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Of course, everyone who is familiar with running knows the importance of strengthening the ligaments of the foot and ankles. Another thing is that sometimes it is hard to spend 5-10 minutes on training for ankle exercises: we dress, tie our laces - and run out into the street. That’s sad. After all, the good condition of the elastic ligaments reduces the risk of pain in the feet. And strong ankle muscles improve the power of the lower back and even the shoulders while running and just walking. Best Exercises for Strengthening Your Ankles Of course, there are plenty of good exercises that will help you work out your ankles, so without any further ado, let us have a look at those. Stretching towardsSit on the floor and straighten your legs in front of you. It is important to ensure that your thumb, little toe, and heel remain in the same direction as you pull the foot over. Only under this condition the muscles will be strengthened and stretched in a balanced way, which will prevent collapse on the outer or inner part of the foot while walking and running. When pulling the foot away from you, try to stretch your toes, as if you are making them longer and do not twist them under the foot. Repeat 15 times. RollingFrom a seated position with your feet in front of you, pull your feet as close to you as possible. Put your knees sideways, keeping your feet together. Keeping this position of the legs and resting with your hands on the floor, lean your body forward and raise your pelvis above the floor, trying to stay in position for a while. If you feel the potential in yourself, you can roll left and right, touching your feet with your palms. Ups and downs exerciseTraditionally, they are offered to be done on stairs, but slow doing on a flat surface will give an excellent result. Rise on your toes as high as possible, keep your heels in weight, and then bend your knees, pushing your heels forward. Place your heels on the floor, and only then straighten your legs. It is very important to make sure that your knees and ankles do not roll or fall. Dumbbell squatsSquats are good for developing your ankles and combined with dumbbells or a barbell (if you're already trained enough), this exercise becomes even more effective. Start with those dumbbells that you can lift 15 times without having to put them on the floor. For beginners, a weight of 2-3 kg is suitable. Bodybuilders need to lift more weight to build leg muscles. Perform squats as follows: stand straight, feet shoulder-width apart, arms with dumbbells at your sides and if you are doing an exercise with a barbell, hold it on your chest or behind your head. Sit down, bending your knees and lowering your buttocks to the floor. Keep your back straight and squat until your thighs are parallel to the floor. The knees should always remain directly over the feet; do not push your knees further than your toes. Push yourself back to the starting position. Do 2 sets of 10-15 squats. LungesKeep your torso straight and your shoulders back. Step forward and lower yourself until both your knees are at the 90-degree angle. Make sure that your knees do not protrude over your toes. Do two sets of 10 repetitions for each leg. Final Word Strengthening ankles is extremely important for both professional athletes and sports enthusiasts, so no matter if sport is your life or you work out just to keep in shape, you still need to work on your ankles.

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.

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 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?

Everyone wants to have beautiful hips. Unfortunately, it's not that easy to keep it in a nice shape. We have some exercises that will definitely help you work your hips out. Best Workouts for Hips Beautiful hips require some effort, so let’s take a look at some exercises for hips. CrossingsThis deep inner thigh stretch will improve your hips and give you a boost of energy. Spread your legs wide with your feet facing outward. Bend your knees and lower yourself into a squat. Put your hands on your hips just above the knees, deepening the squat and stretching even more. Jump up and place your right foot in front of your left one, while landing, you should straighten and cross your legs. Return to the starting position and repeat the exercise with the other leg. Repeat the exercise, alternating legs, as many times as you can, for at least 40 seconds. Knee squatsSquats with knees together are much better than regular squats for strengthening the inner thighs, quads, and hamstring. And in order not to waste your time, you can work on your hands at the same time. Stand up straight with your feet together. Take dumbbells, bend your elbows and touch the shoulders with the dumbbells. Do a squat with your knees bent and your hips back as if you were about to sit in a chair. Keep your legs together during the entire exercise. The weight should be on your heels. Now stretch your arms up. Return to the starting position without putting your weight on your toes. Do 10 reps. Elbow plank with raising legsAdd leg raises to your regular elbow plank to improve the hips. Lie on your side, bend your right arm at the elbow and lean on it. Extend your legs so that your body becomes one straight line. Try to rest only on the outer edge of your right foot. Place your left hand on your thigh. Feel your spine stretch and your abs tighten, then lift your left leg just above your hip. Slowly lower it back down. Do not bend at the waist or lean on your shoulder, keep your weight on your elbow. Do about 15 reps for both sides. Swings with bent legsThis is one of the most popular exercises for strengthening the buttocks and hips. It is suitable for everyone, does not require additional equipment, and does not involve the spine. With the help of swings, the back, front, outer and inner thighs are worked out - combo. Start in plank, palms - under the shoulders, knees - under the pelvis, keep the position of the back. On the exhale, we swing our leg, pushing the heel up; we perform 20 repetitions on each leg and four sets total. Side lungesIf you are doing this exercise for the first time, you will not need dumbbells - first master the movements of the legs. Take a dumbbell in your right hand, lunge to the left, lowering your right hand to your right leg. Lower your hips as low as possible, resting on your heels. The toes are facing forward, the angle of the bent leg is 90 degrees. Pushing off with your left foot, go into a courtesy pose: the left leg goes back, and the right one goes forward. Raise your arm with the weight up. Both legs face forward. Keep your hips and legs taut. Repeat without returning to the starting position, but immediately moving from a squat to a side lunge. Do three sets of 10 reps, then switch sides. Final Word Beautiful hips are a reality if you know what to do, so why don’t you give these exercises a try and see everything yourself?