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Push-ups, strength exercises, gymnastic elements on rings and a horizontal bar, handstand - all these exercises require strong and flexible wrists. Let’s discuss how to develop your wrist strength and do exercises without pain and discomfort. The wrist is a movable connection of the bones of the forearm and hand of a person. It is formed by the extended and concave carpal articular surface of the radius and a medially located triangular cartilaginous disc, representing a concave articular surface articulating with the convex proximal (located closer to the body) articular surface of the bones of the first row of the wrist: scaphoid, lunate and trihedral. The proximal row is connected with the exchange cyst behind the additional exchange wrist joint. The skin row is set in an arch, bent proximally and distally bent. On the long sides of the wrists of the vignutia set up the carpal canal, we will fix the flexor retinaculum. The proximal row is connected with the surfaces of the exchange brush and the distal row. In the proximal row, the dermal cyst can be surrounded by an undisclosed ruffle: for example, it is more like the fate of the unprotected midget steel, which can be easily joined from the trapezoidal and trapezoidal style. The cysts of the distal row, on the other hand, are more rigidly fastened, so that the whole row collapses at once with the pastoral cysts. Some sports require strong wrists. Wrist strength should be developed in parallel with flexibility. This will help you do exercises that require not only good grip but also joint mobility. Exercises for the wrists are also useful for people who are far from sports. Warming up and stretching the wrists can help avoid tunnel syndrome - the compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be excellent pain prevention. The number of eight wrist cysts can be divided into two transverse rows (proximal and distal), or into three later colonies. Training Bear Crawl Lunge. Move forward by moving the right hand and the left leg with a crawling movement. Just after placing weight on the right hand and left leg, turn the sides and move the left hand and right leg forward. Keep the body pretty low and continue with crawling movements. Imagine that you are crawling beneath a low net. Half Handstand Variation. Begin with the downward-facing dog position. Walk your feet in closer to your hands. Keep your left foot on the ground, lifting onto the ball, and begin bending the knee. Lift the right leg and straighten it behind you. After taking a few hops, jump off the bent leg and lift the straight leg toward vertical. Keep flexing your lifted foot for engagement. Now, try to bring both heels to the wall. Keep breathing deeply while your head is down between your upper arms. Remember to engage your legs and reach up through your heels. Walk your legs down the wall. Then get back to the starting position with your feet on the ground. Make a deep squat and jump out. 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.

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 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.

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.

This time we suggest paying special attention to the chest muscles. It is this zone that many athletes want to pump, but it is not so easy to do and one classic chest press is not enough. Chest muscles are one of the most complex and largest muscle groups. Therefore, competent training must be a combination of basic and isolation exercises. Only in this way, it will be possible to load the muscles at different angles. Exercises with barbells are suitable for increasing muscle mass, and with dumbbells, on blocks and training machines - for improving the form and detailed elaboration. These exercises also activate the stabilizing muscles. Imagine that the chest muscle is a rubber band that connects the shoulder, collarbone, and sternum. If you lift your arm to the side and then pull the elastic band, it will move your shoulder forward. You do this movement all the time in your normal life like when you close a door, push something away with force, or elbow your jaw. Most pectoral muscle exercises repeat this movement. The only difference is that they also use a barbell, dumbbells, or crossover slings to create extra resistance. The chest muscle has two heads: an upper head (clavicle) and a lower head. Their functions are slightly different, and this is important. In order to have a symmetrical chest, you need to pump both heads. The fibers of the clavicular head are directed upward, so you need to move the shoulder forward from the bottom to the top for additional exercise. Many people believe that the more they pump their chest, the faster their muscle mass will increase. In fact, this has a negative effect on muscle growth. The muscle gets bigger during rest when the tissues are recovering from an active workout. There are a few tips on how to properly pump your pecs and not overtrain: Exercise no more than 2 times in 7 days. In between do physical exercises on other parts of the body; Do not exercise for more than 45 minutes, as this may cause muscle size and strong growth to regress. Exercises that help you to pump the chest muscles include: push-ups. bench presses. triceps push-ups. To pump your muscles evenly, alternate your exercises. The bench press is great, but you don't have to do it in every workout, because there are other good options. Choose the weight so that the last reps in an attempt are difficult. If you find it easy and your muscles don't tire, they won't grow. Avoid flying in the clouds during the workout: concentrate on the muscle work. It really helps you to pump it better. Perform 3-5 sets of 8-12 reps. Do not use weights that are too heavy. Especially at the beginning if you do not have a good command of technique.