WORKOUTS
Exercises Based on Muscle Groups
Major muscles or muscle groups in front of your body
This picture can help you identify the muscles or muscle groups in front of your body. The picture will be displayed in each exercise to indicate which muscle or muscle groups you are focusing on in those exercises.
By choosing exercises from the list below, you can strengthen the muscles or muscle groups shown in the image.
Major muscles or muscle groups in the back of your body
This picture can help you identify the muscles or muscle groups in the back of your body. The picture will be displayed in each exercise to indicate which muscle or muscle groups you are focusing on in those exercises.
By choosing exercises from the list below, you can strengthen the muscles or muscle groups shown in the image.
Essential keys in strength training
There are some techniques or strategies to keep in mind to avoid any risk of injuries, especially when using heavy loads. Let’s call it “Stability Cues”.
It’s crucial to use proper breathing technique, particularly when performing exercises with large weights.
In general, Inhale when your muscles contract (concentric) and exhale when your muscles are lengthened (eccentric). For instance, in a squat, you inhale as you lower yourself and exhale as you extend your legs to return to the upright position.
Inhale: Start inhaling in the beginning of the movement and complete in the end of the movement.
Exhale: Start exhaling slowly in the beginning of the movement and vigorously exhale in the end of the movement.
Brace your core; contract the abdominal muscle to support your core. This prevents you from falling forward from your torso.
You might have heard of these phrases, “brace your core” and “engage your core,” but not exactly sure how to do them. No problem! I have been there. Imagine somebody is punching your stomach (hopefully not in real life). You try to make your abs as hard as possible. That is “bracing your core.” By engaging your core, you can increase your stability and improve the quality of your exercise.
Don’t ever round or overextend your back; instead, keep it neutral. All movements should be performed with the back neutral, with the exception of some ab exercises like bicycle crunches. In fact, rounding the back is a pretty regular occurrence throughout several workouts. A back injury could become more likely as a result. It’s a good idea to remind yourself of this often.