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Many athletes as well as sports enthusiasts focus on the workouts for the middle and lower back and ignore upper back exercises, which can lead to a number of negative consequences such as a slower rate of progression or even curvature of posture and muscle imbalance. Correctly selected load and good upper back exercises will help you effectively work out the desired area and, as a result, have a gorgeous body. So let’s talk about building upper back muscles. Anatomy and Function of the Muscles of the Upper Back Anatomically, the muscles of the upper back are represented by the two large areas, which are the trapezius and latissimus muscles. In addition to that, the back bundles of deltas are often referred to as the upper back, as they are involved in most exercises. But from the anatomical point of view, it is incorrect. The trapezius muscles are responsible for the movement of the shoulder blades. They are attached to the back of the head at the top and to the spine at the bottom. These muscles are extremely important for posture and keeping the back straight. The latissimus muscles occupy almost the entire back area and are located on both sides of the spine. Latissimus muscles resemble wings in shape. It is important to understand that the upper back refers only to the part of the lats, which is located under the trapezium. The main function of these muscles is to bring the shoulder to the body and pull the arm back. Peculiarities of Training Even if your upper back is slightly undeveloped, you should not try to build this area by increasing the volume of loads. Such training will rather lead to hypertonicity of the trapezium and problems with the cervical spine than to beneficial muscle strengthening. Try to use no more than 2-3 upper body exercises per workout or put the same load on each part of the back, this will help “tighten” the lagging top without muscle imbalance. It is also recommended to alternate power and repetition modes (in micro-cycles or cycles). This will help to create the most versatile load, as well as balance the ratio of fast and slow muscle fibers, which is genetically set for each person. Finally, while training in the gym, make sure your exercises are diverse as well as focus on different parts of the upper back. If you prefer to exercise at home, do various exercises with dumbbells. You might also want to try rubber band workouts. Workouts for Upper Back Last, but not least, let’s have a quick look at some useful exercises for the upper back: Reverse Fly Barbell High Rows T-Pulls Upright Row Y-Pulls Seated Row Renegade Row Final Thoughts Upper back muscles are very important for the right posture and general back health, which is why you should include some exercises for this muscle group in your workout routine. Find out lots of beneficial upper back exercises in our video tutorials.

While working out most people pay lots of attention to their legs, arms, and abs and quite often they forget about the muscles of their spine, in particular, the lower back. Today, we are going to talk about the health of your lower back as well as how to strengthen these muscles. Anatomy of Lower Back Muscles The deep muscles of the back are some of the smallest but strongest muscles that support the spine. Most people mistakenly believe that small is insignificant, but when it comes to these muscles, this is completely wrong. The deep muscles of the back represent a set of muscles that attach to the spine. These muscles are composed of many thick, sinewy bundles that fill the grooves on either side of the spinous processes of the vertebrae and extend from the sacrum to the second cervical vertebra. These muscles spread over 2-4 vertebrae and stabilize the joints at all segmental levels, which allows each vertebra to work more efficiently and reduces the risk of degeneration of the articular structures. The origin of the deep muscles of the back is the posterior surface of the sacrum, the posterior iliac spines, the mastoid processes of the lumbar vertebrae, and the transverse processes of the thoracic vertebrae. These muscles are attached to the spinous processes of the vertebrae 2-4 segments above the beginning of the muscle. Exercises for the Lower Back Muscles In order to keep your lower back strong and healthy, you need to do some simple exercises for this muscle group. So let us take a brief look at those. Harvesting Apples Starting in the mountain pose. Raise your hands up and begin to stretch your left hand even higher as if you are trying to reach an apple from a branch above your head. Bend your right knee, pull up your right thigh. Inhale and try to feel the tension in the left square muscle of the lower back. Exhale and relax. Repeat this on the other side. Do 10 repetitions on each side. Side Stretching Sit on the floor, resting on your knees, with your hands resting on the floor just below your shoulders. Bring your knees and inner thighs together. Move your hips to the left until you feel comfortable, the left hip is on the bottom, the right is on the top. In this position, look over your right shoulder. Inhale and stretch out along the left lower back and thigh. Exhale, return to the starting position and do the same on the right side. Alternate sides, each time going through the starting position. After doing a few repetitions on each side, you can do the child's pose and rest a little. Belly Roll Place a pillow or bolster against your left thigh, then swing your torso towards the pillow. Continuing to stretch in the spine, place your hands on the sides of the pillow and bend over until you touch the pillow with your ribs and chest. Turn your head to the side that is most comfortable for you. Bend your hips and knees until you find a position with a pleasant, light pull on your right side, allowing your right hip to stretch in the opposite direction from your lower ribs. Relax in this position for a few minutes. Then take a few deep breaths and change sides. Final Word Developed lower back muscles will help you maintain your back health, which is why you definitely want to work on these muscles. So why don’t you do some of the exercises we mentioned in this article right now?

Chest muscles are among the hardest ones to train yet strengthening these muscles is totally possible. In this article, we are going to talk about chest muscles and how to train them. How to Develop Chest Muscles Developed chest muscles are a vivid indicator of hard work on the body. This muscle group is one of the largest and most complex in the human body. Complete training demands to combine basic and isolating exercises. This is the only way to build the muscles in perfect shape. Barbell exercises are more suitable for increasing muscle mass, and with dumbbells and equipment - for improving the shape and detailed work. It is a bad idea to use really heavyweights in the beginning. It’s much better to learn how to feel the work of the necessary muscles during working out your chest, your arms and shoulders. For example, classic push-ups from the floor will help you feel your chest muscles and understand how they work. For a proper workout, you need to use a variety of dumbbell chest exercises to work the muscles at different angles. Workouts for Chest Dumbbell bench pressPlace the dumbbells near your hands. Start by taking the correct position. The back of the head, back and pelvis are pressed to the bench. The heels are pressed into the floor, the legs are separated by 60 degrees. Memorize the position, sit down, grab the dumbbells, and put them on your knees. Lie down while getting the dumbbells to your chest. Extend your arms, leaving a slight angle at the elbow joint, keeping the dumbbells in parallel. Start the chest exercise with a smooth lowering of the weight, moving your elbows to the up and down. When you feel a stretch in your pectoral muscles, return your arms to their original position. HammerStart it with the right position. Sit on the edge of a bench with the dumbbells on your knees. Lie down tightly pressing the back of your head, back, and lower back to the bench. At the same time, shift your weight from your hips to your chest. Raise your arms in front of you, keeping a 90-degree angle. The palms are turned towards each other, the elbows are slightly bent. Bend your arms as you inhale, bringing the dumbbells to your chest. During the exhalation, unbend focusing on the tension of the pectoral muscles. Repeat it. The Hammer adds extra tension to the triceps, so it's important to focus on your chest muscles. The exercise must be done slowly, and it requires concentrated work. It is great for beginners and athletes recovering from chest, shoulder, or elbow injuries. Dumbbell PulloverLying on a bench, the back of the head, shoulders and buttocks are kept to the surface, the feet stand firmly on the floor, the hands hold the dumbbells on the chest line with one hand on the other. Fix it and raise the dumbbell over your head, doing a slight bend of the elbow. Exhaling, gently lower the dumbbell behind your head, focusing on stretching the pectoral muscles. Only the shoulders work in the process. Having reached the maximum tension in the lower amplitude, return your arms back along the same trajectory. This exercise with dumbbells on the chest is optional, therefore it is more logical to use it in the mix with basic exercises. It helps to stretch the chest muscles, as well as increase the shape of the chest. Make sure that the head is supported in this position. Otherwise, the risk of straining the cervical muscles or pinching the nerve becomes critical. Work the dumbbell smoothly, avoiding sudden jerks and extreme weights.Also don’t forget that some pre-workout warm-ups are great for increasing your stamina and recovery, but don't rely on them all the time. Getting the right amount of sleep and proper nutrition are two of the most important factors in increasing your gym performance. Final Thoughts Exercises for your chest will help you improve your relief as well as general health, so make sure to train these muscles at least a little bit while working out.

The hamstrings are often underestimated. Usually, training focuses on the quads and calves, but the hamstrings seem to be less important. However, it should be remembered that neglecting any muscle has aesthetic and health consequences that you can avoid by working with it well. The reason you shouldn't forget about these muscles isn't just because of the symmetry and the look of your body. A weak hamstring is one of the most common causes of injuries most professional athletes have. Best Workouts for Hamstrings The best way to strengthen your hamstrings is, of course, exercising. So let’s talk about these workouts. Barbell 90The main benefit of this exercise is that you don't need lots of equipment, just a barbell. Start in a standing position with a barbell on your shoulders, keeping your back straight at all times. Bend your knees slightly, stretch your glutes, and bend forward 90 degrees. Then inhale and return back to the starting position. In addition to the hamstrings, this exercise will also strengthen your glutes and back. HyperextensionHyperextension is a great exercise for the hamstrings, as well as the muscles in the lower back and glutes. Sit comfortably on the hyperextension machine with your heels firmly resting on the platform at the bottom of the machine. Cross your arms over your chest or behind your head. Smoothly lower yourself down until you feel a stretch in the muscles of the lower back and hamstring while inhaling. Without delay at the bottom point, straighten to the level of the starting position, exhaling. Then return to the starting position. Throughout the exercise, keep your head in line with the body, keep your back straight. Tights upThis exercise can be performed on two horizontal bars on the playground, or simply put your feet on a chair or bench. We will describe the home workout option. Sit on the floor with your feet on the chair. Raise the body on your hands so that the tights are up in the air. Bend your knees and lift your tights up so that your body is parallel to the floor. Do 7-8 reps. One foot and dumbbellsThis exercise works well but requires a nice sense of balance. Take dumbbells in your hands, take one leg back and do not lower it to the floor until the end of the exercise. After that get to the previous position. Repeat this exercise a few times until you are tired. Final Word Hamstrings might seem insignificant but it doesn’t mean that you can skip working on these muscles. In fact, strong hamstrings will protect you from many injuries. So do not hesitate and start working on these muscles right now.

The Kardashians set many beauty trends and one of those trends is gorgeous buttocks. So in this article, we will discuss how to build gluteus muscles and consequently look as hot as Kim, Kourtney, Khloé. Let’s start with the anatomy. The gluteus consists of three main parts: Gluteus maximus muscle, which is the largest muscle of the body. It helps to maintain balance while walking and running, allows the leg to move outward, and it is also responsible for the tightened (or not so) shape of the buttocks. The gluteus medius is partially overlapped by the gluteus maximus. It is located in the upper pelvis. It participates in the abduction of the leg to the side, lateral bending, and stabilization of the body during movement. Finally, the gluteus minimus is located under the medius muscle. Together they are responsible for abducting the leg and stabilizing the body, as well as for forming the hip line. Workouts for Gluteus It's not that easy to build gluteus muscles, especially if you are limited in time. But if you work out at least three times a week and never give up, you will quickly reach your goal. In order to help you achieve your goal, we prepared the best exercises for developing muscles of the gluteal region. So here they come: Barbell/dumbbell LungesThis exercise is ideal for those who are interested in pumping up the top of the buttocks and at the same time the back of the thigh. Begin the movement by bringing each leg one at a time forward. The thigh should be parallel to the floor and the knee should be at the right angle. Barbell SquatThis is one of the basic exercises that help effectively build this muscle. From the starting position - legs apart, lower the pelvis just below the knees. Do not bend your lower back and make sure your knees do not surpass your feet. The wider your legs are apart, the greater the load on the buttocks. Romanian deadliftsStand upright with your back slightly arched at the lower back. Holding the dumbbells in your hands, bend over, pulling your pelvis back. Once you reach the spot just below your knees, return to the starting position. Dumbbell Split SquatsThe exercise is performed with a straight back, with one leg taking a step forward and throwing the other one on a stand from behind. Squat and do the exercise for both legs. Back LungesStart in a standing position, take a wide step back and lower into a lunge. Return to the starting position and repeat the exercise for the other leg. Do 20-30 repetitions for each leg, making sure that your knees are bent at right angles and do not protrude beyond your toes. It is important to take steps exactly backward while maintaining rhythm and balance. Wrapping Up Gorgeous buttocks are everyone’s dream come true and, luckily, it’s not that difficult to develop these muscles if you know the right workouts. So why don’t you use our guides and start moving toward your goal now?