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Before choosing the best exercises for the deltoid muscles, you should learn their structure. These muscles consist of three parts, and in order to achieve good results, you need to pay attention to each of them to ensure their harmonious development. And in this case, there is a whole set of exercises aimed at parallel and sequential working out of all ligaments of deltoid muscles. Best Exercises for Deltoid Muscles In order to have strong deltoids, you have to regularly train them, which is why we suggest you take a look at these exercises for deltoid muscles. Sideways dumbbellsIf you are interested in building the back delta of the shoulder, then this workout is what you need. This exercise extensively involves not only the deltoid but also the trapezius muscles. Take the dumbbells with a neutral grip and lean forward slightly, keeping your back straight, and the dumbbells should now be raised to the ear level. To do this, you need to bend your elbows and take the starting position by slowly lowering your arms. Front liftThrough this exercise, you can achieve excellent upper muscles and the muscles of the trapezium. Take the dumbbells while being in a sitting position. Lower your hands. Now you should lift the dumbbell to the point parallel with the floor. At the same time, the arm remains straight. When you reach shoulder level, stop. Lower the dumbbell in the same way. Do the same with the other hand. Lifting sidewaysExperts recommend carrying out these exercises for effective pumping of the lateral deltoid muscles. The effectiveness of the exercise depends on the correctness of the exercise, therefore strictly follow these instructions: Stand up straight with dumbbells in your hands. Now slowly lift the dumbbells. Once the dumbbells are at your shoulder level, you should stay in this position. After that, slowly lower our arms, thereby returning to the starting position. Barbells pressTake the shell on your chest, bring your elbows forward, tighten your abs, buttocks, and legs. Lift the bar up, lower it back and repeat. When the bar passes your face, do not lift it upper, but put it to yourself: this way the bar will go along the optimal trajectory. If at the top point the projectile remains in front of the body, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head. Do three to five sets of six to eight reps. Handstand push-upsThis exercise movement itself repeats the barbell press up in a reduced range. Stand in a handstand with your feet on the wall. Bend your elbows, lower yourself and touch the floor with your head. Put yourself back and repeat. Place your head on the floor more carefully (careless movements can damage your neck). To make the exercise easier, place something under your head, such as a rolled blanket or several thick books. To complicate things, place firm support under your arms. Perform as many times per set as you can. Do 3-5 approaches, depending on how you feel. Wrapping Up Developed deltoid muscles will make you look athletic and simply stunning, so if you dream of a beautiful body, make sure to do some of these exercises.

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.

The path to beautiful abs should not start with the question 'How to strengthen abdominal muscles?' The thing is that the visual image of a flat stomach depends on the percentage of body fat. This means that the way your abs will look not only depends on the number of crunches you do but on the quantity and quality of your food. So today we are going to talk about the tips for getting gorgeous abs. Abs vs Food Nutrition is extremely important for getting abs. In fact, your coach will probably give individual nutrition recommendations after testing, but there is one universal rule that everyone should follow - eat healthy food. In particular, you should avoid eating bakery, sugar-containing foods, and salty snacks. On the contrary, you have to eat more vegetables, fruits, herbs, nuts and seeds, as well as meat or other high-protein foods. Getting Started Before starting a workout, it is important to obtain data on your body condition. This means that the best place to start is fitness testing. Your trainer will ask you some questions in order to learn about your lifestyle, test your ability to move, and measure you. Then the coach will recommend the activities that will be safe and effective for you. Popular Abs Workouts It is believed that the best ab exercises are the training of the rectus abdominis muscles, which perform the function of flexing the body and keeping it upright. But this is just the tip of the iceberg. You also want to work on the deep muscles, which are part of your core and include the muscles of the abdomen, back, thighs, and buttocks. Their function is to help the body maintain posture and balance in an upright position. As a matter of fact, if your core is not strong enough, you will most likely experience discomfort while doing other exercises. Strengthening the core should be your top priority and you can do that with the help of TRX loops, plank and its variations, as well other bodyweight exercises. Exercises for Strengthening Core and Abs As we have mentioned above, to have gorgeous abs, you have to make sure you not only work on your abdominal muscles but on your entire core. So here are some exercises for improving all these muscles: Diagonal twists Plank Pushups Plank push-ups Crunches Leg lifts from lying position Wrapping Up As you can see, getting gorgeous abs is totally possible if you know how to work on them. Healthy nutrition and regular exercises will help you sculpt the body of your dreams, so do not hesitate and start going toward your dream now.

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.

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.