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A Hamilton Personal Trainer’s Guide To Your Workout – Part Two
By murray | May 14, 2009
The What and Why…
Well I, as a Hamilton Personal Trainer, hope you found part one informative. Part two carries on through the muscle groups. Happy Reading !!
BACK: The muscles of the back are used to move not only the spine, but also the hips, head, arms and pelvis. There are three groups of back muscles: lower, upper and deep spinal. Lower back muscles work with hip muscles to tilt the pelvis backward and forward, as well as flex and extend the lower spine. This combination of muscles keeps the spine in a normal lordosis, without which neither the upper or lower body could function properly or efficiently. The upper back muscles depress, elevate, and rotate the scapula, and retract, rotate, adduct and abduct the humerus. These muscles are primarily responsible for all “pulling” movements, along with the biceps. The deep spinal muscles both move and stabilize the vertebrae. There are no movements in everyday life that do not require some contribution from the muscles of your back.
CHEST: The muscles of the chest originate on the collar bone and sternum and insert on the upper arm. They are responsible for adduction, internal rotation and forward flexion of the humerus. This muscle group is responsible for “pushing” movements and interacts synergistically with the anterior deltoid of the shoulder and triceps of the arm to accomplish this.
SHOULDERS: Because the structure of the shoulder joint is inherently mobile and less stable than the hip or knee joints, there are many muscles that traverse it from multiple directions in order to maintain stability. They are responsible for the depression and elevation of the scapula, and take part in moving the upper arm in every direction and stabilizing it. In any exercise or activity that involves movement of the arms, the muscles of the shoulder play a part. Since these muscles interact directly with the torso and arm, the muscles of the chest, back, core and arms are integral to their development and function.
ARMS: The muscles of the arm originate from the scapula and the humerus. Their function is to extend and flex the elbow and they are responsible for movement and stabilization of the wrist and hand in all directions. The upper muscles of the arm are also involved in forward flexion and backward extension from the shoulder joint. These muscles act in conjunction with the muscles of the shoulders, chest and back in performing all pushing and pulling movements.
CORE: The muscles of the core originate on either the pelvis or spinal column and are responsible for forward flexion, extension, lateral flexion and rotation of the spine. The muscles are intimately connected to the muscles of the hip and back and are critical to the proper functioning of both. Along with hip and back muscles, there are both superficial and deep layers, some of which include muscles (eg., the transversus abdominis) that are responsible only for stabilization, not movement. Core training has typically consisted of movements that are primarily forward flexion and rotation biased; however, understanding that each plane of movement is necessary for proper function and subsequently, injury prevention, is imperative. All athletic activities require the core muscles to stabilize and translate forces from the lower to upper body and vice versa.
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