Know the muscle groups and how to work them. Part 1
Today's blog post aims to be a first guide to know the main muscle groups that make up the human body, their main characteristics and the way to work and strengthen them optimally and safely. We will also emphasize those specific gym machines to work each of them as precisely and effectively as possible.
Biceps
The biceps is a
muscle located in the upper arm and consists of two portions, a long and a
short, hence its name. This muscle - perhaps the most famous - mainly allows us
to flex the elbow and supinate the forearm. Strengthening it together with the
triceps (its antagonistic muscle), will give our arms a strong and attractive
appearance.
Some of the bicep exercises that we highlight are the
following:
Biceps with Bodytone Compact
The BodyTone Compact is an ideal gym machine to properly
work and strengthen the biceps. Being a guided machine allows us to have
greater control of the technique and thus avoid suffering injuries when
performing the exercise.
Biceps on pulley machine
Another way to work the biceps safely and effectively is
with this pulley machine, with which we can also perform exercises to
strengthen the triceps.
Shoulder
For shoulder training, we will focus on the deltoid muscle .
This muscle is named for its similarity to the Greek letter delta, it is
triangular in shape and runs between the shoulder blade and the clavicle,
covering the glenohumeral joint. The deltoid is a muscle that we must not
neglect, since it is involved in many movements.
Openings
Two good options for working the deltoid through opening
exercises are performed with selectorized upper-body machines such as Bodytone
Evolution or Hammer Strength .
Arnold Dumbbell Press
Another good way to work the deltoid is with this exercise.
It consists of sitting on a bench supporting the back and holding a dumbbell
with each hand. You have to raise the weights to chin height so that we leave
the palms of the hands towards the torso and then turn the palms outwards while
slowly extending the arms.
ABS
Another highly coveted muscle group in our goal of achieving
a fit body is undoubtedly the abdominal muscles. It is no secret that wearing a
good six-pack is the goal of many when it comes to training.
The abdominal muscles are as follows: internal oblique,
rectus abdominis, transverse abdominis, and external oblique.
There are countless exercises to work on them either in an
isometric, hypopressive or traditional way . Some of them are the front and
side plank, reverse crunch, bike crunch, side crunch, V-ups or scissors , among
others.
Getting an abdominal bench with several work positions like
this one offered by Gym Company will allow us to work this muscle group more
effectively. We can introduce different types of exercises to our training
sessions. In addition, the value for money of the product is excellent.
Triceps
The triceps is the largest muscle in the arm , it is located
on the posterior aspect of the humerus and is made up of 3 heads (hence its
name) called vastus medialis, vastus lateralis, and long head . As we have
remarked previously, it is the antagonist muscle of the biceps and
strengthening both will make us show off powerful and attractive arms.
There are many ways to develop the triceps, a couple of
examples with gym machines are as follows:
