G ISE1Ed I Mr Tiiceps Extensions

Posterir Superior Edge Iliac Spine

Sit or stand and grasp an E-Z bar with an overhand grip and arms vertical Inhale and bend the elbows to lower the bar behind the head. Return to the initial position. Exhale at the end of the extension. The vertical position of the arms strongly stretches the long head of the triceps brachii, emphasizing Its contraction while working. An overhand grip isolates the lateral head of the triceps brachii. Contract the abdominal muscles and avoid arching the low back. If possible use a bench with...

Sidelying Lateral Raises

Pectoralis Abdomital Head

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...

Greater Trochanter Mussle Bonding

Abdomina Muscles

Strong use of the gluteal muscles Strong use of and the hamstrings the quadriceps For some people, using the press with heavy loads can provoke a movement of the sacroiliac hinge. This can induce very painful muscle spasms. intermedius Vastus lateralis Rectus femoris For some people, using the press with heavy loads can provoke a movement of the sacroiliac hinge. This can induce very painful muscle spasms.

Lying Dumbbell Presses

Dumbbell Stomach Exercises

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...

Q individual variations in iip mobility

External Oblique Referred Pain

Regardless of Individual muscle elasticity and ligamentous tension, it is mainly the shape of the bones of the coxofemoral joint that is responsible for hip mobility. The configuration of the bone is most Important In hip abduction. When the neck of the femur is almost horizontal (coxa vara) and associated with a well-developed superior rim of the acetabulum covering the head of the femur, abduction movements are limited. When the neck of the femur is close to vertical (coxa valga) and...

Bent rows

Abdominal Muscles

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...

Dumbbell Side Bends

Intercostal Muscle Pain

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...

Omaim Chais Ohe Bends

Rectus Adductor Aponeurosis

This exercise is performed on a bench originally designed for lumbar extensions. Lie on your side with the hip on the bench, torso in the air, hands near the ears or on the chest, and feet positioned under the rolls Raise the side of the body toward the ceiling. This exercise mainly works the obliques and rectus abdominis on the side that is bending, but the opposite obliques and rectus abdominis are also used in isometric contraction to prevent the torso from lowering below horizontal. Comment...

Dumbbell lunges

Short Leg And Tensor Fascia Lata Pain

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...

Floor hip extensions

Muscles Abdominal Floor

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...

Back Presses

Mastoid Process Pain

Anterior deltoid Middle deltoid Posterior deltoid Rhomboid major Latlsslmus dorsi External oblique Sit with the back straight, holding the bar across the back of the neck with an overhand grip Inhale and extend the bar straight up, keeping the low back as straight as possible. Exhale at the end of the effort. This exercise uses the deltoid, mainly the middle and posterior fibers, as well as the trapezius, triceps brachll, and serratus anterior. Although not worked as intensely, the rhomboids,...

Incline dumbbell flys

Clavicular Head Exercises

Biceps brach , 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...

Machine trunk rotations

External Oblique Pain

Internal oblique, under the aponeurosis Gluteus medlus Tensor fascia lata Pyramidalis Pubic symphysis Quadriceps rectus femoris Fascia lata, iliotibiat band Transversus fascia of the abdomen Internal oblique Transversus abdominis Gluteus medlus Tensor fascia lata Pyramidalis Internal oblique, under the aponeurosis Pubic symphysis Quadriceps rectus femoris Fascia lata, iliotibiat band Transversus fascia of the abdomen Internal oblique Transversus abdominis Stand on the swivel plate and grasp the...

Chinups

Teres Major Muscle

To avoid tendinitis ol the distal tendon of the biceps brachii the biceps tendon that Inserts at the radius , keep the elbows slightly bent. The chin-up may be performed by bringing the back of the neck almost level with the bar. major Rhomboid minor Rhomboid major Latissimus dorsi The chin-up may be performed by bringing the back of the neck almost level with the bar. Teres major Infraspinatus Trapezius, lower Tensor fascia lata Adductor magnuS lltotibiafband-. Quadriceps, vastus lateralis...

Broosvstick twists

Right Latissimus Dorsi Injury

Deltoid Biceps brachii Latissimus dorsi Serratus anterior Stand with the legs apart, holding a stick across the trapezius above the posterior deltoid, hands resting on the stick without pushing Rotate the torso to one side and to the other, keeping the pelvis fixed with isometric contraction of the gluteal muscles. When the right shoulder is forward, this exercise works the right external oblique and, deep in, the left internal oblique and, to a lesser degree, the rectus abdominis, quadratus...

Situps

Abdominal Muscle

Quadriceps, vastus lateralis Quadriceps, vastus medialis Biceps femoris, short head Semimembranosus PERFORMING THE EXERCISE WITH A PARTNER ANCHORING THE FEET Lie on the back, with knees bent, feet flat on the ground, and hands behind the head Inhale and raise the torso by rounding the back. Exhale at the end of the movement. Return to the initial position without touching the ground. Continue until a burn develops in the abdominal muscles. This exercise works the hip flexors as well as the...

Seated calf raises

Peroneus Brevis Fascia

Although It Is not their main function these muscles participate In foot extension. Vastus intermedius -Tensor fascia lata Fascia lata, iliotibial band TRICEPS SURAE - '------Fxtenso dlgiloium longus S r Vetebra Ton head -- Peroneus longus Gluteus maximus Biceps femori g -- Gastrocnemius WppPUf sacrum ________ '_ Soteus Triceps suae II ui r- J SemimemtTanosijs y M' r j fall- Extensor hallucis longus f Achilles tendon J-L -_ Peroneus tertius A u Inferior peroneal _ -, ' Lateral malleolus MwA...

Cable back kicks

Ligament Bertin

Stand on one leg facing the machine, the other leg attached to the ankle strap of the low pulley, and the pelvis tilted forward. Grasp the handle Extend the hip and pull the leg back. Hip extension Is limited by the tension of the Iliofemoral Bertln's ligament. This exercise mainly works the gluteus maximus and, to a lesser extent, the hamstrings except the short head of biceps femoris . It helps develop the profile of the hips while firming the gluteal region. Greater trochanter Linea aspera...

Louupulley Bentover Lateral Raises

Abdominal Muscle With Horizontal Fibers

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.

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...

Hack squats

Oblique Muscle Pain

External oblique Gluteus medius Iliopsoas Tensor fascia Vastus lateralis Rectus femoris Vastus medialis Sartorius Biceps femoris Gastrocnemius, medial head Tibialis anterior Extensor digitorum longus Peroneus longus Soleus Peroneus brevis External oblique Gluteus medius 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 placed...

Elbow Sructure And Its Effect Oil Training

Elbow Hanging Abdominals

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 the...

Front sums

Vastus Intermedius

Lowering the thighs by bending the knees while the legs are held by equipment focuses a major part of the work orl the quadriceps muscles. Rectus femoris Vastus lateralis Vastus medialis Vastus intermedius Rectus abdominis under the aponeurosis Rectus abdominis under the aponeurosis Greater trochanter Adductor magnus - Fascia lata Rectus femoris Vastus lateralis Vastus medialis Vastus intermedius

Standing calf raises

Abdominal External Oblique Muscle

Gluteus medlus Gluteus maximus Greater trochanter Tensor fascia lata Calcaneus Cuboid Metatarsal TRICEPS SURAE ACTION Variation Performing the exercise at an incline machine works the calves without overloading the back. Fibula, lateral Calcaneal tuberosity Comment The triceps surae is an extremely powerful, tough muscle group that alone raises the entire weight of the body thousands of times in a day when we walk. Don't hesitate to work it with heavy weights. Calcaneus Cuboid Metatarsal...

Lat pulldowns

Lat Dorsi Insertion

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...

Vj

Extensor Carpi Radialis Brevis Surgery

Extensor carpi radialis longus Anconeus Extensor carpi radialis brevis Extensor digltorum Extensor digiti minimi PART OF THE PECTORAL MUSCLES MAINLY USED Extensor carpi radialis iongus Flexor carpi ulnaris Extensor carpi ulnaris Extensor digitorum Hang from the parallel bars with arms extended and suspended Inhale and bend the elbows to bring the chest level with the bars. Return to the extended arm position, Exhale at the end of the effort. The more the chest is angled forward during the...

Incline dumbbell presses

Abdomina Muscles

Variation Beginning the press with the hands in an underhand grip and rotating the wrists halfway to an overhand grip so that the dumbbells face each other focuses the effort on the sternal head of the pectoralis major. Sit on a bench with an angle of no more than 60 degrees to prevent too much work with the deltoid , with elbows bent and grasping the dumbbells with an overhand grip Inhale and extend the arms vertically, bringing the dumbbells together. Exhale at the end of the movement. This...

Straightarm lat pulldowns

Abdominal Muscles

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...

Standing machine hip abductions

External Oblique Movement

Gluteus maximus Adductor magnus Semltendlnosus Semimembranosus Gracilis Sartorius Quadriceps, vastus mediaiis Biceps temoris, short head Peroneus longus Extensor digitorum longus Stand on one leg at the machine, placing the other leg against the roll below the knee Slowly raise the leg as high as possible. Return to the initial position. Abduction Is limited by how soon the neck of the femur butts up against the rim of the acetabulum. This exercise develops the gluteus medius. It also develops...

Oneleg toe raises

Toe Raise Muscle Groups

I I Long calf Gastrocnemius and soleus are low Gastrocnemius and soleus are high with a long tendon. Semitendinosus Biceps femoris, 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...

Upright mm

Abdomina Muscles

Long head-Medial head- Middle deltoid Posterior deltoid Anterior deltoid Upper portion Middle portion Lower portion Aponeurosis insertion of latissimus dorsi Stand with the legs slightly apart, keeping the back straight and grasping the barbell with an overhand grip. The grip should be hand width or slightly wider Inhale and pull the barbell up along the front of the body to the chin, raising the elbows as high as possible. Exhale and lower the barbell with a controlled movement....

Calves quer bench situps

Abdomina Muscles

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...

Suspended bench situps

Rectus Femoris

Comment This movement requires a fair amount of strength, which you can build through other easier exercises. Comment This movement requires a fair amount of strength, which you can build through other easier exercises. Position the feet under the pads, with the torso suspended in midair, hands near the ears Inhale and raise the torso, trying to bring the head to the knees while rounding the spine. Exhale at the end of the contraction. This exercise develops the rectus abdominis. It also...

Dinkey Calf Raises

Triceps Surae Strengthening

Stand with the legs relaxed, toes on the foot plate and heels hanging down, legs extended, torso leaning forward, forearms resting on the front support, and the padded plate of the machine resting on the back of the hips Rise up by extending the ankles and pointing the toes plantar flexion . This exercise focuses on the triceps surae, especially the gastrocnemius. Variation If there's no machine for this exercise, put a block under the feet, bend forward, and rest the forearms on a support, and...

Attention

Lumbar Anterior Shear

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...

Highpulley Lateral EmtiiSSONS

Posterior Deltoid And Rhomboid

Anterior deltoid Middle deltoid Posterior deltoid Cranium 6th cervical vertebra Rhomboid minor Clavicle Spine of scapula Acromion Head of humerus Rhomboid major 4th thoracic vertebra Comment People who carry their shoulders forward because of chest muscle development can perform this exercise Jo addition to posterior shoulder work at a machine to help rebalance their posture. To realign shoulders where they belong, work with moderate weights, and at the end of the movement squeeze the shoulders...

Barbell shris

Abdominal Muscles

Trapezius, middle portion Trapezius, lower portion Stand with the legs slightly apart and face the bar that is either on the ground or on a stand e Grasp the bar with an overhand grip, with the hands slightly wider than shoulder width apart, or use a reverse grip If the weight Is heavy. Shrug the shoulders keeping the arms relaxed, back straight, and abdominal muscles contracted. This exercise develops the upper portion of the trapezius, mainly Its occipital-clavicular fibers, and the levator...

Lowpulley Front Raises

Brachialis Pain Middle Arm

Extensor carpi Extensor digitorym Teres minor infraspinatus Teres major Pectoralis major Latissimus do rsi Serrate anterioc- Extensor carpi Extensor digitorym Stand with the feet slightly apart, arms next to the body, Grasp the handle with an overhand grip with one hand Inhale and raise the arm up to eye level Exhale at the end of the movement, This exercise contracts the deltoid mainly the anterior deltoid as well as the clavicular head of the pectoralis major and, to a lesser degree, the...

Dumbbell squats

Abdominal Muscles

Comment There is no point in working with heavy weights. Working with moderate weights in sets of 10 to 15 repetitions provides the best results. Comment There is no point in working with heavy weights. Working with moderate weights in sets of 10 to 15 repetitions provides the best results. Stand with the feet slightly apart, a dumbbell in each hand and the arms relaxed, looking straight ahead Inhale, slightly arch the back, and bend the knees. When the thighs reach horizontal, extend the legs...

Back lat pulldowns

Teres Major

Trapezius, lower portion Brachloradialis Triceps brachii Aponeurosis of insertion of latissimus dorsi ACTION OF TERES MAJOR AND LATISSIMUS DORSI VARIATION ATA MACHINE WITH A FIXED AXIS Sit facing the machine with the thighs positioned under the pads, grasping the bar with a wide overhand grip Inhale and pull the bar down to the back of the neck, bringing the elbows alongside the body. Exhale at the end of the movement. This exercise develops the width of the back. It works the latissimus dorsi...

Torso extensions at a machine

Abdominal Muscle Pain

Spinalis thoracis Longissimus thoracis Example Two series of 15 repetitions with moderate weights and complete range of performance followed by two series of 7 repetitions with more weights and reduced range. Spinalis thoracis Longissimus thoracis lliocostalis lumborum Quadratus lumborum Sit at the machine, leaning the torso forward and the pad of the machine at shoulder-blade scapula level Inhale and press back, straightening the torso as much as possible. Return slowly to the initial position...

Stifflegged deadlifts

Erector Spinae

Infraspinatus Teres minor Teres major Deltoid Acomion ACTION OF THE HAMSTRINGS AND GLUTEUS MAXIMUS WHEN SHIFTING THE PELVIS TO VERTICAL Erector spinae, under the aponeurosis ACTION OF THE HAMSTRINGS AND GLUTEUS MAXIMUS WHEN SHIFTING THE PELVIS TO VERTICAL Erector spinae, under the aponeurosis Infraspinatus Teres minor Teres major Deltoid Acomion Serratus anterior External oblique Longhead Lateral head Triceps brachii Medial head Quadriceps, vastus ifittrmedilis Patella -- Stand with the feet...

Standing leg curls

Standing Leg Curls Hamstrings

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 maximus Tensor fascia lata Adductor magnus Gracilis Gastrocnemius, medial head Gastrocnemius, lateral head lateral and medial heads of the gastrocnemius flexes the knee...

Sumo deadlifts

Deep Muscles The Back

Omohyoid Pectoraiis major Biceps brachii Brachialis 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 Semispinalls capitis Splenius capitis Splenitis cervicis DEEP MUSCLES OF THE BACK USED DURING THE SUMO DEADLIFT Semispinalls capitis...

Cune bench situps

Quadriceps Bench

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...

Strength Training Anatomy

Pronator Teres Strengthening Exercises

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...

Machine adductions 113

Iliac Crest Pain Exercises

ADDUCTORS MINIMUS AND MAfjNUS POSTERIOR VIEW Comment Perform this exercise to strengthen the adductors. This muscle group is often injured during intense exertion. Therefore, increase the weights gradually and perform adductor muscle stretches at the end of the workout. Sit at the machine with the legs spread apart Contract the thighs to bring the legs together. Return to the initial position with a controlled movement. This exercise works the adductor muscle group pectlneus adductors minimus,...

Shoulder Injuries

Lateral View Rotator Cuff Tear

Acromioclavicular joint Coracoacromial ligament Acromion Coracoid process Supraspinatus tendon Humerus, lesser tubercle Shoulder Injuries occur frequently in weightlifting 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,...

Bentover Lateral Raises

Coracoid Exercise

Stand with legs slightly apart and knees slightly bent and lean forward at the waist while keeping the back straight. With arms hanging down, grasp the dumbbells with the elbows slightly bent Inhale and raise the arms to horizontal. Exhale at the end of the effort. This exercise works the shoulder group, accenting the work of the posterior deltoid. Squeeze the shoulder blades together at the end of the movement to contract the middle and lower portions of the trapezius, rhomboids, teres minor,...

Barbell 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. Exhaie 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...

J hamstring muscle tears

Lesser Trochanter Muscle

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 . External...

Seated barbell calf raises

Barbell Calf Raise

Variation You can also perform this exercise without additional weights while sitting on a chair or bench. In this case, work in very long sets until you feel a burn. When the knees are bent, the gastrocnemius muscle, which attaches above the knee, is relaxed. In this position, it weakly assists ankle extension because most of the work is done by the soleus. Conversely, when the knee is straight, the gastrocnemius is stretched. In this position, it actively participates in ankle extension and...

Pec Deck Heardelt Laterals

Peck Deck Posterior

M i f B ' Triceps watm, lateral head f , Infraspinatus Teres minor Trapezius, lower portion Rhomboid Sit facing the machine, with the torso against the back pad, arms forward, gripping the handles Inhale and separate the arms, squeezing the shoulder Both of these muscles arise from the posterior surface of the scapula shoulder blade , pass onto the scapulohumeral articulation, adhering to its articular capsule, and insert at the greater tubercle of the humerus. They play an Important role in...

Lateral DumiBell Raises

Pennate Muscle

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 deltoid. The...

GYM LADiE Situps

Oblique Abdominal Serratus Anterior

Extensor digitorum brevis Peroneus longus Tensor fascia lata Rectus abdominis Tensor fascia lata Rectus abdominis Latissimus dorsl Serratus anterior External oblique Extensor digitorum brevis Peroneus longus Sternum Serratus anterior Linea alba Umbilicus External oblique Sternum Serratus anterior Linea alba Umbilicus External oblique Lie faceup on the ground and position the feet between two bars in the ladder, with the thighs vertical, and hands behind the head Inhale and raise the torso as...

Alter Imte FsiNt Arm Raises

Deltoid Arm Raise

Stand with the feet slightly apart, holding the barbells with an overhand grip as they rest against the front of the thighs or slightly to the side Inhale and alternate raising the arms to the front to eye level, Exhale at the end of the effort. This exercise uses mainly the anterior deltoid, the clavicular head of the pectoralis major, and, to a lesser degree, the remaining deltoids. All movements that raise the arms contract the muscles that anchor the scapula to the rib cage, such as the...

Biceps brachii tendon tear

Latissimus Dorsi Bicep Problems

1st ribx Clavicle Coracoid process s Head of humerus v Acromion Lesser tubercle Greater tubercle. Biceps brachii, distal tendon, sectioned Zygomaticus minor Zygomaticus 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...

Incline Presses

Pectoralis Major Ribs

Flexor digitorum superficialis Anterior deltoid Biceps brach Coracobrachialis 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...

Pec deck flys

Pectoralis Abdomital Head

Pectoralis major . . . , ' ' c avicu ar head Pectoralis major . . . , ' ' c avicu ar head At a machine applying force with the hands. Sit at the machine with the arms open and horizontal, bent at the elbows. Rest the forearms on the pads, with the forearms and wrists relaxed Inhale and squeeze the arms together. Exhale at the end of the movement. This exercise works the pectoralis major by stretching it. As the elbows come together, focus the effort onto the sternal head of the pectoralis...

Cable crossover flys

Pectoral Muscle

PART OF THE PECTORAL MUSCLES MAINLY USED Manubrium sterni Cartilage Body of sternum Intercostal muscles. Vertebra lumbaiis Sacrum Os coxa Jr Biceps brachli p tm Latissimus dorsi External oblique Rectus abdominis, under the aponeurosis Linea alba Stand with the legs slightly apart and lean the torso forward a bit, with the arms spread apart and elbows slightly bent Inhale and squeeze the arms together until the wrists touch. Exhale at the end of the contraction. This is an excellent exercise for...

J crunches

Tensor Fascia Lata

Lie on the back, with hands behind the head, thighs vertical, and knees bent Inhale and raise the shoulders off the ground, bringing the knees and head toward each other by crunching, which means rounding the back and rolling the spine up. Exhale at the end of the movement. This exercise mainly uses the rectus abdominis. To work the obliques more Intensely, bring the right elbow to the left knee, then the left elbow to the right knee alternately with each crunch. Perform a crunch by rounding...

Seated rows j

Rows Brachioradialis

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...

ONEDUIiBbell Fr1Wt Raises

Middle Deltoid

Middle deltoid Posterior deltoid Anterior deltoid Extensor carpi radialis longus Biceps brachii Brachialis Triceps brachii, long head Triceps brachii, lateral head Brachioradialls Anconeus Extensor digitorum Extensor carpi radlalis 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...

Squats

External Oblique Fascia

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 dlgitorum 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...

Freestanding tbar rows

Tbar Rows Muscel

Gastrocnemius Peroneus lohcjus Extensor dlgitoram long Soleus T-bar rows also work the forearm flexors. Never round your back when performing freestanding T-bar rows. Straddle the bar with the legs slightly bent, leaning forward with a flat back about 45 degrees. Grasp the bar with an overhand grip Inhale and raise the bar to the chest. Exhale at the end of the movement. This exercise is similar to bent rows and allows you to concentrate on working your back because you do not have to focus too...

Anconeus Stretch

Elbow Extensor Anconeus Stretching

T1 Lowering the bar to the forehead GO Lowering the bar behind the head Focuses the work on the medial and lateral heads of the triceps brachli. Focuses the work on the long head of the triceps brachli. Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical Inhale and lower the barbell to the forehead or behind the head by bending the elbows. Return to the Initial position. Exhale at the end of the effort. Flexor carpi ulnaris Palmaris longus Flexor carpi...

Highpulley crunches

Umbilicus And Sternum Model

Kneel in front of the machine, holding the handle behind the neck Exhale and roll the spine as you lower the sternum toward the pubis. This movement is never performed with heavy weights. Concentrate on feeling the muscles contract, mainly the rectus abdominis, in order to focus the work on the abdominal core. Kneel in front of the machine, holding the handle behind the neck Exhale and roll the spine as you lower the sternum toward the pubis. This movement is never performed with heavy weights....

Seated leo curls

Posterior Muscles The Knee Joint

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....

Triceps brachii tears

Teres Minor And Major Pull Tear

Infraspinatus Trapezius Latlssimus dorsi Infraspinatus Trapezius Latlssimus dorsi Extensor carpi radlalls longus Extensor carpi radialis brevis Extensor digitorum iongus 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...

Should you arch your back

Interspinalis

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 deadllft 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...

Leg raises

Abdominal Muscles

Support the body by resting the elbows on the pads. Position the back against the V._ Inhale and raise the knees to the chest, rounding the back In order to contract the abdominal core. Exhale at the end of the movement. This exercise works the hip flexors, mainly the iliopsoas, and the obliques. It intensely works the lower part of the rectus abdominis. Variations HI To target the lower abdominal muscles, perform small flutters with the legs when rolling up the spine. 2 To make the exercise...

Pieachei Curls

Tricep Brachii Tendon

Brachloradlalls 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 Brachloradlalls Pronator teres Flexor carpi radialis Sit or stand with the arms...

Power squats

Peroneus Brevis Stretching

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 brevls This movement is performed the same as the classic squat, except that the legs are...