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Weight Training

Intro:
Weight training is a great way to increase muscle density, strength, bone density, and balance your over all body. All of these things are important to your overall health especially if you are reaching an age over 50. Most people walk into the gym for the first time and see all of these machines, gizmos, and gadgets and wonder where should I begin. In order to answer this question, lets break down your body into muscle groups,  learn the names of the exercises, and also look at some machines that you will use in your beginner and intermediate levels.

Body Breakdown:
The machines are all broken down to workout the following 6 muscle groups starting from head to toe.

Note: There are many muscles I have not listed here and I refer to some muscle groups under common names.This is just an introduction not an anatomy lesson:)

  • Shoulders
    • Deltoid ( There are 3 deltoid muscles that make up the shoulder)
    • Subscapularis ( The muscle where your should blade is)
    • Rotator Cuff (Teres Major & Teres Minor)
  • Arm
    • Bicep (Posterior muscle between the should and elbow)
    • Tricep ( Anterior muscle between the shoulder and elbow)
    • Posterior Forearm ( Muscle group that makes up the top of the forearm)
    • Anterior Forearm (Muscle group that makes up the palm side of the forearm)
  • Chest
    • Pectoralis Major ( commonly known as the “ Pecs”)
    • Pectoralis Minor
  • Back
    • Trapezius (Connects the neck shoulders and  upper back back)
    • Latisimus ( makes up the mid/lower back muscles)
    • Rhomboids
    • Erector Spinae (Longissimus, Iliocostalis, Spinalis)
  • Abdominal    
    • Oblique ( the long vertical muscles adjacent to the the Rectus Abdominus)
    • Abdominals (the Rectus Abdominus a.k.a the 6 pack)
    • Transverse Abdominus (The Most important of the abdominal Muscles)
  • Legs
    • Quadricep (Vastus medialis, Rectus Femoris, Vastus Lateralis)
    • Glutes  ( Gluteus Maximus, Gluteus Minimus, Gluteus Medias)
    • Gastrocnemius (Hamstring)
    • Anterior Tibialis (Front side of the Hamstring)
    • Abductors/Adductors



The Machines
Every machine in the gym will have pictures indicating which muscle group they are for and what the START and END positions are. The following are the most common machines and can be used for almost any level of fitness.

  • The Seated Row
  • Chess Press
  • Chest Fly
  • Lateral Raise
  • Biceps Curl
  • Triceps Extension 
  • Leg Press
  • Leg Extension
  • Leg Curl
  • Abdominal Crunch