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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 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.

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.

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 trapezius muscle is a crucial straight broad muscle that is located in a superficial position, in the back part of the neck and the upper back. The trapezius muscle has the shape of a triangle, the base facing the spinal column, and the top - to the acromion of the scapula. These kinds of muscles on both sides of the back together are trapezoidal. There are three parts of it: Upper part: Once the spine is fixed and raises the scapula. With a fixed shoulder blade, it straightens the head and neck. Middle part: When the spine is fixed and the head brings the scapula to the spine. With the contraction of all parts of the muscles, the adduction of the shoulder blades also occurs. Low part: It downs the shoulder girdle when the spine and head are fixed. The upper trapezius muscles are trained by raising and lowering the shoulders with weights in the hands (performing shrugs). The lower part is trained by bringing the shoulder blades of the back under load. Training. Band Seated Row. Sitting on the floor with your legs extended loop an elastic band around your soles and hold one end in your right hand. Squeezing your shoulder blades and making a twist to the right with your torso, pull the band toward your waist. Then repeat the action to the other side. Planche. It is an advanced gymnastic exercise. You should have a high level of fitness preparation and strong hands. It is the skill in which your body should be parallel to the ground supported by hands and arms with your legs raised. S-Leg Pushup. 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 and core. Inhaling, bend your elbows and lower your chest to the mat slowly. Straighten your arms to lift your core up, exhaling, at the same time lifting one leg off the ground. P-up 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 and core. Inhaling, bend your elbows and lower your chest to the bench slowly. Straighten your arms to lift your core up, exhaling.