Diet Fitness Online

Abdominal Wall

2009-05-14T10:19:00.001-07:00

The abdominal wall represents the boundaries of the abdominal cavity. The abdominal wall is split into the posterior (back), lateral (sides) and anterior (front) walls.

There is a common set of layers covering and forming all the walls: the deepest being the extraperitoneal fat, the parietal peritoneum, and a layer of fascia which has different names over where it covers (eg transversalis, psoas fascia).

Superficial to these, but not present in the posterior wall are the three layers of muscle, the transversus abdominis (transverse abdominal muscle), the internal (obliquus internus) and the external oblique (obliquus externus).

Trapezius Muscle

2009-05-08T10:07:00.001-07:00

In human anatomy, the trapezius is a large superficial muscle which extends longitudinally from the occipital bone to the lower thoracic vertebrae, and laterally to the spine of the scapula (shoulder blade).

The trapezius has three functional regions: The superior region (descending part) supports the weight of the upper limb. The intermediate region (transverse part) retracts the scapulae. The inferior region (ascending part) medially rotates and depresses the scapulae.

The two trapezius muscles together resemble a trapezium, or diamond-shaped quadrilateral; the four points of the diamond are:

-the head (at the occipital protuberance),

-the two shoulders, and

-the middle of the back (at the spinous process of the twelfth thoracic vertebra, T12).

Triceps Brachii Muscle

2009-05-03T11:56:00.001-07:00

The triceps brachii muscle (Latin for "three-headed" [muscle] of the arm) is the large muscle on the back of the human upper limb. It is the muscle principally responsible for extension of the elbow joint (i.e. straightening of the arm).

Though a similarly-named muscle, the triceps surae, is found on the lower leg, the triceps brachii is commonly called simply the "triceps".

The three heads have the following names and origins:

* The "Long head": infraglenoid tubercle of the scapula

* The "Lateral head": posterior shaft of the humerus, lateral and superior to the radial (spiral) groove.

* The "Medial head": posterior shaft of the humerus, medial and inferior to the radial (spiral) groove.

The triceps is an extensor muscle of the elbow joint, and is an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing.

The triceps accounts for approximately 60 percent of the upper arm's muscle mass.

Bisceps Brachii

2009-04-28T00:04:00.001-07:00

The Biceps runs down the anterior or front side of the humerus and makes up approximated 1/3 of the muscle mass of the upper arm.. The Biceps are among the most famous muscles in the body. When somebody asks you to "make a muscle", they aren't asking you to flex your hamstrings. They want to see your biceps!

In human anatomy, the biceps brachii is a muscle located on the upper arm. The term biceps brachii is a Latin phrase meaning "two heads of the arm", in reference to the fact that the muscle consists of two bundles with a common insertion point near the elbow.

In human anatomy, the biceps brachii is a muscle located on the upper arm. The biceps has several functions, the most important simply being to flex the elbow and to rotate the forearm.

The biceps brachii is arguably the best known muscle, as it lies fairly superficially, and is often well-defined even in non-athletes. The muscle is popular amongst bodybuilders, and can grow quite large through weight training.

Bench Press

2009-04-25T12:28:00.001-07:00

The Bench Press is the most popular lift in the gym. It’s the upper-body exercise.

What’s The Bench Press?

Lie on an upright support bench or a bench inside a Power Rack. Unrack the weight & lower it to your chest. Press it back up until your arms are locked. You have done a Bench Press.

The bench press builds the muscles of your chest as well as the triceps of the back of the arms and the front deltoid shoulder muscles.

You can do this exercise with barbells or dumbbells or with a machine, which constrains the path of the barbell and makes the exercise easier.

Other variations include inclining or declining the bench to emphasize the upper or lower chest muscles.

Muscles Of The Thigh

2009-04-20T09:11:00.001-07:00

There are three main sets of thigh muscles: extensors, flexors, and adductors. We will limit this article just long muscles.

Extensor Muscles

The extensor muscles consist of the quadriceps extensor, composed of the rectus femoris, vastus internus, vastus externus and crureus (vastus intermedins), and we might add also the sar'torius.

The flexor muscles

Also called the hamstring muscles, comprise the biceps cruris, the semitendinosus, and the semimembranosus. The short head of the biceps arises from the outer lip of the linea aspera. Above, the long head is blended with the semitendinosus and arises from the great sacrosciatic ligament and the lower inner part of the tuberosity of the ischium.

The adductor muscles

are the adductor brevis, adductor longus, adductor magnus, and gracilis; for clinical purposes the pectinezis may also be included, although it is morphologically simply a detached portion of the iliacus.

Chest Muscle

2009-04-17T22:06:00.001-07:00

Your chest muscles are composed of the pectoralis major and minor.

The pectoralis major is the bigger chest muscle and travels from the collar bone to the sternum, attaching to the upper arm. The purpose of this muscle is flexion and adduction of the shoulder as well as inward shoulder rotation.

The pectoralis minor is a small triangular muscle located under the pectoralis major and also helps with shoulder flexion, adduction and rotation.

What is Aerobic Exercise

2009-04-13T10:11:00.001-07:00

The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

These are types of Aerobic Exercise

Aerobic Dance

Bicycling
Cross Country Skiing
In-line Skating
Fitness Walking
Jumping Rope
Running
Stair Climbing
Swimming

deltoid muscle

2009-04-11T00:56:00.001-07:00

Deltoid muscle is the muscle forming the rounded contour of the shoulder. It was previously called the Deltoideus and the name is still used by some anatomists. It is called so because it is in the shape of the Greek letter Delta (triangle).

A large triangular muscle covering the shoulder joint and serving to abduct and flex and extend and rotate the arm The anterior fibers are involved in shoulder abduction when the shoulder is externally rotated.

The anterior deltoid is weak in strict transverse flexion but assists the pectoralis major during shoulder transverse flexion / shoulder flexion (elbow slightly inferior to shoulders).

The posterior fibers are strongly involved in transverse extension particularly since the latissimus dorsi is very weak in strict transverse extension. The posterior deltoid is also the primary shoulder hyperextensor.

The lateral fibers are involved in shoulder abduction when the shoulder is internally rotated, are involved in shoulder flexion when the shoulder is internally rotated, and are involved in shoulder transverse abduction (shoulder externally rotated) -- but are not utilized significantly during strict transverse extension (shoulder internally rotated).

Pulldown Exercise

2009-04-08T23:23:00.001-07:00

The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi

The pulldown is a compound exercise because it requires movement at two joints (elbow and shoulder). The full range of the motion required by the exercise also works the biceps muscle in the arm and the muscles of the middle back. The pulldown uses a similar motion as the chinup.

The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

Push Up

2009-04-08T01:21:00.001-07:00

In truth, the push-up is an amazing exercise. It works all kinds of muscles, requires no extra equipment, and can be easily tailored for all fitness levels. So let's take a look at the humble push-up, shall we?

The primary muscles that push-ups work are your chest muscles, or your pectoralis major, if you want to be fancy about it. But that's just where the fun begins.

Also getting a workout are your anterior deltoids (your front shoulder muscles), and your triceps.

Several other muscles act as stabilizers during a push-up, meaning they don't really move, but they do contract, so they also get a workout. These muscles include biceps, obliques, quads, and everyone's favorite, the abs.

Sit Up

2009-04-06T10:09:00.001-07:00

The sit-up is a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors. This begins with lying with the back on the floor.

Typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower spine from the floor until everything superior to the buttocks is not touching the ground.

Some now consider it dangerous and relatively ineffective, replacing it with the crunch in many training programs as an abdominal exercise.

Practical tips to Keep abdominal Flat

2009-04-05T19:52:00.001-07:00

This time we will talk about practical tips to keep the abdomen instead.

1 - Posture. This is very important, and walk straight to the abdomen contracted. If you stop evil and walk with the abdomen bulky’re creating a bigger abdomen. If you need reinforcement used belts, but not too tight with strengthening the muscles in the abdomen. This is probably the most important advice we can give: shrinks the stomach and walks with the contracted stomach.

2 - Healthy Eating. Avoid fat and thin even if you eat healthy proteins.

3 - Carbohydrates. If you exercise, eat healthy and even have a pronounced abdomen monitors your consumption of carbohydrates (pasta, flour, sugar, etc.).

4 - Pilates. This new technique is growing in popularity, focuses on working the muscles of the torso and helps develop correct posture.

5 - Abdominal. It is important to do abdominal exercises. It is also important to the well abomínales facts, for this or we recommend that you take lessons with a personal trainer or a video of exercises following the instructions step by step, monitors breathing during the exercises.

Exercise is healthy and is essential to have a fat-free abdomen with well-defined muscles. You do not have to do hours of exercise, with 20 minutes is enough. Recalls can not lose weight selectively, only in the abdomen or in the rear, when you lose this weight is distributed according to our body. The first places where we accumulate fat are usually the last places where the fat disappears when we lose weight. With a little discipline and practice you can have a flat abdomen.

What Should We Do to Mantain Abdominal Flat ?

2009-04-05T19:44:00.001-07:00

The fat accumulates in the body at specific locations. These sites vary from person to person. One of the most common is the abdomen. Even thin people and active in the abdomen often is not level.

Our desire to have a flat abdomen is exploited by traders and manufacturers who make medicines and devices that promise to deliver a body without “belly” in just 3 minutes and without effort on our part.Would not it be wonderful if these were some promise?

But so far there is no magic solution to remove the bulky abdomen. In thin people with Protuberans abdomen (tummy) the solution is invigorating exercise for the abdominal muscles and a little aerobics. For people with overweight or a few more libritas of the solution is diet and exercise. The exercises alone in these cases are not sufficient because there is an accumulation of fat in that area.

As all know there are two types of aerobic exercise or anaerobic or cardiovascular and muscle training. The aerobics help us to burn calories and to stimulate our cardiovascular system. The anaerobic exercises help tone the muscles. To maintain a flat abdomen must do both types of exercise.

A routine abdominal exercises three times a week is enough to invigorate the muscles and a routine of aerobic (running, cycling or aerobics classes) three or twice a week.

Cardiovascular Training

2009-04-05T15:34:00.001-07:00

Cardiovascular training is an essential part of the personal fitness training process. Cardiovascular training, or CV training as it is also known, ensures that your heart, lungs and associated blood vessels are properly exercised and kept healthy and fit.

Your cardiovascular system, your heart, lungs, circulatory system, is like any other muscle and is essentially your body’s engine and it needs to be kept in good shape and it needs to be healthy in order for you to run and function properly.

An aspect of cardiovascular training is your resting heart rate, also known as HRH. The HRH is the number of times your heart beats within 60 seconds. Each beat is a single contraction of your heart as blood pumps around your body. The lower your resting heart rate is, the quicker your heart can pump blood, allowing you to know how strong your heart is.

The average HRH is around 72 beats every 60 seconds for an adult, but with proper cardiovascular training your HRH will decrease as your heart grows stronger.

2009-03-09T13:20:00.000-07:00

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