First, the big muscle group:
1 pectoralis major
Located under the skin of the chest, it is a fan-shaped flat muscle with a large range, which is divided into clavicle, chest rib and abdomen. When near fixation, the upper arm can bend, retract and pronate. When fixing far away, pull the trunk closer to the upper arm, such as skipping rope and climbing pole.
In addition, this muscle can also lift ribs, which is an inspiratory auxiliary muscle. When the pectoral muscles are developed, the chest is high and the breathing is fuller and smoother. This muscle strength can be developed by using parallel bars to support swing arm flexion and extension, bench press and pull-ups
2, latissimus dorsi
Located under the skin of the lower back and chest, it is the largest platysma in the whole body. The upper part is covered by trapezius muscle. When approaching fixation, the upper arm extends, such as swinging backwards, and the upper arm can retract and rotate inward. When you are far away, you can pull your torso closer to your upper arm, such as pull-ups on the horizontal bar.
Because some fibers of latissimus dorsi muscle come from ribs, which can be lifted when the ribs are fixed far away, it is also called inspiratory auxiliary muscle. Horizontal bar pull-ups, post-stretching, prone rowing and other exercises can develop the strength of this muscle, and latissimus dorsi can help improve the body shape.
3. Gluteus maximus
This muscle is well developed, directly located on the back side of the pelvis, maintaining the upright posture of the human body. When approaching fixation, the thighs extend backward and rotate outward, such as swinging backward and kicking backward. The upper part of this muscle makes the thigh abduction and the lower part makes the thigh adduction.
When far fixed, one side contracts to make the pelvis rotate to the opposite side, such as turning, and both sides contract to make the pelvis lean back and maintain the upright posture of the human body. Prone "hind legs", weight-bearing leg flexion and extension, weight-bearing body flexion and extension and other exercises can develop the strength of this muscle.
Second, small muscle groups:
1, biceps femoris
Located under the skin of the posterolateral thigh, it has a long head and a short head. When it is close to fixation, make the calf bend and rotate outward. When the calf is straight, the thigh can be extended, such as kicking back and kicking back. When far fixed, the pelvis leans backward. Flexion and extension, squatting and backward pedaling of the weight-bearing leg can develop the strength of this muscle.
2. tibialis anterior
Located on the lateral side of tibia. When near fixation, make the foot stretch (dorsiflexion), adduction and abduction, such as hook foot action. When far fixed, pull the calf forward to keep the arch of the foot. Exercises like weight-bearing hook feet can develop the strength of this muscle.
3. Triceps surae
Located in the superficial layer of the posterior side of the calf, it is particularly developed, which makes the posterior side of the calf bulge. It consists of gastrocnemius muscle and soleus muscle. The soleus muscle is located in the deep layer of gastrocnemius muscle. When it is almost fixed, it can bend the calf and foot. When the distal end is fixed, the distal ends of femur and calf bones are pulled backward, and the knee joint is straightened, thus keeping the human body upright. ?
4. Abdominal external oblique muscle
Located in the superficial layer of anterolateral abdomen, it is platysma. During fixation, both sides contract at the same time, making the spine bend forward. Contraction on one side can bend the spine to the same side and turn to the opposite side; When fixed on the table, both sides contract at the same time, making the pelvis backward. The lateral flexion and rotation of the weight-bearing body can develop the strength of this muscle.
5. Internal oblique muscle of abdomen
Located in the deep layer of the external oblique muscle, it has the same shape as the external oblique muscle and the opposite direction. In the fixed state, the effect of bilateral contraction is the same as that of external abdominal oblique muscle; When one side contracts, it not only bends the spine to the same side, but also rotates the spine to the same side, which is opposite to the direction of the external oblique muscle.
Therefore, the movement of body rotation is actually the result of the synergistic effect of ipsilateral internal oblique muscle and contralateral external oblique muscle. The lateral flexion and rotation of the weight-bearing body can develop the strength of this muscle.
Extended data:
If you haven't been to the gym before or lack a certain exercise foundation, it is recommended to do some simple basic exercises based on the large muscle groups of the body (including the muscles in the chest, back, shoulders, abdomen, upper arms, legs and other parts) to strengthen the muscles in the unbalanced areas of the muscle groups.
1, dumbbell side lift. Holding dumbbells in both hands or changing to other weights (depending on your own situation) for side lifting can improve the shape of back muscle lines and make back muscles feel stronger and fuller. 2-4 groups a day, each group about 12 times.
2. Dumbbell bending. Hold a dumbbell and bend to one side of your body. Through practice, the strength of the upper arm anterior muscle group can be enhanced, and the circumference of the shape muscle can be changed at the same time. Every day 1-3 groups, each group 12- 15 times.
3, sitting posture, neck and arm flexion and extension. Stretch your arms back as far as possible and try to keep your hands on your back. This kind of exercise can strengthen the muscles in the back of the upper arm and make the muscles in the back full. Every day 1-3 groups, each group 12- 15 times.
4, squat with bare hands (positive leg). Hands akimbo, do active leg exercises. Long-term practice can enhance leg strength, change leg muscle lines and reduce the sense of slimness. 2-4 groups a day, each group about 12 times.
5, kneeling push-ups. In view of your weak strength and thin limbs, it will be easier to use kneeling push-ups. You can increase the strength of your chest muscles through this exercise. 2-4 groups a day, each group about 12 times.
6. Abdominal tumbling exercises. Abdominal contraction can help you increase the strength and circumference of rectus abdominis, so that your abdominal muscles will not be pitiful. 2-3 groups a day, each group is about 15-20 times.
7. Bow dumbbell rowing. This exercise is difficult, and it is best to do it under the guidance of the coach. Through this exercise, you can increase the latitude of your back and make you look less thin.
In addition to the above sports, we should also cooperate with some training to enhance cardiopulmonary endurance, such as skipping rope, brisk walking and swimming. In the diet during exercise, we should appropriately increase our appetite, especially the intake of staple food.
You can eat more cereal, one hour before exercise and half an hour after exercise every day, which can not only ensure adequate heat supply, but also increase the body's absorption of nutrients.
Baidu encyclopedia-muscle group