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In bodybuilding and fitness, the deltoid muscles play a special part. Despite the fact that the muscle area belongs to small groups, it is second only to the biceps in terms of training frequency. The reason lies not only in the importance of the deltoid muscles in the anatomy but also in improving the aesthetics of the figure. Understanding the functions and features of the deltoid bands allows you to maximize the effectiveness of the training process and significantly reduce the injury risk. The deltoid muscles consist of three heads (bundles): The anterior head (anterior bundle) attaches to the humerus and is responsible for lifting the arm forward. The middle head (lateral bundle) is attached to the acromion of the scapula and allows the arm to be lifted sideways. The posterior head (posterior bundle) is attached to the scapula and allows the arm to be moved backward. The deltoid muscle covers the shoulder joint. The muscle is thick, triangular in shape, with the base up and the apex down. It consists of large muscle bundles, which fan-like converge at the apex. It starts from the clavicle and scapula and attaches to the deltoid tuberosity of the humerus. In training the deltoid muscles, it is very important to pump all three bundles equally. This will protect the shoulder joint from injuries. The deltoid muscle bundles have different functions, so you cannot work them all with just one exercise: you must include at least three movements in your workout. You must correctly select exercises for pumping the front, middle and rear bundles. Choose one exercise from each category and add them to your workouts. Shoulders should be trained no more than twice a week (once is enough for beginners), this will allow the muscles to fully recover for the next workout. Here is some basic exercises for deltoids: The army bench press or barbell/dumbbell press in standing or sitting position (middle, front). Bench press from behind the head while seated (middle, front). Chin-up or 'broach' barbell pull (middle, front). Lee Heini pulls (back, middle). Arnold press (front, middle).

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.

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.

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.

The anatomy of the human foot is complex. This is a part of the leg with many muscular compartments that perform functions such as balancing, maintaining stability, softening the impact of steps, creating solid support. Its structure allows us to see how evolution has adapted our body to an efficient way of movement - upright walking. Anatomically, it is similar to the hand. The anatomical structure of the foot is quite complex, due to the need for a small support area to support the weight of the human body. There are two parts distinguished in the foot: a plantar surface (which is in direct contact with the ground) and an opposite - dorsiflexion. All parts of this very complex mechanism work together to provide us with balance when we walk and exercise. The lower part of the limb is built from bones of different sizes connected into a single structure. It allows the weight of the body to be supported when moving and is capable of bearing enormous loads. The bones of the fingers include fourteen phalanges and their connecting articulations. Each finger is formed of three phalanges, except for the thumb, which contains two. They are connected with the parts of the skeleton forming the metatarsus through the articular cartilage. The function of the toes is to distribute the weight of the body equally and to improve balance. The foot includes sesamoid bones. These are small formations of rounded shape, their number is individual. And there are people who do not have these bones. Their option is to increase the curvature of the transverse arch. The muscles on the dorsal side are responsible for extending the toes and foot. The plantar side muscles are responsible for their flexion. They play an important role in the formation of the correct arch and take on a huge load when moving and jumping. Everyone needs to take care of their feet, not just people who like to run. Problems can arise from a sedentary lifestyle, excessive weight, or constant work 'on your feet'. The most common problem is flat feet. It can be not only congenital but also acquired at any age. Because of changes in the arch of the foot loses cushioning, while walking, shock load is transferred to other joints, causing problems in the knees and lower back. You can avoid ankle pathologies and injuries if you do special exercises. We have collected the best, in our opinion, sets of exercises to strengthen the foot, its muscles, ligaments, and joints. You do not have to do everything just choose exercises that you like, make your own complexes. Training your feet even 1-2 times a week will help prevent injuries, become more athletic and run faster.