Exercise for the muscles of the whole body drawings. Anatomy of the muscles of the arm and the best exercises for pumping them

Here, I have tried to point out most of the small and large, deep and superficial muscles involved in weight training. But it is not enough to know the location and name of the muscles, it is important to know their function. To do this, it is advisable to study not only and not so much anatomy as functional anatomy. In the "recommended reading list" posted on the main page, I have indicated useful reading in this regard. Also, my articles about exercises contain some minimal information on functional anatomy (in particular, small digressions into the functional anatomy of the muscles of the chest, shoulder girdle, muscular "corset" of the body are in the articles about the corresponding exercises, so I did not duplicate here this material - it can be found in the articles about the exercises).
And here, I give some information about:

deep muscles (and not just superficial ones, which are known to almost everyone who has been training with weights for more or less a long time);
functional groups - associations of muscles, not only and not so much by anatomical location, but by the function that unites them;
muscle balance of antagonist muscles as an aspect influencing posture.

The information presented by me is by no means complete, but rather fragmentary - since I did not set out to present complete material for study, but only wanted to give a general idea of what's what, for an independent search for complete information, on the issues raised here (if it seems interesting).

General anatomy

Functional Anatomy

The presented movements and their characteristics, in the shoulder joint, are completely similar to those in the hip joint, with the exception that the range of motion of the hip is limited exclusively to movements in the hip joint, since it is located on a fixed bony pelvic ring, and not on mobile structures (scapula with the collarbone), like the shoulder joint.

Some functional groups and functional associations of muscles (synergists) to perform certain movements (exercises)

Little is usually said about the complex of muscles that abduct the thigh, and in particular about the main one - the gluteus medius. Exercises on them are usually not specially done (and there are no special exercises, except for leg abduction), and there is really no need for this, since these muscles work constantly and very intensively both in everyday life and during weight training.
Here is an excerpt from one anatomy textbook:
“The gluteus medius is a paired muscle that forms the lateral surface of the pelvis: starting from the lateral surface of the ilium, it tapers fan-shaped and attaches to the greater trochanter.
The action is twofold: 1) strongly straining on one side with a fixed pelvis, the muscle takes the thigh (and leg) to the side (for example, in ballet). The contraction of the anterior part of the muscle rotates the thigh around the longitudinal axis to the inside - it turns the extended leg with the toe inward. Contraction of the back of the muscle rotates the thigh with the toe out; 2) keeps the pelvis and trunk in the hip joint from falling in the opposite direction. This work takes place constantly: in a standing or sitting position, the right and left muscles, tensing simultaneously on both sides, support the pelvis, and therefore the torso, in an upright position, regulating its oscillations to the sides. If a person leans on one leg and the other is raised, as when walking, the muscle is very tense, as it supports the pelvis, and therefore the torso, standing on one leg, from falling in the opposite direction. When walking, running, the gluteus medius muscles alternately tighten, holding the torso, which hangs on the supporting leg. This tension of the gluteus medius muscles alternates rapidly when walking, and even faster when running.

Considering the foregoing, I’ll add on my own that the basic exercises for the gluteus medius muscles can conditionally include alternating lunges with one leg, with a barbell or dumbbells - the load on the gluteus medius muscles will be “killer”, unattainable with the usual profile abduction of the leg, even with resistance ( e.g. on the bottom block).

The nuances of the structure and attachment of the gluteus maximus muscle - the strongest muscle in the body

Posture (muscular balance of posture muscles)

In this section, I will list some of the most common causes of poor posture associated with hypo/hyper tone. posture muscles, i.e. muscles, in addition to providing movements that provide with their tone the natural physiological curves of the spine and the inclination of the pelvis, affecting them directly or indirectly.
For example: the pectoralis major muscle, through the humerus and collarbone, pulls the entire shoulder girdle forward, while bending the spine in the thoracic region; and the ischio-popliteal muscles directly pull the pelvis from behind, turning it on the head of the femur and tilting it back, and together with the pelvis, the spine, which is still connected to it, changes its bend, etc.
The muscles of posture are the large pectoral muscles, the fixative muscles of the scapula, the muscles of the abdomen, pelvis and thigh, the extensor muscles of the spine.

Conclusion:

In this article, if you can call it that, I tried to give a very general and approximate idea of the human muscular system, the study of which, if not necessary, is very useful for all weight training. As for the last section (“posture”), the information provided in it is very superficial and cannot be used to compile exercise therapy complexes, with or without weights - correcting posture with the help of physical exercises is exclusively within the competence of graduates, after examining the patient's components and prescribing a set of exercise therapy exercises. The information given by me in this section, incomplete and very superficial, is part of the general information about the human muscular system given in this article.

Additionally:

A little about musculoskeletal levers and pulls

The same applies, for example, to the deltoid muscles - the height of their attachment to the humerus, the ratio of muscle and tendon parts, which determines both the appearance and certain nuances of the technique of performing basic exercises (for example, it is more convenient for someone to do standing / sitting bench press with a chest with a wide grip - transferring most of the load to the deltas, and to someone in the middle - evenly distributing the load between the triceps and deltas).

Understanding the physico-mechanical moments of the musculoskeletal levers and rods in relation to weight training is, of course, not necessary - usually the optimal technique for performing certain exercises is practically determined as the most convenient and powerful (intuitively). Moreover, the length of the muscles (the place of their attachment to the bone relative to the joint), bone levers, the ratio of the belly of the muscle and its tendon part - all this is genetically determined and is not subject to changes due to training, and in training it makes sense only to adapt to the individual characteristics of the structure of the bone -muscular system.

Therefore, I only briefly touched on this topic, which is “dead” without practice, and with practice comes understanding to one degree or another of the physical and mechanical theory (especially since the school course in physics and mechanics contains everything necessary to understand this aspect weight training information).

Hey! I remember when I was in college. Our director was a very healthy man and he had a friend whom he often laughed at. And he laughed because a friend could not scratch his back with his hand - he had such huge “bitsaks”. Since then, if I see men with overly huge hands, I immediately think about how difficult it is for them to scratch their backs. Well, jokes are jokes, and it is precisely such hands that most bodybuilders strive for.

For me, as for most other people who go to rocking chairs, my hands are my favorite part of the body. I don't know why, but I always really enjoyed training them. I don’t remember any problems with them, they grow normally. And when I decided to check with a measuring tape, it turned out that my arm circumference corresponds to the circumference of the lower leg - and it should be so. And then I was generally happy.

I have never been seriously interested in the anatomy of the hands. But in vain. This can really make a big difference in the outcome. When you know where which muscle is located and even what it is called, you can pump this muscle group at a higher psychological level. There is additional motivation, a certain awareness.

You feel energized and the intensity of the workout increases. Shaking hands becomes interesting. About the importance of psychological moments in bodybuilding Be sure to read!

If you also want to have strong, embossed, inflated hands, then you also need to know not only the practical part, but also the theoretical one. After all, it is the foundation. The theory will help you better understand your body, know the anatomy of your hands and what exercises are best for muscle growth. All this will make it possible to conduct more productive trainings.

Arm muscles anatomy, the basic concepts of the correct training of each muscle of the arm - this is exactly what you will find in this article. Well, let's get started.

Although the muscles of the hands occupy about 5-7% of the total mass of a person, they are a very important component of a harmonious and aesthetic body. They are often involved in pumping up other muscle groups.

The muscles of the arm are divided into shoulder and forearm. And here's what they are:

MUSCLES OF THE SHOULDER. They are divided into the anterior group (arm flexors), which includes the biceps (our biceps), brachialis and coracobrachialis muscles. And on the back group (extensors of the arm), it houses the triceps muscle (which we call the triceps) and the ulnar muscle.
MUSCLES OF THE FOREARM. Everything is much more complicated here. This part of the arm has the greatest variety of muscles. The most basic ones that affect the mass of the forearms are the following: brachioradialis, radial and ulnar flexors of the wrist, radial extensor of the wrist, flexors and extensors of our fingers, pronator round.

Now consider the most basic large muscles separately and the basic features of their training.

Biceps

This wide and large muscle is located above the humerus, in its upper region. It consists of a long and a short head. Therefore, it is called "Biceps", since "B" means two. They begin in the shoulder region, are combined in the middle part of the shoulder, and their bottom is attached to the eminence of the forearm.

LONG HEAD - is located on the outer part of our biceps and makes up a smaller part of it.
SHORT HEAD - located on the inside of the biceps and forms a large mass of it.

Participate in flexion and extension of the forearm, as well as in flexion of the arm (its upper part);
Acts as an arch support due to the fact that it turns and moves the palms up. This function is possible due to the fact that the tendons of the biceps are fixed on the side of our forearm.

The appearance of the arm is very dependent on the muscles of the biceps, although not to a greater extent. Its main function is to lift weights from the bottom up, or rather to the chest. To ensure good growth of this muscle, it is necessary to apply supination during lifts - or rather, turn the hands up. (Make a slight turn in which the palm should be facing the ceiling, and the position of the little finger should be slightly higher than the position of the thumb).

That is why Arnold Schwarzenegger loved so much during biceps training to use not only the lifting part of the movement, but also the supinating one, that is, gradually turn the palm while lifting. He did this slowly and with concentration, trying to feel the advantage of this type of movement over the usual lifts for biceps. About how Arnold trained his hands, we can

The most effective exercises:

Pulling up on the horizontal bar with a reverse grip;
Raising the projectile while standing. (You can use a barbell or dumbbells)
Being in a sitting, stretched position, raise and lower the dumbbells up at an angle.

There is another muscle that you can pay attention to. It does not belong to the biceps, but is located very close to it and, in unity with the short head of the biceps and the humerus, forms the so-called lateral wall of our armpit. Outwardly, it resembles a beak. Pay attention to the picture below. Here is where it is in our body:

CORACOA-SHOULDER MUSCLE. Located in the inner region of the shoulder. It has a long and narrow shape. Its upper part is attached near the coracoid scapular process, and its lower part is attached to the inside of the arm. Responsible for ghosting the arm to the body when it is in a bent state. The best exercise for its development is lifting dumbbells in front of you, as well as breeding dumbbells while lying on a bench. Regular mopping also activates this muscle.

Triceps

It is located in the back of the shoulder and looks like a horseshoe. It contains three muscle heads, which are all attached together at the elbow joint:

LONG HEAD- it is attached to the shoulder blade and therefore for its high-quality study, you need to take your hand back as much as possible.
MEDIAL HEAD - located in the middle of the arm, below the long and lateral head
LATERAL HEAD - like the medial, it is attached to the humerus and together with it participates only in the extension of the arm.

The function of the triceps is to extend the elbow joint, and help the latissimus dorsi to cope with loads. This muscle most strongly affects the total volume of our arm, because it takes up approximately 66% of the total mass. That is why this muscle simply must be worked out well if you want big arms.

The best way to pump up the triceps triceps is to use free weight flexion exercises. This helps to add volume. The best development will be provided through multi-joint exercises. They will capture 3 heads of the triceps at the same time.

In general, any triceps exercise will somehow affect all three muscle bundles, but with different exercises you can load some individual head more specifically.

The most effective triceps exercises are:

Push-ups on uneven bars (possible with weight).
Bench press with reverse grip.
Bench press with a narrow grip.
French press.

- this is the shoulder muscle, which is located under our biceps, and if you look at the visual pictures with captions, it seems that this muscle serves as a lining for the biceps. It has a flat shape and serves only for bending the arm. It does not work during hand turns due to its direct attachment to the bone.

The initial part is attached from below the humerus, and ends at the elevation of the bone forearm.

Perhaps for many it will be a discovery that almost 70% of the total weight of the barbell or dumbbell that we lift in the gym is precisely this muscle, and not the biceps.

It is extremely important to train it, since the larger the brachialis, the more it pushes the biceps. This is exactly what happens to the calf muscles when we train the soleus muscle. It is located under the calf and the larger it is, the more it pushes the calf. It's exactly the same principle here.

I wrote about this in more detail. It's just all these moments with muscles hidden inside that show the importance of knowing anatomy and understanding the principle of pumping muscles.

Brachialis develops best with the following exercises:

Barbell curls using a reverse grip or otherwise called “spider curls” (these exercises must be performed without jerking, so the ELBOWS MUST BE STRICTLY FIXED).
Hammer lifts of dumbbells or also called "hummer"

Forearms, hands and fingers (engineering of God)

The most complex design of the forearms allows us to perform completely diverse movements of the hands of our hands. Also amazingly designed are our fingers, which allow us to grip barbells and dumbbells. All parts of the forearm, hand, fingers interact so harmoniously with each other that it is a real ensemble of bones, ligaments and tendons. When you start thinking about it, you marvel at the wisdom of our Creator. The great physicist Isaac Newton once said:

“In the absence of other evidence, the thumb alone would have convinced me of the existence of God.”

Isaac Newton

But what caused such admiration of the physicist? The fact is that the design of the thumb is very specific and clearly different from all other fingers. Due to the fact that its phalanx is connected not to the bone of our palm, but to the nearest bone of the hand, the thumb is able to deviate far from the index finger. This gives us the opportunity to work with different tools.

During movement, the thumb activates nine different muscles. Its movement is so complex in composition that as many as 6 separate specific terms are used to describe it.

Did you know that all our fingers do not have muscles that would bend them? All the muscles that control our fingers and bend them are in our palms and forearms. Therefore, we make movements with them according to the puppet principle, that is, we remotely control them, as if we were pulling the strings. 34 complex muscles provide a variety of mobility of our fingers and hands. They are so strong that trained people can support their weight by grasping something with a few fingertips.

And now let's pay attention to the muscles of the forearm themselves and the functions that they perform. Here is the muscle atlas:

Brachioradialis (shoulder muscle). It is located on the front of the forearm. It starts from the shoulder, or rather from its outer part, after which it makes an intersection through the elbow and extends to the radius. Involved in elbow flexion and also helps to rotate the forearm up/down.
Wrist support. It is thanks to this muscle that we can do supination during the pumping of the biceps, as it rotates the brush outward. It resembles a thin plate in the shape of a triangle. Attaches from our elbow to the side of the thumb.
Long radial extensor of the wrist. Be next to the brachioradialis on the side of the triceps muscle. Participates in the outward extension of our brush.
Radial and ulnar flexors of the wrist. These muscles are visible from the side of the biceps on the inside of our forearms. They work when you need to bend the brushes on yourself. They also perform pronation of the hand (turn it outward), this is their additional function.
Finger extensors and flexors. These muscles are located throughout the forearm, on its outer and inner sides. They provide grip strength, but give little volume.
Round pronator. The main function of this muscle is to turn the hand inward from the side of our little finger. Also involved in forearm flexion.
Square pronator. It is similar to a round one, but differs in that it has the shape of a plate with four corners and is located next to the palm.

The best exercises for developing the muscles of the forearms are those that involve the use of all types of forearm movements. Namely:

Turning the hands in and out (supination and pronation)
Bending the wrists with a barbell.
You can compress the expander of varying degrees of rigidity.
Extension of the wrists with a barbell with a reverse grip.

Some benefits of trained hands

Statistics show that one of the first things that girls pay attention to in a man when they meet or get acquainted is on their hands, and this is not surprising. Perhaps this is due to the fact that a woman subconsciously feels protected when next to her is a strong man with large muscular arms who will not let her be offended. Although hands are far from the most important factor that girls pay attention to.
Physically, you will be stronger, and in an emergency you will be able to use the strength of your hands. Also, this is some kind of protective factor, since a guy with big "banks" is unlikely to want to wring out the phone in a nearby alley. Well, except that the gopniks will have even more banks))).
For a woman, strong arms are also an advantage, as it will be easier for her to cope with everyday physical activity. For example, carrying bags or holding children.

With that, I end this note with full confidence that you have received useful knowledge that will now increase your level of training awareness. Learn anatomy and other muscle groups, which I will definitely consider in the future. What not to miss anything - subscribe to the blog and if something is not clear, always ask in the comments below. That's all. Until we meet again, friends.

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If you are wondering which exercises are for which muscles, then I hasten to please you. On this page you will find the most effective exercises for all muscle groups that will help you not only harmoniously develop your body, but really pump up muscles. In addition to describing the execution technique, each of the exercises is accompanied by photographs and videos, with which you can master all the subtleties and nuances.

Trapeze
To pump up the trapezius muscle, you need to work it out in three directions. You need to complete at least three exercises: one for each part. The trapezoid has natural power, and that is why fairly heavy weights should be used.

Deltas (shoulders)
The deltoids are located on one of the most fragile joints in the body. Therefore, you do not need to use excessively heavy weights, the main thing for the progress of the deltas is the correct execution technique.

pectoral muscles
In order to pump up all the bundles of chest muscles equally well, they need to be worked out from different angles. Training should take place with a frequency of 1 - 2 times a week. If you pump the pectoral muscles no more than twice a week, using the exercises presented here, you will definitely achieve the results you need.

back muscles
The back is a combination of large muscle groups and in order to properly load them, you need to try hard. If you want to build back muscles, then you should use such weights that you can do no more than 8 - 12 repetitions. Pumping up your back is really hard, but with the right approach it is quite possible.

Biceps
It consists of two heads: the short one is responsible for the mass and volume, the long head betrays the same “peak” to the biceps. Therefore, in order to qualitatively pump up the biceps, you need to choose several exercises in order to load two heads equally well.

Triceps
Most beginners in the gym pay more attention to the biceps, but they should know that it is thanks to the triceps that the arms look more massive even in a relaxed state. And if you want people on the street to say, "Oh, what pumpy arms he has," then you need to pump triceps with no less effort.

forearms
If you want to pump up your arms with high quality, then the muscles of the forearm should be treated with the same attention as other parts of the body. Thanks to well-inflated forearms, outwardly, the hands become more voluminous and proportional.

Abdominal muscles
To pump up the press with "cubes" - any man wants, and almost every woman dreams of having a toned, beautiful belly. To achieve a relief press, you need not only to perform countless repetitions, but also to eat right.

leg muscles
In order for the legs to be harmoniously developed, it is necessary to train with all responsibility each of its muscle groups: the buttocks, quadriceps (extensors), the muscles of the back of the thigh (flexors) and the muscles of the lower leg (calves).

In this section, we will consider the general purpose of exercises, the classification of exercises, as well as complex exercises for all muscle groups.

Scrolling below, you will see these exercises for pumping up muscles, or exercises for pumping up muscles, as someone says :)

What are muscle exercises for?

Everyone has long known that our body consists entirely of. With the help of a tendon, each muscle is attached to the bone. Any movement of our body occurs by contraction of a particular muscle, namely, due to cell contraction.

In order for the cells to begin to contract, it is necessary to give them a command. This is what our brain and nervous system do.

The process of muscle training in general is stressful for the body.

The body fights such stress by giving the muscles a kind of stability and endurance. And the consequence of this is an increase in muscle volume, the muscles become larger and stronger.

Classification of exercises for muscles

All muscle training exercises can be divided into basic exercises and isolation exercises.

As you probably already guessed, muscle isolation exercises target one specific muscle group. In an integrated approach for pumping up muscles, such exercises are performed alternately.

Muscle exercises in vector

Also, all exercises are divided according to the vector into pulling and pushing.

With pulling exercises, we have to pull something towards ourselves, or pull ourselves (for example, when)

In pushing exercises, we push some heavy weight away from ourselves or push ourselves away (for example)

Basic exercises for training muscles by muscle group

Muscle exercise will give our back and neck strength and muscle mass

Large volumes of arms are "obliged" primarily to the muscles of the triceps

A strong, large, healthy back can be achieved by doing these exercises.

Who has not dreamed of a stomach with "cubes", a flat stomach or just pumped up?

From the elbow to the hands, the muscles also need pumping, which will create the impression of the power of the hands.

These exercises are designed to give the legs strength and beautiful shape.

Which of the girls or guys did not dream of a strong big chest? Exercises for the muscles of the chest.

The width of the shoulders is largely due to these particular mice of the hands.

The strongest and biggest mouse of the hand. Beautiful biceps - a pledge of attention

The booty is beautiful and pumped up thanks to these types of exercises. Particularly interested

Since this version of writing articles is very popular among beginner bodybuilders, I continue to write them for various muscle groups. This time it was the turn of the pectoral muscles. Which of the guys did not dream of having powerful pectoral muscles? However, in order for you to have them, you will have to work out in the gym for a very long time, since the growth of weights in the same bench press is very slow, and if you stop exercising for a while, then you will have to catch up with your own results for a long time. So don't skip your workouts and let your chest be like Arnold's.

Bench press on a horizontal bench

This exercise works out the bottom of the chest and partially grabs the top, the front delta and triceps also work on the barbell press. If you do not want to load the bar once again, do not press it to the end. So does, for example, Jay Cutler. Do in 3 sets, the first time 6 reps, the second time 6, 3 sets to failure. If in the 3rd approach you get more than 11 repetitions, at the next workout, add 2.5 kg to the barbell weight.

Incline Bench Press

Incline bench press works the top of the pectoral muscles. You need to perform the exercise in the same way as on a horizontal bench, that is, 3 sets of 6, 6 and 6-12 times.

Push-ups on the uneven bars

This is a great exercise to finish your lower chest workout. In this exercise, you need to tilt your head forward, spread your elbows wider and not go down completely, so the emphasis will be on the pectoral muscles. Perform in 2 approaches, immediately after training the chest in the first approach 8 times, the second to the stop. If doing 16 reps easily, use extra weight.

Dumbbell bench press on a horizontal bench

Some athletes do not pump their chest with a barbell, but only do dumbbell presses. Indeed, in this version of the exercise, the pectoral muscles are better stretched, and it is easier to feel their work. We perform 3 sets of 12 - 8 repetitions.

Dumbbell Incline Bench Press

This option works on the top of the chest, is performed similarly in 3 sets and in 12 - 8 repetitions.

Standing barbell press

With this exercise, you can finish the work with the top of the pectoral muscles. Do 3 sets of 12-8 reps. When working with heavy weights, do not forget to use a belt.

Wiring dumbbells lying on a bench

Someone does this type of exercise to pump up the pectoral muscles, if I do it, then only in 1-2 sets with light dumbbells to stretch the pectoral muscles. We perform in the amount of 12-8 repetitions.

Poluver respiratory

Similar to the previous exercise, you should not perform it with heavy weights, since it is intended to stretch the pectoral muscles after training. We do 1 - 2 sets with 12 - 8 repetitions.

These exercises will be more than enough for you to increase the muscle mass of your pectoral muscles, you should not do all this in one workout, as your body may simply not withstand such a load.