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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.

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.

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).

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.

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.