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The arm is divided by a fascial layer (known as lateral and medial intermuscular septa) separating the muscles into two osteofascial compartments: the anterior and the posterior compartments of the arm.
The fascia merges with the periosteum (outer bone layer) of the humerus. The compartments contain muscles which are innervated by the same nerve and perform the same action.
Strengthening the powerful muscles in your legs will allow you to run, jump, and climb stairs and can make it easier to participate in your favorite activities, from gardening to playing basketball.
Remember: It's important to perform leg exercises that target all the major muscle groups so as not to create a strength imbalance.
A variety of resistance exercises can be used to train the pectoralis major, including bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively), push ups, flyes (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips.
Multi-joint press exercises are better for building muscle mass, while fly and crossovers are more suited for shaping and increasing striations. This muscle is often said to consist of four portions (upper, lower, inner and outer) but the pectoralis actually contracts evenly across all heads during most exercises and as such no portion can be 'targeted'.
Being a key element to support the spine and contribute to a good posture, it is important to properly exercise the abdominal muscles together with the back muscles as when weak or overly tight they can suffer painful spasms as well as injuries.
When properly exercised, these muscles contribute to improve posture and balance, reduce the likelihood of back pain episodes, reduce the severity of back pain, protect against injury by responding efficiently to stresses, help avoid some back surgeries, and help healing from a back problem or after spine surgery. Also, when strengthened, the abdominal muscles provide flexibility as well.
There are several muscles in which to target during back exercises including the latissimus dorsi (the large muscles on either side of the back), rhomboids and trapezius muscles (upper back muscles) and erector spinae (lower back).
It's important to work all areas of the back when strength training, so try choosing a variety of exercises to target the upper, mid and lower back areas.
The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your glutes, depending on your body type and genetics.
Squats are one of the best exercises you can do for your glutes, hips and thighs, and they're also a functional exercise, helping us build strength for a variety of daily activities.
Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential.
Develop and/or improve your range of movement in a joint or series of joints through stretching with the help of a partner or a piece of equipment. Quality of life is considerably enhanced by improving and maintaining a good range of motion in the joints.
Through a series of low to high intensity exercise workouts combined with rest or relief periods, specific factors such as improved short term intensity of effort can be developed. This type of training is prominent in many sports related training programs specifically with runners and crossfit training.
Exercise and diet are the two most effective methods of weight loss available. Cardio vascular exercise can burn calories and have immediate results for weight loss. Strength training can burn calories while training and the increased muscle mass continues to burn calories long after the workout. Simply put, exercise is the best weight loss tool available.
Any rehabilitation program is designed to restore the body to pre-injury or pre-illness levels or at least improved condition, operation or capacity. Physical rehabilitation is restoring condition to a physical movement through exercise. Injuries and atrophy can lead to the need for controlled exercise movements to rehabilitate the body.
Improve athletic performance through development of strength, speed , sport-specific power, agility, endurance, balance, coordination, flexibility, injury prevention strategies, nutrition education and confidence.
Through the process of using resistance to improve muscle and tendon strength, strength training can provide significant improvements to health and overall quality of life. Benefits include increasing bone, muscle, tendon, and ligament strength. Strength training can also improve cardiac function, help with weight loss and elevate good cholesterol.
Cardio workouts are indispensable to an effective training program and general good health. Cardio fitness is what gives you endurance and the ability to persist in sports and in life.
Regular exercise is a proven stress reliever. Exercise increases your overall health and your sense of well being, giving you more self confidence. This self confidence can lower the symptoms of mild depression and anxiety. Along with this indirect impact, physical activity also increases your brain's endorphin production making you feel better immediately.