Now that the weather has changed and the days are getting shorter, it seems that everyone is getting back into their old routine of heading to the gym on a regular basis. Its a good thing, because all my hard work over the summer months didnt involve building up my bodyit involved preparations for my new gym in Milton which finally opened October 1st.
As all my new members have begun their personal training workouts, one thing Ive found is that most of them lack basic knowledge of their own human anatomy (most are human). As eager as they are to start training, they arent familiar with the names of their muscles, where they are located in the body, or how they work.
So that they can more easily learn the exercises and perform them without injury, Ive found it helpful to give my clients a quick lesson in "bodybuilding anatomy."
First off, lets get to the basics. How does a muscle work? Grab a cup of coffee, this may get a little boring for some, so try and stay awake. The basic unit of all muscles is the myofibril, which is a tiny, threadlike structure containing complex proteins. Each muscle cell has several of these myofibrils, which are composed of thick and thin myofilaments. Each thick myofilament contains several hundred molecules of the protein myosin. Are you still with me? Thin filaments contain two strands of the protein actin. The myofibrils are made up of alternating rows of thick and thin myofilaments with their ends interlocked.
Can you remember when your dad told you to "make a muscle" when you were a wee tyke? You flexed your arm. The nerve impulse caused the rows of filaments to undergo an electrochemical reaction and slide along each other by using cross bridges that act as miniature "ratchets." This caused the muscle to shorten, and your arm to move up, impressing everybody.
While the explanation is confusing, this is still what happens whenever you move any part of your body. Yes, even that part.
Everyone knows the familiar names for their body parts, like their arms, legs, chest, and stomach. But in actuality, these body parts have a number of different muscles and names that identify them. I get the most perplexing looks from people when I say, "do a biceps curl," and they dont even know where their biceps are. Thats why I start by giving each client a workout chart listing the recommended exercises according to each area of the body.
Lets do an anatomy test. Do you know where the deltoids are located? Do you know where the hamstrings are? Where is the tricep? Times up! Heres a little guide to the basic muscle names youll need to know when youre going to the gym.
Shoulders: The trapezius muscles are on the side of the neck, and give bodybuilders that "Incredible Hulk" look. They act to lift the shoulders and move them forward, as in a shrug. The deltoid muscle holds the arm to the body and acts to lift the arm to your front or side. Many people have injured their rotator cuff, which is the part of the shoulder that helps you pull your wallet out of your back pocket (ladies too).
Arms: The biceps is what you flex to "make a muscle." It actually contains two parts, hence the "bi." The triceps is the opposing muscle, which acts to straighten your arm. How many parts does it have? Youre getting better at this! Dumbbell curls and extensions work these muscles.
Chest: The big muscles of your chest are the pectoralis major, and come into play when you try to touch your elbows together, or when you do a bench press.
Stomach: These are the abdominals, or abs for short. Everyone knows these muscles because ab roller machines have been so heavily advertised over the past few years. They move your torso toward your legs. On the sides of the abs are the external obliques. These muscles help you twist your body from side to side.
Legs: The upper front of your legs have the quadriceps muscles, which straighten your legs at the knee, and are used during leg extensions, presses, or squats. The opposing muscle is the biceps femoris, also known as the hamstrings. These get used during leg curls. A little lower, we have the calves, or gastrocnemius. (Not tobe confused with the gluteus maximus surely you know where these muscles are.) The calves get used whenever you try to stand on your tip-toes.
Back: The infraspinatus and teres major muscles comprise the upper back, while the spinal erector muscles run along the spine. The latissimus dorsi are the muscles just below your arm pits, and help pull your arms in toward your torso. In bodybuilding, you can probably imagine why fancy names like these get shortened to "upper back," "lats," and "lower back." Most people work all these muscles with a combination of cable rows and dumbbells.
Before your first workout, be sure to get a health checkup. And make sure you work with a partner or personal trainer who knows the exercises and can help you do them right!
See you at the gym!
Rick Moore is a personal trainer certified by the American Fitness Professionals and Associates. He believes in common -sense, drug-free training. Visit him at Ricks Fitness & Health, Inc., in beautiful downtown Milton. Check his website at http://www.enrapt.com/ricksfitness, or give him a call at (302) 684-3669.
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10/17/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.