VIDEO

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.

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.

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.

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.

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.