All pectoralis, hamstrings,
aside, what are the other major muscles groups? Many people
are familiar with the more popular muscle members: gluteals,
abdominals, calf hamstrings, low back, and quadriceps;
However there are other major muscle
groups that should not be overlooked in any weight or strength
training regimen:
• Biceps – can be found on the front
area of the upper arm. Biceps curls are the way to work muscle
group.
• Deltoids – are situated on the cap
of the shoulder. This muscle is comprised of three parts, anterior
deltoid (the front), medial deltoid (the middle), and posterior
deltoid (the rear). The major muscle group can be worked out
by doing front dumbbell raises, push-ups and bench presses.
• Hip abductors and adductors – Situated
on both the inner and outer thigh region, hip abductors move
the leg away from the body and adductors are responsible for
pulling legs across the centerline of the body. The best exercises
to work the hip abductors and abductors include a variety of
standing cable pulls and side-lying leg lifts.
• Latisimus dorsi – can be identified
on individuals with a V-shape. They latisimus dorsi muscles
are located in the mid-back. To get these muscles toned, try
chin-ups, pull-ups and one arm bent rows.
• Rhomboids – are the muscles located
in the middle of the upper back between the s houlder blades.
To exert the rhomboids muscles, do sets of chin-ups, and any
movements that close the gap between the shoulder blades.
• Trapezius – is the upper area of
the back that runs from the back of the neck to the base of
the shoulder. Both upright rows and shoulder shrugs are ideal
for strength training resistance.
• Triceps – are the exterior sides
of the upper arm. The best strength building exercises to do
include triceps extensions, push-ups, dips and triceps kick-backs. |
