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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?

The calf muscles are often neglected in the early training stages when people concentrate on working out the chest, arms, and back. As a result, exercises for building calves are postponed or performed extremely rarely, which leads to a lack of progress. The muscles of the lower legs, as well as the deep muscles of the back, practically do not rest during the day, as they have to bear the weight of the body, help maintain balance, and stabilize the joints when walking. This means that it is focused on a low level of development and the way of working with it should be different.Here are some exercises for calves. Calves 45Among all the exercises this one is aimed at developing the calf muscles, it is also one of the most difficult ones. It's all about changing the angle of the legs, which allows you to use not only the calves but also the soleus. To perform this exercise, you need Gakkenshmidt's Machine. Depending on the design, you will be facing it or not. Set a suitable operating weight. It is calculated as the arithmetic average between the working weights in the two previous exercises. Next, select the weights according to the loads. Then you need to lower the heels, trying to stretch the calf as much as possible. Perform a toe lift. Lock in the position of extreme tension for 1-2 seconds. Calf raises with dumbbellsThis exercise is designed for athletes of any level and is considered the main one for working out the calf muscles. Stand on a wooden block. You can perform a movement in Smith, getting a step platform under your feet, and put the barbell on your shoulders. Fix the body in a straight position. If additional weight is required, dumbbells or weights should be taken. Next, you need to lower your heels below the level of the bar, trying to stretch the ankle as much as possible. Rise on your toes with a powerful impulse movement. Stay in this position for 1-2 seconds and tighten the calves. Slowly lower and get back to the starting position. Seated calf raisesThis exercise is great for lazy training and will be a perfect option for beginners. Sit on the machine seat. Place the toes of the feet on the support step. Lower your heels to the floor as much as possible. Lower the lever with soft stops on your knees and lock. Leg pressLie on a leg press machine. This uncommonly effective device for working out the legs can be used for training the calf muscles. Look for the platform where the legs would be straight. Fix the speed. You only need to do two actions. Remove the platform from the stops and squeeze it out with your toes. Return the socks to their original position. It is important to know that the effect of posture on the development of the lower leg and calf muscles is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also interfere with bringing the shape of the lower leg. To improve your calves without exercising machines, you can simply choose the right shoes and adjust your gait. Wrapping Up Developed calves not only help you perform certain exercises better but also make your legs look simply gorgeous. Therefore, take another look at these exercises and make sure to at least give them a try while working out next time.

A lot of people want to know how to build shoulders at home without dumbbells and other sports equipment at hand. Everything is very simple. Building the muscles of the shoulders, and especially the deltas are easily done with pull-ups and push-ups, which will help to get the shape of your dream. Workouts for Building Shoulders Push-upsFor the most part, this exercise will work with the pectoral muscles, but the shoulders will also be involved. A narrow position of the hands will involve the triceps and the middle delta in the work, and if you put your arms wider, then in addition to the middle part, you can also use the front delt muscles. In order to maximize the use of the muscles of the shoulders in the exercise, try to do push-ups a little higher, so that only the deltas work. One-hand push-upsThis exercise is good for toning the shoulder girdle. It is important to take into account one point: the wider the legs are, the easier it is to perform the exercise, but the less the pressure on the muscles. So choose the best position for yourself. Dumbbell ShrugsThis exercise is perfect for the shoulders muscles as well as the trapezius muscle. And your posture after doing this exercise regularly will be improved! Stand up keeping your body straight. Hands with dumbbells are lowered. Lift dumbbells, not with your hands, try to include only the shoulders muscles during it, lifting your shoulders as high as possible. Sideways dumbbellsAlthough the exercise is basic, it is more suitable for athletes with a more advanced level. Doing dumbbells or swinging them is supposed to improve the work of the shoulders. So first of all, you need to stand up slightly leaning forward. In the initial position, the dumbbells are at the bottom. Let’s take a breath and spread them apart, trying to raise them as much as possible. When you get them at shoulder level, pause and gently lower your arms. Barbell pressIt’s the most effective exercise for building up your shoulders. It is also called a standing barbell press. It is easy to do, firstly you need to put your feet shoulder-width apart, take the barbell with a straight grip and raise it to the chest. After that, you need to exhale and raise the barbell up. After that, you need to stay in this position for a second and slowly lower the barbell to the starting position, while inhaling deeply. Wrapping Up In order to quickly build perfect shoulders, you need a nice set of exercises, with which you will achieve maximum results. You can't just exhaust them with working hours in a gym. Follow the advice we gave you and you will get great results as soon as possible.

Every athlete gets injured sooner or later, especially runners, and most injuries are in the ankle joint, inner and outer parts of the foot, etc. What can be the reason? Too much training, weights, and the distance you actually run. It can be too difficult for feet because all our lives we walk in footwear, most people live a “lazy lifestyle”, which is why ankles and feet do not properly develop. So if one day you just start to run many kilometers the muscles of the foot will be overloaded - this leads to various injuries and inflammations. Exercises for Strengthening Feet Obviously, in order to be able to do any exercises safely and without any consequences for your health, you have to train your feet. So let us take a brief look at some of the exercises for these muscles. Warm-upsSit down, concentrating on your toes. Raise your thumb up. At the same time, press the remaining 4 fingers to the floor. Hold this position for 5 seconds. Now press your thumb and lift the other 4 fingers up. Hold for 5 seconds. Repeat 10 times for each leg. A knotTake a rope of medium thickness, about a meter long. Place the rope on the floor and sit on a chair in front of the rope. Pinch both ends of the rope with your toes. Try tying a knot. Do the exercise for 5 minutes. Attention: this is quite a difficult exercise. Feet writingPut a piece of paper on the floor. Sit in a chair and place one foot on a piece of paper. Grasp the handle with your thumb and forefinger. Try to write any word, for example, 'Mom'. Do the exercise for at least 3-5 minutes. Attention: this exercise is quite difficult! Do this exercise for 3-4 minutes. RollingSit in a chair. Keep your back straight. Place a tennis ball under your foot. Roll the ball back and forth. Don't forget your back. Do not relax and keep it even. Do this exercise for 2-3 minutes. Repeat with the opposite leg. TowelSit in a chair and place a towel under your leg. Grab the towel with your toes. The heels should be flat on the floor. Bend and unbend your fingers as you slowly pull the towel towards you. Change legs and repeat the exercise. Do 2 sets of 10 reps. You can do more If you want. Toes upYou can do this exercise anywhere, even in the office while you work at your desk. Sit with your feet flat on the floor. Raise your toes so that your foot arches. Slowly lower your toes while maintaining arch, so you can feel the tension in the arch of your foot. Hold this position for 5 seconds and then relax your feet. Do 5 reps for each leg. Wrapping Up Strong feet will enable you to safely do plenty of exercises, so do not underestimate feet workouts and do them at least a couple of times a week.