Do you know what you're doing in the gym?I ask this question because I see a lot of people "working out" that have no idea what muscle groups they are working on! Each muscle in your body performs a different movement, in order to get the toned physique you desire you have to know which exercises are working which muscle groups! This crash course in strength training will get you started down the right track to an effective work out.
The legs consist of the largest and most powerful muscles in your body, the gluteus maximus (your behind), hamstrings (back of the thigh) and quadriceps (front of the thigh).
Your legs perform lifting motions.
Squats, leg presses, lunges and step ups are excellent exercises that engage all of these muscle groups.
These are compound movements, meaning that more than one joint is being used (the knee and hip joints).
You get a lot of bang for your buck with these movements since so many muscles are working simultaneously! Tip! Don't waste your valuable gym time using the inner and outer thigh machines.
You "feel the burn" because you are using smaller muscle groups which fatigue quickly.
If you think these exercises will reduce the amount of fat around your thighs you are mistaken, there is no such thing as spot reduction and the best way to reduce body fat is through healthy nutrition and cardio! Your chest muscles perform pressing or pushing motions and your back is responsible for pulling motions.
Stick with compound movements (the shoulder and elbow joints are working) for the greatest upper body workout efficiency.
Rowing, pull ups or pull downs are powerful movements that engage the major muscles of the back including the trapezius and latissimus dorsi.
Push-ups and chest presses are perfect for strengthening the pectoral muscles of the chest.
When you perform these compound exercises your arms and shoulders are getting a work out too! Tip! Work the larger muscles groups of your body first! If you start your work out with arm and shoulder exercises these smaller muscles will already be fatigued, preventing you from giving your all to your back and chest! Everyone loves a great set of arms.
When you bend your elbow in (flexion) you are working the biceps on the front top of your arm, extending the elbow out works the triceps in the back of your arm.
Bicep curls whether performed with dumbbells, barbells or resistance bands are perfect for sculpting the biceps, while press downs, overhead extensions and dips are great for defining the coveted triceps.
Guess which joint is moving in order to work the shoulders.
The shoulder joint of course! Anytime your arm is being raised out to the side, overhead, up to the front or back, your shoulders are working.
Overhead presses, lateral dumbbell raises (to the side), front raises and reverse dumbbell fly are a couple examples of effective shoulder movements.
The final muscle group in our strength training crash course is none other than the abdominals.
Your spine is responsible for the movements which work the core muscles (abs and lower back).
When you flex the spine (rounding forward or crunching) you are working your abs, extending the spine (arching) works the lower back.
It is important to work these areas to keep your core strong but keep in mind that these exercises alone will not produce a sculpted six pack! If your abs are covered by a layer of fat you will never see them no matter how strong they are.
Once again cardio and nutrition are the keys to uncovering these muscles! You need to know what muscles are working if you want to achieve your desired physique.
Additionally you need to have correct form, proper breathing technique and a sufficient amount of sets and repetitions.
If you aren't sure about any of these things meet with a certified personal trainer for some guidance.
The more you learn about your body and how it moves the more successful you will be at attaining your fitness goals!