There are muscle groups that are more difficult to develop than others.
It 's easy to receive requests for assistance for the development of the upper part of chest, the rear deltoids, biceps and calves.
HIGH NUMBERS I
the pectoralis major is a muscle that is part of the extrinsic muscles of the chest.
has a fan-shaped and consists of three parts:
clavicular head : originates from the medial half of anterior margin of the clavicle
Cape sternocostal: originates from the front sternum and costal cartilages from the second to sixth abdominal
Cape : originates from the anterior sheath of the muscles in his upper abdomen.
The three heads are placed with a single tendon at the crest of greater tubercle of the humerus.
The major muscle pectoral can furnish and rotate internally (internally rotated), the humerus, taking instead a fixed point on the humerus raises the trunk. The pectoralis major is also an accessory inspiratory muscle.
The base year for the development of the pectorals are generally horizontal bench press with barbell or dumbbells. Its proper execution will result in no doubt the arrival of results. The ideal movement is the part where the barbell from the chest in line with the nipples and make a gradual turn toward the back trajectory that ends when the arms are extended and perpendicular. The projection should coincide with the jaw line, in this last part. Here the pros and cons in the selection of dumbbells or barbell:
Rocker
Pro Allows symmetrical and coordinated action of the arms to obtain the actual maximum performance drop with free weights. Especially against a pitch off the handle does not allow the maximum range of motion of the arm (opening). This can result in both a shortening of the muscles involved (see below).
Handlebars
Pro allow a maximum range of motion (even at the starting line of the chest below the line). Thanks to independent action of the arms, greatly improve the coordination General motor and muscle synergies. At the end of detente, the ability to externally rotate your elbows facilitates the setting and weight control. Against The maximum performance is significantly lower than that obtained with the barbell.
IL posterior deltoid
The deltoid is a muscle of the shoulder in the shape of elongated half-cup that covers the whole article, has an average thickness of about 2 cm.
It consists of three parts and derives from the end side of the front edge of the clavicle (clavicular part), dall'acromion (acromial portion) and the trailing edge of the spine of the scapula, continuing inferiorly and distally on the humerus on which the ad takes a strong tendon at the level of the deltoid tuberosity.
Its function is to raise the arm in all directions up to 90 °, since both abductor muscle that truck.
The rear deltoid is involved in all exercises that involve the back, especially in rowing.
Only a few series to have a good answer. The isolation exercises are the best side raised to 90 ° in all its variants.
Ideally, to avoid accidents, is the version in the wires, with this version you maintain a good muscle tension during the entire repetition.
calves
The gastrocnemius muscle has two heads, medial and lateral, each of which originates from the top of the corresponding femoral condyle and the adjacent part of the joint capsule knee, which are connected by a strong tendon that expands to give rise to a range of fees ventricular muscle fibers. More specifically, the tendon of the lateral head, which sometimes contains within it the fabella, a bone sesamoid, originates from the ischial tuberosity and the tendon of the medial head instead arises from a veneer placed on the rear wall of the medial condyle below the tubercle of the adductor muscle of the leg and a rough area of \u200b\u200bthe popliteal fossa. Both tendons are separated from the knee through a mucous bag, the bag lining of the medial head is in communication, usually with the knee joint cavity with a bag and placed between the medial head itself and the semimembranosus muscle. The two heads form the corresponding lower margin of the popliteal fossa. Each of them ends up a 'fascia that matches the front surface of the muscle, the medial lower than the lateral aponeurosis then the two come together in the Achilles tendon.
exercises for the calves are all suitable
. Failure to achieve its goals is attributable to the choice of exercises. The soleus responds to high reps, 20-30>, and is more involved in the calf in the calf or sitting at the press. The gastrocnemius is more involved in the calf can be trained upright bass pyramid inverted pyramid with a maximum of 15 rip.
source: www.discobolo.it
HIGH NUMBERS I the pectoralis major is a muscle that is part of the extrinsic muscles of the chest.
has a fan-shaped and consists of three parts:
clavicular head : originates from the medial half of anterior margin of the clavicle
Cape sternocostal: originates from the front sternum and costal cartilages from the second to sixth abdominal
Cape : originates from the anterior sheath of the muscles in his upper abdomen.
The three heads are placed with a single tendon at the crest of greater tubercle of the humerus.
The major muscle pectoral can furnish and rotate internally (internally rotated), the humerus, taking instead a fixed point on the humerus raises the trunk. The pectoralis major is also an accessory inspiratory muscle.
The base year for the development of the pectorals are generally horizontal bench press with barbell or dumbbells. Its proper execution will result in no doubt the arrival of results. The ideal movement is the part where the barbell from the chest in line with the nipples and make a gradual turn toward the back trajectory that ends when the arms are extended and perpendicular. The projection should coincide with the jaw line, in this last part. Here the pros and cons in the selection of dumbbells or barbell:
Rocker
Pro Allows symmetrical and coordinated action of the arms to obtain the actual maximum performance drop with free weights. Especially against a pitch off the handle does not allow the maximum range of motion of the arm (opening). This can result in both a shortening of the muscles involved (see below).
Handlebars
Pro allow a maximum range of motion (even at the starting line of the chest below the line). Thanks to independent action of the arms, greatly improve the coordination General motor and muscle synergies. At the end of detente, the ability to externally rotate your elbows facilitates the setting and weight control. Against The maximum performance is significantly lower than that obtained with the barbell.
IL posterior deltoid The deltoid is a muscle of the shoulder in the shape of elongated half-cup that covers the whole article, has an average thickness of about 2 cm.
It consists of three parts and derives from the end side of the front edge of the clavicle (clavicular part), dall'acromion (acromial portion) and the trailing edge of the spine of the scapula, continuing inferiorly and distally on the humerus on which the ad takes a strong tendon at the level of the deltoid tuberosity.
Its function is to raise the arm in all directions up to 90 °, since both abductor muscle that truck.
The rear deltoid is involved in all exercises that involve the back, especially in rowing.
Only a few series to have a good answer. The isolation exercises are the best side raised to 90 ° in all its variants.
Ideally, to avoid accidents, is the version in the wires, with this version you maintain a good muscle tension during the entire repetition.
calves The gastrocnemius muscle has two heads, medial and lateral, each of which originates from the top of the corresponding femoral condyle and the adjacent part of the joint capsule knee, which are connected by a strong tendon that expands to give rise to a range of fees ventricular muscle fibers. More specifically, the tendon of the lateral head, which sometimes contains within it the fabella, a bone sesamoid, originates from the ischial tuberosity and the tendon of the medial head instead arises from a veneer placed on the rear wall of the medial condyle below the tubercle of the adductor muscle of the leg and a rough area of \u200b\u200bthe popliteal fossa. Both tendons are separated from the knee through a mucous bag, the bag lining of the medial head is in communication, usually with the knee joint cavity with a bag and placed between the medial head itself and the semimembranosus muscle. The two heads form the corresponding lower margin of the popliteal fossa. Each of them ends up a 'fascia that matches the front surface of the muscle, the medial lower than the lateral aponeurosis then the two come together in the Achilles tendon.
exercises for the calves are all suitable
. Failure to achieve its goals is attributable to the choice of exercises. The soleus responds to high reps, 20-30>, and is more involved in the calf in the calf or sitting at the press. The gastrocnemius is more involved in the calf can be trained upright bass pyramid inverted pyramid with a maximum of 15 rip.
source: www.discobolo.it
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