Latihan Body Building

EXERCISES FOR LEGS

exercise for legsThe muscles involved while performing strength exercises for the legs are namely the quadriceps, hamstrings, calves and the anterior Tibias.  

QUADRICEPS

This is the large group of muscles on the front of the upper leg, often refereed to as the thighs. They run along the front of the thigh, starting at the hip joint and ending at the knee joint. Their primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing and pedaling 

HAMSTRINGS

Group of muscles on the backside of the leg, running from the hip joint to the knee joint. Their primary function is to facilitate flexion of legs, medial and lateral rotation, important for walking running and jumping. 

CALVES

The groups of muscles further down the back of the leg running from the backside of the knee to the Achilles tendon. They help us to extend our foot at the ankle and flex the toes, which in turn help us in walking, running, pedaling and jumping. 

ANTERIOR TIBIALIS
 

The small muscle group on the front side of the lower leg, which runs along the shins, is referred to as the anterior tibialis. They help us to run, jump and flex our foot forward and backward.

EXERCISES FOR BACK

exercise for Back

Your back is characterized by three smaller muscles namely the latisimus dorsi, rhomboids (Upper/middle back) and erector spinae (lower back) These three muscle, along with smaller supporting muscles run deep beneath the skin surface and play huge role in everything me do.

Latisimus Dorsi-Runs along the sides of your back and is most commonly refereed to as lats. Women extend, rotate and pull things with the help of these muscles.

Rhomboides (Major and minor): These are the compact muscles located a few inches down from the neck between the spine and shoulder blades.

Erector Spine: Runs along the lower part of the spine here after refereed to as the lower spine.

Below is the list of most effective back exercises for your back. There are free sample for non-members, only members receive full access to the other exercises. Women can and should perform a number of exercises at home to prevent back pain by developing a strong back. Included with each exercise is the specific muscle groups worked with proper explanation of how to do the exercise. If you are a beginner perform these exercises under the supervision of an expert at home or at the gym. Also to assure safety and effectiveness, some exercises require the use of weight lifting belt.

EXERCISES FOR SHOULDER AND TRAPEZIUS

exercise for shoulderShoulders : There are three specific areas of your shoulder; anterior (front), lateral (side), and posterior (rear)- there are various shoulder exercises that strengthen every part.

Trapeziums: These muscle slope down the side of the neck from the base of the skull to the upper part of your back. There are exercises to work these muscles which are helpful in raising the shoulders, rotating the shoulder blades, besides helping to perform lifting activities.

 

EXERCISES FOR TRICEPS

exercise for TricepsThe triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow.
 
Below is a list of most effective strength training exercises for your triceps both for members and non-members . Included with each exercise is the specific muscle groups worked, an explanation of how to perform the exercise has been provided to facilitate you to assure safety and effectiveness please make use of a weightlifting belt or supervision from a spotter.
 

 EXERCISES FOR BICEPS

 exercise for BicepsBiceps are the muscles, which run along the front of the upper arm that is from the shoulder to the elbow. It is composed of two distinct muscles, which help in flexing of elbow.  

Below you will find a list of effective exercises for your biceps. You will find a description of the muscles groups involved along with an explanation of how to perform the exercise. To assure safety and effectiveness, pay attention at the instructions provided besides making the use of a weight lifting belt.

  

EXERCISES FOR FOREARM

Exercise for ForearmThe forearms are the muscles between the elbow and the wrist. It consists of three muscles, two of which make up the front part of the forearm. They control most of your gripping strength and help with activities like shipping, throwing or climbing besides helping to perform finer motor skills.         

Below is the list of effective forearm strength exercises free for non-members and remaining for members only . Included with them is the specific muscle groups worked along with a thorough description of how to do the exercise. Before performing the exercises see to it that there is spotter before you so as to avoid mistakes.

EXERCISES FOR CHEST

Exercise for ChestThe chest is made up of the pectoral muscles  – major and minor. The pectoralis major is the bigger of the two covering most of the clavier and sternum and attach to the upper arm. They help in performing various functions at the shoulder like flexion, rotation and adduction towards the body. The pectoralis minor lies beneath the major and is responsible for similar functions.  

You will find a list of most effective strength training exercises for your chest. There is a clear description of the muscle groups involved along with the instructions of how to perform the exercises taking the precautions underlined. To assure safety and effectiveness, make use of a weight lifting belt or perform them under supervision.

EXERCISES FOR ABDOMINAL MUSCLES

Exercise for AbdominalsThe abdominal called the abs consist of several muscle groups and are located in the middle just below the chest going down to the public bone. These include upper, middle and lower abs, which start near the middle of the sternum and run vertically to lower part of the pelvis. The transverse ab muscles run horizontally and are the deepest muscular layer of the abs and run around the body. The oblique ab muscles lie around the lower eight ribs and are responsible for helping you to twist and bend sideways. It is important to have strong abdominal to perform day to day activities besides over coming low back pain common in women.

 

Below is a list of most effective strength training exercises for your abdomen. Included with each exercise is the specific muscle group’s worked, along with thorough explanation of how to do each exercise. To assure safety and effectiveness make use of a weight lifting belt or a spotter.

EXERCISES FOR BUTTOCK

 Exercise for ButtThere are three muscles that make up your buttocks; gluteus maximum, gluteus medins and gluteus minimus. The gluteus maximum is the biggest and the one most noticed. Together, these muscles help to move your thigh out to the side of your body besides helping in rotation and extension of leg behind you.  

Here you will find a list of effective strength – training exercise for your buttocks. There is a clear instruction of how to perform the exercises keeping in mind the mistakes to be avoided.

 Source : womenfitness.net


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