In strength-training lingo, muscle pairs refers to opposing muscles; the agonist creates the motion, while the opposite muscle, also known as the antagonist, relaxes. It's essential to work both muscles in the pair, because if one is stronger than the other, you risk a muscle imbalance, which can lead to improper body alignment and injuries. (See References 1, p. 155) There are various exercises you can do to ensure that you cover all basis.
Targeted Arm Exercises
When it comes to your arms, the biceps at the front of your upper arm, and the triceps at the back of your upper arm, are the muscle pair you want to target. These muscles are responsible for bending and straightening your elbows, which is also the range of motion that you can use to strengthen them. (See References 2) Exercises for your biceps can include barbell curls, preacher curls, and curls on an incline bench. During the same workout, target your triceps with exercises, such as triceps push-downs, lying triceps extensions, and close-grip bench presses. (See References 2, and References 3, p. 76)
Effective Leg-Strengthening Exercises
The quadriceps at the front of your upper thighs, and the hamstrings at the back of your upper thighs are the opposing muscles in your upper legs that are responsible for bending and extending your knee. You can also work the outer and inner thighs, known as the hip abductors and adductors, which move your legs apart of together. (See References 2) Exercises for your quadriceps can include leg extensions, squats and leg presses, while exercises for your hamstrings can include leg curls, stiff-leg dead lifts and lunges. (See References 4, p. 64) Although you can work your inner and outer thighs in a seated lever machine, standing or...
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Shape.com: Hip Abduction/Adduction Machine [http://www.shape.com/fitness/workouts/7-exercises-and-gym-machines-skip]
Ask the Trainer: Best Chest Exercises [http://www.askthetrainer.com/best-chest-exercises/]
ExRx.net: Common Muscular Weaknesses [http://www.exrx.net/Kinesiology/Weaknesses.html]
ExRx.net: Hyperextension [http://www.exrx.net/WeightExercises/ErectorSpinae/BWHyperextensionHead.html]
ExRx.net: Superman [http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html]
Flexion is the bending of a joint so that the angle between the two bones decreases. The primary muscles that flex the knee are a group collectively known as “hamstrings.” The hamstrings consist of the biceps femoris, semitendinosus, semimembranosus. The muscles that assist in flexion are the sartorius, gracilis,...
The four progressive resistive exercises I chose are, Thera-band tubing shoulder flexion, Thera-band shoulder diagonal, Thera-band shoulder Extension, and Thera-band shoulder external rotation at 90 degrees.
“The hamstrings are a collection of three muscles located in the back of the thigh that are responsible for bending, or flexing, the knee.” (emedicinehealth.com) the three muscles that make the hamstring are the semitendinosus, the semimembranosus, and the biceps femoris.
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
Instead, if you sit at a desk you can do lower body workouts. For example, leg lifts because raising the legs increases circulation and helps strengthen the muscles. Start by sitting up straight in your chair. Raise one or both legs so it is straight and pointing away from the body. Count to five then put them down or switch legs. Increases the length of time you hold your leg in front of you or the number of reps you do to increase the difficulty. Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among computer users. These are exercises which can all be done as you are
First, there are skeletal muscles. Also called striated or voluntary muscles, these types of muscles are the ones you think of when you say muscles. Biceps, triceps, quadriceps, abdominals, all of them are skeletal muscles. Held together to bones by tendons, the skeletal muscles are the reason that we can move (And what you think of when I say “muscles”.). They are also the only muscle that you can control yourself, hence voluntary.
Choosing a vocation can be a daunting task. With the world ever-evolving, one may come across a new attractive career every year. In order to ensure optimal job satisfaction, it is vital to educate oneself about every alluring prospect prior to committing. Simple factors like the time commitment and salary can mean the difference between a content existence and a miserable one.
In America alone, only about 51% of Americans exercise 3 or more times a week, and 18% exercise only 1 to 2 times a week (Shy). 30% of American sadly doesn’t do any type of extracurricular activity or exercise at all (Blackburn). For the people who don’t exercise, try to because you can really only benefit from it. The one’s that already do know the health benefits for exercising. Aside from just exercising, one activity or activities you could do is weight lifting/strength training. Most people don’t think about this but strength training is actually a big key for exercise.
Frank I. Katch Ed. D. (1986). Clinics in Sports Medicine. Philadelphia, Pa: W.B. Saunders Company.
The background of athletic training started way back in ancient Greece. Back then they believed massage was very important, especially to the people that pla...
Many methods are used to accomplish the conditioning and strengthening of various body parts. Olympic weight lifting styles are used while heavy objects are carried over certain distances. Olympic weight lifting includes lifting a single barbell with weights on each side, running, using dumbbells, rope-jumping and do-body weight exercises. Do-body weight training consists of exercises that don’t incorporate weights or objects which include exercises such as squats, sit-ups and
Before beginning the workout the bodybuilder should start with one set and count it as a warm up using a moderate set of weights. Once they feel comfortable the workout can begin using the maximum set of weights for eight to ten reps.
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Whether you need to get bigger, stronger, faster or smaller this is the place to be. On each and every machine is a picture of the muscle that you use to workout on the machine and will give you all the information you need to work that muscle out. There are even workout where you don 't really even need weights but can still work out muscles to make them stronger. And the most important part of working out is repetition, without that you can 't achieve what you want the most! But don 't just take my word for it, go check it out. It’s free so it won 't cost you anything but time and I promise that you 'll like it and the people who are also in it. The great thing is that the teachers of the class are all sports coaches so if you have an other questions they would be happy to help you out the best way they can. Even show you how to use some other
Calisthenics, or body-weight exercises, can add variety to a traditional strength-training routine that uses free weights and machines for resistance. In addition to modifying the exercises to meet your fitness level, swiftly working through them with just 15 to 30 seconds of rest between the sets can boost your exercise intensity, resulting in a hardcore workout. (See References 1)