Chinups

Clavicle

Mastoid process

7th cervical vsSÉra

Teres minor Sternocleidomastoid

Biceps brachii

Mastoid Pressure Headache

Brachioradialis

Iliac crest

Os coxa

Posterior superioi Iliac spine.

i Ireatei trochanter Coccyx Femtr

ATTENTION

To avoid tendinitis ol the distal tendon of the biceps brachii (the biceps tendon that Inserts at the radius), keep the elbows slightly bent.

VARIATIONS

The chin-up may be performed by bringing the back of the neck almost level with the bar.

Clavicle

Radius Ulna

Brachioradialis major Rhomboid minor Rhomboid major Latissimus dorsi

Tnorasoi'iinibar fascia

VARIATIONS

The chin-up may be performed by bringing the back of the neck almost level with the bar.

Extensor digltorum

.Extensor carpi ulnaris

Extensor radlalis

Flexor carpi Anconeus Triceps

Teres major Infraspinatus Trapezius, lower

Latissimus dorsi External oblique'

Gluteus' medlus

Greater trochanter Gluteus

Tensor fascia lata Adductor magnuS lltotibiafband-. Quadriceps, vastus lateralis Biceps tetrads, long head Eemitendlnosus feaions, short Semimembranosus.

Hang from a fixed bar with a very wide overhand grip:

• Inhale and pull the chest up to the level of the bar.

• Exhale at the end of the movement.

Return to the initial position with a controlled descent and begin again. This exercise takes a certain amount of strength and is excellent for developing the latissimus dorsi and teres major and, when the shoulder blades come together at the top of the chin-up, the rhomboids and middle and lower portions of the trapezius. It also works the biceps brachii, brachialis, and brachioradialis.

Mastoid process

7th cervical vsSÉra

Iliac crest

Os coxa

Posterior superioi Iliac spine.

Teres minor Sternocleidomastoid

Biceps brachii

Brachioradialis

Extensor carpi radialis lortgtis

Abductor pollicis Extensor pollicis brevis

Extensor dlgiti minimi i Ireatei trochanter Coccyx Femtr

ATTENTION

To avoid tendinitis ol the distal tendon of the biceps brachii (the biceps tendon that Inserts at the radius), keep the elbows slightly bent.

Variations: By sticking out the chest you can raise your chest to chin level. To increase the intensity, wear a weight belt. Keeping the elbows in next to the body during the movement contracts mainly the external fibers of the latissimus dorsi and develops the width of the back.

Bringing the elbows back and the chest out as you raise the chin to the bar mainly solicits the upper and central fibers of the latissimus dorsi and those of the teres major. This exercise develops the bulk of the back when the shoulder blades come together and the rhomboids and the upper and lower portion of the trapezius are used equally.

Comment: Although not as strongly contracted, the pectoralis major works with the latissimus dorsi and teres major to create the angle between the arm and the trunk.

BRINGING THE BAR TO THE NECK WITH ARMS ALONGSIDE THE BODY

Develop The Latissimus Dorsi

Bringing the elbows alongside the body mainly solicits the lateral fibers ef the latlssimus dorsi and develops the width of the back.

BRINGING THE BAR TO THE NECK WITH ARMS ALONGSIDE THE BODY

Bringing the elbows alongside the body mainly solicits the lateral fibers ef the latlssimus dorsi and develops the width of the back.

BRINGING THE BAR TO THE CHEST WITH ELBOWS BEHIND

Chest And Abdominal Muscles

Pulling the elbows back to raise the chin to the bar mainly solicits the upper and central fibers of the latlssimus dorsi. This variation is excellent for developing the bulk of the back.

BRINGING THE BAR TO THE CHEST WITH ELBOWS BEHIND

Pulling the elbows back to raise the chin to the bar mainly solicits the upper and central fibers of the latlssimus dorsi. This variation is excellent for developing the bulk of the back.

Originally, the teres major and latissimus dorsi muscles of our far-off ancestors played a role In their getting around on all fours by helping them to push off with the front paws. As our ancestors became tree climbers, these muscles became powerful, specializing in vertical displacement. Returning to the ground, our more recent ancestors adopted bipedal displacement without losing the possibility of climbing. For this reason we possess powerful back muscles capable of pulling our bodies up, still allowing us to climb trees.

Comment: The main difference between our locomotor mechanism and that of our close simian relatives is the development of lower extremities that allow us to walk on two legs. Our chest and upper extremities have not developed differently and have the same structure and proportions. Contrary to popular opinion, apes do not have relatively big arms; we just have big legs!

Teres Major Muscle

Teres major

Latissimus dorsi

In both monkeys and humans, the latissimus dorsi and teres major are particularly well developed.

Teres major

Latissimus dorsi

In both monkeys and humans, the latissimus dorsi and teres major are particularly well developed.

Teres Major Muscle

VARIATION WITH A WIDE BAR AND PALMS FACING EACH OTHER

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    How to build teres major?
    2 years ago

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