ONEDUIiBbell Fr1Wt Raises

Middle deltoid Posterior deltoid Anterior deltoid Extensor carpi radialis longus Biceps brachii Brachialis Triceps brachii, long head Triceps brachii, lateral head Brachioradialis Anconeus Extensor digitorum Extensor carpi radialis brevis Flexor carpi ulnarls Extensor carpi ulnarls Extensor digit minimi Middle deltoid Posterior deltoid Anterior deltoid Stand with the legs slightly apart, a straight back, and the abdominal muscles contracted. With arms extended, grasp a dumbbell In both hands...

Seated leo curls

Tfie popliteus, located on the posterior side of the leg at the knee joint, works with the hamstrings and gastrocnemius to bend the leg. Quadriceps, vastus intermedins Patella Tfie popliteus, located on the posterior side of the leg at the knee joint, works with the hamstrings and gastrocnemius to bend the leg. Sit at the machine, with the legs extended, ankles resting on the ankle pad, thighs positioned between the thigh pad and the seat, holding the handles Exhale at the end of the movement....

Attention

Sacrum Head of femur Pecten pubis Ischial ramus Intervertebral disc Anterior superior iliac spine Greater trochanter Lesser trochanter ACTION OF PSOAS MAJOR ON THE LUMBAR CURVE Aside from its role as a powerful hip flexor, the psoas muscle pulls the lumbar spine into lordosis, increasing the curve. Costal angle 12th thoracic vertebra 12th rib, floating rib Lumbar vertebra Psoas minor Iliac crest Psoas major Anterior superior iliac spine Sacrum Head of femur Pecten pubis Ischial ramus...

Floor hip extensions

Kneel on one leg and bring the other knee to the chest while leaning on the elbows or on the hands with the arms extended Extend the bent leg back with complete hip extension. With the leg extended, this exercise uses the hamstrings and gluteus maximus. With the knee bent, only the gluteus maximus is used and less intensely. This exercise can be performed with higher or lower amplitude during the last part of the extension. You can maintain an isometric contraction for a couple of seconds at...

Hack squats

External oblique Gluteus medlus Iliopsoas Tensor fascia Vastus lateralis Rectus femoris Vastus medialis Sartorius Biceps femoris Gastrocnemius, medial head Tibialis anterior Soleus Extensor dlgitorum longus Peroneus longus Soleus Peroneus brevis External oblique Gluteus medlus Iliopsoas Tensor fascia Stand with the legs straight and feet slightly apart, back against the back pad, and shoulders positioned under the shoulder pads. (Hack refers to a yoke. The pads are reminiscent of the collar...

Lat pulldowns

Sit facing the machine with the legs positioned under the pads, gripping the bar in with a wide overhand grip Inhale and pull the bar down to the sternal notch while puffing out the chest and pulling the elbows back. Exhale at the end of the movement. This exercise develops the bulk of the back. It mainly works the upper and central fibers of the latissimus dorsi.The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the...

Leg extensions

Rectus abdominis, under the aponeurosis Vastus lateralis Vastus medialis Vastus intermedius Sit at the machine and grasp the handles or the seat to hold the torso immobile. Bend the knees and place the ankles under the ankle pads. Inhale and raise the legs to horizontal. Exhale at the end of the exercise. This is the best exercise for isolating the quadriceps. The greater the angle of the backrest, the farther toward the back the pelvis rotates. This exercise stretches the rectus femoris, which...

Louupulley Bentover Lateral Raises

Posterior deltoid Infraspinatus Middle deltoid Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back, Grip a handle in each hand with the cables crossed Inhale and raise the arms to the side to horizontal. Exhale at the end of the effort. This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.

Oneleg toe raises

I I Long calf Gastrocnemius and soleus are low Gastrocnemius and soleus are high with a long tendon. Semitendinosus Biceps femoiis, short head Comment Some people have an unusual triceps surae that does not grow larger with training. These people can develop strength only. Long gastrocnemius and soleus muscles develop easily. Conversely, short calves resist developing bulk. kr Tibialis, anterior Peroneus brevis. Stand with the toes of one foot on the foot plate and hold a dumbbell in one hand...

Power squats

Gastrocnemius, medial head Tibia, medial surface Soleus External oblique Gluteus medius Anterior superior iliac spine Tensor fascia lata Greater trochanter Gluteus maximus Pyramidalis, under the aponeurosis Fascia lata, Iliotiblal band Quadriceps, vastus lateralis Quadriceps, vastus intermedius Head of fibula Patella Patellar ligament Peroneus longus Tibialis anterior Extensor digitorum longus Peroneus brevis This movement is performed the same as the classic squat, except that the legs are...

Straightarm lat pulldowns

Stand and face the machine with feet slightly apart grip the bar with an overhand grip, arms extended and shoulder-width apart fix the back and contract the abdominal core Inhale and bring the bar to the thighs, keeping the arms extended (elbows can be slightly bent). Exhale at the end of the movement. This exercise, which works the latissimus dorsi, strengthens the teres major and the long head of the triceps, which stabilizes the arm-trunk hinge. Comment Many swim coaches use this exercise to...

Bent rows

Gastrocnemius, medial head Gastrocnemius, lateral head Soleus Peroneuslongus Peroneus brevis Tj Hands in pronation (overhand grip) Emphasizes the rhomboids and lower portion of the trapezius. 2 Hands in supination (underhand grip) Emphasizes the upper portion of the trapezius and the biceps brachii. Stand with legs slightly bent, grasping the bar with overhand grip and the hands wider than shoulder-width apart. With the back straight, lean forward at the waist 45 degrees, so that the bar is at...

Lying Dubvibbell Presses

This is one of the rare exercises that may be performed by people suffering from the all-too-common entrapment syndrome. Performing arm extensions with dumbbells while lying on a bench and keeping the elbows next to the body works the anterior deltoid and, to a lesser degree, the middle deltoid intensely while preventing excessive rubbing at the anterior shoulder. When performed regularly, this maintains size and tone of deltoids despite the existence of injury. You can also use this exercise...

Knee instability

When the knee is extended, the medial and lateral collateral ligaments are stretched and prevent rotation of the joint. When you are standing, the knee locks in extension, and there is no need for muscle tension to stabilize the joint. When the knee Is bent, the medial and lateral collateral ligaments are relaxed. In this position muscle tension provides the stability. When the knee flexes and rotates, the meniscus travels forward. Then, if extension is not controlled, the meniscus may not...

Dumbbell Side Bends

Rectus abdominis, under the aponeurosis Internal oblique, under the aponeurosis Stand with the legs slightly apart, one hand behind the head and holding a dumbbell in the other hand Bend the torso to the side opposite to the dumbbell. 8 Return to the initial position or beyond with passive flexion of the torso. Alternate sets changing the side of the dumbbell without resting. This exercise mainly works the obliques on the side the torso bends toward. It works the rectus abdominis, deep muscles...

Lateral DumiBell Raises

Triceps Workout With Dumbbell

Posterior deltoid Anterior deltoid Middle deltoid 2 Dumbbells behind 3 Dumbbells in front INITIAL POSITIONS VARIATIONS The supraspinatus helps the deltiod raise the arm laterally and helps keep the head of the humerus in the glenoid cavity. Stand with a straight back, with legs slightly apart, arms hanging next to the body, holding a barbell in each hand Raise the arms to horizontal with the elbows slightly bent. Return to the initial position. This exercise mainly uses the middle del-told. The...

Sidelying Lateral Raises

Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip Inhale and raise the arm to vertical. Exhale at the end of the movement. Unlike standing raises, which progressively work the muscle to maximum intensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best. Comment This movement contracts the supraspinatus, the muscle...

Shoulder Injuries

Acromioclavicular joint Coracoacromial ligament Acromion Coracoid process Supraspinatus tendon Humerus, lesser tubercle Shoulder Injuries occur frequently in weightllfting and especially in bodybuilding where developing the entire deltoid group requires the athlete to perform a significant number of repetitions and variations in exercises, which multiplies the risk of injury. Compared to the stability of the hip joint, where the head of the femur sits deep in the glenoid cavity of the pelvis,...

Elbow Sructure And Its Effect Oil Training

Biceps training with an E-Z bar eases excessive wrist tension. Biceps training with an E-Z bar eases excessive wrist tension. Si Upper extremity with a small angle E Upper extremity with a significant valgus angle (more common in women) When training the biceps brachii using a barbell, take into account variations in each person's physical structure. In the anatomical position (arms hanging alongside the body, palms facing forward, and thumbs pointing laterally), the angle at the elbow between...

Incline dumbbell flys

Triceps Brachii Longus Exercises

Biceps brachii, aponeurotic expansion Sit on a bench angled between 45 and 60 degrees, dumbbells In hand and arms extended vertically or slightly bent to ease stress when bringing the arms together Inhale and extend the arms to horizontal. Raise the arms to vertical while exhaling. This movement should not be performed with heavy weights. It focuses the effort mainly on the clavicular head of the pectoralis major. Along with the pullover, it is a fundamental exercise for developing thoracic...

Standing leg curls

Of all the flexor muscles, only the short head of the biceps femorls works across just one joint It bends the knee. lateral and medial heads of the gastrocnemius flexes the knee joint. Of all the flexor muscles, only the short head of the biceps femorls works across just one joint It bends the knee. Greater trochanter Gluteus maxlmus Tensor fascia lata Adductor magnus Gracilis Gastrocnemius, medial head Gastrocnemius, lateral head lateral and medial heads of the gastrocnemius flexes the knee...

Calves quer bench situps

Lie or your back with your calves laying over a flat exercise bench. Place your hands behind your head Inhale and lift your shoulders off the floor. Try to touch your knees with your head. Exhale as you complete the movement. This exercise focuses on the rectus abdominis, particularly above the navel. By placing your torso farther from the bench you increase pelvic mobility, which allows your torso upward by contracting the iliopsoas, tensor fasciae latae, and rectus femoris in order to flex...

Barbell Front Raises

Front Raises

Sternocleidomastoid Scalenes Omohyoid Trapezius Stand with the legs slightly apart and the back straight, contracting the abdominal muscles. Hold the barbell with an overhand grip as it rests against the thighs Inhale and raise the barbell with extended arms to eye level. Exhale at the end of the movement, This exercise contracts the anterior deltoid, the clavicular head of the pectoralis major, the Infraspinatus, and, to a lesser degree, the trapezius, serratus anterior, and short head of...

Machine isp extensions

Hip extension is limited by the tension of the Iliofemoral ligament, also referred to as Bertin's ligament, which Is a thickening of the articular capsule. Biceps femoris, long head-Biceps femoris, short head-Gastrocnemius, lateral head-. Gastrocnemius. medial head Stand on one leg with the other slightly forward and position the roll against the calf halfway between the knee and ankle. Lean the torso forward slightly and grasp the handles Inhale and push the thigh back until the hip is...

Seated rows j

Seated Row Machine Muscles

Erector Spinae, under the thoracolumbar fascia Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum An underhand grip isolates the inferior portion of the trapezius. An overhand grip isolates the posterior deltoid and the middle portion of the trapezius. Sit facing the machine, feet resting on the foot pad and the torso bent forward. Inhale and bring the handle to the base of the sternum by straightening the back and pulling the elbows back as far as possible. Exhale...

Dumbbell lunges

Lunges Muscles Worked

Stand with the legs slightly apart and hold a dumbbell in each hand Inhale and take a big step forward, keeping the torso as straight as possible. When the forward thigh reaches horizontal or slightly below, use tonic extension to return to the initial position. Exhale at the end of the movement. This exercise mainly works the gluteus maximus and quadriceps. Variations The bigger the step, the more the gluteus maximus of the forward leg Is used and the iliopsoas and rectus femoris of the back...

Squats

Stretches For Vastus Intermedius

Iliac crest Gluteus medius Tensor fascia lata Greater trochanter Gluteus maximus Fascia lata Short head Long head Gastrocnemius, lateral head Soleus Peroneus lohgus Peroneus brevls Extensor digitorum longus Tibialis anterior Rectus femoris Vastus Intermedius Vastus Sartorlus Patella Patellar tendon Gastrocnemius, medial head Tibia Soleus Tj On the trapezius 2 On the deltoid and the trapezius, power-lifter style. The squat Is the number one bodybuilding movement It uses nearly the entire...

Sumo deadlifts

Omohyoid Pectoralis major Biceps brachii Brachiaiis Triceps brachii Tensor fascia lata Iliopsoas Pectineus Adductor longus Gracilis INITIAL POSITION FINAL POSITION Scalenes Sternohyoid Deltoid External oblique Rectus abdominis, under the aponeurosis Rectus femoris Quadriceps Vastus medialis Vastus lateralis DEEP MUSCLES OF THE BACK USED DURING THE SUMO DEADLIFT Semispinal capitis Splenius capitis Splenitis cervicis DEEP MUSCLES OF THE BACK USED DURING THE SUMO DEADLIFT Semispinal capitis...

Strength Training Anatomy

Flexor Carpi Bodybuilding

2 CONCENTRATION 3 HAMMER 4 LOW-PULLEY 5 HIGH-PULLEY 6 BARBELL IS ELBOW STRUCTURE AND ITS EFFECT ON TRAINING 7 MACHINE 8 PREACHER 9 REVERSE 10 REVERSE WRIST 11 UURIST 13 REVERSE 14 ONE-ARM REVERSE 15 TRICEPS IE DUMBBELL TRICEPS 17 ONE-ARM DUMBBELL TRICEPS 18 SEATED DUMBBELL TRICEPS 19 SEATED E-Z BAR TRICEPS 20 TRICEPS 21 TRICEPS Teres major Latissimus dorsi Subscapular Pectoralis major Serratus anterior Biceps brachii, long head Biceps brachii, short Teres major Latissimus dorsi Subscapular...

J hamstring muscle tears

ACTION OF THE HAMSTRING MUSCLES DURING THE SQUAT Straightening the pelvis erects the torso. IT The hamstrings contract to straighten the pelvis. Straightening the pelvis erects the torso. IT The hamstrings contract to straighten the pelvis. While performing the squat, the hamstring muscles contract to straighten the pelvis, which at the same time prevents the torso from tilting too far forward (as long as pelvis Is aligned with the torso by contracting the abdominal and lumbar muscles)....

Triceps brachii tears

Work Out For Tricep Long Head

Infraspinatus Trapezius Latissimus dorsi Infraspinatus Trapezius Latissimus dorsi Extensor carpi radlalls longus Extensor carpi radialis brevis Extensor digitorum longus Extensor carpi ulnarls Heavy training of the back and injury to the long head of the triceps brachii Although It is not the most-used muscle when working the back, the long head of the triceps brachii is the most frequently injured muscle during back lat pull-downs with heavy weights or during chin-ups with added weight. The...

Pieachei Curls

Triceps Medial Head

Brachioradialis Pronator teres Flexor carpi radialis Attention The angle of the support pad places significant tension on the forearms when the arm is completely extended. Therefore, warm up the muscles properly and begin with lighter weights. Flexor carpi ulnaris Abductor pollicis longus Palmaris longus Extensor carpi radialis brevis Flexor carpi radialis Pronator teres Brachialis Triceps brachii, medial head Brachioradialis Pronator teres Flexor carpi radialis Sit or stand with the arms...

Cune bench situps

Incline Bench Sit Ups

Rectus abdominis Quadriceps, rectus femoris ORIENTATION OF THE ABDOMINAL MUSCLES THAT SUPPORT AND PROTECT THE INTERNAL ORGANS Rectus abdominis External oblique Internal oblique Transversus abdominis Sit on a bench with the feet positioned under the rolls, hands behind the ears Inhale and lower the torso less than 20 degrees. Raise the torso while slightly rounding the back to better focus on the rectus abdominis. Exhale at the end of the movement. Perform this exercise in long sets. It works...

Lying leg curls

Strength Training For Biceps

Biceps femoris, short head Semitendinosus Biceps femoris, long head Fascia lata, illotibial band Gluteus maxlmus Greater trochanter 1 Tensor fascia lata, 1 1 Gluteus m dius 1 t External oblique 111 Latisslmus dorsi Vastus medialls Vastus lateralis _ Vastus Intermedlus VARIATION WITH A DUMBBELL HELD BETWEEN THE ANKLES Lie facedown on the machine, holding the handles, legs extended, and ankles positioned under the ankle pads Inhale and bend both legs at the same time, trying to touch the gluteal...

Incline Presses

Flexor digitorum superficialis Anterior deltoid Biceps brach Coracobrachiaiis Flexor carpi radialis Palmaris longus Flexor carpi ulnaris Extensor carpi ulnaris Anconeus Sit on an incline bench angled at 45 to 60 degrees, grasp the barbell with an overhand grip wider than shoulder width Inhale and lower the barbell to the sternal notch. Exhale at the end of the movement. This exercise mainly solicits the clavicular head of the pectoralis major, anterior deltoid, triceps brachii, serratus...

Biceps brachii tendon tear

Bicep Brachii Tendon

1st ribx Clavicle Coracoid process s Head of humerus v Acromion Lesser tubercle Greater tubercle. Biceps brachii, distal tendon, sectioned Zygomaticus minor Zygomatics major Masseter Orbicularis oris Depressor labli inferioris Sternohyoid Sternocleidomastoid Trapezius Omohyoid Deltoid Pectoralis major Serratus anterior Triceps brachii Latissimus dorsi Biceps brachii External oblique Brachialis Sacrum Neck of femur Greater trochanter-Carpal 2nd metacarpal Proximal phalanx Middle phalanx Distal...

Should you arch your back

For people without vertebral problems, arching the back during an exercise is not risky. In fact, with movements such as the squat page 46 or the deadlift page 132 , where the back tends to round, arching the back can prevent injury. However, for some people arching the back during an exercise can be very dangerous. For people suffering from congenital spondylolysis incomplete fusing of the vertebral arch , putting the lumbar spine in extension can cause the vertebra to slide spondylolisthesis...