There are more
than 600 muscles in the human body. Muscles are considered the only tissue in
the body that has the ability to contract and move the other body parts. About
40% of your body weight is made up of muscle tissues. These muscles are
used for locomotion, but also for achieving complex moves. Because of their
usage and movement, exercise programs that involve the martial arts
can be very beneficial for individuals looking to stay fit and improve muscle
tone and coordination.
Knowing the
right kind of exercise in every muscle group has a powerful impact. You must
focus on each muscle group and here are a few reasons why: It prevents injuries,
improves posture, prevents muscle imbalances, refrains from aches and pains, gets
stronger and faster performance, and builds muscle faster. It is vital to know
the five major muscle groups and their functions in improving your body:
The
Abdominal Muscles
Obliques-The muscle group on the sides of the abdominals are the
obliques. Movement of these muscles may result in several actions, but they are
best known for their lateral flexion and rotation of the trunk known as a side
bend. The obliques help support the spine from the front. They are also vital
in keeping a good posture.
Other
important abdominal muscles include:
·
Gluteus maximus-The largest and outermost muscle of the buttock, the gluteus
maximus attaches to several places in the pelvis and thigh. It allows you to
extend your upper leg, spread it, and turn it outward.
·
Gluteus medius-One of three gluteal muscles, the gluteus medius connects
the ilium to the top of the femur. It controls the level of the hips and allows
the thighs to rotate.
·
Psoas major-These muscles connect the lower part of the spine to the
ilium and the femur and aids in flexing the hips.
·
Serratus
anterior- A group of muscles connected to the rib cage, which help
stabilize the shoulder.
The Arm
and Shoulder Muscles
Biceps-This muscle is found in the front of the upper arm.
The biceps help control the motion of both the shoulder and elbow joints.
At the elbow, the biceps are essential in lifting, and at the shoulder, they
help with moving the arms sideways, forward, and upwards. This muscle
helps bend or curl the arm toward your body.
Deltoids-The deltoids (delts) are known as the shoulder
muscles. This muscle group is used on all side of body lifting motions.
They provide support when you carry things and help keep carried items away
from the motion path of the thighs. The deltoid muscle consists of 3 parts:
anterior deltoid, medial deltoid, and posterior deltoid.
Triceps-The
triceps are muscles in the back of the upper arm. These muscles help stabilize
the shoulder joint and allow the elbow joint to be straightened. The
triceps are utilized in passing and shooting a basketball, and help with finite
movements such as in writing, drawing or even pushing and pulling.
The
Back Muscles
Erector
spinae-The erector spinae or spinal
erectors is a set of muscles that straighten and rotate the back. They are
actually deep muscles that help to extend the spine and are key in
posture. They are also important when bending forward, and sideways.
Latissimus
Dorsi-It is a large, flat muscle on the back that stretches to the
sides, behind the arm, and is partly covered by the trapezius on the back near
the midline. It is sometimes called ‘lats’ or the ‘wings’. The lats facilitate
the body in pulling movements and compliment the arms in pursuing various
physical activities like pulling something into your body, when you take
something down from a shelf above your head, or are heavily involved in many
swimming movements.
Rhomboid-The
rhomboids are located in the upper back. They are underneath the trap muscles
and not visible from outside. They originate from the spinal cord and merge
into the scapular bone. These muscles can’t be seen but they play a vital role
in strengthening the scapulae and all the back movements.
Teres
Muscle-This muscle lies underneath the
‘lats’. It works with the lats as well as the rotator cuffs. Exercises like
single arm lat pulldowns and pullovers target this muscle directly. Compound
exercises like deadlifts, shoulder presses, and rows also target this muscle.
Trapezius-Also known as the traps that are located between the
shoulders and the neck. The traps can further be classified into three
divisions- the upper traps, middle traps, and the lower traps, with the lower
traps extending as low as the lower back. The traps control the scapulae or the
shoulder blades and play an important role in shrugging and neck movements.
They are used to tilt and turn the head and neck and shrug the shoulders. They
also provide support when you lift items over your head.
The
Chest Muscles
Pectorals-The pectorals (pecs) are the large chest muscles. They are
full of thick muscle fibers and add size to the upper body. The chest is
divided into two parts, pectoralis major, and pectoralis minor. They provide
support when you hold objects in front of your body and they are activated when
you reach across your body. The pectorals are activated in many everyday
movements mainly at the shoulder joint. For instance, when you grab a seat belt,
comb your hair on the opposite side, reach into your back pants pocket, or to
tuck in your shirt.
The
Legs and Buttocks Muscles
Gastrocnemius-They are commonly called the calf muscles. The calves are
located in the lower back part of your legs. They are key muscles when you lift
your heels up, such as when you walk, run, or go upstairs. They are also
important for explosive moves such as sprinting, jumping, and climbing. Try to
find balanced workouts that can reserve some exercises for every muscle group
in your body.
Gluteals-The
gluteals (glutes) are the muscles of your buttocks and the largest muscles in
your body. They are key muscles in the movement of the legs backward and
sideways. The glutes also help you maintain balance in walking or
running.
Hamstrings-The hamstrings are the huge muscle group in the upper back
part of your thighs. Its main function is to bend your knees and help propel
your body forward in such activities as walking, running, jumping, during
squats, or deadlifts.
Quadriceps-The 4 huge muscles that comprise the front of your thigh is
the muscle group called the quadriceps (quads). The quadriceps is the second
largest major muscular structure in the human body after the back. It is
located in the upper front part of the leg. The four huge muscles are namely
rectus femoris, vastus lateral, vastus intermedius and vastus medialis.
“Problems are
God's resistance to create spiritual muscles.” (Tony Robbins) [i]
[i] Adapted from: “5 Major Muscle Groups of
the Body and Their Function” by WonderLabs
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