Exercises and which groups. Exercises that strengthen the legs. Muscles, muscle groups
In general, there are more than 600 muscles in the body, but we will consider only the main muscle groups, since knowledge of the remaining muscles does not have any benefit for bodybuilding.
Human muscles: the structure and function of muscles
1. Scapularis muscle
2. Chest-hyoid
3. Grudino-clavicular-mastoid
4. Trapezius muscle
Another health benefit of resistance training is improving bone health. Muscles are the contractile tissue of the body, and its main function is to reduce and create strength and induce any movement or spasm. Some of them are necessary for survival, as the heart muscle, which is unwittingly associated with the continuous movement of the intestine, called peristalsis!
In general, there are three types of muscles in our bodies. Skeletal muscles - they are under the influence of our will and can control their reduction. They are associated with bone tendons and mainly control our skeletal movement. Unlike smooth muscles, these muscles can get tired. Cardiac muscle is a special type of muscle that cannot be identified with the two previous types. Do not get tired, but your cuts are involuntary!
- Smooth muscles - are more common in internal organs and blood vessels.
- They cannot tire, and their compression is very slow.
- They belong to a group of muscles called involuntary muscles.
CHEST
5. Pectoralis major muscle
6. Small pectoral muscle
DELTA
7. Anterior bundle muscle
8. Medium bunch muscle
39. The back bunch muscle
BICEPS
9. Shoulder biceps muscle
10. Long muscle bundle
11. Short bunch
Forearm
12. Wrist extensor
13. Long muscle extending thumb
Myofibrils are divided into sarcomeres, which are made of actin and myosin, and thanks to them reduction is possible. In the human body, there are about 650 skeletal muscles, which together make up about 40% of human weight and, of course, are divided into specific groups.
Exercises for the abdominal muscles
Groups of human muscles by their location. Head and neck muscles. Upper limb. Muscles. Upper back muscle. Thoracic muscles. Abdominal muscles. Pelvic muscles. Lower limbs. Muscles. All the abdominal muscles can be divided into those that support the spine and the muscles that form the abdominal wall. The largest muscle in this group is undoubtedly the rectus abdominis or muscle mass. Abdominal exercises will strengthen your abs, upper and lower obliques. Currently, more than 200 different exercises on the abdominal cavity, but there are some that are practiced more often, for example.
14. Round pronator
15. Long Palmar Muscle
16. Short wrist radial extensor
17. Short thumb extensor
18. Brush flexor
19. Arthritis muscle
47. Wrist extensor
PRESS
20. Anterior toothed abdominal muscle
21. External oblique muscle
23. The tendon
HIPS 
Exercises for the muscles of the back and chest
A chest bone is attached to your arm. There are a lot of exercises in this muscle group, because well-developed pectoral muscles are responsible for a large overall appearance. The muscles of the back is one of the largest muscle groups in the human body. The erector of the spine muscles on each side of the spine is a large muscle mass that goes from the pelvis to the head. Its main function is to spread the spine to hold the position vertically.
The most common exercises for this muscle group are. Behind the neck pull down - hold, holding the upper bar above his head, and then slowly pulling the bar down to the head, slightly arching his head forward. Dumbbell rows - The dumbbell should be taken with one hand, and then, fully stretching the arm to the floor, slowly rises, using the elbow and large muscles of the legs.
24. Tailor muscle
25. Comb muscle
26. Long adductor muscle
27. Thin muscle
35. Wide medial muscle
36. Wide lateral muscle
38. Patella
CAVIARS
29. The tibia
30. Calf muscle
21. Carboniferous muscle
32. Anterior tibial muscle
33. Long extensor of the toes
Muscles of the upper limbs
Upper limb muscles include. The best exercises for this group of muscles. Permanent curls - this exercise - the main movement that works on the biceps and forearms. Move only the forearm, the strength of the biceps is used to twist the dumbbell to the height of the shoulder. Standing with dumbbells - A person should stand on their feet apart. The scales should hang with outstretched arms on both sides of the body, and the elbows should always be close to the body. Crystals preachers - move only the forearms, biceps strength should be used to twist the dumbbell to shoulder height.
34. Long fibula muscle
59. Calf
60. Cambone muscle
61. Long fibula muscle
62. Bigfoot flexor
BACK
40. Small round muscle
41. Big round
42. Abdominal muscle
43. Rhomboid muscle
49. Trapezoid muscle.
50. Spine Extender
51. The broadest back muscles
Muscles of the lower limbs
Triceps with dumbbells. Extensions - Dumbbells should slowly reduce movement in the arch behind the head, until the elbow is at a 90 degree angle. Then he should slowly rise in the arc movement back to its original position. There are many muscles that have at least one attachment in the lower limbs, but a large muscle mass belongs to the later group, the gluteus muscles. The muscles that move the leg are located in the thigh area and the upper leg area as a whole. More muscle - a quad, which consists of four different muscles!
52. Thoracolumbar fascia
63. External oblique muscles
TRICEPS
44. The lateral bundle of muscle
45. Long muscle bundle
46. Medium bunch muscle
Biceps hips
53. Wide fascia
54. Biceps muscle of thigh
55. Leading muscle
56. Semi-tendinous muscle
57. Thin muscle
58. Half-webbed muscle
Although the exercises have many positive effects on human health, in general, too many exercises can be harmful and even dangerous! Proper rest and recovery are very important for healthy exercise, and without them the body will be in a state of permanent injury and not adapted to the exercises. Without adequate rest between repetitions, the likelihood of a stroke or other circulatory problem increases significantly.
When it comes to running, excess exercise does more harm than good. Excessive functioning can cause a disease called rhabdomyolysis - damage to muscle fibers! People who spend the whole day all day, develop some kind of dependence on it. This mechanism is not yet fully explained, but the fact is that most of them develop feelings of depression and agitation. Most believe that this is due to the withdrawal of natural endorphins caused by exercise.
BUTTOCKS
64. Small gluteus maximus
65. Gluteus maximus
And now in a nutshell about each muscle:
The best exercises for muscle development
Trapeze - or abbreviated "ladders", this muscle belongs to the upper back, raises and lowers the shoulders. The best exercise for pumping a gangway is -.
According to the Centers for Disease Control and Prevention, almost every day of the week it is recommended to have at least 30 minutes of average intensity of physical activity. Moderate intensity means a small but noticeable increase in respiration and heart rate.
Although most people do not pay enough attention to him, breathing is one of the most important aspects of good and healthy exercise. This is due to the fact that the absorption of oxygen must be maximized and must meet the needs of the body.
Exercises and weight loss
Physical activity helps reduce body fat by building muscle mass and improving the body's ability to use calories. 30 minutes of daily exercise combined with calculating and controlling calorie intake can lead to the desired weight loss. Most people can lose more than 30 pounds during the regular school year and keep them forever. Approximately 400 calories are burned within 30 minutes of exercise of average intensity.
The broadest back muscles or “wings” in slang - emphasize the triangle of the back; the wider the back, the larger the broadest muscles. Function - information and breeding blades. The best exercise for the back -.
Long back muscle or - the so-called muscular "pillars", this muscle is the strongest in the human body, holds the muscular carset, and is also responsible for the flexion and extension of the trunk. If you have problems with the spine, or just a weak back, then you just need to strengthen these muscles. The best exercises for pumping "pillars".
Mental exercises and functions
Regular exercise can help relieve the symptoms of depression, agitation, and anxiety that most people experience on a daily basis. Exercise helps the brain maintain a high level of concentration by increasing the flow of blood and oxygen to the brain and increasing the chemicals in the brain that help you learn and create new brain cells.
Frontal training of heights is widely carried out in gyms. During this exercise, especially when working with bars, washers or dumbbells, that is, with free weights, the resistance will always be in the vertical direction from top to bottom. Therefore, when a person performs a frontal lift, mainly when he reaches the highest lever of the resistance lever, at an angle of 90 ° from flexion or shoulder flexion, the weight of the acceleration of gravity resistance will tend to produce three joint movements.
Chest muscles or simply the “breast” is involved in the process of inhaling, and it also delays the shoulder blade forward, down and inward, and indirectly helps to raise the ribs. Let's just say that in order to have a chest like Arnold Schwarzenegger you need to train long and hard, the best exercise, of course, is normal.
Press - stabilizes the abdominal muscles. One of the most "capricious" muscles in the human body. What would have been a beautiful relief press, it is necessary not only to train him often, but also to monitor nutrition. One of the most effective and proven exercises -.
The first tendency of movement occurs over the gleno-humeral or shoulder joint, i.e. gravity will tend to lead to movement of the gleno-humeral stretch or shoulders. However, the individual permits this tendency of movement, becoming all the more not a tendency, but a dynamic movement of the gleno-humeral joint. This movement is necessary so that a person can perform training mainly on the muscles of the anterior deltoid, the clavicular cluster of large pectoral muscles, and the coracobrachial muscles, which are strong flexors of the shoulder.
Delta or shoulders - are divided into three main beam front, middle and rear. The function in the body is raising, lowering, and rotating the arm. If you want to have big, pumped shoulders, do it in front of you with a free weight.
Biceps - bends the arm. One of the most favorite exercises for beginners in the gym, not without irony said. - The best basic exercise for hands.
However, the text mentions two more movement trends. One of them is found on the spine. That is, the weight accelerated by the gravitational force will tend to produce a movement of the thoracolubular flexion. However, since we visualize this trend of movement, this does not occur. This does not happen because the isometric compression of the extensor muscles of the spine, that is, the lumbar spine and erectile spines, will be performed. The third movement trend is hip flexion. However, since we also visualize this tendency, this does not occur because it is mainly the muscles that will move in a static or isometric way in order to avoid this tendency of movement.
Triceps – extension arm. Consists of 3 main beams: internal, medial and lateral. The best exercises for pumping triceps - on a horizontal bench.
Forearm - moves his fingers, rotates the brush and squeezes the hand into a fist. The stronger your forearm, the more weight you can lift in individual exercises, for example, in a deadlift. There is no better exercise as a current for the forearm, since they need to be trained in various ways and in different directions, as far as the volume of the forearm is concerned, the leading position is occupied by the flexion exercise and.
How to perform an exercise at the front level?
Exercise at the front can be performed using a barbell or a pair of dumbbells. To do this, the individual should preferably stand in an orthostatic position, maintaining the anatomical and physiological curvatures of the spine and using a rod or pair of dumbbells manually, holding the front of the thigh. Then the individual should perform lateral opening of the legs to about the width of the thigh or shoulders. Then you should gently tilt your knees to get a good body stabilization. If a person with lateral displacement of the legs does not get a good stabilization of the body, another strategy is to jointly perform lateral detachment of the front legs.
Gluteus muscles - One of the largest muscles involved in almost any movement of the body. The best exercise for pumping buttocks -.
Quadriceps - straightens the leg. All the same, as with the biceps of the hip, that is, first you pump up the gross muscle mass of the legs by squatting with a barbell on your shoulders, and then begin to hone it. The best isolating exercise for pumping large quadriceps is considered.
Probably, this strategy will increase the stabilization of the human body. After this standardization of the initial positioning is completed, the person is ready to begin the execution of the frontal elevation. In view of this, an individual must perform a flexion movement of the shoulder in the concentric phase to approximately 90 ° of flexion of the glonogural joint or shoulder. Then the individual should perform an eccentric phase of movement, performing a gleno-humeral extension or shoulder until the upper limbs are reached close to the body. If the goal of a person with the practice of resistance training with weights is the development of muscle hypertrophy, then it is interesting that during the eccentric phase of movement there is no complete alignment of the upper limbs next to the body.
Spawn or the shin is the strongest muscle in our body, responsible for the flexion and extension of the foot. To increase its size is quite difficult, because our body has made it anatomically resilient. And as you know, endurance muscles are not famous for their volumes, therefore, in order to increase gastrocnemius muscles it is necessary to load them with heavy weights, to shock them with a load, this is the only way to stimulate muscle growth in the leg. The best exercise for pumping the calf -.
When creating alignment near the body, the resistance of the lever arm, the resistive torque and, consequently, the decrease in the tension created by the target muscle will be reduced. This reduction in mechanical stress can lead to a decrease in maximizing the production of tissue microelements, which is an important phenomenon for the production of the hypertrophic process.
What muscles act dynamically during frontal elevation?
As described above in the text during the completion of the concentric phase of movement, the individual will perform flexion with a globual or shoulder, that is, the person will move the upper limbs forward. To accomplish this movement, it will trigger due to its starting points and insertion of the anterior deltoid, thoracic clavicle or the upper, coracobrachial and superior trapezium muscles.
Now we know best bodybuilding exercises for pumping muscles.
Knowledge is power, when you clearly understand and understand how to pump this or that muscle, how many approaches and repetitions, how much rest between approaches, what exercises are better to use to pump the muscles you need, then you will definitely come to the goal.
Send your good work in the knowledge base is simple. Use the form below.
Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.
Posted at http://www.allbest.ru/
State educational institution of higher professional education of the Republic of Belarus
Faculty of Engineering and Pedagogy
Muscle groups and exercise
Work performed a first year student
Groups 109311
Bernatsky Egor Yuryevich
Checked teacher
Steep Margarita Yegorovna
Minsk 2011
Introduction
Muscles, muscle groups
Muscles or muscles (from the Latin. Musculus - mouse, small mouse) - organs of the body of animals and humans, consisting of elastic, elastic muscle tissue that can contract under the influence of nerve impulses. Designed to perform various actions: body movement, reduction of the vocal cords, breathing. Muscles are 86.3% water.
Muscles allow you to move parts of the body and express thoughts and feelings in actions. A person performs any movements - from such simple ones as blinking or smiling, to subtle and energetic, which we see in jewelers or athletes - thanks to the ability of muscle tissue to contract. Not only mobility of an organism, but also the functioning of all physiological processes depends on the correct functioning of muscles consisting of three main groups. And the work of all muscle tissue is controlled by the nervous system, which ensures their connection with the brain and spinal cord and regulates the conversion of chemical energy into mechanical energy.
In the human body, there are 640 muscles (depending on the method of calculating the differentiated muscle groups, their total number is from 639 to 850). The smallest are attached to the smallest bones, located in the ear. The largest - large gluteal muscles, they set in motion the legs. The strongest muscles are chewing.
The shape of the muscles is very diverse. The most common spindle-shaped muscles characteristic of the limbs, and wide muscles - they form the walls of the body. If the muscles have a common tendon, and two heads or more, they are called two-, three- or four-headed muscles.
Muscles and skeleton determine the shape of the human body. An active lifestyle, balanced nutrition and sports contribute to the development of muscles and reduce the amount of adipose tissue.
In humans, there are many different muscles that are usually divided into groups. Since we do not need to train all the muscles, I gathered the opinions of various trainers, highlighting the common muscle groups that need to be developed:
· Muscles of the anterior part of the thighs (quadriceps);
· The rear of the thighs (two-headed);
· Gluteus muscles;
· Pectoral muscles (pectoral);
· Back muscles;
· Calf muscles;
· Abdominal muscles (abdominal);
· The front upper arm (biceps);
· The back of the upper arm (triceps);
· Shoulder muscles (deltoid).
1. Exercises for the muscles of the hands
1.1 Pushups with an emphasis on the back of the bench
This type of push-up is widely used by bodybuilders, as it is one of those rare exercises that equivalently “load” all the heads of the triceps muscle of the shoulder.
Warning: you should not perform this exercise if you have problems with your wrists.
Place two benches parallel to each other at a distance of 90-120 cm.
[A] Sit in the middle of the bench, as a burden, use the "pancake" from the bar, put it on your hips, and firmly rest your hands on the edge of the bench. Slide off the bench and place your feet on another bench 15 cm from the edge. At the same time, arms should remain straight, and elbows “look” strictly back.
[B] Take a deep breath and, bending your elbows, lower the pelvis to the floor as much as possible. In the lower position, hold your breath and, with the power of some triceps, lift yourself to the starting position. When performing the exercise, the chin should be raised, and the gaze should be straight ahead.
1.2 Extension of the arms with a dumbbell because of the head lying
Exercise for forearm extension muscles
Caution: use a weight that will allow you to perform this exercise skillfully, and make sure that the dumbbell discs are well secured.
[A] Lie on the bench with your back so that the head protrudes slightly over the edge of the bench. Feet put on the floor wider shoulders. Hold the dumbbell with both hands. Stretch your arms over your head so that the dumbbell is perpendicular to the floor.
[B] Slowly bend the arms at the elbows, lowering the weight behind the head as low as possible (hand movements are made strictly from the elbow!). At the lowest point, pause, feel the stretch of the triceps, and slowly, with a controlled movement, return to the starting position.
1.3 Arm extension with dumbbell
Arm extension is one of the best exercises for all the muscles that extend the arm at the elbow.
[A] Take the dumbbell in one hand. Go to the bench and lean forward so that the line of your back is parallel to the line of the floor. Lean on the bench with the same knee and arm, as shown in the photo. Raise your hand with a dumbbell as high as possible. It should be bent at the elbow joint at an angle of 90 °, and the forearm should be perpendicular to the floor. Look straight ahead.
[B] With the help of triceps, lift the weight upwards, extending the arm at the elbow and reducing the triceps as much as possible. At the end of the positive phase of the exercise, the arm should be parallel to the floor. At the top, pause and slowly return to the starting position. Doing the exercise, do not swing the arm or change the position of the torso.
Having completed the exercise with one hand, change the position of the body and perform the extension with the other hand.
1.4 Hands down on a simulator
Exercise also loads deltoid muscles.
[A] Set the seat height so that the shoulders are parallel to each other, and your feet touch the floor. Sit as tightly as possible to ensure full body stability. In the initial position of the forearm, holding the stops should be in line with the shoulders.
[B] Bring the stops in front of you until it touches, but only by cutting the pectoral mice. To increase the load on your dogs, linger for one second in this position, and then slowly release the weight, but not to the end. From this position, perform the following repetition.
1.5 Wrist extension on the block
Exercise for muscles that produce dorsal flexion of hands in wrist joints. We recommend that you use lighter weights when performing this exercise than in the previous exercise.
Place the bench end to the block device and fix the handle on the lower block.
[A] Sit on the edge of the bench, legs spread wide. Grasp the handle with both hands grip on top and put your hands on your hips, as shown in the photo. Movement in the wrist joint should not be limited. For the convenience of doing the exercise, lean forward slightly.
[B] Make a rear extension of the brush, pause and return to the starting position.
2 . Exercises for the back muscles
2.1 Thrust to the bottom on the block
Exercise - thrust to the bottom on the block, actively loads rhomboid muscles. Doing overload with the weight, do not overdo it with weight, it will prevent you from observing the correct technique of the exercise.
Thrust to the bottom on the block as follows:
[A] Set the seat height so that you can comfortably and comfortably place your hips under the support rollers. Grasp the crossbar with a wide grip (slightly wider than the shoulders) from above. Stretch your back slightly and fix. Chest feed forward.
[B] With the help of the broadest back muscles, start to pull the bar down to the upper chest. At the same time, move your elbows down and back, and reduce the shoulder blades. At the lowest point, pause and slowly return to the starting position. When performing the exercise, lower the crossbar strictly down and do not tilt the body back.
2.3 Thrust rod in the slope wide grip
The exercise also works to strengthen the rhombic, deltoid, trapezoidal muscles, biceps, and rectus muscles.
[A] Stand up straight with your legs shoulder-width apart, knees slightly bent. Lean forward and grasp the bar of the bar with the grip on top of a little wider than the shoulders. Keep your back straight.
[B] Tighten the muscles of the back and pull the barbell to your chest with two counts, while remaining in the tilt position. Look straight ahead. This will help you keep your back straight. At the top point, make a second pause, trying to minimize the blades. Then slowly lower the weight to about the middle of the lower legs and repeat the exercise again.
2.4 Traction on the block to the chest sitting (exercise "Rowing")
Exercise "Rowing", as well as the previous exercise, strengthens the muscles of the belt and the muscles of the lower back.
The Exercise "Rowing" is performed as follows:
[A] Fix the handle on the cable of the lower unit. Sit down to the block device. Rest your feet firmly on the stops of the block device, bending your knees slightly. Lean forward and hold the handle of the block device with both hands. In the initial position, the arms should be fully extended, the palms facing each other, the back should be even, and the body should be tilted slightly forward.
[B] Hold the back straight, pull the handle of the block to the chest, at the same time bringing the body into a vertical position and maximally reducing the shoulder blades. Elbows should be turned strictly back. At the end point, pause and return to the starting position.
2.5 Tilts forward with turning the torso with a dumbbell
Exercise also strengthens the gluteal muscles and thigh biceps.
[A] Take a dumbbell in your left hand with a neutral grip and stand up straight with your legs slightly wider than your shoulders. Bend your knees slightly for stability. Stretch your arms along the body (palms facing each other). Spread the chest, shoulders back, keep your back straight.
[B] Slowly lean forward, while turning the body to the right. At the lowest point, touch the toe of the straight leg with the dumbbell. After a second pause, slowly return to the starting position.
Having completed the approach, shift the dumbbell in your right hand and repeat the exercise with a turn in the other direction.
2.6 Deadlift (Deadlift)
This is a universal exercise that, in addition to the muscles of the back, perfectly loads the muscles of the arms, shoulder girdle, legs and buttocks.
Put your legs shoulder-width apart and bend them slightly at the knee joints. Lean forward and grasp the bar of the bar with a straight grip at shoulder level or slightly wider.
[A] Lift the bar above the floor and hold it on your outstretched arms. Keep your back straight; it must be parallel to the floor, otherwise you can injure the lower back.
[B] Shoulders straighten, inhale deeply and slowly unbend, stretching the barbell to the upper thighs. At the end point of the movement, the back, arms and legs should be straight. After a second pause, slowly lower the weight, returning to the starting position.
body muscle sport exercise
3 . Exercises for abdominal muscles (abdominal press)
3.1 Lateral tilt with dumbbells / side tilt with dumbbells
Exercise side bends with dumbbells aimed at strengthening the muscles, providing the movement of the body to the side.
Dumbbell inclinations are performed as follows:
[A] In each hand, take a neutral grip (palms facing inward) on the dumbbell. Stand up straight. Feet put pa shoulder width. Hands down along the hips. Keep your back straight. Shoulders lower.
[B] Slowly lean in one direction, allowing the dumbbells to “pull” you down. By tilting, you should feel well the stretching of the slanting abdominal mice. Then slowly return to the vertical position and, without pausing, again tilt in the same direction. After completing the approach, make the slopes with dumbbells in the other direction. Do not bend backward or lean forward when doing the exercise; movement should be strictly in the frontal plane.
3.2 Pelvic elevations supine
This exercise is equally effective for both the upper and lower parts of the straight belly mice.
Exercise also actively loads the gluteal muscles and quadriceps of the hips.
[A] Lie on your back and lift your slightly bent knees at a 90 ° angle. Press the waist to the floor. Place your hands on both sides of the body.
[B] Slowly, with an effort of the press, push your legs up, taking the pelvis off the floor. At the top point, pause and slowly return to the starting position, lowering the pelvis. Keep your legs vertically throughout the entire exercise.
3.3 Twisting on the block supine
Exercise equally develops both the upper and lower parts of the rectus abdominis muscle.
[A] Secure the rope handle on the bottom block. Lie on your back with your head towards the block device. Press tightly to the waist. Bend your legs at an angle of about 45 °, putting his feet to the width of the hips. With both hands grab the ends of the rope handle and place them at the temples.
[B] Without changing the position of your hands, inhale, hold your breath and use your abdominal muscles to lift your head, shoulders and shoulder blades (but not your lower back!) As high as possible, overcoming the resistance provided by the block device. At the top point, additionally strain the press and slowly return to the starting position.
Complete the approach without pausing between repetitions.
3.4 Body turns with dumbbells sitting
Exercise also involves the biceps and forearm muscles.
[A] Taking the dumbbells in your hands with a neutral grip, sit on the edge of a horizontal bench. Legs tightly on the floor. Keep your back and head straight. Arms, bent at the elbow joints, place the abdomen, as shown in the photo. Dumbbells hold upright. Look straight ahead.
[B] Slowly turn the torso to the right, the amplitude of movement should be maximum. At the end point, hold for one second and then slowly return to the starting position to rotate the body to the left. Continue to alternate turns to the right and left until you feel that your muscles are tired. When performing this exercise, movement should be performed exclusively at the waist, and not at the hip joints.
3.5 Raise your legs hanging
Exercise effectively loads not only the upper and lower portions of the abdominal muscles, but also the obliques.
[A] Jump up, grab the crossbar and, hanging on it, completely straighten your arms.
[B] Take a breath, hold your breath, and then pull your knees up to your chest, simultaneously turning them one way or the other. At the top point, make a second pause, lower the legs and, without relaxing the muscles, perform a repetition. Doing exercise, do not swing the body, helping yourself to lift the legs.
4 . Exercises for leg muscles, exercises for calves, calves
4.1 Laterals with a bar
Exercise also perfectly strengthens the muscles of the hips. For beginners, we recommend using light weights to avoid injury and perform the exercise technically.
[A] Lower the bar to your shoulders and, holding it wider than your shoulders, stand straight. Spread your legs shoulder-width apart, turn your toes out, bend your knees slightly. Keep your back straight, unroll your shoulders, straighten your chest and retract your stomach.
[B] Take a deep lunge to the right. At the lower point, the right thigh should be parallel to the line of the floor, and the knee of the right leg should be vertically in line with the heel. After a second pause, push your right foot off the floor and return to the starting position. Again, repeat the lunge to the right.
After completing the approach, perform attacks on the left side.
4.2 Plie - squatting with the burden
The exercise “Plie squatting” also works on the quadriceps of the hips and muscles of the inner thighs.
[A] Stand up straight, holding the dumbbell in front of you with both hands, as shown in the photo. Spread your legs wider than your shoulders, bend your knees slightly and turn your toes extremely hard to the outside. Straighten your back, move your shoulders back, lift your chin. The gaze must be straight ahead.
[B] Tighten the abdominal muscles and, while keeping your back perfectly straight, pointedly slowly sink to the squat. In the lower position, the hips should be parallel to the floor. Fix this position for one second and begin the reverse movement. Straighten up, but leave your knees slightly bent, and repeat the exercise. When performing “Plié squats”, you cannot deflect the body either forward or back - keep your back absolutely straight.
4.3 Lifting socks standing on one leg
Exercise works on the calf muscles.
[A] Stand on the edge of the platform. The left foot should stand on the platform only with the toe, and the heel to rest on the floor. Put your right leg behind the ankle of the “working” leg. To maintain balance, transfer body weight to the “working” leg, push the body forward slightly and extend the straight arms in front of you.
[B] Slowly rise on the tip of your left leg as high as possible, while maintaining the position of your arms and body. At the highest point of the movement, shorten the gastrocnemius muscle as much as possible and, after making a second pause, slowly descend to the starting position.
After completing the approach, change the legs and do the exercise for the right leg.
4.4 Sitting socks
Exercise mainly works on strengthening and development of soleus muscles.
[A] Sit on a bench (stool) And put your feet on your toes on the edge of the platform. The platform should be removed from the bench approximately at a distance of 30 cm. In the initial position, the heels should be lowered down to the full tension of the mouse calf. Across the hips, closer to the knees, position the barbell to increase the load on the muscles when performing this exercise.
[B] Holding the barbell with your hands (but not lifting it), squeeze the weight with your knees as high as possible, raising your feet on your toes. At the top, take a second pause, return to the starting position and repeat the exercise.
4.5 Reverse lifting legs with a burden on a horizontal bench
Exercise is also very effective for the muscles of the lumbar region.
[A] Having fastened weights on the ankles of the legs, lay down on a horizontal bench. In this case, your legs and pelvis should hang from the edge of the support. Bend your legs slightly at the knee joints. For stability, grasp the edges of the bench with your hands. Look straight ahead.
[B] Keeping a steady position, squeeze your legs tightly, strain your buttocks and slowly lift your legs. Raise your legs until your hips are in line with your back. At the highest point of the amplitude, strain your buttocks, take a second pause and slowly lower your legs, but do not let them touch the floor with your toes until you complete the entire approach.
Posted on Allbest.ru
Similar documents
Brief information about the main complexes of exercises designed for individual muscle groups. Exercises for the main muscles of the arms, back, abdomen (abdominals), legs, their characteristics and description. Features of the exercise with dumbbells and barbell.
abstract added on 11/17/2014
Pilates - a complex of exercises for the whole body, which develops flexibility and mobility. The effect of pilates on the children's body. A set of exercises for strength and flexibility of the muscles of the back, legs, neck, shoulders, arms, thighs, and oblique abdominal muscles. Improve balance.
term paper, added 06.11.2012
Special exercises for the abdominal muscles. Aerobic exercise for burning calories, weight loss. Drawing up a training program. Exercises to maintain the internal organs of the abdomen in a normal position. The pace of exercise.
abstract, added 02.28.2014
Anatomical and physiological features of the musculoskeletal system. Functions of muscles, features of strength exercises aimed at the development of muscles of the body. Muscle work at rest and during physical exertion. The impact of sports on the state of skeletal muscles.
abstract added on 04/04/2015
The study of the structure and function of the abdominal muscles, plastic and functional anatomy of their layers. Development of methods for the development of these muscles. Check your own physical fitness. Description of the complex exercises for the abdominal muscles.
abstract, added 01/04/2016
An exemplary set of physical and recreational exercises for a group of 50-60-year-old men in 12 sessions for the development of endurance, flexibility and strength abilities. Exercises for the development of the muscles of the arms and shoulder girdle, back and abdominals.
examination, added on 04.06.2009
Muscles of hands and forearms: anatomical structure, recommendations and exercises for their development. Recommendations for the implementation of the proposed exercises. Comparative characteristics of exercises for the development of the muscles of the hands and forearms.
thesis, added 06.11.2006
Exercises to warm up before starting the main part of the workout. A set of exercises to tone the muscles of the arms and chest, abdominals, legs and buttocks. Levels of load when performing exercises: first, second. Basic exercises to strengthen the muscles of the back.
abstract, added 24.03.2010
The concept and history of shaping, its fundamental rules. Warm-up procedure. Shaping for the back and abdominal muscles, waist and oblique muscles, as well as the upper abdominals. Distinctive features of fitness and aerobics, the methods and approaches used.
abstract, added on 20.06.2014
Using a system of exercises consisting of alternating tension and relaxation of various muscles and muscle groups: face, neck, arms, back, abdomen, legs (thighs, legs, feet). Relaxation of mental activity. Psychological and physiological effects.
Loading...
