VIDEO

Core muscles are the abs, diaphragm, and pelvic floor muscles and it’s needless to say that these muscles are extremely important. In this article, we will figure out how to correctly train your core as well as discuss the benefits of these muscles for the back and joints. What Core Muscles Are? The muscles of the core are divided into two groups: central and peripheral. The central muscles of the cortex resemble a sac, in which the abdominal cavity and internal organs are located. These muscles are divided into several parts: Front - rectus abdominis or abs and other muscles Lateral parts - oblique muscles of the abdomen and the muscles around it Back - the muscle that straightens the spine and the muscles around it Upper wall - diaphragm Lower wall - pelvic floor muscles At the same time, the peripheral muscle group includes the latissimus dorsi muscle, the pectoralis muscle, the trapezius, the muscles of the shoulder girdle, and buttocks. As you can see, the core includes many muscle groups, which is why you cannot strengthen it by simply doing crunches. Exercises for Developing Core Muscles As we have already mentioned above, in order to train your core, you have to select the exercises that involve many different muscle groups, so let us take a brief look at these workouts together: High plank Hollowman Crunches Superman Leg lifts from lying position Bridge V-sit V-ups Plank knee crosses Plank shoulder taps Elbow plank twists There is a huge variety of exercises for strengthening your core so do not underestimate them and try them next time you work out. Final Thoughts Core is an extremely important group of muscles that influence your posture, balance, as well as the ability to do other exercises. So if you want to have a strong and healthy body, you have to start with strengthening your core.

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?

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.

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.