Machine trunk rotations

External Oblique Pain

VARIATION SEATED AT A MACHINE

Abdominal Muscles And Fat

External oblique

Anterior superior iliac spine

Internal oblique, under the aponeurosis

Iliopsoas Pectineus Sartorius

Adductor longus Gracilis

Quadriceps, vastus rnedlalls

Quadriceps, vastus lateralis

Rectus abdominis

Gluteus medlus Tensor fascia lata Pyramidalis

Pubic symphysis Quadriceps rectus femoris Fascia lata, iliotibiat band

5th rib

Rectus abdominis

Costal cartilage Llnea alba

Transversus fascia of the abdomen Internal oblique Transversus abdominis

Umbilicus

Rectus abdominis, section

Anterior superior spine Inguinal ligament of femur

VARIATION SEATED AT A MACHINE

Rectus abdominis

External oblique

Gluteus medlus Tensor fascia lata Pyramidalis

Anterior superior iliac spine

Internal oblique, under the aponeurosis

Pubic symphysis Quadriceps rectus femoris Fascia lata, iliotibiat band

Iliopsoas Pectineus Sartorius

Adductor longus Gracilis

5th rib

Rectus abdominis

Costal cartilage Llnea alba

Transversus fascia of the abdomen Internal oblique Transversus abdominis

Umbilicus

Rectus abdominis, section

Anterior superior spine Inguinal ligament of femur

Stand on the swivel plate and grasp the handle:

• Rotate the pelvis to one side then to the other, keeping the shoulders fixed. The knees should be slightly bent. Control the rotations. This exercise mainly works the external and internal obligues and, to a lesser degree, the rectus abdominis.

To feel the effort more intensely on the external and internal obliques, round the back slightly.

Best results are obtained with very long sets.

/ Head of femur \ Pubic symphysis Greater trochanter Pubic tubercle

DEEP MUSCLES OF THE ABDOMEN

Quadriceps, vastus rnedlalls

Quadriceps, vastus lateralis

MAIN MUSCLE GROUPS

Abdominals

Arm extensors

Arm extensors

Wrist flexors

Wrist flexors

Surae

Surae

Adductors

Wrist extensors

Wrist extensors

Scapulae fixers

Scapulae fixers

Pectorals

Pectorals

Dorsal muscles

Gluteals

Gluteals

Thigh flexors

Thigh flexors

Quadriceps

Shoulders

Arm flexors

Arm flexors

Lumbar muscles

Lumbar muscles

Trapezii

Trapezii

Ischiofemoral Ligament

3rd lumbar vertebra - Spinous process

.Sacrum < - Head of femur ¿tr Ischial spine f \ Pisiform S \ Greater trochanter J \\ Neck of femur W Lesser trochantei\ \ ^ Gluteal tuberosity \ Ischial tuberosity ^ Diaphysis of femur Inferior pubic ramus

Ischiofemoral ligament

Sagittal suture -Parietal foramen _

Superior nuchal line Inferior nuchal line Mastoid notch Atlantooccipital membrane

Superior transverse scapular ligament Acromioclavicular ligament -

Coracohumeral ligament -Articular capsule -

Supraspinous ligament -External intercostal muscle -Intertransverse ligament -Articular capsule -

Lateral intermuscular septum -Medial intermuscular septum -Radial collateral ligament -Ulnar collateral ligament -Radial annular ligament -

Interosseous membrane, Ulnar collateral ligament x Dorsal radiocarpal ligament ( Radial collateral ligament v

Dorsal intercarpal ligament _ Dorsal metacarpal ligament . Collateral ligament -

Collateral ligament -Articular capsule • Deep transverse -metacarpal ligament

, Parietal bone

__ Occipital bone , Temporal bone .. Lateral occipital protuberance , Mastoid process

- Mandible

- Atlas, 1 st cervical vertebra -Axis, 2nd cervical vertebra

Clavicle

Scapula

Acromion

Spine of scapula Head of humerus

-Greater tuberosity

Medial border I Lateral bordejj

Diaphysis of humerus Deltoid tuberosity Groove of radial nerve Transverse process 10th thoracic vertebra 12th rib (floating rib) Olecranon fossa Lateral epicondyle Medial epicondyle Olecranon

_Head of radius

Costoid process

Posterior sacroiliac ligament Sacrotuberous ligament Sacrospinous ligament Sacrococcygeal ligament

Coccyx Pubic symphysis

Adductor magnus tendon Medial head of gastrocnemius Articular capsule Gastrocnemius lateral head Oblique popliteal ligament Fibular collateral ligament Arcuate popliteal ligament Popliteus muscle Posterior ligament of head of fibula Semimembranosus tendon Tibial collateral ligament

Interosseous membrane Posterior tibiofibular ligament

Deltoid ligament Lateral talocalcaneal ligament Medial talocalcaneal ligament Calcaneofibular ligament Calcaneal tendon

Linea aspera

Medial supracondylar line Lateral supracondylar line Popliteal surface Adductor tubercle Lateral epicondyle Lateral condyle Medial condyle Intercondylar fossa Meniscus Medial condyle Head of fibula Soleal line Body of tibia Body of fibula

Medial malleolus Lateral malleolus Navicular Calcaneus Cuboid bone Metatarsal

Proximal phalanx

Iliac crest - Anterior gluteal line Posterior superior iliac spine Radius

- Anterior superior iliac spine - Ulna

- Head of ulna, styloid

- Styloid process

- Trapezium

- Triquetral

" Trapezoid x Capitate 1 Hamate ■ Metacarpal 1 Proximal phalanx * Middle phalanx ^ Distal phalanx process

Deep

Supracondylar Process Proximal Phalanx

Lumbar vertebra ! , Intervertebral dix

Sacral promontory ~ Iliac a|a—

gP»/ Costold pro- ' fj cess iliolumbar ligament

Anterior sacroiliac ligament /.

Sacrum

Greater trochanter"

gtf Iliofemoral llga- / ni ment

Ifi Inguinal liga- ^ fjjl ment jf Pubofemoral ligament'

Sacrospinous ligament ■

Sacrotuberous ligament'

Head of femur

Lesser trochanter

Arcuate pubic ligament

Obturator membrane ' Superior pubic ligament

Frontal bone „ Supraorbital foramen v Parietal bones Sphenoid bone -Infraorbital foramen^ Mandible -Mental foramens Interclavicular ligament x Anterior sternoclavicular ligament^ Costoclavicular ligament Conoid ligamentN Trapezoid ligament N Acromioclavicular ligament -Coracoacromial ligament -Supraspinal tendon -Coracohumeral ligament -Subscapularis muscle — Biceps brachil tendon, long head -Sternocostal ligament -Interchondral ligament -Internal intercostal muscle -External Intercostal muscle -Medial Intermuscular septum -Lateral intermuscular septum -Radiate ligament of costal head -Anterior longitudinal ligament -Articular capsule -Ulnar collateral ligament -Annular ligament of radius -Radial collateral ligament ' Oblique cord ' Intertransverse llgamenf Interosseous membrane-

Palmar radioulnar ligament -Palmar radiocarpal ligament -Palmar ulnocarpal ligament "

Radial collateral ligament Flexor retinaculum ' transverse metacarpal ligament Ulnar collateral ligament Pisohamate ligament / Palmar ligament'

Adductor magnus tendon „ Quadriceps tendon -Suprapatellar bursa -Quadriceps, vastus medialis -

Quadriceps, vastus lateralis' Lateral patellar retinaculum" Fibular collateral ligament' Medial patellar retinaculum'

Tibial collateral ligament' Interosseous membrane -

Anterior tibiofibular ligament -Articular capsule-Deltoid ligament-

Anterior talofibular ligament-Deep transverse metatarsal ligament .

, Nasal bone

- Superior orbital fissure . Lacrimal bone

- Inferior orbital fissure

- Temporal bone

- Zygomatic bone

- Mastoid process

- Mandible

- Clavicle Acromion Coracold process Head of humerus ,Greater tuberosity . Lesser tuberosity Bicipital groove - Glenoid cavity

- Deltoid tuberosity

— 12th rib (false rib) costal cartilage — Xiphoid process

- 12th rib (floating rib)

- Medial epicondyie , Trochlea of humerus -Capltuium of humerus

- Head of radius

- Coronold process

- Ulnar tuberosity

- Radial tuberosity

- Iliac crest

. Anterior superior iliac spine

- Anterior inferior Iliac spine -Ulna

- Radius

- Scaphoid

- Trapezium ■ Capitate ~ Trapezoid

- Triquetral

- Pisiform " Hamate " Metacarpal s Proximal phalanx v Middle phalanx 1 Distal phalanx

Superior pubic ramus Ischial tuberosity Pubic tubercle Inferior pubic ramus Femur

Adductor tubercle Patella

Medial condyle Lateral condyle Meniscus Head of fibula Tibial tuberosity Medial surface of tibia Tibia Fibula

Medial malleolus Talus Navicular Lateral malleolus Cuneiform bone Cuboid bone Metatarsal Proximal phalanx Middle phalanx Distal phalanx

100 Bodybuilding Tips

100 Bodybuilding Tips

Bodybuilding requires commitment. It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy. Learn tips like this one and 99 more.

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