In the case of wanting to perform exercises for the upper
body, it will be essential to condition each of the muscles that make up this
area. These parts of the body are characterized by:
1. Biceps
This muscle is found in the upper arm and is made up of two
parts, a short and a long, hence its name. It could be one of the most
well-known muscles of the body, since it allows us to perform elbow bends, as
well as supine the forearm. Strengthening it in the company of the triceps is
recommended, as this can create an attractive and strong appearance in the
arms.
To exercise the area described above, it will be necessary
to perform exercises on the pulley machine due to its versatility or on the
Bodytone CompactT. Both are tools that use aids due to their structure, so they
not only give good results but also a great experience.
Training
2. Shoulder
In this case, it will be essential to focus on the deltoid
muscle, which is triangular in shape and extends to the scapula and clavicle.
It is a part of the body that should not be neglected, because it offers great
mobility. To solve it, you can use barbell presses or openings.
3. Abs
This area of the body can be considered half of the human
being, which is why it is also known as the upper or lower part of the body. In
this case, exercises such as sit-ups will be essential, especially if the
intention is to achieve those distinctive squares of good physical work.
4. Triceps
It is the largest muscles in the arm and is made up of 3
heads called the vastus lateralis, vastus lateralis, and the long head. As we
mentioned earlier, it is the antagonist of the biceps, so conditioning both
equally, if you want to achieve that beautiful and symmetrical look, is
essential.
To achieve this, it is optional to perform parallel dives or
with the pulley machine, which offers a great variability of exercises in an
efficient way. In addition to the areas described above, there are also the
back and chest, areas of the body that you can exercise with push-ups or bench
presses.
Lower body workout plan
On the other hands, if you want to train the lower part of
your body, it will be essential to know what muscles are in it and how to
perform exercises that benefit this area, among which:
1. Quadriceps
Did you know that it is one of the most powerful muscles of
the human being and the most important for those who play sports such as
soccer? Although it makes a great distinction based on the above, the training
is simple, because with a good variation of squats or extensions with mini
bands, it will be enough.
Lower formation
2. hamstrings
These are located opposite in the quadriceps, since they are
in the back of the thigh, thanks to them it is possible to bend the knees and
extend the hips. To train them you can perform various methods such as the hip
lift, polymetric exercises, among others.
3. Anterior tibia
It is literally the area before the leg, just below the
knee, that has the function of cushioning the weight during falls and allows
people to perform lifts with the tip of the feet. This is precisely how you can
train, lifting weights on your toes, gaining muscle strength and endurance.
4. Calves and soleus
Also known as external and internal calf, they are of great
importance to the human body. In short, it could be said that these muscles
allow you to push against the ground, in addition to cushioning the impact when
walking, running or jumping. To strengthen them, it will be necessary to opt
for exercises such as jumping rope, calf raises, weight lifting, squats with
the toes, among others.
5. Buttocks
This muscle is formed by the gluteus maximus, middle and
minor, which generate hip extension, spinal stabilization, power and strength
in the pelvic region. In short, it is much more than an area that gives the
body curves. For glute training, there are several important exercises such as
deadlifts, jump squats, lunges or lunges, among others.
By sticking to the upper and lower body strength training
exercises described above, you will get the desired results in the shortest
time possible. In addition, it is essential to stock up on suitable machines or
tools for its proper use.
Recommendations to improve upper and lower body exercises
Over time, man has not only designed the best machines and
or
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