Pumping up a fitness
regimen involves a little homework. The first aspect to getting
in shape requires understanding the major muscle groups. Particularly
for strength training, the selection of exercises is a matter
of matching a routine to each major muscle group. The concept
behind working the different groups is to prevent muscle imbalance
which can cause injury.
For a fast study, review the
most commonly known different major muscle groups:
•Abdominals – are comprised
of the rectus abdominus is (a massive flat muscle which runs
the length of the abdomen), and the external obliques, (a muscle
that runs down the front and sides of the abdomen). For abdominals
to look like steel, crunches, reverse curls and regular curls
will target the areas.
•Calf – Located on the lower
exterior of the leg, calf muscles include the soleus and the
gastrocnemius. The gastrocnemius is what supports the round
shape of the leg. The flat muscle that is aligned under the
gastrocnemius is the soleus.
•Gluteals– The group of muscles
is referred to as ‘glutes’. It is comprised of the gluteus maximus,
the large muscle mass covering the derriere. The leg press machine
and squats are good exercises for the gluteals.
•Hamstrings – These muscles
are on the exterior sides of the thigh. Strength exercises include
using leg curls machines, leg press machine, lunges, and squats.
• Low back – In support of
good posture, the erector spinae muscles reach the back. The
low back muscles are used during dead lift and squats.
•Pectoralis major – is a vast
fan shaped muscle. It encompasses the front of the upper chest.
To firm and strengthen pectoralis, do push-ups, pull-ups and
incline bench presses.
•Quadriceps – Are located on
the frontal area of the thigh. Strength building exercises for
the quadriceps are lunges, squats, leg press machines and leg
extension machines.
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