Just like any muscle that is not used, but not to the abdominals bathed in a daily work are seizing up and losing tone. It is the danger is that the people that remains much time a day sitting, therefore it is important to spend even five minutes a day to work the abdominals.
It must be borne in mind that the abdominal grille is key because it is one of the muscles which puts us in contact with the train above the lower, hence if it is weakened lesions may appear, especially at the level of the spine. And it is not necessary going to the gym to maintain to tone the abdominals, simply know 2-3 exercises and apply them to daily, even when we are sitting.
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An example of daily routine that we could do with three abdominal exercises making each one two series of 15- 20 repetitions. Would Be simple exercises and that do not require equipment or material:
Elevations of trunk in soil: the exercise more simple and typical to strengthen the abdominals. You have to be very clear the technique to avoid making bad exercise.
Isometric Abdominal: an exercise in which there is not even that move, you have to maintain the position for about 30-60 seconds.
Elevations of legs: also a exercise very easy to do.
Tuesday, November 5, 2013
Body Types
Without doubt there are many types of bodies, fat, thin, with curves, without fat, muscular, toned, built up, long, wide, curved, athletic, balanced, strong, fine… but all leave from three types of bodies: ectomorfo and endomorfo mesomorfo, at the end we always bear in mind a body type that we want.
In this entry we don't do these three basic types, although if that will tell you on that underlying each of them so that each note clear where part, but that we are going to talk about seven generic bodies, that make different types of sport, with an example of each one for you we tell which is the body that you would like for you.
Generic types of bodies
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Ectomorfo: basically the people who have a body with this genetic are bodies that costs them catch weight and accumulate fat. Take pounds of muscle and fat is a challenge for them. An example: Bruce Lee.
Mesomorfo: the people who have this type of body are the most blessed genetically because it has the ease of without making great efforts maintain a musculature and a very good low-fat level. An example: Ryan Reynolds.
Endomorfo: this body is perhaps the most experienced of the three types because it is that in which the width is what prevails, although they may have good muscle-based, it is very difficult to maintain a low-fat index. An example: Shaquille O'Neal
girls.jpg
to choose
Athletic Bodies: is that body which is not very muscled but you will see noticeable all the muscle and whose body fat index moves between 10 and 15 %. We can say that the sports that usually tend to develop this body are: boxing, gymnastics, Decathlon, swimming or rowing.
Fitness: is that body which has very good muscle-based with a range of very low body fat index about between the 7 and 10 %. The sports that can develop these bodies are: Fitness, martial arts, triathlon, surfing, rock climbing or
muscular speed: we can say that the body is muscular as his sole purpose is to show all the muscle groups as large as possible, and for this the index of body fat is often around after the definition between 3% and 7 %. The sport is what generates the bodybuilding.
Natural: it is a body in which the person has an index of body fat means, between 12 and 16% that does not have much muscle but without having large accumulations of fat. Sports such as tennis, athletics, soccer, basketball, hockey, paddle tennis, skating …
Strong: this body is would be one of great width train both top and bottom, with large bony structures, whose index of body fat (the 16 %. Sports that generate could be: rugby, american football, heavy boxing, weightlifting, launch of weight and hammer…
Thin: a body of this type is the one who does not have much muscle and its index of body fat is moved between 5% and 9 %. The sports most characteristic of this type of bodies would be the resistance: marathon, running, biking, rhythmic gymnastics…
With curves: this body type is much sought after by women that you don't like curves, have enough muscle in the buttocks and lower train, fat-free but with a cumulative index of fat around the 15 and 18 %, if they are noticed or muscles or bones. Sports that produce this type of body: bodybuilder controlled.
What is your desired body?
Now is your turn. We want you to leave us a comment with the type of body that you would like to have and by which you train, or if you have no preference for any of them, we want to know if you had to choose a body and you grant that desire which of the 7 that os we have proposed would choose.
In this entry we don't do these three basic types, although if that will tell you on that underlying each of them so that each note clear where part, but that we are going to talk about seven generic bodies, that make different types of sport, with an example of each one for you we tell which is the body that you would like for you.
Generic types of bodies
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*************************************************
Ectomorfo: basically the people who have a body with this genetic are bodies that costs them catch weight and accumulate fat. Take pounds of muscle and fat is a challenge for them. An example: Bruce Lee.
Mesomorfo: the people who have this type of body are the most blessed genetically because it has the ease of without making great efforts maintain a musculature and a very good low-fat level. An example: Ryan Reynolds.
Endomorfo: this body is perhaps the most experienced of the three types because it is that in which the width is what prevails, although they may have good muscle-based, it is very difficult to maintain a low-fat index. An example: Shaquille O'Neal
girls.jpg
to choose
Athletic Bodies: is that body which is not very muscled but you will see noticeable all the muscle and whose body fat index moves between 10 and 15 %. We can say that the sports that usually tend to develop this body are: boxing, gymnastics, Decathlon, swimming or rowing.
Fitness: is that body which has very good muscle-based with a range of very low body fat index about between the 7 and 10 %. The sports that can develop these bodies are: Fitness, martial arts, triathlon, surfing, rock climbing or
muscular speed: we can say that the body is muscular as his sole purpose is to show all the muscle groups as large as possible, and for this the index of body fat is often around after the definition between 3% and 7 %. The sport is what generates the bodybuilding.
Natural: it is a body in which the person has an index of body fat means, between 12 and 16% that does not have much muscle but without having large accumulations of fat. Sports such as tennis, athletics, soccer, basketball, hockey, paddle tennis, skating …
Strong: this body is would be one of great width train both top and bottom, with large bony structures, whose index of body fat (the 16 %. Sports that generate could be: rugby, american football, heavy boxing, weightlifting, launch of weight and hammer…
Thin: a body of this type is the one who does not have much muscle and its index of body fat is moved between 5% and 9 %. The sports most characteristic of this type of bodies would be the resistance: marathon, running, biking, rhythmic gymnastics…
With curves: this body type is much sought after by women that you don't like curves, have enough muscle in the buttocks and lower train, fat-free but with a cumulative index of fat around the 15 and 18 %, if they are noticed or muscles or bones. Sports that produce this type of body: bodybuilder controlled.
What is your desired body?
Now is your turn. We want you to leave us a comment with the type of body that you would like to have and by which you train, or if you have no preference for any of them, we want to know if you had to choose a body and you grant that desire which of the 7 that os we have proposed would choose.
Chest Muscle
The pectoral is one of the most revered muscles in fitness. It is a large muscle which soon appreciate volume to begin to invest, but also that we noticed how the pectoral deflates as soon as we left to coach you a time.
If we are going to the gym with frequency or do sport, although we do not specifically chest tonificarlo or we can keep it, but if we ceased the sporting activity for a few days the pectoral is one of the muscles in that more we will notice the loss of muscle mass, because few tasks of daily life need of this muscle.
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An easy way and simple manterlo if we are going to stop training is to make the famous flexures. With 2-3 sets of pushups a day 10-20 repetitions can we maintain the pectoral active and avoid losing the work of chest that we have gained. With this nor will we achieve miracles but if ralentizaremos largely that loss of muscle mass.
The friendly face of the muscle that we usually do not work on a daily basis is that as soon as we are with them in the gym we noticed a great improvement, but also when we leave this specific work the muscle returns to its origins and loose ballast. Only with a daily work we can get the pectoral is maintained as we want, with volume and being felt in the upper train.
If we are going to the gym with frequency or do sport, although we do not specifically chest tonificarlo or we can keep it, but if we ceased the sporting activity for a few days the pectoral is one of the muscles in that more we will notice the loss of muscle mass, because few tasks of daily life need of this muscle.
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***************************************************
An easy way and simple manterlo if we are going to stop training is to make the famous flexures. With 2-3 sets of pushups a day 10-20 repetitions can we maintain the pectoral active and avoid losing the work of chest that we have gained. With this nor will we achieve miracles but if ralentizaremos largely that loss of muscle mass.
The friendly face of the muscle that we usually do not work on a daily basis is that as soon as we are with them in the gym we noticed a great improvement, but also when we leave this specific work the muscle returns to its origins and loose ballast. Only with a daily work we can get the pectoral is maintained as we want, with volume and being felt in the upper train.
Catabolism and anabolism
In the world of the musculature, the cult of the body, the bodybuilding and fitness there are two words that are the key and that mark major differences between a good size or muscle volume and a body with loss or lack of a good muscle toning: muscle catabolism and anabolism.
This post will try to put in order the differences that exist between these two concepts of the creation or anabolism and catabolism or loss of musculature in the body of what we can do exercises with free weights, with the end of that let's be clear about what favors one or another concept.
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At first glance can we feel that the anabolism and catabolism are two muscular processes completely opposite, and although in some ways, it is as well, both processes work in a coordinated way strictly and a harmonic mode, and constitute a single unit that is very difficult, if not impossible, to separate.
Muscle anabolism
in a simple way we can say that the muscle anabolism is the part of the body's metabolism that is responsible for the creation of muscle tissue from simple elements from food, for which requires a specific amount of energy.
We are focusing explicitly on the subject and muscle in a way what we are interested in when we train in the gym is often the muscle growth as well that we should try to encourage the muscle anabolism as much as possible by nourishing our body well.
catabolism.jpg
muscle catabolism
by the contrary if we want to define the catabolism of muscle a simple way we could say that it is the nightmare of every bodybuilder or person that wants to focus on the muscle growth because it is the reverse process to the anabolism and occurs when lack energy and break down the muscle tissue to supply nutrients to the blood.
It is something as well as return to the body these simple elements that we gave you in your day on the basis of the food eaten and that thanks to the anabolism created muscle tissue.
Catabolism vs anabolism
There are a number of points or situations that we must take into account for the anabolism that is a correct way thus precluding a muscular catabolism, deprives us of achieving our cherished goal. These mainly are:
Power: is the key to everything, as always. Couple avoid catabolism and anabolism promoting there is to eat enough to not have low energy in the body. In addition to get avoid the loss of muscle, you should avoid the feeling of hunger.
Sleep: when we slept we regenerate, we recover and grow desired effect when injected muscularly so it is important a sleeping 7 hours a day to promote muscle anabolism. While it is often said that in these hours you can reach catabolised something because one is fasting, the metabolism is slower and this is quite complicated if you can alleviate taking protein assimilation slow before bedtime.
Intensity: a-intensity training is going to cause the muscle development but has to be done with the glycogen stores filled with to prevent catabolised if are you max out the reservations.
Fasting, fasting is the lack of food prolonged, and ends with the fat reserves for energy, so if you are holding will destroy all of the muscle tissues, so there is no need for fasts or definition.
Cardio: with aerobic exercise we work the resistance and burn fat, but the pass of 40 minutes duration are usually exhausted the reserves of energy. Cardio does not favor the gain of muscle and from the two hours approximately occurs muscle catabolism. So controls the amount of cardio you are doing.
This post will try to put in order the differences that exist between these two concepts of the creation or anabolism and catabolism or loss of musculature in the body of what we can do exercises with free weights, with the end of that let's be clear about what favors one or another concept.
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Looking for an auto glass company in Brentwood California to help you replace your door glass, windshield, or back windshield. then Duran's ready to help you. Providing top notch service, Duran's is your #1 solution for auto glass repair and windshield replacement in the Bay Area.
***********************************************
At first glance can we feel that the anabolism and catabolism are two muscular processes completely opposite, and although in some ways, it is as well, both processes work in a coordinated way strictly and a harmonic mode, and constitute a single unit that is very difficult, if not impossible, to separate.
Muscle anabolism
in a simple way we can say that the muscle anabolism is the part of the body's metabolism that is responsible for the creation of muscle tissue from simple elements from food, for which requires a specific amount of energy.
We are focusing explicitly on the subject and muscle in a way what we are interested in when we train in the gym is often the muscle growth as well that we should try to encourage the muscle anabolism as much as possible by nourishing our body well.
catabolism.jpg
muscle catabolism
by the contrary if we want to define the catabolism of muscle a simple way we could say that it is the nightmare of every bodybuilder or person that wants to focus on the muscle growth because it is the reverse process to the anabolism and occurs when lack energy and break down the muscle tissue to supply nutrients to the blood.
It is something as well as return to the body these simple elements that we gave you in your day on the basis of the food eaten and that thanks to the anabolism created muscle tissue.
Catabolism vs anabolism
There are a number of points or situations that we must take into account for the anabolism that is a correct way thus precluding a muscular catabolism, deprives us of achieving our cherished goal. These mainly are:
Power: is the key to everything, as always. Couple avoid catabolism and anabolism promoting there is to eat enough to not have low energy in the body. In addition to get avoid the loss of muscle, you should avoid the feeling of hunger.
Sleep: when we slept we regenerate, we recover and grow desired effect when injected muscularly so it is important a sleeping 7 hours a day to promote muscle anabolism. While it is often said that in these hours you can reach catabolised something because one is fasting, the metabolism is slower and this is quite complicated if you can alleviate taking protein assimilation slow before bedtime.
Intensity: a-intensity training is going to cause the muscle development but has to be done with the glycogen stores filled with to prevent catabolised if are you max out the reservations.
Fasting, fasting is the lack of food prolonged, and ends with the fat reserves for energy, so if you are holding will destroy all of the muscle tissues, so there is no need for fasts or definition.
Cardio: with aerobic exercise we work the resistance and burn fat, but the pass of 40 minutes duration are usually exhausted the reserves of energy. Cardio does not favor the gain of muscle and from the two hours approximately occurs muscle catabolism. So controls the amount of cardio you are doing.
Shapes of our Bodies
You've probably dreamed about on many occasions have arms like those of Vin Diesel, a few quads as the Cristiano Ronaldo or a backache as the Michael Phelps, but as much as you train without stopping, you eat strictly, you sleep it touches, you will grow little by little but the forms of your body is still almost as provided.
It is clear that if you speak with a friend who has never done weights or even ourselves when we started in the fitness center we thought that training a little any could have the body of Ryan Reynolds without much difficulty, but there comes a time that is well known, paradoxically, that mouse Perez are the parents.
It must be recognized that in order to have a particular body, similar to that of another person, it would be necessary to change the bone structure or the shape of our own muscles so that they would have the measures and the amount of muscle that has the body that we want. But is there a way to change the forms of your body?
What we sell magazines
at one time you'll have picked up a magazine of fitness or bodybuilding and the experts who write in it will tell you that they know the exact way so that you can have the qualities of the muscles that you want, from the belly of Brad Pitt to the bicep of Arnold.
What they do is to show multiple stories with the tricks and the routines that are still many sportsmen, famous people, actors or bodybuilders, which makes them look so great, and have some of the muscles with the size and definition to your you've always dreamed of,
a clear example is to get a random number of the Men's Health and i am sure that in home os comes a statement with the final routine to have a perfect six pack, or a photo of a famous where they get the guidelines so they can have their biceps, but I am sure that never you will find that the famous has not been able to develop a few twins or a few rocky ridges that give volume to their back
weights. 3
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The stark reality
I imagine that no one who perform a few years in the gym you will surprised to say that the tricks of the famous sportsmen is not going to serve, but surely, all of us, we will continue reading articles such as this in the hope of finding the formula that allows us to achieve the miracle of turning water into wine, or what is the same my twins in two colossi.
For years many experts have created hundreds of thousands of articles vendiendonos the possibility to change the forms of our bodies, even that of our bone structure, and how the vast majority know this is not going to go, or with a simple routine, or with a few changes already in the training that each feature you need to specific environmental conditions of the individual.
Three examples to clarify this idea
that we can understand what I would like to make you see we are going to put the three typical examples that we are looking for many of us to the time to train: large chest, shoulder widths and the peak of the biceps accentuated (there are many more examples, but with these three will be sufficient to understand what they sell us):
The biceps peak: without doubt is the area on which more has been written ever, with multiple different routines and tricks to help you the peak shape to our whim, as if out of plasticine, that if in each of the articles we read always by the final part, that the most important thing to achieve this is to have a genetics, since without the genes We can never have appropriate that way that we want.
Chest broad: the bone structure of the chest the dan a couple of vertebrae, a few ribs and part of the sternum, and continues to grow, as a general rule, at the age of 20. You have probably heard that doing pullover you'll get it to grow but if that were so all the bodybuilding would have a broad chest, and this is not the case, the size of the thorax should not vary at all.
Shoulder widths: you have probably heard that if you have lack of broad shoulders you can correct it with exercise as dominated or bench press but with a grip as wide as you can. Well, no, the clavicles will not grow or a millimetre, this is impossible, your width clavicular will remain as it was the day that ceased to grow.
Conclusion
Without a doubt train our body heavily involved, doing a good diet and resting will improve greatly, reaching a very aesthetic bodies and even beating on many occasions
It is clear that if you speak with a friend who has never done weights or even ourselves when we started in the fitness center we thought that training a little any could have the body of Ryan Reynolds without much difficulty, but there comes a time that is well known, paradoxically, that mouse Perez are the parents.
It must be recognized that in order to have a particular body, similar to that of another person, it would be necessary to change the bone structure or the shape of our own muscles so that they would have the measures and the amount of muscle that has the body that we want. But is there a way to change the forms of your body?
What we sell magazines
at one time you'll have picked up a magazine of fitness or bodybuilding and the experts who write in it will tell you that they know the exact way so that you can have the qualities of the muscles that you want, from the belly of Brad Pitt to the bicep of Arnold.
What they do is to show multiple stories with the tricks and the routines that are still many sportsmen, famous people, actors or bodybuilders, which makes them look so great, and have some of the muscles with the size and definition to your you've always dreamed of,
a clear example is to get a random number of the Men's Health and i am sure that in home os comes a statement with the final routine to have a perfect six pack, or a photo of a famous where they get the guidelines so they can have their biceps, but I am sure that never you will find that the famous has not been able to develop a few twins or a few rocky ridges that give volume to their back
weights. 3
*****************************************************************************
For auto glass repair and auto glass replacement in the Bay Area, including Brentwood, California, there is one company who can help you. That company is Duran's Auto Glass, providing the best auto glass services since 2009. Call Duran's for your free quote.
*****************************************************************************
The stark reality
I imagine that no one who perform a few years in the gym you will surprised to say that the tricks of the famous sportsmen is not going to serve, but surely, all of us, we will continue reading articles such as this in the hope of finding the formula that allows us to achieve the miracle of turning water into wine, or what is the same my twins in two colossi.
For years many experts have created hundreds of thousands of articles vendiendonos the possibility to change the forms of our bodies, even that of our bone structure, and how the vast majority know this is not going to go, or with a simple routine, or with a few changes already in the training that each feature you need to specific environmental conditions of the individual.
Three examples to clarify this idea
that we can understand what I would like to make you see we are going to put the three typical examples that we are looking for many of us to the time to train: large chest, shoulder widths and the peak of the biceps accentuated (there are many more examples, but with these three will be sufficient to understand what they sell us):
The biceps peak: without doubt is the area on which more has been written ever, with multiple different routines and tricks to help you the peak shape to our whim, as if out of plasticine, that if in each of the articles we read always by the final part, that the most important thing to achieve this is to have a genetics, since without the genes We can never have appropriate that way that we want.
Chest broad: the bone structure of the chest the dan a couple of vertebrae, a few ribs and part of the sternum, and continues to grow, as a general rule, at the age of 20. You have probably heard that doing pullover you'll get it to grow but if that were so all the bodybuilding would have a broad chest, and this is not the case, the size of the thorax should not vary at all.
Shoulder widths: you have probably heard that if you have lack of broad shoulders you can correct it with exercise as dominated or bench press but with a grip as wide as you can. Well, no, the clavicles will not grow or a millimetre, this is impossible, your width clavicular will remain as it was the day that ceased to grow.
Conclusion
Without a doubt train our body heavily involved, doing a good diet and resting will improve greatly, reaching a very aesthetic bodies and even beating on many occasions
About the Heart
The heart is the pump that moves us, the main muscle of the human body. Athletes are very aware of the importance of this body, but there are data quite curious that many of us sure that we didn't know:
Our heart beats an average of 70 beats per minute, i.e. 100,000 times a day and 35 million times a year. Each time you do this pumped 70 milliliters of santre, this means that the heart pumps 5 liters of blood every minute, is what is known as cardiac output. Look at a 5 liter bottle of water and think that you heart the emptied every minute, a job not inconsiderable.
When you listen to your favorite song the blood vessels can reach to increase its diameter in 26 %, which shows that the music is good for the heart and if we listen while doing sports is a extra oxygen.
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Did you know that experts advise not to lose more than a kilo a week in diets of thinning? Exceed this figure could affect our heart already that the lose weight are almost always is also losing muscle mass, which indirectly affects the heart muscle and makes it more vulnerable.
If we could put in a row all the arteries, veins and capillaries of our cardiovascular system we would obtain a thread more than 96,000 kilometers, the equivalent of twice the circumference of the earth. You thought you could have both within it?
Infections of the gums increase 50% the risk of a heart attack, that is why they are so linked the dental health and cardiovascular, don't think that going to the dentist is to pull the money, it is rather a life insurance.
These data are only an example of what an incredible is that small biological pump that we have within us and that depends on our life. Of course, physical activity is one of the best friends of the heart and does not do more to improve these figures.
Our heart beats an average of 70 beats per minute, i.e. 100,000 times a day and 35 million times a year. Each time you do this pumped 70 milliliters of santre, this means that the heart pumps 5 liters of blood every minute, is what is known as cardiac output. Look at a 5 liter bottle of water and think that you heart the emptied every minute, a job not inconsiderable.
When you listen to your favorite song the blood vessels can reach to increase its diameter in 26 %, which shows that the music is good for the heart and if we listen while doing sports is a extra oxygen.
**************************************************
No matter if it is tempered or laminated glass, Duran's Auto Glass is here for you in Brentwood and Oakley California, always ready to give you the best mobile auto glass repair.
**************************************************
Did you know that experts advise not to lose more than a kilo a week in diets of thinning? Exceed this figure could affect our heart already that the lose weight are almost always is also losing muscle mass, which indirectly affects the heart muscle and makes it more vulnerable.
If we could put in a row all the arteries, veins and capillaries of our cardiovascular system we would obtain a thread more than 96,000 kilometers, the equivalent of twice the circumference of the earth. You thought you could have both within it?
Infections of the gums increase 50% the risk of a heart attack, that is why they are so linked the dental health and cardiovascular, don't think that going to the dentist is to pull the money, it is rather a life insurance.
These data are only an example of what an incredible is that small biological pump that we have within us and that depends on our life. Of course, physical activity is one of the best friends of the heart and does not do more to improve these figures.
Shoulder Workings
Little by little I'm going to go presented the different regions of the body to serve to frame the most common injuries that occur in the sport, of which already ire speaking.I will begin with the anatomy of the shoulder since it is a joint with great mobility, which makes it very sensitive and prone to injury in the sport.
The anatomy of the shoulder is quite complicated. It is not a single link, but a complex joint, where several joints work in a coordinated manner to allow a wide range of movements and very broad in many directions. What I'm going to present here is a very small summary. The inaccuracies and tlb. which left me out, but it would be eternal. You can use the comments to ask for clarifications or make refinements.
Bone elements from the shoulder joint
Good, this is the images more sencillitas. Just the bones and ligaments (also some muscle tendons). Is the left shoulder when viewed from the front. We emphasize:
Shoulder (bones and ligaments)
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Clavicle: so to speak, joins the sternum to the shoulder.Specifically the clavicle articulates with the acromion, which is a highlight of the scapula bone.is at the top of the image.
Scapula: The shoulder blade that we all know, with a triangular shape. As I said, has a relief called acromion bone that articulates with the collarbone. To the left of the image. As we know, is located in the back.
Humerus: The bone that runs from the shoulder to the elbow. To the right in the image. To join these bones, the ligaments are, that you can see from the image. In addition, there are other elements, such as joint capsule, bursas… but we're not going to get there, that we did not.
We will now look at the musculature, which is the one that has more risk of injury.
Main muscles that move the shoulder
in this view of the left shoulder from behind, we can appreciate the muscles:
Shoulder
teres major (teres major).
Rotator Cuff: Receive this designation the supraspinatus muscles (supraspinatus, infraspinatus (infraspinatus), teres minor (teres minor and subscapularis (not shown in the picture, is hidden underneath the scapula). These four muscles inserted more or less in the region of the head of the humerus. They are mostly rotation movements and is responsible for the important role of giving stability to the joint. By its position and anatomical and functional characteristics (long tendons that pass between bony ridges…) have a certain predisposition injury in unnatural postures, repetitive movements… they deserve an article. Calm, that will come.
Deltoid (deltoideus): Very famous. It is the muscle that forms the "ball of the shoulder".
Example of movement: Abduction (separation) of shoulder.
Example of motion of the shoulder (side view).
Conclusion
In conclusion and tell you that the shoulder, to be the most mobile joint of the body, is also very unstable. Hence the importance of the training of the muscles that are responsible for determining the shoulder. In addition, by their anatomical characteristics, the muscles are forced to pass through narrow channels, where it is easy to suffer from compression and tears if efforts are made very large or very long in incorrect positions. For this reason it is essential that extremeis precautions at the time of train shoulders you pay close attention and always a good realization of the movement. We will continue with the shoulder in forthcoming articles. Here I am waiting for you.
The anatomy of the shoulder is quite complicated. It is not a single link, but a complex joint, where several joints work in a coordinated manner to allow a wide range of movements and very broad in many directions. What I'm going to present here is a very small summary. The inaccuracies and tlb. which left me out, but it would be eternal. You can use the comments to ask for clarifications or make refinements.
Bone elements from the shoulder joint
Good, this is the images more sencillitas. Just the bones and ligaments (also some muscle tendons). Is the left shoulder when viewed from the front. We emphasize:
Shoulder (bones and ligaments)
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Clavicle: so to speak, joins the sternum to the shoulder.Specifically the clavicle articulates with the acromion, which is a highlight of the scapula bone.is at the top of the image.
Scapula: The shoulder blade that we all know, with a triangular shape. As I said, has a relief called acromion bone that articulates with the collarbone. To the left of the image. As we know, is located in the back.
Humerus: The bone that runs from the shoulder to the elbow. To the right in the image. To join these bones, the ligaments are, that you can see from the image. In addition, there are other elements, such as joint capsule, bursas… but we're not going to get there, that we did not.
We will now look at the musculature, which is the one that has more risk of injury.
Main muscles that move the shoulder
in this view of the left shoulder from behind, we can appreciate the muscles:
Shoulder
teres major (teres major).
Rotator Cuff: Receive this designation the supraspinatus muscles (supraspinatus, infraspinatus (infraspinatus), teres minor (teres minor and subscapularis (not shown in the picture, is hidden underneath the scapula). These four muscles inserted more or less in the region of the head of the humerus. They are mostly rotation movements and is responsible for the important role of giving stability to the joint. By its position and anatomical and functional characteristics (long tendons that pass between bony ridges…) have a certain predisposition injury in unnatural postures, repetitive movements… they deserve an article. Calm, that will come.
Deltoid (deltoideus): Very famous. It is the muscle that forms the "ball of the shoulder".
Example of movement: Abduction (separation) of shoulder.
Example of motion of the shoulder (side view).
Conclusion
In conclusion and tell you that the shoulder, to be the most mobile joint of the body, is also very unstable. Hence the importance of the training of the muscles that are responsible for determining the shoulder. In addition, by their anatomical characteristics, the muscles are forced to pass through narrow channels, where it is easy to suffer from compression and tears if efforts are made very large or very long in incorrect positions. For this reason it is essential that extremeis precautions at the time of train shoulders you pay close attention and always a good realization of the movement. We will continue with the shoulder in forthcoming articles. Here I am waiting for you.
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