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Know Your Muscles

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Index
A. Know Your Muscles - The Shoulders And Arms B. Know Your Muscles - The Mid-Section C. Know Your Muscles - The Lower Body D. Know Your Muscles - The Chest and Upper Back E. Know Your Muscle Building Exercises - The Shoulders F. Know Your Muscle Building Exercises - The Legs G. Know Your Muscle Building Exercises - The Chest H.Know Your Muscle Building Exercises - The Back

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Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ Know Your Muscles - The Shoulders And Arms Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms. Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows: 1. Deltoid - this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards. 2. Rotators - these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions. 3. Biceps brachii - the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front. 4. Triceps brachii - the triceps covers the the back of the upper arm and consists of three sections - the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow. 5. Brachialis - this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways. 6. Forearm muscles - the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

Know Your Muscles - The Mid-Section Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section. 4 Be Warrior bodybuilding blog http://be-warrior.blogspot.com/

Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the midsection are as follows: 1. Rectus abdominis - this is a large flat muscle wall that covers most of the front midsection from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack. 2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards. 3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine. 4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.

Know Your Muscles - The Lower Body Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body. This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows: 1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position. 2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks. 3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The 5 Be Warrior bodybuilding blog http://be-warrior.blogspot.com/

Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction. 4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front. 5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

Know Your Muscles - The Chest and Upper Back Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back. Although they are two distinct areas, the chest and the upper back will be considered together because achieving a muscular balance between them is crucial, particularly in relation to maintaining good posture. Creating an imbalance between the two is likely to result in injury. The main muscles found in the chest and uper back are as follows: 1. Pectoralis major - these are the large chest muscles found to either side of the breastbone. Its main job is to bring the upper arm inwards across the body, a movement that is known as horizontal adduction. 2. Latissimus dorsi - this is the largest back muscle that runs from the lower back to the upper arm bone. It pulls the upper arm towards the body and acts as an internal rotator of the upper arm. 3. Trapezius - this muscle runs from the mid spine to the shoulder and then to the neck. Its main role is to faciltiate movement of the shoulder blades.

Know Your Muscle Building Exercises - The Shoulders Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. 6 Be Warrior bodybuilding blog http://be-warrior.blogspot.com/

Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps. 1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid. - Hold the dumbbells at the sides with the palms facing the thighs. - Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent. - Pause. - Lower with control to the starting position. 2. Bent-over dumbbell lateral raises. - Bend over at the waist with the knees slightly bent. - Raise the arms up and to the sides as high as possible. - Pause. - Lower with control to the starting position.

Know Your Muscle Building Exercises - The Legs Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow. - Push the pads until the knees are almost locked. 7 Be Warrior bodybuilding blog http://be-warrior.blogspot.com/

Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ - Pause. - Lower with control to the starting position. 2. Leg press - you can move straight on to this exercise if you are sufficiently experienced. - Place your feet firmly at shoulder width on the foot board. - Bend the legs until they are almost touching the chest. - Pause. - Return with control to the starting position. 3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.

Know Your Muscle Building Exercises - The Chest Every bodybuilder and weight trainer will have his or her favourite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows: - Hold dumbbells directly overhead. - Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso. - Use the pectorals to pull the weights back up to the starting position.

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Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ 2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally. - Take a shoulder width grip. - Lower the bar to the chest with the elbows pointed to the side. - Return to the starting position.

Know Your Muscle Building Exercises - The Back Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow. - Take a shoulder width grip. - Pull arms towards the thighs keeping the arms straight. - Pause. - Return the bar slowly to the starting position. 2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout. - Take a shoulder width grip. - Pull bar to the chest area. - Pause. 9 Be Warrior bodybuilding blog http://be-warrior.blogspot.com/

Be Warrior bodybuilding blog http://be-warrior.blogspot.com/ - Return the bar slowly to the starting position.

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