Weight trainers usually divide the muscles in the body into eight main sections and do various Exercises for those areas. Adding some muscle areas planning and training on specific days of the week can be generally divided into the following muscles
1. Back muscles
2. Shoulders
3. Chest muscles
4. Hand muscles
5. Forearm muscles
6. Thigh muscles
7. Hip
8. Leg muscles
1) Back muscles
the back has two large muscles called the Lattisimus Dorai and the Erector spinae
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2) Shoulders
The deltoid muscles in the shoulders are divided into three sections. They are Arteior Loreal posterior. The trapezius muscles are with the shoulders.
3) Chest muscles
These pectoralis muscles include the pectoralis Major the pectorals Miner, and the Intercoastal Muscle,s Scnotus Anterior.
4) Arm Biceps...
Biceps Triceps Brachiolis Coroco Brachiolis of the muscles are in the hands.
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5) Anterior muscles...
Flexors There is two categories of extensors.
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6) Thighs...
The muscles in the front thigh are called the quadriceps muscles, and the muscles in the back thigh are called the Flexors or Hamstring muscles.
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7) Abdominal muscles...
Rectus abdominis obliques Abdominis also has muscles.
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8) leg muscles...
The muscles of the gastrocnemius and soleus are in the leg. We can get a clear idea of the muscles that help us gain weight and grow and train...
How to do weight training properly and without injury?
Warming up is the beginning of the workout 10 or 15 minutes to strengthen the muscles and heart of the body must do small Exercises to train the treadmill can work on the stepper warm-up, work out on the training cycle warm-up, do the squat run on the field perfectly prepares our body for training The muscles that can be trained increase blood flow. Our body becomes ready for training After that stretching exercises Must be done for 10 minutes stretching exercises for each muscle should be done regularly strictly speaking if you do not do this There is a High risk of injuries young and old people should definitely do warming up busting Exercises Let's look at some of the Stretching Exercises...
1. Side Bends...
Standing up straight, bend the hips to one side and the waist to the next you can do this exercise ten times on each side to bend. It helps to stretch the Oblique muscles.
2. Forward Bends.
In this exercise, the legs should be bent, and the body bent without bending the leg joints. This exercise stretches the lower back and lower thighs.
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3. Hamstrings Stretches This exercise stretches the muscles in the back thighs. Life one leg on a bench and bend it until it touches the soles of the feet with both hands and then stretches the thighs and lower back as well as sit on the beach the next morning and stretch and touch the foot.
4. Lunges.
This exercise involves stretching the muscles of the thigh and pelvic gluteus. Both legs should be stretched back and forth.
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5. Lean forward with the leg extended.
Sit on the floor with legs spread out and body tilted forward with hands between legs sitting then bending backward and touching one ankle and then turning to the next and touching the next ankle are stretch Exercises for the muscles of the lower back.
6. Interior Stretches...
This exercise involves stretching the adductor muscles in the thighs while sitting on the floor with both legs facing us and holding the feet together with the hands tightening the thighs.
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7. Quadriceps Stretches.
This exercise is done to stretch the anterior muscles of the thighs. This exercise should take only a few seconds.
8. Hurdlers Stretches.
This involves stretching the quadriceps and adductor muscles of the thigh with one leg fully extended, the other leg bent, and the leg bent towards the extended leg as well as the leg should remain in that position for a few seconds.
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9. Spinal Twists.
Sit with the legs bent and the hips well bent and fully turned. The outer thighs and pelvic floor muscles are well stretched...
10. Hanging Stretches (Hanging Stretches).
Holding hands on a Horizontal Bar with the legs folded at the ankles Exercise on a stretch all over the body and back...
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