| 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. |
