These are the muscle groups in your body and how to train them all

15 may 2017

The human body is composed of various muscle groups. Each person is different, and interestingly, one person can have more muscles than another. On average, a human has 640 muscles. Many of these muscles cannot be consciously controlled. They are known as smooth muscles. These muscles respond to stimuli from the nervous system. Striated muscles are the ones you can consciously control, the muscles of your skeleton. These muscles can be trained through exercise and strength exertion. Broadly speaking, they can be divided into six muscle groups.

1. Abdominal Muscles

The abdominal and back muscles together form the 'core' of your body. They keep your body upright and provide stability. Your abdominal muscles, or abdominals, run from your ribs to your pubic bone and pelvic rim. You have straight and oblique abdominal muscles. You can train your abdominal muscles by:

Sit-ups
Crunches, in various forms
Leg raises
Side bends

2. Arm Muscles

The arm muscles that are most often trained are your biceps, at the front of your arm, and the triceps, located at the back. Your arm muscles allow you to bend, extend, and rotate your arm. You can strengthen your arm muscles by:

Curls, in Hammer or Reverse variations, for your Biceps
Close grip bench presses, or bench dips, for your Triceps
The muscles of your forearm are used for bending and rotating your wrist. These muscles are most effectively trained with wrist curls.

3. Back Muscles

Your back muscles are one of the largest muscle groups in your body. They include the broad back muscles, which run along the sides of your back, and the long back muscles that extend from your neck to your sacrum. Your back muscles are crucial for a strong and stable posture. You can strengthen your back with the exercises below. Both exercises are challenging and should always be taught under supervision.

Deadlifts
Goodmorning

4. Chest Muscles

The chest muscles, also known as pectoral muscles, are a very popular muscle group to train. The pectoralis attaches to the outside of the upper arm, the collarbone, the sternum, and the straight abdominal muscle. The chest muscles assist in arm movements. You can develop stronger chest muscles by:

Bench presses
Flyes, in variations such as Flat-bench, incline flyes, and decline flyes

5. Shoulder Muscles

The main shoulder muscles are the trapezius and the deltoid. The shoulder muscles control your shoulder blades and assist in some arm movements. You can train your shoulders with:

Upright rows
Barbell or Dumbbell shrugs
Front raises

6. Leg Muscles

Your leg and glute muscles are also among the larger muscle groups. Your hamstrings, calf muscles, shin muscles, and thigh muscles are essential for walking. You can train them by:

Squats
Lunges
Leg presses, leg curls, and leg extensions

It is difficult to train the muscles of your legs individually, as they need to work together effectively to be functional.

For a well-structured training programme and correct execution of exercises, seek professional assistance. Looking for proteins for muscle recovery and growth? Check out our page on proteins.

Author: Sanne van der Reit