Pumping
up a fitness regimen involves a little homework. The first aspect
to getting in shape requires understanding the major muscle
groups. Particularly for strength training, the selection of
exercises is a matter of matching a routine to each major muscle
group. The concept behind working the different groups is to
prevent muscle imbalance which can cause injury.
For a fast study, review the most commonly known different major
muscle groups:
•Abdominals – are comprised of the rectus abdominus is (a massive
flat muscle which runs the length of the abdomen), and the external
obliques, (a muscle that runs down the front and sides of the
abdomen). For abdominals to look like steel, crunches, reverse
curls and regular curls will target the areas.
•Calf – Located on the lower exterior of the leg, calf muscles
include the soleus and the gastrocnemius. The gastrocnemius
is what supports the round shape of the leg. The flat muscle
that is aligned under the gastrocnemius is the soleus.
•Gluteals– The group of muscles is referred to as ‘glutes’.
It is comprised of the gluteus maximus, the large muscle mass
covering the derriere. The leg press machine and squats are
good exercises for the gluteals.
•Hamstrings – These muscles are on the exterior sides of the
thigh. Strength exercises include using leg curls machines,
leg press machine, lunges, and squats.
• Low back – In support of good posture, the erector spinae
muscles reach the back. The low back muscles are used during
dead lift and squats.
•Pectoralis major – is a vast fan shaped muscle. It encompasses
the front of the upper chest. To firm and strengthen pectoralis,
do push-ups, pull-ups and incline bench presses.
•Quadriceps – Are located on the frontal area of the thigh.
Strength building exercises for the quadriceps are lunges, squats,
leg press machines and leg extension machines.
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