{"id":210,"date":"2012-01-05T09:30:05","date_gmt":"2012-01-05T17:30:05","guid":{"rendered":"http:\/\/gahealthguide.wordpress.com\/?p=210"},"modified":"2012-01-05T09:30:05","modified_gmt":"2012-01-05T17:30:05","slug":"kinesiology-101-muscles-trained","status":"publish","type":"post","link":"https:\/\/devinephysiques.com\/blog\/2012\/01\/05\/kinesiology-101-muscles-trained\/","title":{"rendered":"Kinesiology 101 – Muscles Trained"},"content":{"rendered":"

When you do a workout, do you know what muscles it works?\u00a0 There are some obvious things out there, like how the bench press<\/a> works your chest;\u00a0 Crunches<\/a> work your abs,\u00a0 and squats<\/a> work your legs. . .\u00a0\u00a0 This hardly scratches the surface, though.\u00a0 For example, would you believe me if I told you that squats<\/a> work your Obliques<\/a>?<\/p>\n

. . .\u00a0 Well, they do.\u00a0 We’re going to talk about the classifications for muscles trained during exercises, since this is where you can find out how effective your workout is.\u00a0 By doing Isolation work, you only work small muscle groups and it will take you forever to work the same amount of muscles that Dead Lifts<\/a> would. . .\u00a0 My goal is to have you reevaluate your exercises when we’re through with this post.\u00a0 Let’s start simple:<\/p>\n

Target<\/strong>.\u00a0 This is the primary muscle \/ groups intended for the exercise.\u00a0 For the sake of this post, we’re going to look exclusively at my favorite exercise:\u00a0 The Dead Lift<\/a>.\u00a0 The Target for this exercise is your Erector Spinae<\/a>, also known as your lower back. Other examples would be: The target of the Bench Press<\/a> is your Sternal Pectoralis Major (a.k.a. Your chest); The target of crunches if your Rectus Abdominis.<\/p>\n

Synergist<\/strong>.\u00a0 Official Definition:\u00a0 A muscle that assists another muscle to accomplish a movement<\/strong>.\u00a0\u00a0 That’s pretty straightforward, right?\u00a0 You could look at the “Target” as a primary, and the “Synergist” as a secondary group that is worked.\u00a0 In the Dead Lift<\/a>, you have quite a few synergists:\u00a0 Your Gluteus Maximus (Your Rear), Adductor Magnus (Inner Thigh), Quadriceps (Thighs), and your Soleus (A muscle in your calf).\u00a0 These all assist your lower back and are worked in the Dead Lift<\/a>.\u00a0 Another example is your Clavicular Pectoralis Major (“Upper Chest”), Triceps Brachii, and Anterior Deltoid (Shoulder) in the Bench Press<\/a>.\u00a0 That’s not all, though. . .<\/p>\n

Stabilizer<\/strong>.\u00a0 A muscle that contracts with no significant movement to maintain a posture or fixate a joint<\/strong>.\u00a0 That seems pretty straightforward, right?\u00a0 Basically, a muscle (or group)\u00a0 that enhances your stability.\u00a0 In the Dead Lift<\/a>, it’s your Neck (Trapezius Upper, Middle, Levator Scapulae) and you Rhomboids.\u00a0 These are mostly engaged by keeping your grip and rounding your shoulders at the top of the lift–\u00a0 And this is why Dead Lifts<\/a> work your entire body.<\/p>\n

Dynamic Stabilizer<\/strong>.\u00a0 This is a little more complicated, so I’ll give the definition, and then an explanation, and finally, an example: A biarticulate muscle that simultaneously shortens at the target joint and lengthens at the adjacent joint with no appreciable difference in length. Dynamic stabilization occurs during many compound movements. The dynamic stabilizer may assists in joint stabilization by countering the rotator force of an agonist<\/strong>.\u00a0 In basic terms, the Dynamic Stabilizer keeps the joints that are in motion stable by supporting the “agonist<\/strong>” (The muscle causing the motion).\u00a0 In the Dead Lift<\/a>, your Hamstrings and Gastrocnemius (Calves) are keeping you stable and supporting your Synergist muscles during the movement.<\/p>\n

Antagonist Stabilizer<\/strong>.\u00a0 A muscle that contracts to maintain the tension potential of a biarticulate muscle at the adjacent joint. The antagonist stabilizer may be contracted throughout or at only one extreme of the movement. The Antagonist Stabilizer are activated during many isolated exercises when biarticulate muscles are utilized. The Antagonist Stabilizer may assist in joint stabilization by countering the rotator force of an agonist.\u00a0 Antagonist Stabilizers also act to maintain postural alignment of joints, including the vertebral column and pelvis<\/strong>.\u00a0 Similar to the Dynamic Stabilizer in function, but typically by the opposite muscle group.\u00a0 During the Dead Lift<\/a>, your abs and obliques are engaged for most of the lift, offering a counter force to your lower back, which is the target–\u00a0 This prevents hyper extension of your back, which leads to proper form and less risk of an injury.<\/p>\n

So. . .\u00a0\u00a0 When analyzing the exercises you do, how many muscles do you work?\u00a0 How many different exercises do you do?\u00a0 At the end of the day, a good rule of thumb is to work as many muscles in as few exercises as possible.\u00a0 This is why the rookie workout is so effective, and why compound movements are the key to everything.\u00a0 How does your workout add up?<\/p>\n

Be sure to check back on Monday when we detail our new approach to achieving the body fat percentage that we have set as goals!<\/p>\n","protected":false},"excerpt":{"rendered":"

When you do a workout, do you know what muscles it works?\u00a0 There are some obvious things out there, like how the bench press works your chest;\u00a0 Crunches work your abs,\u00a0 and squats work your legs. . .\u00a0\u00a0 This hardly scratches the surface, though.\u00a0 For example, would you believe me if I told you that […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,3,8],"tags":[],"class_list":["post-210","post","type-post","status-publish","format-standard","hentry","category-body-building","category-fitness","category-kinesiology-101"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3DfsS-3o","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/comments?post=210"}],"version-history":[{"count":0,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/210\/revisions"}],"wp:attachment":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/media?parent=210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/categories?post=210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/tags?post=210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}