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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.

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.

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 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 oblique muscles are several groups of abdominal muscles located on the sides of the core. The external oblique muscle lies on top and the internal oblique is underneath. Functional exercises for their training are inclinations, turns to the sides, and other rotating movements. However, in order to properly build lateral muscles, you need to remember that most oblique exercises involve the other abdominal muscles, in particular, the internal transverse muscles. That is why it is necessary to be able to consciously involve certain areas of abs. Best Exercises for Obliques 1. Side crunchesThe basic exercise for the oblique muscles of the abdomen is the lateral twisting of the lying. Starting position: lying on your side, an arm bent at the elbow supports the head. Slowly stretch your elbow towards your legs, making a movement to deliberate contraction of the oblique abdominal muscles. 2. Side crunches on the backThis exercise is useful for developing the neuromuscular connection between the abdominal muscles and the brain. Lying on your back, slowly stretch your left elbow towards your right knee. Do 12-15 repetitions for each side, trying to achieve a particular burning sensation. 3. Side crunches on the fitballThe benefit of this exercise lies in the wide range of motion achieved by slowly and controlled bending of the body on the ball. While lifting, feel the twisting of the side press, while lowering, feel the stretch. Keep your hands behind your neck and do not spread them apart. 4. Cross contactsFirst, lie on your back with both legs extended upward. Your hands should be placed on the back of the head, slightly raise your head and shoulder blades. After that, do the twist, reaching the leg with a straight opposite hand. Repeat the same steps for the other side. Do at least twenty repetitions. 5. Hips liftingLie on one side and make sure that you are lying straight. Your legs should lie on top of each other and your free hand is fixed on the belt. Your task is to raise the body so that at the peak amplitude the body line is fully straightened. At the top point, a small pause is made to emphasize the work of the oblique muscles. When lowering the torso, the thighs only lightly touch the floor, the muscles do not relax completely. Final Word Developed oblique muscles frame your abs and make them look simply stunning, so if you really want to have a gorgeous abdomen, you have to work on both your abs and obliques.