Know muscle groups and how to work them. Part 2

As a continuation of the first part of the muscles groups, we have the second part:

Back

The back is composed of different muscles, of which the following stand out: Trapecio, dorsal, larger round, infraespinous and major rhomboid.

However, in today’s article we will focus on the two main muscles, that is, the trapeze and the dorsal. The trapeze and the dorsal are two very interesting muscles to strengthen Both for aesthetics (they make ourselves more wider and more muscular), and at the functional level, since having a strong back will make us work better other muscle groups.

He trapeze It is a large flat muscle that is divided into three parts: upper trapeze, middle trapeze and lower trapeze. This great muscle of the back goes from the neck to the middle of the back and is responsible for rotating, raising and adduction of the scapula.

For its part, the dorsal (Width dorsal), it is the other great muscle of the back and the main muscle of the trunk due to its large size, both in length and in width. This superficial muscle is located in the middle-back of the back and joins the scapular waist on the back.

And after this brief description you will be wondering … How to work your back muscles? Well, there are several exercises to strengthen the back, some of them are the following:

Dominated

The king exercise when developing a good back. The following gym machines help us correctly exercise this exercise to achieve the best results.

Benchk Black Department Bar and Pull Up 2 in 1 D8
Bodytone Compact Assisted Funds and Domidads C13
Bodytone Evolution Assisted Funds and Domidads – 95kg

Rowing

An excellent exercise to introduce in heating or even throughout the session. This machine is ideal for performing this exercise.

Titanium strength acqua rower row of water

Jalón to the chest

This multiarticular exercise is a good option to strengthen the back muscles, with the next machine we can perform it effectively. It is important to have proper technical control to avoid injuries.

Chest

One of the muscle groups that we most want to strengthen is undoubtedly the pectoral. Anatomically, the chest presents two parts, the Pectoral Mayor and the Pectoral Minor. They are two flat muscles with triangular shape, located in the anterior zone of the thorax and that perform different functions. He Pectoral Mayor He collaborates with the shoulder by performing both the adduction movement and the internal rotation, directing the arm towards the part of the body. For its part, the minor pectoraldeeper, intervenes in the elevation of the ribs when breathing.

Banking press

The Banking Press is the star exercise to strengthen the pectoral area. It consists of climbing and lowering the bar over the chest, stretched in supine recumbency (upside down) in a bank indicated for it. Apart from the chest, it implies other muscles such as triceps and deltoids making this exercise one of the most complete and indicated to develop muscle strength and mass. We can do it both with free weight and with assisted machines.

Next, we present some Gym Company options to perform, among others, this exercise.

Mythho Banking Press
Bh fitness optima press Multipión Banco G330
Banking Press Asdc72 Mytho

Flexions

We can also strengthen the chest with this ancient exercise, both in its standard version and with the multitude of variants that we can perform, adapting to the physical level of each person.

Legs and buttocks

In the legs, we distinguish several muscle groups, the main ones are: Quadriceps, hamstrings, abductors and twins, in addition to the buttocks, which we will talk about more carefully given its great importance.

The buttocks They are muscles located on the back of the thigh, what we call buttocks. This muscle group is formed by the major buttock (which is considered the strongest muscle of the body), the medium buttock and the minor buttock.

The strengthening of the buttocks is very important since they are responsible for the stabilization of the pelvis and the spine, and also of the extension and internal rotation of the hip.

To work them we have different options, we highlight the following:

Squats

If we want to strengthen our lower train, we certainly have to resort to this exercise.

It is a simple exercise to perform, but You have to monitor the technique PTo get the most out and avoid possible injuries, a consequence of bad execution. It consists of flexing the knees and going down the body without losing the verticality of the trunk, to extend the knees and return to the initial position.

This exercise is one of the most complete that exist, since It implies leg muscles such as quadriceps, buttocks, abductors, hammets, twins, as well as the abdominals and the lower back.

We can perform squats at different levels, adapting them to the physical condition of each person and there are many variants, with which we will imply more or less each muscle.

Bodytone machine buttocks

This gym machine is specially designed to perform gluteal exercises. It is suitable for anyone since, depending on our physical condition, we will adapt the weights to lift to have greater or lesser resistance.