Editor’s Note: Consult your doctor before starting a new exercise program. Stop immediately if you feel pain.
CNN
—
there is 600+ muscles In the human body, it is impossible to strengthen each person. But there are many who can increase that power. Doing so is key to enjoying a healthy and active life.
Strong muscles help fight diabetes, improve cardiovascular, musculoskeletal and mental health, and reduce mortality. Research ShowsIt is also important for the health of the elderly, whose muscles atrophy with age.
That’s why, according to the U.S. Department of Health and Human Services, adults should do muscle-strengthening exercises that involve all major muscle groups at least two days a week. Physical Activity Guidelines for Americans(This is in addition to at least 2 hours and 30 minutes of exercise per week at moderate intensity.)
Unfortunately, Over 80% of adults Does not meet federal strength guidelines. What’s more, people who do strength training tend to work the same well-known muscles, such as biceps, triceps, hamstrings, and quads.
It can be a great start, but there are some muscles that are often overlooked and can help if strengthened. Avoid common injuries and painHere are five of them, along with recommended exercises to incorporate into your workout.
of gluteus muscle Forms the buttocks area and assists in daily activities. Amy Koch, manager of her physical therapy clinic at the Methodist Physicians Clinic in Omaha, Nebraska, said:
According to Koch, strong glutes also help reduce back pain, as they aid movement in the pelvis, hips, and core.
By increasing pelvic stability, these muscles also help prevent knee pain. Conversely, weak glutes can lead to chronic back pain, which can progress. I have. degenerative disc disease.
Glute bridge: Lie on your back with your feet hip-width apart and your arms at your sides. Lift her buttocks into the air while pressing your heels to the ground. Squeeze your butt cheeks to hold her for 2 seconds and slowly lower it down.
Part of the core, the obliques are the lateral or lumbar muscles that attach to the spine. They aid in bending and rotating the body from side to side and help in good alignment of the spine. stableNeglecting obliques can lead to back and hip problems.
“Most people think about building a six pack, but the obliques are also very important because they keep the body perfectly stable,” says certified personal trainer and founder of Studio SWEAT in San Diego. Cat Comm, the owner of the company, said:
Bird Dog Crunch: Get down on all fours and kneel. Extend his right arm and left leg, keeping his abs tight. Return to all fours and switch sides.
A firm grip allows you to pick up and carry things more easily and assists in many daily activities such as opening bottles or holding a racket. If your normal activities do not require you to lift or carry many objects, your grip strength may decrease over time. It can also be adversely affected by hand, wrist, shoulder, or neck injuries, says Zach Webster, a physical therapist at The Ohio State University Wexner Medical Center in Columbus.
Weak grip strength reduce the weight you can carry, and how long you can hold it. It can also affect your fine motor skills.
“People say they have trouble wearing dress shirts and bras, or that they drop things more often because they don’t have the ability to maintain a grip.” Just by holding it and walking with it, there are many effects that strengthen your grip strength.”
Farmer’s carry: Hold a dumbbell in each hand, hang your hands at your sides, and walk straight for 10 or more steps.
The four muscles surrounding the shoulder joint are rotator cuff, which empowers arm and shoulder movements. because the shoulder The most mobile joint in the body, easily injured by misuse or overuse. People who are more prone to rotator cuff injuries are those who play a lot of baseball or tennis, or whose jobs require repetitive overhead movements, such as construction workers.
Queue: Get an elastic band with a 3-foot loop and attach the loop to a doorknob or other stable object. Bend your elbows and hold the band by your side. Keeping your arms close to your sides, slowly draw your elbows back to return to the starting position.
The posterior deltoid, or deltoid muscle, is hidden behind the shoulders and helps maintain an upright posture. Many people work their pectoral muscles but ignore their posterior deltoids, Comm said.This can lead to muscle imbalances, injuries, and squatting posture.
“We spend a lot of time driving cars, operating computers, and doing things in a slouched position. It shortens the muscles,” Com said. “So it’s important to stretch your deltoids. A great way to do that is to strengthen your posterior deltoids and trapezoids.”
Seated dumbbell rear fly: Hold a dumbbell in each hand and sit and lean forward. Stay in the forward position while raising your arms to shoulder height and slowly lower them.
