Day 14 of the 3 week weight loss course, muscle groups and exercises. When weight training or strength training, it is important to split your body into muscle groups. I split my body into 6 main muscle groups. There are over 600 muscles in your body but only a few are major muscles. I only focus on working the major muscle groups. Read below for my muscle groups and exercises. These are basic exercises to get you started. After the 3 week course, I will be focusing on my top 10 exercises for each muscle group and how to perform them.
For basic understanding: A rep is the amount you do each exercises. A set is the amount of reps each time you perform the exercise. I started out doing 3 sets of 10 reps of each exercise, increasing the amount as I felt comfortable.
1. Abs/Obliques – The one muscle group almost all women focus on. Within the Ab muscle group, I include the obliques which are the muscles on each side of the abs.
~ Ab/Oblique exercises - crunches, reverse crunches, hanging leg raises. To work the obliques, turn at a slight angle when performing these exercises.
2. Legs (Thigh, Hamstrings, Calves) – Everyone wants lean, muscley legs. I include the hamstring muscle which is the muscle behind your thigh muscle and calf muscle in the leg group.
~ Leg exercises – Calf raises, squats and leg curls. Most leg exercises work all three leg muscle groups listed.
3. Glutes – That’s right, I made the butt muscle its very own group. If your rear end looks anything like mine, you would too. And plus, after doing glute exercises, I don’t want to do any other muscle groups. The bum gets very sore!
~ Glute exercises – Lunges, Glute kickbacks
4. Arms (Bicep, tricep and forearms) – Don’t you just hate that bat wing? Toned arms are sometimes more desired than toned legs, especially for those that don’t show off the thighs as often as the biceps. So risque!
~ Arm exercises – Bicep curls, tricep curls and push ups
5. Chest and Shoulders – I group the chest and shoulder muscles together because a lot of the exercises for these muscle groups work both the chest and shoulders.
~ Chest/Shoulder exercises – Shoulder press, bench press
6. Back – Your back muscles are great to strengthen to help support your body and stop back pain. You must practice proper form and be extra careful!
~ Back exercises – hyper extensions, dead lifts
These are my muscle groups that I personally work out during strength training. This is just an example for you to follow. I really like the site Exercisegoals.com for some great workouts for each muscle group.
Your assignment: Learn your muscle groups and exercises and write down some starter exercises for each to get you started. Start out doing 10 reps and 3 sets of one muscle group exercise a day, rotating days. For example: Monday, ab exercises; Wednesday, arm exercises; and so on.