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Seated Row
In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a ''seated row'') is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body ( latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine ( erector spinae). When done on a rowing machine, rowing also exercises muscles that extend and support the legs (quadriceps and thigh muscles). In all cases, the abdominal and lower back muscles must be used in order to support the body and prevent back injury. Many other weight-assisted gym exercises mimic the movement of rowing, such as the deadlift, high pull and the bent-over row. An effective off-season training programme combines both erg pieces and weight-assisted movements similar to rowing, with an emphasis on improving endurance under high tension rather than maximum strength. Gallery Cable-seated-rows-2.png Cable-seated-r ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Strength Training
Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics. Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise. Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen. Principles and training methods The basic principles of strength training in ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Latissimus Dorsi
The latissimus dorsi () 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. The word latissimus dorsi (plural: ''latissimi dorsorum'') comes from Latin and means "broadest uscleof the back", from "latissimus" ( la, broadest)' and "dorsum" ( la, back). The pair of muscles are commonly known as "lats", especially among bodybuilders. The latissimus dorsi is the largest muscle in the upper body. The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction (or horizontal extension), flexion from an extended position, and (medial) internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine. Due to bypassing the scapulothoracic joints and attaching directly to the spine, the actions the latissimi dorsi have on moving the arms can also influence the movement of the ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Trapezius
The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm. The trapezius has three functional parts: an upper (descending) part which supports the weight of the arm; a middle region (transverse), which retracts the scapula; and a lower (ascending) part which medially rotates and depresses the scapula. Name and history The trapezius muscle resembles a trapezium, also known as a trapezoid, or diamond-shaped quadrilateral. The word "spinotrapezius" refers to the human trapezius, although it is not commonly used in modern texts. In other mammals, it refers to a portion of the analogous muscle. Similarly, the term "tri-axle back plate" was historically used to describe the trapezius muscle. Structure The ''superior'' or ''upper'' (or descending) fibers of the trapezius originate from the ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Rhomboid Muscles
The rhomboid muscles (), often simply called the rhomboids, are rhombus-shaped muscles associated with the scapula. There are two rhomboid muscles on each side of the upper back: * Rhomboid major muscle * Rhomboid minor muscle The large rhombus-shaped muscle, located under the trapezius muscle in the upper part of the thoracic region of the back, and the small muscle, in the same way, participate in the movement of the scapula. Anatomy The rhomboid major muscle originates from the spinous processes of vertebrae T2–T5, while it inserts to the medial border of the scapula. The rhomboid minor muscle originates from the nuchal ligament and spinous processes of vertebrae C7–T1. Both muscles are innervated by the dorsal scapular nerve, a branch of the brachial plexus. Their functions are the following: * Drawing scapula superomedially * Supporting scapula * Rotating glenoid cavity inferiorly Additional images File:Rhomboid muscles animation small.gif, Rhomboid muscles. ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Erector Spinae
The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes ( gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sitting. Structure The erector spinae is not just one muscle, but a group of muscles and tendons which run more or less the length of the spine on the left and the right, from the sacrum, or sacral region, and hips to the base of the skull. They are also known as the sacrospinalis group of muscles. These muscles lie on either side of the spinous processes of the vertebrae and extend throughout the lumbar, thoracic, and cervical regions. The erector spinae is covered in the lumbar and thoracic regions by the thoracolumbar fascia, and in the cervical region by the nuchal ligament. This large muscular and tendinous mass varies in size and structure at different parts of the vertebral column. In the sacral region, it is narrow and p ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Rowing Machine
An indoor rower, or rowing machine, is a machine used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Modern indoor rowers are often known as ergometers (colloquially erg or ergo) because they measure work performed by the rower (which can be measured in ergs). Indoor rowing has become established as a sport, drawing a competitive environment from around the world. The term "indoor rower" also refers to a participant in this sport. History Chabrias, an Athenian admiral of the 4th century BC, introduced the first rowing machines as supplemental military training devices. "To train inexperienced oarsmen, Chabrias built wooden rowing frames onshore where beginners could learn technique and timing before they went onboard ship." Early rowing machines are known to have existed from the mid-1800s, a US patent being issued to W.B. Curtis in 1872 for a particular hydraulic-based damper design. Machines using linear pneumatic resista ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Quadriceps
The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur. The name derives . Structure Parts The quadriceps femoris muscle is subdivided into four separate muscles (the 'heads'), with the first superficial to the other three over the femur (from the trochanters to the condyles): *The rectus femoris muscle occupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named for its straight course. *The vastus lateralis muscle is on the ''lateral side'' of the femur (i.e. on the outer side of the thigh). *The vastus medialis muscle is on the ''medial side'' of the femur (i.e. on the inner part thigh). *The vastus intermedius muscle lies between vastus lateralis and vastus media ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Human Abdomen
The abdomen (colloquially called the belly, tummy, midriff, tucky or stomach) is the part of the body between the thorax (chest) and pelvis, in humans and in other vertebrates. The abdomen is the front part of the abdominal segment of the torso. The area occupied by the abdomen is called the abdominal cavity. In arthropods it is the posterior tagma of the body; it follows the thorax or cephalothorax. In humans, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim stretches from the lumbosacral joint (the intervertebral disc between L5 and S1) to the pubic symphysis and is the edge of the pelvic inlet. The space above this inlet and under the thoracic diaphragm is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear. In vertebrates, the abdomen is a large body cavity enclosed by the abdominal muscles, at front and to the sides, ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Deadlift
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press. Two styles of deadlift are commonly used in competition settings: the sumo deadlift and the standard deadlift. While both of these styles are permitted under the rules of powerlifting competition, only the conventional stance is used in strongman deadlifting contests. Performing Form The conventional deadlift can be broken down into three parts: the setup, the initial pull or drive, and the lockout. Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, biceps femoris, semitendinosus and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine. * Set behind the bar wi ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Bent-over Row
A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. Implements There are several variants of this exercise, depending on whether dumbbells or a barbell is used and whether both arms are exercised at the same time: Two arm rows: * ''Two arm barbell bent-over-row:'' This version uses both arms to lift a barbell to the stomach in a bent-forward position. The hands are kept pronated and the back straight. * ''Two arm dumbbell bent-over-row'': The barbell is replaced by two dumbbells, one for each hand. * ''Pendlay row'': named after Glenn Pendlay; the back is parallel to the ground and the weight lifted from the floor. * '' Yates row'': named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row. One arm rows: * ''One arm dumbbell bent-over-row'': This exercise is frequentl ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Upright Row
The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Barbells, dumbbells, kettlebells or a cable machine can be used. Due to the amount of internal rotation of the humerus during this movement, this exercise may worsen shoulder impingement syndrome. Etymology In the 1970s there are examples of this exercise being referred to as pullups. MuscleMag International 70s insert:How to Increase Your Muscular Bulk and Strength" page 8/9 This is no longer common, and this term is now mostly used to refer to the exercise involving pulling the body up to a bar. Gallery Barbell-upright-rows-2.png, Barbell start Barbell-upright-rows-1.png, Barbell end Cable-upright-rows-2.png, Cable start Cable-upright-rows-1.png, Cable e ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Supine Row
The inverted row (also known as "horizontal pull-up") is an exercise in weight training. It primarily works the muscles of the upper back—the trapezius and latissimus dorsi—as well as the biceps as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their required gains. This exercise is lighter on the joints compared to weighted rows. The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement. One study showed that the inverted row activated the latissimus dorsi muscles, upper back, and hip extensor muscles more than the standing bent-over row and also resulted in less load on the lower spine area, which makes the exercises preferable for people with lower-back issues compared to other rowing exercises. Form To execute the exercise, the lifter lies flat on the ground under a fixed bar (such as a Smith machine ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
