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Strength training basics: Major muscle groupsBodybuilding & weight training guideThe beginner to bodybuilding can quickly become confused with the amount of information on bodybuilding when first looking into taking it up; there are so many different programs available and so many different supplements on offer that it's easy to see why a person becomes confused. Then there is all the fancy terminology for the gym equipment and the major muscles in the body, the beginner might have heard of the "abs" , but what are the "gluteals" or "rhomboids" , where are they and what is the best way to exercise them? So for the beginner here is some of that fancy terminology made simple in plain English. Abdominals - these are the large flat muscles that run the length of the abdomen, they are what people refer to commonly as the "abs" or "six pack", and exercises such as crunches and curls are an excellent form of exercise for these muscles. Biceps - this is the front of the upper arm, the best exercises are bicep curls which can be done with barbells, dumbbells or a machine. Calf - these are the muscles on the back of the lower leg and standing calf raises are an ideal way to tone these muscles. Deltoids - these are found on the cap of the shoulder and consist of three parts, the anterior deltoid, at the front, the medial deltoid, in the middle and the posterior deltoid, at the back. The anterior deltoid is best worked with push ups or bench press, the medial deltoid is best worked with side dumbbell raises and the posterior with rear dumbbell raises. Gluteals - these are commonly known as the glutes, it is the big muscle that covers the butt, excellent exercises are the squat and leg presses. Hamstrings - these are the muscles at the back of the thighs and good exercises are squats, lunges and leg curls. Hip abductors and adductors - these are muscles on the inner and outer thigh, abductors are on the outside, adductors on the inside and excellent exercises are side lying leg lifts, standing cable pulls and multi hip machines. Latisimus dorsi - these are commonly known as the lats and are found on the mid back, they are what give the bodybuilder the V shape, pull ups, chin ups and dips on parallel bars are all excellent forms of exercise. Low back - these are the erector spinea muscles in the back and are what gives us our posture, the squat and dead lift are excellent forms of exercise. Pectoralis major - this muscle is commonly known as "Pecs", it is the large fan shaped muscle that covers the chest and push ups, pull ups and incline bench press are all great exercises. Quadriceps - these are commonly known as the "quads" and are found up the front of the thigh excellent forms of exercise are squats and lunges. Rhomboids - these are the muscles between the shoulder blades chin ups and dumbbell bent rows are good forms of exercise. Trapezius - these are commonly known as the "traps" and are found on the upper portion of the back, excellent exercises are upright rows and shoulder shrugs with resistance. Triceps - these are found at the back of the upper arms and push ups, dips and triceps extensions are excellent forms of exercise. |
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