Major Muscle Groups Of The Human Body PDF
Document Details
Uploaded by AuthenticAspen
Quezon City University
Tags
Summary
This document provides an overview of the major muscle groups in the human body, including their functions and examples of exercises targeting those groups. It's a useful resource for learning about the human musculoskeletal system in a visual format.
Full Transcript
Major Muscle Groups Of the Human Body 13 Different group of muscles based on location and Major areas of the body to plan for 13 Different group of muscles DELTS/SHOULDER The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the “c...
Major Muscle Groups Of the Human Body 13 Different group of muscles based on location and Major areas of the body to plan for 13 Different group of muscles DELTS/SHOULDER The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the “common shoulder muscle”. use to all side body lifting motions and provide support when you carry things. Example: Walking Plank Upright Row Rear Delt Fly Walking Plank Upright Row Rear Delt Fly BICEPS The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle. The biceps is attached to the arm bones by tough connective tissues called tendons. Biceps help control the shoulder motion and elbow motion Biceps also involve in forearm rotation Example: Standing Cable Curl Standing Barbell Curl Standing Reverse Barbell Curl Standing Cable Curl Standing Barbell Curl Standing Reverse Barbell Curl TRICEPS Triceps helps stabilize shoulder and also allow the elbow joint to be straight. involves passing and shooting basketball and use when writing and drawing Example: Close-Grip Bench Press Cable Rope Tricep Pushdown Lying Triceps Extension Close-Grip Bench Press Cable Rope Tricep Pushdown Lying Triceps Extension PECS/CHEST the pecs are involves in many shoulder joints movement activated when reaching across your body used when reaching behind yourself Example: Barbell bench press Pec deck Cable crossover Barbell bench press Pec deck Cable crossover ABDOMINAL assist in breathing and protect inner organs abdonimal also key in twisting or rotating motion also used when bend over Example: Plank Mountain climber Reverse crunch Plank Mountain climber Reverse crunch OBLIQUE like in abdominal, obliques also key on twisting or rotating motion also used when bend over Example: Bird dog Heel tap Side plank Bird dog Heel tap Side plank TRAPS is used to lift and turn the head and shrug the shoulder also provides support for overhead lift Example: Farmer’s Walk Face Pull Pullup Shrug Farmer’s Walk Face Pull Pullup Shrug LATS Lats are used in when you pull something in your body key in pulling movements Example: Pull-up Lat pull-down Medicine ball slam Pull-up Lat pull-down Medicine ball slam ERECTOR SPINAE they help in extending the spine also key in bending sideward/forward Example: Deadlifts Rack Pulls Stiff-Legged Deadlifts Deadlifts Rack Pulls Stiff-Legged Deadlifts GLUTES Glutes is key in movement backward and sideways helps the body keep balance as it moves Example: Dumbbell Squat to Press Back Squat Landmine Squat Press Dumbbell Squat to Press Back Squat Landmine Squat Press HAMSTRING Hamstring made to function to bend your knee key in walking, jumping, and running Example: Stiff-Leg Dumbbell Deadlift Single-Leg Dumbbell Deadlift Air Squat Stiff-Leg Dumbbell Deadlift Single-Leg Dumbbell Deadlift Air Squat CALVES key to lift the heel up also key in walking and going upstair also important in jumping and sprinting Example: Seated calf raise Farmer’s walk on toes Jump rope Seated calf raise Farmer’s walk on toes Jump rope QUADS used to help the leg straighten involves walking, jumping, running, squating stabilized knee joints Example: Wall Squats Squat jump Bulgarian split squat Wall Squats Squat jump Bulgarian split squat
