Muscles of a person: from what consist and what work are performed? How do muscles work? Briefly all about man's muscles

Probably the majority of us, leading an active image, will be useful and interesting to learn about their muscles, about the anatomy of their body. Moreover, you have already understood that one run is clearly not enough to maintain health, especially to achieve certain results.

If you have already finally decided to go to the gym, it will be not bad to acquire the knowledge of the elementary human anatomy and the functional purpose of the main muscles, find out the composition of muscle groups. This is necessary for the preparation of training sessions and the execution of proper equipment in the exercises. So as the muscles are arranged and. What can you train?

human anatomy

A very clear and interesting video about the human anatomy, I think that it will be understandable and interesting to everyone.

To begin with, I bring to your attention the ten most interesting facts about the muscles, find out why muscle training at an older age is needed even more than in young.

Characteristic of muscle

Muscles or muscles - the organs of the human body (animals), consisting of muscle tissue capable of decreasing under the influence of nerve impulses, in other words, muscles can change their size and quickly.

Therefore, the main property of the muscles is to be excited and shrink, receiving signals from the nervous system in the form of Action potentials. The more often nervous impulses pass, the more often we stimulate the muscle, the more often the muscle is reduced.

You can raise, for example, a hand slowly, and can be quickly. We can manage our muscles. But everything has a limit, and therefore if the signals in the muscle come too often. That muscle does not have time to relax. An example of the exercise in lifting a hand with a cargo, I force my hand to be in one intense position. The impulses go very quickly and the muscle does not have time to relax.

The nervous system, in turn, provides the connection of the head and spinal cord with muscles. From a good and coordinated work of the chain "Brain - Nervous System - Muscles" depends not only by your appearance, but also the correct functioning of individual systems, organs and the body as a whole.

Muscles are designed to perform various actions: body movements, reduction of voice ligaments, breathing. Muscles consist of an elastic, elastic muscle tissue, which, in turn, represent cells Myocytes. (muscle cells). The muscles are characterized by fatigue, which manifests itself with intensive work or load. For example, with a long run. Therefore, in order to achieve some results, you must first train the muscles. For a runner, for example, this is the muscles of the legs.

The mass of the muscles of an adult is approximately 42%. In newborns - a little more than 20%. With age, muscle mass decreases to 30%, and fat becomes greater.

In the human body, 640 muscles (depending on the method of calculating the differentiated muscle groups, their total number is determined from 639 to 850). The smallest are attached to the smallest bone located in the ear. The largest - large buttock muscles, they lead to foot movement.

The strongest muscles are calf and chewable.

Calf muscle.

Chewing muscle

The longest muscle of the person - the tailoring - begins from the front of the upper ocean of the wing of the ileum (the front-upper departments of the pelvic bone), the spiral shaped in front of the thigh and is attached to the tendon to the tibia tubes (the top of the lower leg departments).

Muscle form are very diverse. Most often there are spindle-like muscles characteristic of limbs, and wide muscles - they form the walls of the body. If the muscles have a common tendon, and two or more heads, they are called two-, three or four-chapted.

Muscles and skeleton determine the shape of the human body. Active lifestyle, balanced nutrition and sports contribute to the development of muscles and reduce the volume of adipose tissue. Muscular weight in leading weightlifters is 55-57% of body weight.

Types of muscle

Depending on the characteristics of the structure of the man's muscles, they divide on 3 types or groups:

First muscle group - skeletal, or transverse muscles. Skeletal muscles for each of us more than 600. The muscles of this type are capable of arbitrary, at the request of a person, shrink and together with the skeleton form a musculoskeletal system.

The total mass of these muscles is about 40% of the body weight, and people who are actively developing their muscles may be even more. With the help of special exercises, the size of muscle cells can be increased until they grow in mass and volume and will not be relief.

Shrinking, the muscle is shortened, thickens and moves relatively neighboring muscles. The shortening of the muscles is accompanied by the approach of its ends and bones to which it is attached. In each movement, muscles are involved both performing it and opposing it (agonists and antagonists, respectively), which gives movement accuracy and smoothness.

The second type of muscle, which is part of cells of internal organs, blood vessels and leather, - Smooth muscular fabricconsisting of characteristic muscle cells (myocytes). Short spindle-shaped cells of smooth muscles form plates. They are reduced slowly and rhythmically, obeying the signals of the vegetative nervous system. Slow and long-lasting reductions occur involuntarily, that is, regardless of the desire of a person.

Smooth muscles, or muscles involuntary movements are mainly in the walls of hollow internal organs, such as the esophagus or bladder. They play an important role in processes that do not depend on our consciousness, for example, in moving food through the digestive tract.

Separate (third) muscle group is cardiac cross-legged (Started) Muscular tissue (myocardium). It consists of cardiomyocytes. Reducing the heart muscle is not controlled by human consciousness, it is innervated (innervation, this is the supply of organs and tissues by nerves) the vegetative nervous system.

Skeletal muscle. Structure.

Skeletal muscles are attached to our bones. The bone is mounted not the muscle itself, but what is called tendon. The latter consists of dense connective tissue. In most cases, the tendon is located at both ends of the muscle. Tender in itself is not stretching and it cannot shrink. It is just a connecting tissue, with which the muscle is attached to the bone. Tender can break or pull. It is all very painful and treatment, as a rule, long.

If you look at the cut muscle. It can be seen that the muscle consists of beams. If we consider the structure of the beams, it can be seen that they consist of muscle fibers. Muscular fibers consist of separate cells.

So, once again, muscle cells are combined into muscle fibers. Fibers are combined into muscle bundles, bundles are combined into a whole muscle.

The skeletal muscle consists not only of cross-striped muscle tissue, but also from various types of connective tissue, nervous tissue, endothelium and vessels. However, transverse muscle tissue prevails, thanks to the reduction of the muscles and are the reduction organs, producing movement. The muscle force depends on the amount of muscle fibers included in its composition and is determined by the area of \u200b\u200bthe physiological diameter. In other words, the thicker and massive muscle produces greater strength.

Muscular cage. Subtle structure.

Most of the cells are occupied by myofibrils. Myofibrils can be translated as a muscular rope, rope or thread. To whom it is more convenient and clearer. In general, these myofibrils are reduced.

In the cross-striped muscles of the cells are multi-core. There are many cores in the picture. The kernel is large, as they turned out in the process of merging the set of cells.

In the muscles there are also many mitochondria, as the muscles need constantly energy. Mitochondria is produced in the form of ATP. Remember, the more mitochondria in the muscles, the hardest person. They also say, scored a good fitness. In the untrained muscles, myofibrils are located, scattered, and in the trained they are grouped into bundles

The structure of myofibrils

Miofibrillas - cylindrical threads 1 - 2 μm thick, running along from one end of the muscular fiber to the other. Isolated myofibrilla is able to shrink (in the presence of ATP), it is it that is a reduced element of the muscular cell.

Miofibrillas are made of alternating beams of parallel with thick and thin threads that enter each other. These threads are called other sarcomers. Thick threads are twice as thicker, respectively, 15 and 7 nm.

Sarcomer - Basic contractile unit of transverse muscles, which is a complex of several proteins consisting of three different fiber systems. Miofibrillas consist of sarcomers.

Thin and thick threads are formed by proteins. Thick threads (microfilaments) consist of protein Mozin (Blue threads in the figure). These proteins form a double spiral with a globular (spherical) head at the end attached to a very long rod.

Thin threads consist of proteins aktina, troponin and tropomyosis.Main protein in this case aktin. (Red threads in the figure).

In the figure, at the top, shown schematically, relaxed muscle. When Aktin slides along myosin, the distance between the actin threads is reduced. So the muscle is also reduced. Below in the drawing-abbreviated muscle.

There are a lot of such cutting sites. Miofibrill consists of such an actin-myosic system located along the entire length of myofibrils. Using the actin protein and myosin protein, the Miofibrill is reduced.

To reduce, you need calcium, naturally all this happens with energy consideration. Actin- myosine threads cannot slide themselves, they have to drag them with considerable energy. For this you need ATP.

So that the muscle relates to magnesium needs. During a long run, for example, the marathon, with then melted magnesium, which causes a cramping runners, for this you need to drink special drinks containing all the necessary substances .. for example, isotonic drinks. The simplest and most affordable tool is a reagent, it has all the necessary salts.

Muscle management or why muscles are cut?

We are talking about all the same skeletal muscles. All signals for any action go from our brain. This is a kind of management center. But the request comes from the spinal cord. The brain sends a signal or momentum motor Neurone Which is in the spinal cord to reduce the muscles.

Neuron (nervous cell), the main structural and functional unit of the nervous system that carries out the rapid transmission of nerve pulses between different organs.

Neuron

Motor neuron is discharged by the potential of the action that comes to the muscle, that is, gives a signal to a compression muscle or relaxation ..

Branching at the end of the neuron is called a terminal plate, this end plate covers a piece of muscle and in this place it turns out SINAPS,that is, contact or connection between the nerve and the muscular cell should be adjusted.

Synaps (from Greek. Sýnapsis - connection, communication), specialized functional contacts between excitable cells that serve to transmit and convert signals.

Nerves are suitable for muscle fibers and control abbreviations.

The end of the nerve or neuron throws the mediator. Mediators The nervous system (lat. Mediator intermediary; Sin.: Neurotransmitters, synaptic transmitters) - chemical transmitters of the nervous pulse from the nervous end of the cells of peripheral organs or nervous cells.

If it is even easier to say, this is a chemical that makes the muscles to do anything. Mediator between the nervous end or synaps and muscle cell. This mediator binds to the muscle and opens the channels in it. Channels, this is a kind of roads for which chemicals can move - ions.

For example, so that the adjacent nerve accepted the signal must open channels for sodium. To reduce the muscles, channels for calcium should be opened. A pile of calcium comes into the cage, moreover, calcium is used stored inside the cell. So this calcium causes the actin and alone proteins to slide relative to each other. Muscle is reduced.

When the action potential disappears, calcium returns to its reservoirs and the muscle is relaxing.

Even a school bench, everyone knows that muscles are occupied by the longest mass body. In the anatomy, it is customary to divide them for the purpose performed by the functions, the structure of the fibers and submissal by the nervous system. They help us move in space, maintain a normal physiological process and in general the entire human activity.

The human frame consists of a skeleton and muscles, while the bones play the role of the carrier structure, and the muscles of the skeleton are attached to them with the help of connective tissue. Unlike bones, muscle fiber is very elastic and has properties for deformation. They are engaged in shrinking and relaxing, while the person moves.

The operation of skeletal muscles is similar to the lever system. The tendon, which is a passive part of this structure, is attached in the most convenient place to perform all the necessary work. The other end is attached to the pair of the skeleton. In the place where bones are tested, there is a joint, while making a mobility connection. The effort that is transmitted through the tendon leads the bone in motion.

The human body is divided into segments, while muscles are not a reservoir, but separate areas or departments. For their agreed work, constant control is necessary. A hand or foot movement occurs under the influence of not only the reduction, but also an antagonist muscle, which relaxes in this period. With the reverse process, they change their roles to the opposite.

The brain is responsible for all television. To some extent, a person can control this process, but not at 100%. Although all sorts of teams people do not give the brain literally, but still thanks to one of the human intention, it is capable of transforming into a signal, understandable for muscles.

There is another part over which a person has no power. It includes the muscles of the internal organs, and the heart muscle is generally a separate system. No one can influence its functioning, and under normal conditions it is not noticeable at all. Muscles of such organs as: stomach, bladder, intestines, walls of vessels, function in general, in a different way, but their main work is to maintain certain bodies in the tone and ensure their direct responsibilities in the human body.

Views

Types of muscle

It is customary to classify muscles based on certain factors. For their intended purpose, such types of muscles are divided:

skeletal;
internal organs.

The muscles of the internal organs are smooth, and those that are in arbitrary subordination have a structure directed transversely.

Depending on the dislocation location, the muscles are:

heads;
torso;
lower and upper limbs.

They can also perform different work. On this basis there are extensors and flexors. The nature of activity divides them on:

that perform similar functions;
antagonists working in advance.

Muscle shape is also different. For this reason, they are classified:

short and thick;
long and thin.

The widest muscle belongs to the flat textures of the back, which are responsible for the handout and participate in tightening the shoulder towards the neck.
The resulting is the muscle that is capable of bringing the finiteness to the body. If everything happens on the contrary, it distensifies.

Structure

Like everything in the body, the muscles also consist of cells elongated in their form and having properties to decline due to the presence of miofilaments in them. There is a relative classification according to which there are such types of fibers:

white;
red.

Muscular fiber structure

Clearly understand why this is so possible, examined the chicken meat, which is white on the breast, and on the leg - red. This fact is explained by a large number of blood vessels that feed the muscle constantly in operation and requiring a large amount of nutrients.

The same pattern exists in people. Studies were conducted on which it is possible to assume that a regular person has a red and white tissue ratio in a ratio of 4: 6. Athletes who are engaged in athletics have another picture. They prevail the white muscles, which was more reached with regular training. It is worth noting that such results can be achieved not to everyone who is engaged in the gym.

Skeletal muscles cells are large enough, have an elongated form, many nuclei and differ in the speed of possible cuts. When viewed under the microscope, they look like dark and light strips, which alternate and have a cross-striped name. Smooth muscles contain only one kernel, have a homogeneous structure and less elongated form.

By how the muscles are placed in relation to the axis of the spine, it differs:

straight muscles;
oblique
transverse.

As the muscles are located around the tendons, they are divided into the following types:

parallel;
circular.

The heart muscle is a special structure and consists of cells called cardiomyocytes. These cells are observed and intertwined with each other with the help of cytoplasm. A feature of this muscle is the ability to work without stopping and the rhythm failure.

Functioning

Even in almost an inactive state of the muscle at any moment they can start immediate abbreviation. This feature is called. Each second from the brain to muscle fiber in nerves is transferred to the impulse. Although, with relaxation, their number becomes much smaller, but it is quite enough to exchange various information. Such continuous control is necessary to maintain a skeleton in a steady vertical position.

The main source of valuable energy for all processes is adenosineryphosphoric acid, which is formed during the splitting of glycogen. The blood flow allows the required amount of nutrients smoothly to flow to muscle fiber. To achieve this, all important muscles must be surrounded by a large number of blood vessels of different diameters.

Muscles can not be in constant work, rest for them is also very important. When neglecting this rule, the conductivity of the pulse and an irritation response will be disturbed. When the loads become excessively intense, the metabolism products accumulate in muscle fiber, so the pulse is unevenly distributed.

The human corset has a bilateral symmetry. For this reason, all important muscles in 2 pieces or they consist of two identical parts.

Role

If the muscles do not maintain in due form, they can. It is worth noting that even minimal loads can help the cells to upgrade, and sports provoke acceleration of this process.

Muscles with high weight loads are often died. At the same time, the body is trying to independently recover and grow new cells, due to which the muscle mass increases. This gives extra volume and mass.

The main tasks of the muscular corset:

cardiac activity;
ensuring the right position in space;
maintaining a skeleton in a certain form;
help in motion.

On a series with the main tasks, a number of other, as important functions become in front of the man's muscles:

conversation (muscles and larynx muscles take part);
the ability to breathe (the diaphragm);
digestion of food (esophagus, stomach, as well as, thick and delicious intestines);
the ability to bring livelihoods (it takes place with the help of a bladder and a sphincter located in the rectum).

Muscles

For each muscle in the human body, a certain role is assigned and task. Let's find out in more detail what kind of muscle is doing.

Shoulder girdle

Muscles shoulder

Musculature of the shoulder belt consists of the following muscles:

Bester-clarity-cottage muscle, which is used to rotate head slope in the desired side.
Deltoid. It has three divisions: clavinary, shoulder, shovel and need to lead the hand forward, to the side and up, turning inside and rotate outward.
In order to rotate the shoulder and gives a hand using a small round muscle shoulder.
The big round muscle is involved in the movement shoulder in different directions.
Biceps, which consists of two heads and tail, helps bending the shoulder and hand in the elbow.
A distinctive feature of a triceps is the presence of 3 heads that are fixed at one point on the elbow in the elbow bone. This muscle is involved in the extension of the forearm.

Also, the muscles of the forearm distinguish:

the muscles of the front group (take part in the bending of the brush and fingers into the fist, rotate the forearm, bend the arm in the elbow);
the muscles of the rear group (infringe the brushes and fingers, extensive forearm).

Chest

The breast is also well equipped with muscle mass. On the surface there is a big breast muscle, which is most similar to the triangle. It takes part in moving with a hand to the body and inner rotation of the upper limb. In the depths there is a small breast muscle, the form of which resembles a fan. Reducing, it helps the shovel to delay forward, as well as down.

Back

Conditionally all the muscles of the back can be divided into 3 groups:

Trapezoid muscles are in the top of the back. With their help, there is a shovel at the necessary direction.
Wide muscle. She is closer to her side and helps pull her hand back and rotate her inside. It also contributes to the movement of the lower corner of the blade to the chest.
Deep muscle. Located this group near the spine itself and stretches along it. These muscles are used by a person for lifting the body from tilt.

Stomach

Consider important muscular structures of the abdomen:

From the level of eight lower ribs, the outer oblique muscle of the torso begins, which as a wide layer passes from top to bottom. Below and in front of the muscle there is a tendon that is called "aponeurosis." Using these structures, the torso flexion occurs in different directions.

It is worth noting that the involuntary muscles is unselfitable to man, and arbitrary leaving for training. As you know, keeping a healthy lifestyle, finding in excellent form - these are the first rules of excellent well-being, both physical and spiritual.

How do muscles work (video)

In this article we will consider several important aspects regarding the growth of muscles in athletes. It is extremely important to understand what muscle is why it grows, that it is necessary for growth.

Any professional bodybuilder will tell you: To increase muscle mass, you need to figure out the process itself, in its nature! Only then can in the future achieve positive results.

Muscle is the most "economical" part of our body. It tries as little as possible to lose the substances you need and, accordingly, to score as much as possible.

Also in the human body there is a mechanism of perfect weight. Your body itself determines the peak for itself, on which it is necessary to stop when the mass set is not to create a problem. If you are not satisfied with this peak, then you need to arrange a "battle" with him to change the situation.

Every person has a certain amount of fibers since the birth of genetics, the number of which you cannot enlarge, but here is the quality - without problems. The muscle grows by increasing the thickness of the fiber structure. So, all that is required from you is to force it (fiber) to grow.

Operating principle

During training, your fibers are partially destroyed (ruting), and rest is restored and seeks to exceed that limit that was established initially. This process received its name - "Super Compensation".

The process of thickening the fibers is accompanied by the synthesis of myofibrils (protein threads). They absorb nutrients that you use with food.

The more you exercise, the more protein threads, the better - the blood supply to the muscles. From this it follows, if you do not supply your body the necessary substances (proteins, calories, minerals, vitamins, and much more), then there can be a speech about development. The muscles will not be able to become more, and becomes an obvious fact: workouts without proper nutrition lead to zero effect.

What is muscular fiber hypertrophy?

During training, your muscle is flooded with blood, which leads to its increase, as already noted above. This process in bodybuilding is determined by the term "pamping" - pumping.

Hypertrophy, in fact, is the disease of your muscle, its non-standard and unusual state. Fiber increases in size due to an increase in the amount of myofibrils. The muscle increases the level of protein.

The role of protein synthesis when typing muscular mass

Each cell in the human body has only 1 core in its composition, the muscles are a large amount, which allows them to synthesize new, high-quality proteins that consist of a certain amount of amino acids. Muscle cell cores feed the ribosomam signal so that they synthesize the necessary type of protein.

If you do not supply the muscles the necessary building material, they simply will not be able to grow. And again, as you can see, everything rests on food.

Muscular tension, its effect on the muscles

The voltage created by the muscle during the workout, another essential element. It is responsible for the launch of the protein synthesis mechanism, feeding the signal to the muscle cells about the need to supply the "affected" fibers.

Thanks to this, the appearance of new tissues, an increase in the mass and volume of the muscle. Cell receptors are very sensitive to maximum loads and high voltage. That is why all professional bodybuilders advise to engage in strength.

It is necessary to overplace the pain threshold to start the protein and supercompensation synthesis process.

The role of hormones in the training process

Muscle growth is built on 3 "whales":

Testosterone
Insulin
A growth hormone

Each of these hormones has a strongest effect on muscle cells. Insulin speeds up the process of supplying protein to muscles. Potassium-sodium pump carries out the process of transferring amino acids to muscle tissue. Two other hormones, on the contrary, acting on the muscles fibers, make them disintegrate. This whole process is possible only with powerful loads.

The role of amino acids

Amino acid is a squirrel particle. Of these, the necessary protein is being built. 1 The type of protein contains several types of amino acids. Your results on the mass collection depend entirely and completely from how much you use protein together with food.

The required amount of protein is determined by the level of intensity of the training process. Also, besides the protein, calories are played an important role that supply the necessary energy for the occupation of complex physical exercises.

Growth and muscle reduction cycles

In Bodybuilding, any bodybuilder must remember 2 important processes:

Anabolic cycle (permanent muscle growth, if all the conditions of the training + proper nutrition are observed)
Catabolic cycle (insufficient nutrition, as a result of what a decline in muscle growth and the appearance of fatigue)

Prerequisites for muscle growth

If you decide to build muscle mass, then you need to follow the 3rd main components:

Powerful loads and a properly built training process.
Proper and regulatory nutrition, which will supply your muscles all the necessary substances.
Full holiday.

It is important

It must be remembered that our body is "intelligent", he gets used to a certain load that is repeated for a long time. You should "surprise" its new exercises, changing loads, the duration of workouts and many other tricks.

For a full growth of muscles, you are optimally developing not only fast fibers, but also slow. That is, sometimes alternate loads (for strength and for mass). It depends on proportional growth.

What affects the volume of muscles?

For sealing and thickening of muscle fibers, factors affect:

Fiber thickness
Number of blood vessels
Sarcoplasma
Number of fibers
What are the developed fibers
Fascia

In this article, we reviewed the most important moments concerning muscle mass. Remember to high-quality weight you need to explore this process.

Of course, there are mandatory conditions that each bodybuilder is obliged to observe, but the exercises for muscle buildings for each of each other, and the program should also individually approach. If you have the opportunity to consult with a specialist, then do not miss it.

Try to make several programs and see how they affect you. And what about food, so everything is simple: there will be no full-fledged intake of all necessary substances - there will be no mass.

Watch the video about how muscles grow and how to influence the growth of muscle mass.

And second video how to accelerate the growth of muscle fibers

Good luck! Everything depends on you.

Musculatory man

For bodybuilding and pauelifting, knowledge of human anatomy and all muscle groups is required. Knowledge in the field of muscle structure and their functions are also required. All this allows you to properly develop training programs and correctly perform certain sets of exercises.

What is muscles and why they need

Muscles are formed by muscle tissues and participate in all movements of human body parts. In the muscles, the power lies, so the person who has decided to increase its power indicators should know that it is worth the task of training in certain muscle groups. In the human body there are several muscle groups, each of them performs a specific function and special exercises are necessary for the development of its strength performance.

Strong muscles are needed to man in order to cope with high physical exertion, as well as to increase the total tone of the body. Elementary physical culture allows you to maintain muscle tone, however, intensive workouts in the hall are needed to increase the power parameters.

Major muscle groups

In each part of the body there are several muscle groups, some large muscles in the human body must be considered separately. The muscle group is somewhat interconnected muscles that perform the same function. So, there are several muscle groups in the human body:

hand muscles (biceps, triceps, quadriceps);
muscles of the back and chest;
abdominal muscles.

The muscles are formed by muscle tissue and are endowed with ability to decline under the influence of nerve impulses. Muscle control is carried out by the head and spinal cord. The person has more than 600 muscles, know the name of each muscle and the function is optional, but it is necessary to know the function and location of muscle groups in parts of the body.

Back muscles Consist of several layers, have a different origin and structure. In the upper layer are trapezoidal and wide muscles, the latter raises the blade. On the surface of the back are also located big and small diamond muscles, upper and lower gear muscle. The back muscles training is carried out to increase the power and creation of the embossed body. The advantage of training this muscle group is that they are large and able to increase several times in the process of intensive workouts.

Muscles pelvis participate in motion and presented outdoor and internal muscle group. Large, medium and small buttocks - These are low-alignment muscles that play an important role in ensuring the possibility of movement. There is also a neck muscle group, which are divided into surface, median and deep. They are involved in semicircular movements, their training is necessary to achieve the goal of increasing the total muscular body weight.

Muscles chest are divided into surface and deepThey are represented large and small breast muscle, intercostal and greopred muscles. Muscles shoulder Play the role of extensor flexors and are formed double-headed muscle, shoulder muscle and rear muscle group.

Muscles hips have high strength and have large sizes, presented front, rear and medial muscle group. Thus, in the human body there are over 600 muscles, which are formed by groups performing the same functions. Knowing the function of muscles, you can put in front of yourself the goals of training of certain muscle groups. For power training - it is classes with a group of chest muscles and muscles of the back, pelvis. To build up the total muscular body weight, first of all, exercises are performed on the training of large median and surface muscles.

To each beginner Bodybuilder, and just inquisitive people, it will be useful to recognize the anatomy of skeletal muscles of a person in order to navigate power Training programs, especially when it comes to, and also to understand each other, when you ask questions about how you can pump one or another muscular group.

In addition, knowledge of muscles, it will help you in the future better work With the help of selected exercises, all parts of the body, due to the fact that you will not have one-sided understanding Muscular groups.

For example, many athletes are still in pursuit of sharo-shaped shoulders, do not know that delta consist of anterior, middle and back head, so to pump up shoulders like a ball, you need to do everything exerciseswhich develop all three bunches of the Delta, and not just the beloved bench rod / dumbbells up with an emphasis on the front and medium delta.

In total in the body there are more 600 skeletal muscles, and all of them consist of fibers of different lengths (up to 13 cm), and thickness (from 40 to 80 microns), but we will consider only the main groups, since the knowledge of the rest does not bear any practical benefit For bodybuilding.

Basic muscle groups of man

Anatomy and function of the main skeletal muscles of a person, on the example of bodybuilder, with colorful drawing and numbering muscles, for even greater visibility. And at the end of a single photo with signatures of muscle groups bodybuilder.

Neck

Neck connects his head with a torso basic function - ensuring equilibrium and movement head, as well as help in swallowing and pronouncing sounds.

Sculptently Supply Muscle
Black-speaking
Breast-curable-cottage
Trapezoidal muscle

Man's neck muscles (side view and rear view)

Chest

Breast muscles They occupy an extensive part of the front of the body, they are attached to the shoulder bones, clavicle, and ribs. Implement Rotation of hands inside, pulling up the body when climbing, pulling the blade forward and down, and also help the diaphragm to carry out breathing.

Big thoracic muscle
Small thoracic muscle
Front gear muscle
Plug muscle
Intercostal muscles

Anatomy of the chest muscles of a person

Delta

In shape reminded triangle, Greek letter "Delta". Essentually In the assignment of hands to the sides, as well as extension and bending the shoulder. The front bugs of the Delta pull the hand forward, and the rear - back.

Front Delta
Middle Delta
Rear Delta

Anatomy Delta (shoulders)

Biceps

Muscles biceps consist of a long and short head, connecting together form abdomenwhich is attached to the ray bones of the tendon.

Anatomy of biceps (short and long head)

Function Biceps - ensure the bending of the shoulder in the shoulder joint, and the forearm in the elbow.

Long head (on the outdoor hand)
Short head (on the inside of the hand)

Forearm

Muscles forearm - Small muscle groups located between the elbow and the wrist, they are divided into the rear front group, each of which has its own surface and deep layers.

Implement Extension and bending of brushes and fingers, as well as perform a penetrating and inspiration movement of radial bone.

Wrist ray extension
Long Muscle Disclosure Thumb Brushes
Round Prone
Long palm muscle
Short ray wrist extension
Short brush extensor
Flexor brushes
Shoulder muscle
Elbow flexor wrist

Anatomy of the forearm (shoulder muscle, radiation muscle, flexors)

Press

Abdominal Press carries out a rotation of the body to the side (sideways, forward, backward), creates intra-abdominal pressure, protecting the internal organs from damage, Forms posture, keeps the spine in a straightened position.

Anatomy of the abdominal press of man

Direct muscle abdomen
Outdoor abdominal muscle
Inner oblique muscle
Cross muscle abdomen

Muscles of hips

Implement lead, extension and rotation of the hip outward, pulling the hips to the body, extension of the leg in the knee and its turn in addition, and also hold the body in equilibrium And stretch the wide fascia of the hip, thanks to which the knee joint is strengthened.

Front group of thigh muscles

Tailor
Fouring (quadriceps)
Straight
Lateral wide
Medial wide
Intermediate wider

Anatomy of the muscles of the front of the thigh

Rear group of thigh muscles

Double-headed (hip biceps)
Common tendon
Semi-dry
Semi-dressing

Anatomy of the muscles of the back of the hip

Medial group of muscles of the hip

Thin
Grebenty
Long leading
Short leading
Large leading

Anatomy of the muscles of the medial part of the hip

Shin and caviar

Shin It occupies a part of the leg, ranging from the knee ending with the heel, consists of tibial and small-terber bones. Basic function The extension of the foot and fingers, as well as bringing and rotating the turn of the foot dust.

Ilicor muscles refers to double-headed, consist of a medial and lateral head, thanks to them a person occupies a steady position in space, keeps balancing the body, equilibrium, can rotate ankle joint, raise your heels, bending the feet.

Long Malobers Muscle
Medial Head of Ilicor Muscle
Front tibial muscle
Cambalo-like muscle
Short little Muscle
Long extensor finger
Upper retardant holder
The tendon of the front tibial muscle
Lower retardation holder

Anatomy of the leg muscles (rear and front group)

Back

Back muscles Perform a reference role for fixing the spine in a stationary state, by giving a sustainable position vertebra, so it is possible to rotate the torso, flexion, extension and slopes, and also maintain the natural bends (curvature) of the back and perform the role shock absorbers When performing movements that create vibration and concussion.

Small round muscle
Big round
Hanging muscle
Rhombid muscles
Trapezoidal muscle
Spinal extensor
The widest muscles of the back
Breast-friendly fascia
External oblique muscles

Man's back muscle anatomy

Triceps

Anatomical structure of man triceps

Triceps has three heads, so it is called three-headed Muscle shoulder, fasten to the elbow overtone bone process with a flat wide tendon.

Provides Explorement of forearm, as well as bringing hands to the body and arm back.

Side (lateral) head
Long (rear) head
Medium (medial) head

Buttocks

Quadrangular big jagged muscles Muffd up symmetrically to the kites of the spine, pelvis and femoral bones. Implement function The extension of the hip in the hip joint, turn the hip to the outside, the lead to the side and bring the hip to the center, and also help break the torso when fixing the hip and stabilize The knee joint (thanks to the tension of the wide fascia of the thigh).

Small jagged muscle
Mid-sized muscle
Big Muscle Muscle

Anatomy of man's muscles

Proportionally coordinated, beautiful musculature, the goal of any bodybuilder, especially when it comes to competitive The level where the proportions can decide will become an athlete champion or not. That is why, below, we want to give a list effective exercise, Each muscular group, with the help of which, you can "pull out" the size of the muscles, what you yourself want.

Anatomy of bodybuilder body (bodybuilder)

Exercises for the development of skeletal muscles

All development exercises skeletal muscles can be divided into two types insulating (Enter one joint), and basic (Turn two or more joints). You must first of all emphasize the training of one or another muscle group on the basic, because they are most efficient growing Muscle mass.

Anatomy of skeletal muscles of a person

Insulating exercises are well suited for separation, muscle relief, which is on initial The training level of the bodybuilder should not worry at all.

Trapezium

Muscles trapezium refers to the top of the back, essentually In lifting and lowering shoulders.

Best exercise for trapez training -.

Exercises for Muscle Trapements

The widest muscles of the back

Give triangular the shape of the back (especially when the waist is narrow), the wider spin, the more shoggy Muscles.

Basic function - Bringing and extension of the shoulder, internal circular motion (rotation) of the shoulder, and also helps to lower the shoulder belt.

Best exercise for the back -.

Exercise for the widest muscles of the back

Long muscle back

This muscle group is one of the strongest in the human body, located in the form of two " pillars", Which stretch along the lumbar department.

Basic function - Holds a muscular corset, and is also responsible for flexing and extension of the body.

If you have problems with a spine, or just a weak back, then you just need strengthen Muscle data.

The best exercises to strengthen the "pillars" -.

Hyperextension for long muscles of the back

Breast muscles

Breast The muscles are trapped in the process of inhale, and also pulls forward, down and inside the blade and indirectly contributes to the raising of the ribs.

Basic exercise for breast muscles

Abdominal Press

Press - One of the most "capricious" muscles in the human body. What would be a beautiful relief press, not only often train it, but also follow nutrition (The fat layer may tritely hide relief cubes). Who is interested, you can read in detail about how to build a beautiful press.

Basic function - Stabilization of abdominal muscles.

One of the most efficient and proven exercise - at an angle down and.

Exercise on the abdominal press in the gym

Delta or shoulders

Delta They are divided into three main beams front, middle and rear.

Function In the body - lifting, lowering, and rotation of the hand.

If you want to have big, pumped up shoulders Make a rod lift sitting / standing due to head and with free weight, as well as for additional, isolated rear delta loads.

Basic exercise for Delta (shoulders)

Biceps

Biceps Participates in bending hands, consists From the long (outer) and short (internal) head.

One of the most effective exercise The gym to build big and strong hands - (with direct vulture).

Exercise for the development of biceps

Triceps

Triceps performs the function of extension of the hand, consists of 3-EX Basic puchkov: internal, medial and lateral.

The best exercises To pump the masses (volume) of the triceps - on the horizontal bench and push-ups on the bars.

Basic exercise for triceps development

Forearm

Forearm Responsible for movement with fingers, rotates the brush and squeezes the hand in the fist.

Than stronger The forearm, the larger the weight of the athlete will be able to lift in a separate exercise, when the load goes to the appropriate muscles, for example, in, as well as with strong grip You can drive a long time in Wiste on the horizontal bar, which will greatly facilitate the process of pull-ups.

Better exercises To increase the strength of the forearm, there is no, since they need to train comprehensively, in different directions and at different angles (how they do arm wrestlers), concerning volume The forearm, the leading position takes the exercise and extension of hands in the wrists.

Exercise for the development of powerful triceps

Jagged muscles

Buttocks - Some of the largest muscles in the body, participate In the slope and straightening of the body, and also responsible for the rotation of the hip inward and outward.

It consists of a small, medium and large buttock muscle.

The best the exercise For pumping elastic buttocks - deep.

Basic exercise for jagium muscles

Biceps hips

Biceps hips Especially in rotation and flexion of the lower leg, as well as in the extension of the hip and together with a large bodied muscle of the body.

Blood muscle hip, consists Of the two heads - long and short.

Isolated hip biceps exercises

Quadriceps

Quadriceps comprises 4-EX Heads - direct, medially wide, laterally wide, and intermediately wide thigh muscles, so it is called a four-chapted.

Touring The muscle is involved in extension of the lower leg in the knee joint and thigh flexion.

All the same, as with a hip biceps - first you pump a rough muscle mass by squatting with a barbell on the shoulders, and then start thick her.

The best insulating exercise for pumping large quadriceps is considered.

Effective exercise for quadriceps relief

Ikra

Calf muscle The most enduring in our body is responsible for flexing and extending the feet, as well as to stabilize the body when walking and running.

It is difficult to increase it in the amount enough, because our body made it anatomically rusty. And how do you know the hardy muscles, do not be famous for your volumeTherefore, in order to increase the calf muscles, it is necessary to load them with heavy weights, shock them with load, only so you can stimulate the muscular growth of the leg.

Pick the weight weight on the simulator in the range 15-20 Repetitions B. 3-4 approaches so that the latest repetitions are difficult to perform.

The best exercise for pumping ICR - and simulator.

EXERCISE FOR ICRONY MUNS

The exercises for skeletal muscles, one of the most efficient, so they must be included in your training program By bodybuilding.

The bigger muscle group, the more time you need for recovery Her after the training. That is why we strongly recommend that you train cyclic method, when striving to progress in heavy basic exercises (Range traction, squats with a barbell, bench press lying), that is, use light, medium and heavy training, or build training on split system (suitable for advanced athletes).

number repetitions In the exercises on the mass, should be in the range 6-12 , in 3-4 approaches, with break 2-2.5 minutes. If your goal is to increase the power indicators, then the number of repetitions reduce to 2-4 And the rest time is increased between approaches to 3-5 minutes.

Clear performance and understanding training processwill bring you the best results in bodybuilding, your training will be more efficient and safe.