Posted on

Push-ups with a belt for resistance

Push-ups with a belt for resistance

Push-ups are one of the most popular exercises with the weight of the upper body. You can work in the comfort of your home or office, and are also great because affecting a large number of muscles. After a certain period, you reach a certain level of power in addition to the different variations of push-ups, you can start doing push-ups with the belt resistance. These push-ups are not different from the ordinary push-ups. The only difference is that you have a belt across the shoulder blades. The biggest benefit of working pushups with a belt for resistance is that practice makes a lot more difficult. Helps to build muscle and become stronger.

Posted on

Back muscles | Human Anatomy

back muscles

Back muscles

Anatomically, the rear torso (back) consists of several layers of muscle, stacked like a sandwich.

Functionally, and for bodybuilding purposes, the back is best considered in three sections, resembling triangular segments of a quilted blanket.

The upper back is made up of large triangular-shaped muscle called the trapezius. It orginates along the upper spine from the skull down to the last rib (that is, all the cervical and thoracic vertebrae). The upper fibers of the trapezius (in the neck) attach to the outer tip of the shoulder on the clavicle, acromion, and scapula. The middle and lower fibers of the trapezius (in the upper back) attach to the scapula (shoulder blade). The upper traps elevate the scapula to shrug the shoulder abduction. The middle traps retract the scapula, pulling the shoulders backward; the lower traps depress the scapula downward.

Underneath the trapezius are three muscles that anchor the scapula  to the spine: the levator scapulae, rhomboid major, and rhomboid minor. The levator scapulae muscles assist the upper traps to elevate the scapula. The rhomboid muscles work with the middle traps to retract the scapula. These scapular retractor muscles lie under the trapezius and add muscular thickness to the upper back.

The middle back consists of the latissimus dorsi, a large fan-shaped muscle that arises from the lower half of the spinal column and the rear ridge of the pelvic bone (posterior iliac crest). From its large origin, the latissimus converges into a bandlike tendon that attaches to the upper humerus (next to the tendon of the pectoralis major). When the latissimus dorsi contracts, movement takes place at the shoulder joint.

The latissimus dorsi pulls the upper arm downward and backward (shoulder extension); hence this muscle is targeted by pulldowns, pull-ups, and rows. The latissimus also pulls the arm in against the side of the body (adduction). The lower back is made up of the erector spinae (or sacrospinalis) muscles that run alongside the entire length of the spinal column. In the lumbar region, the erector spinae split into three columns: the iliocottalis, longissimus, and spinalis. These muscles are the pillars of strength in the lower back that stabilize the spine and extend the torso, arching the spine backward.

The trapezius and latissimus dorsi are concerned primarily with movements of the shoulder and arm. It is the sacrospinalis muscles that cause movements of the spine and torso. Exercises that target the back muscles include shrugs, pulldowns, pullups, rows, and lumbar extensions. The deadlift is a compound, multijoint exercise that utilizes all of the back muscles.

Source: | book – Bodybuilding Anatomy by Nick Evans

Posted on

Shoulder muscles | Human Anatomy

shoulder muscles

The Shoulder muscles ,also called “ball-and-socket” are joint between the humerus bone of the upper arm and scapula bone (shoulder blade).

Six main movements occur at the shoulder: flexion, extension, abduction, adduction, internal rotation, and external rotation.

  • Flexion – upper arm is elevated forward toward the face
  • Extension – the arms move backward behind the plane of the body
  • Abduction – the arm moves up and out to the side of body
  • Adduction – the arm is pulled in toward the side of body

Horizontal adduction occur when the arm moves in a horizontal plane at shoulder level, such as during chest flys or rear deltoid flys.

Shoulder muscles

The deltoid muscle of the shoulder consists of three separate sections, or heads, each capable of moving the arm in different directions. From a broad tendon attachment above the shoulder joint, the deltoid’s three heads merge into a single tendon that attaches to the humerus bone of the upper arm. The anterior deltoid (in front) attaches to the clavicle and raises the arm forward (shoulder flexion). The lateral deltoid (at the side) attaches to the acromion and lifts the arm outward to the side (abduction). The posterior deltoid (behind) attaches to the scapula and moves the arm backward (shoulder extension).

The rotator cuff is a group of four muscles that form a protective sleeve around the shoulder joint. Despite being a barely visible muscle group, the rotator cuff is essential for shoulder stability and strength. All four muscles originate from the scapula (shoulder blade) and pass across the shoulder joint to attach onto the humerus bone of the upper arm. The supraspinatus lies above the joint and raises (abducts) the arm up and outward-as when hailing a taxi. Infraspinatus and teres minor are located behind and act to rotate the arm out-as when hitchhiking. Subscapularis is situated in front and rotates the arm inward-as when folding your arms across the chest.

Source: | book – Bodybuilding Anatomy by Nick Evans