When you workout the bodies’ larger muscle groups, you increase your muscle mass and boost your metabolism. The large muscles to focus on – and in this recommended order – are front and back of thighs, buttocks, back, chest, triceps, biceps, calves, hips, forearms, shoulders and abs.
The reason why ab work is suggested at the end of your daily workout is because first of all, this muscle group is used when working the other muscle groups in one way or another anyway. And second, probably more important, is the fact that the abs help keep your form stabilized. If your workout started with the abs at the beginning and they grew tired, what would happen to the rest of your workout? It wouldn’t be as effective. So professional fitness trainers recommend working down; exercising first the largest on down to the smallest muscle groups.
So let’s take a quick peek inside the basic muscle groups.
LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES)
In a nutshell, the lower area refers to the rear pelvic region or two rounded areas on the torso (behind) that are posterior to the hips and formed by the gluteal muscles and other supporting tissues, organs, structures. Hip, thigh and calve muscles are worked in with this group.
MIDDLE AREAS: STOMACH OR MID-SECTION OR ABS
This muscle group includes four muscles that make up your abdominals: the rectus abdominis, the internal and external obliques, and the transverse abdominis sides (under the obliques). Your rectus abdominis forms the “six-pack,” the front of your abs that vertically extends from your sternum to your pelvic bone. Hint: for lots of people—yes, even those who do daily crunches—there is a “weak spot” under their navels, at the bottom of their rectus abdominis. That’s where most note the “battle of the bulge.”
UPPER AREAS: UPPER TORSO OR BODY, CHEST, ARMS
This group contains the trapezius and rhomboids. The trapezius muscle, shaped like a triangle, extends from the middle of your back up, covering the shoulder blades and on to your neck. They help with shoulder blade and backward head movements. Working on the trapezius works on your shoulders, strengthening the back and neck against positional pain (like from lying down too long, sitting in the same place too long, etc.) The rhomboids, smaller muscles in the mid-back that help move the shoulder blades, reach upwards, just under the neck’s base. Working them helps with good posture.
Shoulder Muscle Group – This group of muscles includes the deltoids and rotators. The deltoids, thick triangular muscles covering shoulder joints, can be divided up into three areas; the anterior or front, lateral or side, and posterior or rear. Working these areas will help with shoulder range-of-motion, function and defined appearance or shape. The rotators or rotator cuffs are a group of muscles under the shoulder that position the arm. Working them draws them in, under the arm.
Chest Muscle Group – This group contains the pectorals or pecs, four flat muscles, two on each side chest-front. They assist with upper arm and shoulder movements. While big fan-shaped pectoralis major muscles atop the lower pecs pull the arms across the chest, lower pectoralis minor muscles press the shoulders down. Working this muscle group in men helps increase and define or sculpt the chest. In women, working these helps provide support and lift for the bust.
Arm Muscles – This group includes the biceps, triceps and forearm muscles. Biceps are large muscles in the upper arm that contract to bend the elbows. Workouts can help define and give shape to biceps. Triceps, the large muscles that travel along the back of the upper arm, work opposite the biceps to straighten out the elbow. Working these can help eliminate excess downward “flab” or loose skin that shows when an arm is extended outwards. And forearm muscles, between the wrist and the elbow, help with multiple wrist hand and finger movements. Working them is said to help with wrist issues and susceptibilities like Carpal Tunnel Syndrome.
This e-book is written by Georgette Pann,
Ace certified Personal Trainer,IFA certified Sports Nutrition