Download Muscles

WOMEN’S WEIGHT
TRAINING
MUSCLE OVERVIEW
MUSCLE OVERVIEW
• Before touching any weights, you need to have an understanding about your
body and which muscles you will be working with weights. There are 650
muscles in the Human Body, however we are going to have a basic general
overview of the muscles
• Let us work from top to bottom…..
NECK AND BACK:
Sternocleidomastoid
• Rotates the head
TRAPEZIUS
• One major muscle in the back
• Responsible for moving, rotating, and stabilizing the shoulder
blade
• Extends the head and neck
Latissimus Dorsi
Supports various movements of shoulder
ARMS
Strength training exercises are common ways to increase the
size and overall strength of the major muscles in the arms.
Common exercises to build up arm muscles include curls,
presses, pushdowns, and extensions using weights.
THE MUSCLES OF THE ARM THAT CAN BE SEEN EASILY ON
THE SURFACE INCLUDE:
Biceps:
• This large muscle of the upper arm is formally known as the biceps brachii muscle, and rests on top of
the humerus bone.
•
It rotates the forearm and also flexes the elbow.
Triceps:
• This large muscle in the back of the upper arm helps straighten the arm.
•
It is formally known as the triceps brachii muscle
ARMS CONTINUED…
• Brachioradialis:
• This muscle, located at the top of the forearm near the elbow, helps rotate the forearm both outwardly
and inwardly.
• It also flexes the forearm at the elbow.
CONTINUED….
• Extensor carpi radialis longus:
• This muscle next to the brachioradialis is one of five major muscles that help to move the wrist in
multiple directions.
• When you clench your fist, this muscle bulges out from the skin.
• Deltoid:
• Although technically part of the shoulder, the deltoid muscle controls the majority of the shoulder’s
movements and thus enables the arm to have increased range of motion.
• http://www.healthline.com/human-body-maps/arm-muscles
MUSCLES OF THE CORE
• Complex series of muscles
• Everything except the arms and legs
• Incorporated in almost every movement of the body
• Most often acts as a stabilizer and force transfer
2 MAIN MUSCLES..
• Rectus Abdominis
• “Abs”
• Long flat muscles that extend vertically along the length of abdomen
• External Abdominal Obliques
• Pair of broad, thin, superficial muscles that lie on sides of ab region of body
• Flexion and rotation of trunk (side bend)
HIP AND LEGS
…..
• Quadriceps:
• Front of “thigh”
• Main function is to straighten knee
• Hip Flexor:
• Pulls knee Towards Chest
• Hamstrings:
• Back of thigh
• 2 main functions
•
Bend knees
•
Pull legs behind you (“Hip extension”)
•
Conjunction with gluteus
…..
• Gluteus:
• The “butt”
• 3 muscles that move thigh
• Gluteus Maximus – Largest- makes up large portion of shape and appearance of
hip
• Gluteus Medius- situated on outside of pelvis
• Gluteus Minimus – Smallest of 3- situated immediately beneath the medius
• Glutes pull the leg out away from the body
• “Hip abduction”
Adductors:


Muscle inside of thigh
Pulls leg in towards the centerline of body
o “Hip Adduction”
Calves:




Push foot down (point toes)
2 muscles
o Gastrocnemius- Bigger muscle
 Buldge visible under skin
o Soleus- smaller, flat muscle under gastroc
Both muscles taper and merge @ base of calf
During walking and running, the calf pulls the heel up to allow forward
movement
Dorsiflexors:


Group in front of shin
Pull foot and toes up to shin
WHY DO MUSCLES GET
SORE?
WHY?
• Lactic acid
• Your muscles produce it during intense exercise. It's a metabolic byproduct that makes
no contribution to exercise performance. It causes muscle fatigue and post-exercise
muscle soreness.
• Lactic acid is a normal byproduct of muscle metabolism, but it can
irritate muscles and cause discomfort and soreness. Muscle soreness associated with exercise is
known as delayed onset muscle soreness or DOMS.
• It is delayed because you will not feel the soreness until a couple hours later, next day,
worst after 2 days
SO….. WHAT DO YOU HAVE TO DO TO
RECOVER FROM SORENESS?
Recovery
1) Rest/Active Recovery - Getting plenty of sleep and resting your body may be the most
effective treatment. In addition, active recovery, which is light exercise during the recovery
phase can stimulate blood flow to the muscles to help reduce muscle pain. Active recovery
can include swimming, or a light jog.
2) Hydration - Drinking plenty of water can help flush out toxins from your body and
prevent dehydration, which can make muscle soreness even more painful.
3) Pre & Post-Workout Nutrition - Consuming a 2:1 ratio of carbs to protein either before,
or after a workout, or both, may help reduce the severity of muscle soreness
- See more at: http://www.mensfitness.com/training/pro-tips/expertanswers-recover-faster-and-stronger#sthash.fKH7qeMI.dpuf
REMEMBER!!!!!!!!!!
HYDRATION IS
BEYOND
IMPORTANT
FOR YOUR
BODY!!!!