the lumbar are more flexible and facilitate side-to-side movement. The large muscles and complex network of ligaments support serve to stabilize it and enhance your twisting and bending movements. The lumbar supports most of the body. A lot of people feel this kind of pain at some point sometimes. Sedentary muscle atrophy is common, especially if you work in an office and lead a relatively sedentary lifestyle. If you want to make your lower back stronger, start with a regular training program that consists of strength training, stretching, and aerobics or cardiovascular exercise. Training Child's pose. Get on all fours and stretch your arms out in front of you. Gently lower your buttocks to your heels. Lower your head to the floor and push your palms forward until your arms are fully extended. Stay in this position for 30 seconds. Lunges. Lunge with your right foot forward, rest on your hands. Please note that the right hand should be to the left of the leg. Step your right foot about the width of your right hand. Next, without moving your arms, swing your hips forward to stretch the front of the thighs, and hold in this position for 30 seconds. Do the same with the other leg. Seated crunches. Sit with your legs straight, then bend your knees and bring your left leg over your right, placing it on the outside of your right thigh. Pull your right foot closer to your right buttock. Next, bend your right arm at the elbow and put it behind your left knee, as if keeping yourself twisted. Hold this position for 30 seconds. and repeat the same for the other leg. Happy child. Lie on the floor, as you exhale, pull your knees to your stomach. As you inhale, grab the outer sides of your feet with your hands. Slightly spread the knees to the sides slightly wider than the body, pull the knees to the armpits. Make sure your shins are perpendicular to the floor. Hold this pose for 30 seconds. Twisting. Lie on the floor and bend your knees, take your legs to the side, for example to the right. In this case, the left leg should lie on the floor, and the right ankle should be above the left knee. Place your hands next to your head, with your right knee strive downward (to the floor). Stay in this position for 30 seconds. alternately for each side.

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.

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.