What are the muscle training methods?

Having perfect muscles has always been the dream of every boy. Every male wants to make his body look strong and toned. This will not only attract the attention of the opposite sex, but also make him look very perfect. Having muscles is not impossible. We need to practice in several ways and have a correct understanding of the body, so as to produce more perfect muscles.

There are three types of muscles: one is the muscle that is controlled by human consciousness, called voluntary muscle; the other is the muscle that is not controlled by human consciousness, called involuntary muscle (such as the muscle that transports food into the stomach); and the other is called myocardial muscle, which is unique to the heart.

According to the location of the muscles, there are pectoral muscles, abdominal muscles, psoas muscles, etc.; according to their functions, there are flexors, extensors, etc.; according to their shapes, there are long muscles, short muscles, broad muscles, etc.; according to the number of muscle heads, there are biceps, triceps and quadriceps; according to the direction of fiber arrangement, there are pennate muscles. Pennate muscles are further divided into pennate muscles, semipennate muscles and multipennate muscles.

The following is a brief introduction to the location and function of the main superficial muscle groups in the human body.

1. The platysma muscle is located in the shallowest layer of the subcutaneous tissue on the front of the neck. When it contracts, it pulls the corners of the mouth downward and tightens the skin of the neck.

2. Sternocleidomastoid muscle This is the most prominent muscle in the superficial layer of the neck. When fixed downward, the action on one side can turn the head to the opposite side and tilt it to the same side; when the head is in a normal posture, the combined force of the muscles passes behind the transverse axis of the atlanto-occipital joint to flex the head forward. When fixed on the upper part, lift the chest to help inhalation.

3. The trapezius muscle is located under the skin of the neck and back. One side is a triangle, and the left and right sides combine to form a trapezoid, which is called the trapezius muscle. When nearly fixed: the upper descending fibers contract, causing the scapula to lift, rotate upward, and retract; the middle transverse fibers contract, causing the scapula to retract (closer to the spine); the lower ascending fibers contract, causing the scapula to descend and rotate upward; when the upper and lower fibers contract at the same time, the scapula moves upward, like raising the arm. When fixed at distance: one side contracts to flex the head to the same side; the trapezius muscles on both sides contract to straighten the head and spine. The strength of this muscle can be developed by exercises such as barbell shrugs, weighted straight-arm lateral raises, and weighted chest expansions. When the trapezius muscles are fully developed, the muscles become shorter, pulling the shoulders backward to make them broader, keeping the back straight and the head tilted back. This can correct defects such as hunchback, inward-pointing shoulders, and forward head extension, and give a correct upright posture. Well-developed trapezius muscles are a sign of health, strength and beauty, and are a favorable condition for amateur bodybuilders to participate in bodybuilding competitions.

4. The deltoid muscle is located under the skin of the shoulder. It is a triangular shaped muscle that creates the bulge in the shoulder. The muscle fibers on both sides are spindle-shaped, and the muscle fibers in the middle are multi-pinnate. This structure makes the muscles small in size but with great strength. When nearly fixed, the front muscle fibers contract to flex and internally rotate the upper arm; the middle part contracts to abduct the upper arm; and the back part contracts to extend the upper arm. External rotation, the front, middle and back parts contract at the same time to abduct the upper arm, such as side raise; using exercises such as weighted straight arm raise and side raise to develop the strength of this muscle. Broad, powerful, well-developed shoulders are the hallmark of an excellent bodybuilder.

5. The latissimus dorsi is located subcutaneously on the posterior and lateral sides of the lower back and chest, and is the largest latissimus dorsi muscle in the body. The upper part is covered by the trapezius muscle. When nearly fixed, the upper arm is extended. If the arm is swung backward, the upper arm can also be adducted and internally rotated. When fixed at a distance, the torso can be pulled closer to the upper arm, such as in pull-ups on a horizontal bar. Because some fibers of the latissimus dorsi originate from the ribs and can lift the ribs when fixed at a distance, it is also called the auxiliary muscle of inspiration. The strength of this muscle can be developed by using exercises such as pull-ups on the horizontal bar, backward pullers, and prone rows. The latissimus dorsi helps improve your body shape. When it is fully developed, it prominently shows broad shoulders and a thin waist, making the upper body look more sturdy and presenting a "V" shape.

6. Sacrospinalis muscle A long and thin muscle on the back is called the sacrospinalis muscle. Located on both sides of the spine, like two large pillars from the occipital bone of the head to the very end of the spine (sacrum), the spine is placed in a distinct concave groove between the sacrospinal muscles and is a powerful spinal extensor muscle. When the lower part is fixed, both sides contract at the same time, extending the head and spine, raising the head, straightening the chest, and bending the waist; when one side contracts, the trunk bends to the same side, such as lateral flexion exercise.

7. The pectoralis major is located subcutaneously in the chest. It is a fan-shaped flat muscle with a large range and is divided into three parts: clavicular, sternal and abdominal parts. When nearly fixed, the upper arm can be flexed, adducted and internally rotated. When fixed at a distance, pull the torso closer to the upper arm, such as skipping rope and climbing poles. In addition, this muscle can lift the ribs and is an auxiliary muscle for inspiration. When the pectoral muscles are well developed, the chest is held high and breathing is fuller and smoother. The strength of this muscle can be developed by using exercises such as parallel bar supported swing arm flexion and extension, bench press and pull-ups.

8. The serratus anterior muscle is located subcutaneously on the outer side of the thorax. Its upper part is covered by the pectoralis major and pectoralis minor muscles. It is a flat muscle. When nearly fixed, the scapula can be extended forward and rotated upward. The strength of this muscle can be developed through exercises such as lateral raises with dumbbells, barbell shrugs, and weighted chest expansions.

9. The rectus abdominis is located on both sides of the midline of the anterior abdominal wall. When the upper part is fixed, the two sides contract, which can make the pelvis tilt backward or maintain a higher horizontal position, that is, tighten the abdomen; when the lower part is fixed, the spine is flexed forward. Exercises such as sit-ups, leg raises, and right-angle sit-ups can develop the strength of this muscle. The abdominal muscles are more likely to weaken than other muscles in the body. They are most likely to become loose when there is a lack of exercise, overnutrition, and a large amount of abdominal fat accumulates and sags. A sagging (or falling) abdomen and weight gain are signs that your general health is beginning to decline. Well-developed abdominal muscles with "wavy" shapes are a sign that a self-bodybuilder is well-trained.

10. The external oblique muscle is located in the superficial layer of the anterior and lateral abdomen and is a flat and broad muscle. When fixed at the bottom, the simultaneous contraction of both sides causes the spine to flex forward; the contraction of one side can cause the spine to flex to the same side and rotate to the opposite side; when fixed at the top, the simultaneous contraction of both sides causes the pelvis to tilt backward. The strength of this muscle can be developed through exercises such as weighted lateral flexion and weighted lateral rotation.

11. The internal oblique muscle is located deep in the external oblique muscle. It has the same shape as the external oblique muscle but runs in the opposite direction. When fixed downward, the contraction of both sides has the same effect as the external oblique muscles; when one side contracts, in addition to flexing the spine to the same side, it also rotates the spine to the same side, which is the opposite of the external oblique muscles. Therefore, the movement of lateral rotation of the body is actually the result of the synergistic action of the ipsilateral internal oblique muscle and the contralateral external oblique muscle. The strength of this muscle can be developed through exercises such as weighted lateral flexion and weighted lateral rotation.

If you want to have well-developed muscles, it depends on your own training method. If you want to train arm muscles, we can push barbells and press. While training arm strength, we can also train biceps and psoas muscles. We can also train our abdominal strength. We can increase the muscles of our legs by thigh push dumbbells or through some equipment. After a long period of unremitting practice, I believe everyone will be able to train perfect muscles all over their body.