STRENGTH TRAINING
World Health Organization recommends atleast 2 days of strengthening ex's targeting all the major muscle groups in our body at moderate or greater intensity. See the picture on Right side for the Anatomy of Muscular system depicting major muscle Groups of Human Body. For more information on guidelines of Strength Training, refer the Physical activity guidelines section.
Strengthening Exercises
Strengthening exercises can be done for the major muscle groups of the body. If you are a new beginner or having any health issues, get Physician or health care professional's help to start this program.
Strengthening exercises are practiced in the form of Isometrics and Isotonic (Concentric and Eccentric) muscle contractions using Body weight, Pulleys, Weight machines, Free weights (Dumbells, Therabands), Pulleys and with many more options.
DELTOID MUSCLE
Each side of Deltoid (Rt and Left) has 3 fibers: Front, Middle and back fibers. Direction of arm movements strengthen the corresponding fibers.
Deltoid Muscle location
Position of Deltoid in our Body - viewing through a 3D Animation Video
Middle Deltoid
Exercise focusing on Middle fibers of Deltoid Muscle
Front fibers of Deltoid
Workout showing how to strengthen the front (Anterior) fibers of Deltoid Muscle
Deltoid Muscle strengthening Exercises:
Using Weight machines, Pulleys and Dumbbells
BICEPS MUSCLE
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3D Animation
Watch 3D animation of Biceps muscle contraction
Strength Training
Strength Training - 2
Biceps Strength Training with proper Posture
Biceps Muscle strengthening Exercises
Biceps is the main muscle in the front side of arm.
Pectrolais Muscles
Pecs Strengthening
Using Pulleys on both sides, bring the arms towards each other is a efficient way to strengthen the Pectoralis muscles
Pecs Training - 2
Pecs strengthening by using Machine Press
Pecs Training - 3
Inclined Dumbbell Press to strengthen the upper part of Pecs muscles
Pecs Muscle strengthening Exercises
TRICEPS MUSCLE
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Location
.Triceps Muscle location on the back side of both arms
Strengthening Ex's
By doing Standing push ups on a parallel bar
Strengthening - 2
Triceps Strengthening by using weighted Pulleys. Technique also shown in this video is Exhale while exerting
Triceps Muscle strengthening Exercises:
There are various equipment available for strengthening of Triceps
Forearm Muscles
Forearm flexors (front) and extensors (back) muscles control wrist and fingers. Strengthening these muscles help in improved grip strength and hand functions.
Exercises Using Heavy Weights
While doing ex's. make sure you maintain proper posture and body mechanics to protect your spine and other joints. It's best to use these ex's with a Fitness or Healthcare professionals
