Xiao Bai: Push-ups are chest exercises.
Great God: Push-ups can exercise the muscles of the chest (pectoralis major), arms (triceps brachii), shoulders (toe of deltoid), back (teres minor, infraspinatus), buttocks and legs. The key muscle groups of different variant exercises are slightly different.
I saw a beautiful woman passing by on the vest line.
Xiao Bai: (Far away) This beautiful woman has a great figure, too TM. That's awesome!
Great God: (walks in) Wow, beauty, you have obvious muscle lines, a bee waist, hips, tight arms and long legs. Sexy, let's practice together! !
Do you know the importance of learning knowledge? ..........
First, rectus abdominis
The rectus abdominis is located on both sides of the midline of the anterior abdominal wall.
Function: when the upper fixation, the two sides contract, which can make the pelvis lean back or keep a high horizontal position, that is, shrink the abdomen; The spine bends forward during lower fixation.
Exercise method: Sit-ups, leg lifts and sitting at right angles can develop the strength of this muscle.
Note: Abdominal muscles sink more easily than other muscles in the body. When lacking exercise, abdominal muscles are most likely to relax due to overnutrition and a large accumulation of abdominal fat.
Abdominal prolapse (or decline) and body fat are signs that the general health level of human body begins to decline. But the developed abdominal muscles are "wavy" muscles, which is a sign that self-bodybuilders are well trained.
Second, pectoralis major
Pectoralis major is a fan-shaped flat muscle located under the chest skin, which has a large range and is divided into clavicle, chest rib and abdomen.
Function: when it is near fixation, it can make the upper arm bend, adduction and internal rotation. 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.
Exercise method: You can use parallel bars to support swing arm, flexion and extension, bench press, push-ups and pull-ups to develop muscle strength.
The pectoralis minor muscle is located on the deep surface of the pectoralis major muscle and is triangular. It starts from the third to fifth ribs and ends at the coracoid process of the scapula. The function is to pull the scapula forward and downward. When the scapula is fixed, you can lift the ribs to help inhale.
Third, latissimus dorsi.
Located under the skin of the lower back and chest, latissimus dorsi is the largest latissimus dorsi muscle in the whole body.
Function: 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.
Exercise method: Horizontal bar pull-ups, back pull-ups, back pull-ups and upright rowing can develop the strength of this muscle.
Latissimus dorsi contributes to the improvement of body shape. When it is highly developed, it is characterized by prominent shoulder width and thin waist, which makes the upper body more burly and V-shaped.
Fourth, trapezius muscle
The trapezius muscle is located under the skin of the neck and back, and one side is triangular, and the left and right sides are combined to form an oblique square, which is called trapezius muscle.
Function: when near fixation, the descending fibers of the upper part contract, which makes the upper part of the scapula contract after rotation; The middle transverse fiber contracts, which makes the shoulder swelling bone retract (close to the spine); The descending fibers contract, causing the scapula to descend and rotate upward; When the upper and lower fibers contract at the same time, the scapula moves upward, just like the arm.
Distal fixation: 1 case contracts, making the head bend to the same side; Bilateral trapezius contraction straightens the head and spine.
Exercise method: You can develop the strength of this muscle by lifting barbells, shrugging, lifting weights with straight arms and expanding your chest.
When the trapezius muscle is fully developed, the muscle becomes shorter, and the shoulders are pulled back, which makes the shoulders wider, keeps the back straight, and leans back the head, which can correct the defects of hunchback, shoulder buckle and head extension and give correct upright posture.
The development of trapezius muscle is a sign of health, strength and beauty, and it is a favorable condition for amateur bodybuilders to participate in bodybuilding competitions.
Verb (abbreviation for verb) deltoid muscle
triangular
Located under the skin of the shoulder.
Function: It is a deltoid muscle, and the protruding shape of the shoulder is formed by this muscle. The muscle fibers on both sides are spindle-shaped, and the middle muscle fibers are multi-pinnate. This structure has small muscles and great strength.
When approaching fixation, the anterior muscle fibers contract, making the upper arm bend and pronate; Central contraction makes the upper arm abduction; Back contraction, upper arm extension.
Exercise method: external rotation, while contracting the front, middle and back to do upper arm abduction, such as arm side movement; Muscle strength can be developed through exercise, such as straight arm lift and weight-bearing side lift.
Broad, powerful, rounded and developed shoulders are the symbol of excellent bodybuilders.
Six, triceps brachii
Triceps brachii is located under the skin behind the upper arm.
Function: when near fixation, make the forearm extend at the elbow joint.
There are three heads: outside and inside.
Exercise method: you can use the flexion and extension of the inverted arm and the weight-bearing arm to develop the strength of this muscle.
Seven, quadriceps brachii muscle
The quadriceps femoris is one of the most powerful muscles in human body. It is located under the skin of the front surface of the thigh and has four heads, namely rectus femoris, middle femoris, lateral femoris and medial femoris.
Function: when it is close to fixation, make the thigh bend and the calf stretch; When far fixed, make the thigh stretch at the knee joint, that is, pull the femur forward (such as from squatting to standing); Keep the femur vertical and keep the human body upright. ?
Exercise method: You can use weight-bearing squats and weight-bearing calf stretching exercises to develop the strength of this muscle.