Major Muscle Groups .
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Major Major MuscleMuscle Groups Groups
http://www.faqs.org/health/images/uchr_01_img0105.jpg
DeltoidDeltoid
Forms the rounded contour Forms the rounded contour of the shoulderof the shoulder 3 Parts:3 Parts:
Front portionFront portion Middle PortionMiddle Portion Posterior PortionPosterior Portion
Movements:Movements: Middle Portion abducts the arm at the shoulderMiddle Portion abducts the arm at the shoulder Posterior portion laterally rotates and extends the Posterior portion laterally rotates and extends the
arm at the shoulder.arm at the shoulder.
http://www.gpc.edu/~jaliff/deltoid.gif
Deltoid MovementsDeltoid Movements
http://www.getbodysmart.com/ap/muscularsystem/armmuscles/posteriormuscles/deltoid/tutorial.html
How To Strengthen How To Strengthen Deltoid MusclesDeltoid Muscles
http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:Bench_press.gifImage:Bench_press.gif
http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:DumbbellLateralRaise.JPGImage:DumbbellLateralRaise.JPG
http://www.pro-weight-training.com/Big/http://www.pro-weight-training.com/Big/front_dumbell_raises%20copybig.jpgfront_dumbell_raises%20copybig.jpg
Bench PressBench Press
(to train front (to train front portion of portion of deltoid muscle)deltoid muscle)
Lateral Lateral Raises/Shoulder Raises/Shoulder FlyFly
(to train middle (to train middle portion of deltoid portion of deltoid muscle)muscle)
Inverse Lateral Inverse Lateral RaisesRaises
(to train (to train posterior posterior portion of portion of deltoid muscle)deltoid muscle)
PectoralisPectoralis
A thick muscleA thick muscle
that covers that covers
the anterior the anterior
(upper front) (upper front)
part of the chestpart of the chest
http://upload.wikimedia.org/wikipedia/commons/6/6c/Pectoralis_major.png
Pectoralis MovementPectoralis Movement
Types of movement:Types of movement: Transverse FlexionTransverse Flexion
moving the upper arm toward and across the chest with the moving the upper arm toward and across the chest with the elbows facing out to the sideselbows facing out to the sides
Transverse AbductionTransverse Abduction moving the upper arm away from the chest with the elbows facing moving the upper arm away from the chest with the elbows facing
down down InternalInternal
turning the upper arm inwardturning the upper arm inward AdductionAdduction
moving the upper arm down to the side toward the bodymoving the upper arm down to the side toward the body ExtensionExtension
moving the upper arm down to the rearmoving the upper arm down to the rear
How To Strengthen How To Strengthen Pectoralis MusclePectoralis Muscle
http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:Bench_press.gifImage:Bench_press.gif
http://www.myfit.ca/exercisedatabase/http://www.myfit.ca/exercisedatabase/images/dips.gifimages/dips.gif
Bench PressBench Press Press Up/Push Press Up/Push UpUp
DipDip
http://www.baseops.net/basictraining/pushup1.jpg
BicepBicep
muscle located on the muscle located on the
upper armupper arm Is tri-articulate, meaningIs tri-articulate, meaning
that it works across three jointsthat it works across three joints Shoulder jointShoulder joint Elbow jointElbow joint Proximinal-radioulnar jointProximinal-radioulnar joint
http://upload.wikimedia.org/wikipedia/commons/6/6c/biceps_brachii.png
Biceps MovementBiceps Movement
JointJoint Associated MovementAssociated Movement
ShoulderShoulder flexion (bringing arm flexion (bringing arm upward by a forward upward by a forward motion) motion)
ElbowElbow flexionflexion
Proximinal-radioulnarProximinal-radioulnar supination of the supination of the forearm (extended the forearm (extended the forearm, hand, and forearm, hand, and fingers)fingers)
How To Strengthen How To Strengthen Biceps MuscleBiceps Muscle Can be strengthened through resisted elbow flexion, aka a curling motionCan be strengthened through resisted elbow flexion, aka a curling motion
http://upload.wikimedia.org/wikipedia/commons/c/cc/http://upload.wikimedia.org/wikipedia/commons/c/cc/PreacherBenchBicepsCurl.JPGPreacherBenchBicepsCurl.JPG
http://www.beginnertriathlete.com/cms/articleimages/874/http://www.beginnertriathlete.com/cms/articleimages/874/Bicep-Curl-Cable-Straight2.jpgBicep-Curl-Cable-Straight2.jpg
Biceps curlBiceps curl Cable CurlCable Curl
Rectus AbdominisRectus Abdominis
extends from front of the ribs extends from front of the ribs to front of the pelvisto front of the pelvis Main job is to flex the spine Main job is to flex the spine forward forward
Well known “6-pack abs” comes from a Well known “6-pack abs” comes from a very strong rectus abdominusvery strong rectus abdominus
http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/reca.htm
Rectus Abdominis Rectus Abdominis MovementMovement
Major movement of the rectus abdominus Major movement of the rectus abdominus is flexion of the spineis flexion of the spine
http://www.getbodysmart.com/ap/muscularsystem/abdominalmuscles/rectusabdominis/tutorial.html
How To Strengthen the How To Strengthen the Rectus AbdominisRectus Abdominis
CrunchCrunch
External ObliquesExternal Obliques
three of them on each side of thethree of them on each side of the
rectus abdominusrectus abdominus allows the trunk to twist, but toallows the trunk to twist, but to
the opposite side that the muscle contracts the opposite side that the muscle contracts (unique characteristic of that group of muscles)(unique characteristic of that group of muscles)
assists with exhalationassists with exhalation supports the organs inside the body cavitysupports the organs inside the body cavity
http://www.free-ab-workout.com/images/ExternalObliques-correctedTEXT.jpg
External Oblique External Oblique MovementMovement
http://www.getbodysmart.com/ap/muscularsystem/backabdomen/abdomen/externaloblique/tutorial.html
How To Strenghten How To Strenghten External ObliquesExternal Obliques
Side Rotation Crunches Torso Twist
http://www.askthehealthclub.com/images/WT-Exercise/abdominals-alternate%20twisting%20dumbbell%20bends.gif
http://i.timeinc.net/golfonline/images/fitness/yoga/bicycle.jpg
QuadricepQuadricep
Includes the four major Includes the four major
muscles on the front of the muscles on the front of the
thigh (quad=4)thigh (quad=4) Is the extensor muscle (muscle that Is the extensor muscle (muscle that
opens a joint) of the kneeopens a joint) of the knee Is crucial for walking, running, squatting, Is crucial for walking, running, squatting,
and jumpingand jumping
http://www.zimmer.com/web/images/products/joints/knees/QuadSparing.jpg
Quadricep MovementQuadricep Movement
http://www.getbodysmart.com/ap/muscularsystem/legmuscles/vastusmedialis/tutorial.html
How To Strengthen How To Strengthen Quadricep MusclesQuadricep Muscles
http://www.fitstep.com/Library/Exercises/http://www.fitstep.com/Library/Exercises/Leg_extensions.htmLeg_extensions.htm
http://www.myfit.ca/exercisedatabase/http://www.myfit.ca/exercisedatabase/images/lunges.gifimages/lunges.gif
http://z.about.com/d/exercise/1/0/a/9/http://z.about.com/d/exercise/1/0/a/9/stepsquat.jpgstepsquat.jpg
Leg ExtensionsLeg Extensions LungesLunges Step SquatStep Squat
TrapeziusTrapezius
A large superficial A large superficial
muscle on the backmuscle on the back Controls shrugging the shoulders up and Controls shrugging the shoulders up and
down, and drawing the shoulder blades down, and drawing the shoulder blades togethertogether
Strain on trapezius is often the cause of Strain on trapezius is often the cause of lower neck painlower neck pain
http://upload.wikimedia.org/wikipedia/commons/6/60/Trapezius.png
Trapezius MovementTrapezius Movement
http://www.getbodysmart.com/ap/muscularsystem/shouldermuscles/posteriormuscles/trapezius/tutorial.html
How To Strengthen How To Strengthen Trapezius MusclesTrapezius Muscles
http://www.melvillecity.com.au/news-folder/olympic-rower-shows-http://www.melvillecity.com.au/news-folder/olympic-rower-shows-201coarsome201d-technique-at-melville-aquatic-fitness-centre/201coarsome201d-technique-at-melville-aquatic-fitness-centre/technique-session-2-small.jpg/image_minitechnique-session-2-small.jpg/image_mini
http://www.orthop.washington.edu/_Rainbow/Album/http://www.orthop.washington.edu/_Rainbow/Album/10357ma282218f-1128-496f-b519-90e97be2b0be.gif10357ma282218f-1128-496f-b519-90e97be2b0be.gif
Standing RowingStanding Rowing Shoulder ShrugsShoulder Shrugs
Latissimus DorsiLatissimus Dorsi
Triangular shaped Triangular shaped
musclemuscle Covers the lumbar partCovers the lumbar part
of the backof the back
http://upload.wikimedia.org/wikipedia/commons/7/7d/Latissimus_dorsi.png
Latissimus Dorsi Latissimus Dorsi MovementMovement
How To Strengthen How To Strengthen Latissimus DorsiLatissimus Dorsi
http://www.nku.edu/~issues/weightlifting/MVC-033S.JPGhttp://www.nku.edu/~issues/weightlifting/MVC-033S.JPG http://www.myfit.ca/exercisedatabase/images/onearmrow.gifhttp://www.myfit.ca/exercisedatabase/images/onearmrow.gif
Lateral Pull DownLateral Pull Down One Arm RowOne Arm Row
TricepTricep
Large muscle that runs alongLarge muscle that runs along
the back of the upper armthe back of the upper arm Is an extensor muscle (opens at a joint)Is an extensor muscle (opens at a joint) Works in coordination with the biceps Works in coordination with the biceps
which are flexor muscles (bends at a which are flexor muscles (bends at a joint)joint)
http://upload.wikimedia.org/wikipedia/commons/8/83/Triceps_brachii.png
Tricep MovementTricep Movement
http://www.getbodysmart.com/ap/muscularsystem/armmuscles/posteriormuscles/tricepslong/tutorial.html
How To Strengthen How To Strengthen Triceps MuscleTriceps Muscle
http://www.ironworkout.com/ohdb.jpghttp://www.ironworkout.com/ohdb.jpg http://www.patrickholford.com/imagelibrary/tricep%20dip.JPGhttp://www.patrickholford.com/imagelibrary/tricep%20dip.JPG
Tricep ExtensionTricep Extension Tricep DipTricep Dip
Gluteus MaximusGluteus Maximus
Makes up shape and Makes up shape and
appearance of the buttocksappearance of the buttocks Maintains the trunk in theMaintains the trunk in the
erect postureerect posture
http://upload.wikimedia.org/wikipedia/commons/7/70/Posterior_Hip_Muscles_3.PNG
Gluteus Maximus Gluteus Maximus MovementMovement
How To Strengthen How To Strengthen Gluteus MaximusGluteus Maximus
http://www.dkimages.com/discover/previews/913/50406340.JPGhttp://www.dkimages.com/discover/previews/913/50406340.JPG http://www.dkimages.com/discover/previews/913/50406371.JPGhttp://www.dkimages.com/discover/previews/913/50406371.JPG
SquatsSquats LungesLunges
HamstringHamstring
They begin just underneath the gluteus They begin just underneath the gluteus maximus and attach to the tibiamaximus and attach to the tibia
Primary function is knee flexion (bringing Primary function is knee flexion (bringing the heel towards the buttocks)the heel towards the buttocks)
When exercised without being stretched, When exercised without being stretched, hamstring injuries (strains, pulls, etc.) are hamstring injuries (strains, pulls, etc.) are very commonvery common
http://www.myfit.ca/Muscle%20Anatomy/Hamstrings-or-Biceps-Femori.jpg
Hamstring MovementHamstring Movement
http://www.getbodysmart.com/ap/muscularsystem/legmuscles/bicepslong/tutorial.html
How To Strengthen How To Strengthen Hamstring MuscleHamstring Muscle
http://www.bodypowerusa.com/bodysolidpics1/images/http://www.bodypowerusa.com/bodysolidpics1/images/GLCE365_Leg%20Extension.jpgGLCE365_Leg%20Extension.jpg
http://www.mthotham.com.au/today/snowtech/images/dead-lift.jpghttp://www.mthotham.com.au/today/snowtech/images/dead-lift.jpg
Leg CurlsLeg Curls Deadlift (straight-Deadlift (straight-legged)legged)
CalfCalf
Muscles at the bottom of the legMuscles at the bottom of the leg Function is to stabilize during walking, Function is to stabilize during walking,
runing, and jumpingruning, and jumping
http://www.thorntonross.com/crampex/images/muscle-diagram.jpg
Calf MovementCalf Movement
How To Strengthen Calf How To Strengthen Calf MusclesMuscles
http://www.dkimages.com/discover/previews/913/50406340.JPGhttp://www.dkimages.com/discover/previews/913/50406340.JPG http://www.nku.edu/~issues/weightlifting/MVC-027S.JPGhttp://www.nku.edu/~issues/weightlifting/MVC-027S.JPG
SquatsSquats Tip-ToesTip-Toes
BibliographyBibliography
Better Health. Abdominal Muscles. 12 June 2006. 13 September 2007 Better Health. Abdominal Muscles. 12 June 2006. 13 September 2007 http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Abdominalhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Abdominal_muscles?open_muscles?open
Exercise Prescription on the Net. Biceps Brachii. 12 September 2007 Exercise Prescription on the Net. Biceps Brachii. 12 September 2007 http://www.exrx.net/Muscles/BicepsBrachii.htmlhttp://www.exrx.net/Muscles/BicepsBrachii.html
Get Body Smart 2007. Muscular System. August 2007. 13 September Get Body Smart 2007. Muscular System. August 2007. 13 September 2007. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html2007. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
Loyola University. Master Muscle Database. 16 May 1996. 15 September Loyola University. Master Muscle Database. 16 May 1996. 15 September 2007. 2007. http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/
Asher, Anne. About.com: Back and Neck Pain. “Rectus Abdominus Asher, Anne. About.com: Back and Neck Pain. “Rectus Abdominus Muscle”. 21 November 2005. 16 September 2007. Muscle”. 21 November 2005. 16 September 2007. http://backandneck.about.com/od/r/g/rectusabdominus.htmhttp://backandneck.about.com/od/r/g/rectusabdominus.htm
BetterU, Inc.. Muscular Anatomy. 17 September 2007.BetterU, Inc.. Muscular Anatomy. 17 September 2007.