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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.

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.

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.

The Kardashians have created many beauty trends, one of which is having beautiful buttocks. So, in this article, we'll talk about building great gluteus muscles so you can look as attractive as Kim, Kourtney, and Khloe. Let's begin by looking at the anatomy. The glutes are made up of three main parts. The gluteal maximum muscles, which are the largest muscles in the body, help to maintain balance when walking and running. They allow your legs to move sideways and are also responsible for contouring the shape of the buttocks. The gluteus medius is overlaid in part by the gluteus maximus and is located at the top of the pelvis. It is involved in leg extension, lateral flexion, and body stabilization during the movement. Finally, below is the gluteus minimus. Both are in charge of leg induction and body stabilization, as well as shaping the thigh line. Training for the glutes Building your glute muscles isn't easy, particularly when you're on a tight schedule. However, by working out at least three times a week and never giving up, you will quickly reach your goal. To help you achieve your goals, we've compiled the best exercises for your gluteus muscle development. Deep squat with a barbell This is one of the basic exercises that help to develop this muscle effectively. From the starting position - with your feet apart - lower your pelvis below the knees. Keep your lower back straight and make sure the knees do not go over your feet. Spreading your legs wider apart puts more pressure on your hips. Romanian deadlifts Stand up straight with a slight bend at the waist. Holding the dumbbells in both hands, bend over and pull your pelvis backward. Reaching a point just below your knees, return to start. Dumbbell split squat Exercise with a straight back and one leg stepping forward while the other leg is thrown into a brace behind you. Squat down and perform the exercise with both legs. Back lunges From the standing position, take a large step backward and drop down to form a bent-over position. Return to start and repeat this exercise for the other leg. Make sure your knee is bent at a right angle and not sticking out past your toes, do 20-30 reps. It is important to step backward precisely, maintaining rhythm and balance. Having great gluteus is everyone's dream, and luckily, developing these muscles isn't difficult if you know the right exercises. So why not take advantage of our tips and start working towards your goal right now?

Trapezius muscles are often underestimated, and many people don’t pay much attention to them while working out. However, it is a huge mistake because these muscles are extremely important for the right posture as well as back health. So in this article, we’ll talk about trapezius muscles and how to develop them. Why Do I Need to Work on Trapezius Muscles? The trapezius is a part of the upper back which helps us to maintain the right posture. The muscle group consists of three different parts, which are top, medium, and bottom. Together with the muscles of the neck, the trapezius is responsible for the right posture. The upper part of this muscle is responsible for the rise of the shoulder as well as the ability to lift arms. The lower one - is for lowering shoulders and arms. At the same time, the middle one is needed for blade movement. As you can see, this muscle group is responsible for many basic functions, which is why developing the trapezius muscles is extremely important for everyone, especially for those people who have some problems with their posture. How Often Should I Do Trapezius Workouts? Ideally, you have to include at least 2-3 trapezius exercises in each workout session. At the same time, you have to work out 3 times a week. In some cases, it’s better to have 4 training sessions per week. In case you have some issues with your posture and you cannot keep your back straight because your spine muscles (especially trapezius) are weak, we recommend doing at least a few exercises for trapezius muscles every day. Who Needs Trapezius Exercises the Most? Of course, everybody needs to straighten their trapezius muscles, but, obviously, some people need it more than others. So who are those people? Well, here is a short list of those you must pay more attention to their trapezius muscles: Office workers who work long hours at the desk People who have posture problems and struggle to keep their back straight Athletes and fitness enthusiasts who lift heavy weights Boxers, volleyballers, basketballers, and other sportsmen who actively involve their arms in their sports activity Dancers and gymnasts who need strong and developed back muscles Do you belong to any of these groups? Then you better start working on your trapezius muscles now. Best Workouts for Trapezius Last but not least, we would like to recommend you some trapezius workouts, so here they come: Shrug Deadlift Shoulder blade squeeze Barbell row Upright row Reverse dumbbell flyes Chin-up Pull-up Push-up Lat-pulldown Rear delt cable raise High pulley cable row Overhead farmer's walk Y raise Rope rear delt pull Wrapping Up Trapezius muscles are super important for your back health, so no matter what your occupation is or how often you work out, you still need to find at least a few minutes for some exercises for the trapezius.