Know muscle groups and how to work them. Part 1

Today’s blogpost aims to be a first guide to learn about the main muscle groups that make up the human body, their main characteristics and the way of working and strengthening them optimally and safely. We will also emphasize those specific gym machines to work each of them in the most precise and effective way possible.

Biceps

He biceps It is a muscle located at the top of the arm and consists of two portions, a long and one short, hence its name. This muscle – perhaps the most famous – mainly allows us to perform the elbow flexion and suck the forearm. Strengthen it next to the triceps (its antagonistic muscle), will give our arms a strong and attractive appearance.

Some of the biceps exercises that we highlight are the following:

Biceps with Bodytone Compact

The Bodytone Compact is an ideal gym machine to work and strengthen biceps properly. Being a guided machine allows us to have greater control of the technique and avoid suffering injuries when performing the exercise.

Biceps in Pulley

Another way of working biceps safely and effectively is through this machine with pulley, with which we can also perform exercises to strengthen triceps.

Shoulder

For shoulder training, we will focus on the muscle deltoid. This muscle is named for its similarity with the Greek letter Delta, it is triangularly and extends between the shoulder blade and the clavicle, covering the glenohumeral joint. The deltoid is a muscle that we should not neglect, since it intervenes in many movements.

Openings

Two good options to work the deltoid by opening exercises are carried out with selectorized machines from the top such as Bodytone Evolution or that of Hammer Strength.

Press Arnold with dumbbells

Another good way to work the deltoid is with the realization of this exercise. It consists of sitting on a bank resting our backs and taking a dumbbell with each hand. We have to raise the weights at the height of the chin so that we leave the palms of the hands towards the torso and then turn the palms out while we extend our arms slowly.

Abdominals

Another very coveted muscular group in our goal of achieving a FIT body are undoubtedly the muscles of the abdomen. It is not a secret that wearing a good Sixpack is the goal of many when training.

Abdominal muscles are as follows: Internal oblique, abdominal straight, abdominal transverse and external oblique.

There are countless exercises to work them either in a way isometric, hypopressive or traditional. Some of them are the Front and side iron, reversal crunch, bicycle crunch, side crunch, v-ups or scissorsamong others.

Making an abdominal bank with several work positions such as this that Gym Company offers us will allow us to work this muscular group more effectively. We can introduce different types of exercises to our training sessions. In addition, the value for money is excellent.

Triceps

Triceps is the largest muscle of the armit is located on the posterior face of the humerus and 3 heads form (Hence your name) called vast internal, vast external and long portion. As we have mentioned earlier, it is the antagonist muscle of biceps and strengthening both will make us wear powerful and attractive arms.

There are many ways to develop triceps, a couple of examples with gym machines are as follows:

Funds in parallel

This compound exercise develops triceps and implies chest and shoulder muscles.

We can do it with specific machines like this.

The execution is as follows: we rest our hands on the support and raise the body taking off the feet of the ground. Then, with the legs in the air, the crossed feet and the trunk with a slight inclination forward we will start the movement. By inspiring we flex the elbows descending the chest to the level of the bars and when expiring we extend the arms to the initial position. It is important to keep the legs and the motionless trunk, with only the arms that perform the exercise.