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In the initial stages of training, while people focus on working the chest, arms, and back, the calf muscles are often neglected. As a result, exercises to strengthen the calves are delayed or rarely performed, resulting in a lack of progress. The calf muscles, like the deeper muscles of the back, get little rest during the day because they must support the weight of the body, help maintain balance, and stabilize the joints when walking. This means it is at a lower level of development and the approach to working with it should be different. Thus, we decided to share some exercises for strengthening your calves. Let’s check them out. Calf 45 Of all the exercises intended to develop the calf muscles, this exercise is one of the most challenging. It involves changing the angle of the legs, which involves not only the calves but also the soleus muscles. To perform this exercise, you will need the Gackenschmidt's Machine. Depending on the design, you will stand in front of it or not. Set an appropriate working weight. This is calculated as the arithmetic mean of the working weights from the previous two exercises. Then adjust the weights according to the load. Then lower the heel and stretch the calf as much as possible. Lift with the toes. Hold under extreme tension for 1-2 seconds. Dumbbell Calf Raises This exercise is designed for all levels of athletes and is considered a basic exercise to build calf muscles. Start with standing on a wooden block. You can do this in Smith by placing a step platform under your feet and placing a barbell on your shoulders. Hold your body in a straight position. If you need extra weight, you should take dumbbells or kettlebells. Next, lower your heels under the bar and stretch your ankles as much as possible. Stand up on your toes in a powerful impulsive movement. Hold this position for 1-2 seconds and pull your calves up. Slowly lower yourself back to the starting position. Squat Calf Raises This exercise is great for lazy workouts and will be a great option for beginners. Sit on the seat of the training machine. Place your toes on the support step. Bringing your heels down to the floor as far as possible, lower the lever with the soft stop to your knee and lock it. Leg Press Lie down on a leg press machine. Find a platform where your legs are straight. Fix the speed. You only need to do two movements. Removing the platform from your foot, squeeze it with your toes. Return your toes to their original position. It is important to know that posture has a much greater impact on the development of the shin and calf muscles than movement. Flat feet, if not taken into account and compensated for, can also prevent the shaping of the calves. To improve the calves without exercising, the selection of the proper footwear and a corrected gait is necessary. Well-trained calves will help you perform certain exercises better as well as make your legs look great. So take another look at these exercises and be sure to try them next time.

People often underestimate hamstrings. Often, focusing on training the quadriceps and calves, hamstrings seem less important. However, you should remember that neglecting any muscle has aesthetic and medical consequences that can be avoided if you work it properly. The reason you shouldn't ignore these muscles is not just about the symmetry and appearance of your body. Hamstring weakness is one of the most common causes of injury in most professional athletes. The best way to strengthen your leg muscles is to work them out properly. So let's have a look at the exercises. Barbell 90 The main advantage of this exercise is that you don't need much equipment, just a simple barbell. Starting in a standing position and holding the barbell on your shoulders, keep your back straight. While bending your knees slightly, tense your hips, and bend forward 90 degrees. Then return to the starting position inhaling. Except for hamstrings, this exercise will also strengthen your hips and back. Hyperextensions Hyperextensions are a great workout for your hamstrings as well as the lower back and glute muscles. Sit on the hyperextension training machine comfortably with your heels pressed against the platform at the bottom of the trainer. Place your arms crossed in front of your chest or behind your head. Slowly lower yourself down until you inhale and feel the stretch in your lower back and leg muscles. Without stopping at the bottom point, straighten up to the starting position and exhale. Return to the beginning position then. Maintain your head in line with your torso, keeping your back straight throughout the exercise. Tights Up This exercise can be done on the playground with two pull-ups or simply by placing your feet on a chair or bench. We will present a variation of the home exercise.Choose a sitting position on the floor with your feet on a chair. Lift your torso with your hands so that the tights are in the air. Bending your knees, raise the tights so that your body is paralleled to the floor. Perform 7-8 repetitions. Single-Leg and Dumbbell The exercise requires a good sense of balance and gives you good results. With a dumbbell in your hand, bring one leg back and keep it on the floor until the end of the exercise. Then return to the previous position. Repeat this exercise several times before you have tired. Final Words Hamstrings may look insignificant, but that has nothing to do with the fact that you can skip working these muscles. As a matter of fact, stronger hamstrings prevent you from many injuries. Therefore, don't delay and start exercising these muscles now.

Did you know that the deltoid muscle is composed of three parts? Therefore, in order to train more effectively, we need to pay attention to each of them. By doing so, harmonious development of the deltoid muscle is possible. Therefore, the goal is to perform special exercises so that the function of each ligament of the deltoid muscle is involved during training. If you want to strengthen your deltoid muscles, you need to train them regularly, so we recommend that you do these exercises for the deltoid muscles Side Dumbbells If you want to develop the posterior deltoids in your shoulders, this is a great exercise to do. It not only works with the deltoids but also the obliques.Hold the dumbbells with a neutral grip and perform bending forward a little keeping your back straight, at this time the dumbbells should be raised to the level of your ears. Front Pull-Up This exercise is great for training the upper body and abdominal obliques.In a seated position, hold a dumbbell in each hand. Lower your arms. Next, raise the dumbbells so that they are parallel to the floor. As you do so, keep your arms straight. When they reach shoulder height, stop. Lower the dumbbells in the same manner. Do the same with the other arm. Lifting to the Side Experts recommend performing these exercises to effectively train the outer deltoid muscles. The effectiveness of your training depends on proper practice, so follow these instructions exactly. Hold a dumbbell in each hand and stand up straight. Now slowly lift the dumbbells. When the dumbbells reach shoulder height, hold them there. Then lower the hands slowly and return to the position from the start. Bench Press Place the barbell on your chest and bring your elbows forward while tensing your abs, glutes, and legs. Repeat lifting and lowering the barbell, then lifting and lowering again.Do not lift as the bar passes over your face, but lower it toward you for optimal trajectory.If the bar remains in front of you instead of over your body at the apex, you will increase the load on your lower back. Try lifting the bar behind your head. Perform 3-5 sets of 6-8 movements each. Free Arm Pushups The exercise itself is a repetition of a smaller range of push-ups with the barbell raised.Stand in an inverted position with your feet against the wall. Bend your elbows to lower your body and place your head on the floor. Lower your head backward and repeat. Be careful when lowering your head to the floor (any unintentional movement can injure your neck).Placing a blanket or thick book under your head will make the exercise more effective.To make it more difficult, place some kind of solid support under your arms. The more reps you do in a set, the better. Perform 3-5 sets, depending on your mood. Developing your deltoid muscles will improve your athleticism and give you a beautiful body, so if you dream of a beautiful body, please do these exercises.

Sooner or later, every athlete gets injured, especially runners, and most injuries occur in the ankle joint, the medial and lateral parts of the foot. What are the possible causes? Too much training, weight, and the distance you are running. It may be too hard on your feet because we have been walking in shoes all our lives and most of us lead a 'lazy life' and that's why your ankles and feet don't develop properly. So if one day you just start running a lot of miles, your foot muscles will be overloaded leading to all kinds of injuries and inflammation. Obviously, you need to train your feet in order to be able to do any exercise safely and without any impact on your health. So, let's take a quick look at some exercises for your feet muscles. Warm-up exercises Sit down and focus on your toes. Lift your big toe up. At the same time, press the remaining 4 toes toward the ground. Hold this position for 5 seconds. Now hold your thumb and lift the other 4 toes. Hold for 5 seconds. Repeat 10 times for each foot. Knot Take a medium-thick rope, about one meter long. Put the rope on the floor and sit on a chair in front of it. Use your toes to clasp the ends of the rope. Try to tie a knot. Do the exercise for 5 minutes. Note: This is a difficult exercise. Knee Writing Place a piece of paper on the floor. Sit in a chair and put one foot on the paper. Hold the pen with your thumb and index finger. Try to write any word, such as 'mom'. Do this exercise for at least 3-5 minutes. Note: This exercise is very difficult. Do the exercise for 3-4 minutes. Rolling Style Sit in a chair keeping your back straight. Place a tennis ball under your feet. Roll the ball back and forth. Don't forget to keep your back straight. Do this exercise for 2-3 minutes. Repeat with the other leg. Towel Sit on a chair and place a towel under your feet. Grasp the towel with your toes. Your heels should be flat on the floor. Bend and unclench your toes and slowly pull the towel toward you. Switch feet and repeat the exercise. Perform 2 sets of 10 repetitions. You can perform more if you want. Toe Lift This exercise can be performed anywhere, even in the office when you are working at your desk. Sit with your feet flat on the floor. Raise your toes so that the arch of your foot is curved. Slowly lower your toes, keeping the arch of your foot so that you feel the tension in the arch of your foot. Hold this position for 5 seconds, then relax your foot. Repeat for each foot 5 times. Having strong legs will allow you to perform many exercises safely, so don't underestimate leg training and do it at least a few times a week.

The pectoralis major muscle is one of the most difficult muscles to train, but it can be trained. In this article, we will look at the pectoralis major muscle and how to train it. The development of the chest muscle is an indicator of how hard you are working on your body. This muscle group is one of the largest and most complex muscles in the human body. A good workout requires a combination of basic and isolation exercises. This is the only way to make your muscles perfect. Exercises with barbells are good for building muscle mass, while exercises with dumbbells and equipment are good for improving form and detail. It is not advisable to use very heavyweights in the beginning. It is much better to get a feel for the muscles needed when working the chest, arms, and shoulders. For example, classic push-ups from the floor will help you feel the pectoral muscles and understand how they work. For proper training, you should use different chest dumbbell exercises to work the muscles from different angles. Dumbbell Bench Press Place dumbbells next to your arms. Start by getting into the correct posture. Press the back of your neck, back, and pelvis against the bench. Press your heels to the floor and open your legs 60 degrees. Once you have learned this posture, sit down and take a dumbbell and place it on your lap. Lie down and pull the dumbbells up to your chest. Keep the dumbbells parallel, extending the arms at a slight angle to your elbows. Lower the weights gently and begin the chest exercise by moving your elbows up and down. When you feel your pectoral muscles stretch, return your arms to the position you started from. Hammer Start in the correct posture. Sit on the edge of the bench and place the dumbbells on knees. Lie down so that the back of your head, back, and buttocks are pressed firmly against the bench. At the same time, shift weight from your hips to your chest. Lift arms in front of you, maintaining a 90-degree angle. Place your palms so they face each other and bend your elbows slightly. Inhale when bending your arms and pulling the dumbbells toward your chest. As you exhale, relax the hips and focus on tensing your pectoral muscles. Repeat. It is important to concentrate on your pectoral muscles because the 'hammer' puts extra tension on your triceps. This exercise is performed slowly and requires a lot of concentration. This exercise is ideal for beginners or players recovering from chest, shoulder, or elbow injuries. Dumbbell Press Lie on a bench so that your neck, shoulders, and hips are in close contact with the surface of the chair. Make the feet close to the floor, holding a dumbbell in each hand at chest level, one hand on the other. Secure the dumbbells behind your head, concentrating on stretching your pectoral muscles. This only works the shoulders. Apply maximum tension on the lower amplitude and return the arms in the same trajectory. Since this dumbbell chest exercise is a supplemental exercise, it makes sense to mix it up with the basic exercises. It also stretches the pectoral muscles and helps to shape the chest. Make sure your head is supported in this position.If not, you may injure your neck muscles or cause nerve compression. Work with dumbbells smoothly and avoid sudden jerks or extreme weights. Also, remember that while warming up before a workout can help build endurance and recovery, it should not be relied upon exclusively. Proper sleep and nutrition are the most important factors in achieving gym results. Chest exercises can help improve your sense of security and overall health, so be sure to at least train these muscles.