Body Building Guru

Strength Training Anatomy: How strength affects the muscles

Strength training anatomy works on the principle of learning how each muscle group works, its functions and what causes it to expand. Core strength training is the latest buzz in the health and fitness industry. It focuses on all muscle groups and their functions in the body. Strength training is targeted at the development of all the muscle groups of the body including the muscles on the trunk, torso, cervical muscles, thoracic muscles, lower back muscles and the muscles of the lumbar region. By observing the location of these muscles you can easily determine that the main objective of core strength training is to support the spine, shoulders, the pelvis and other areas of the body by strengthening the surrounding muscles. A study of the anatomy enables you to understand your body to get the desired results.

An in-depth understanding of the strength training anatomy gives you a fair idea of how different muscle groups function and enables you to get maximum benefits from your work outs. Strength is the ability of the muscles to overcome resistance. It is a major component of physical fitness and is defined as the amount of force a muscle or muscle groups can exert. It is measured in pound or dynes. A certain level of physical fitness is required by athletes and other individuals in order to undergo strength training. All activities require the application of strength differently. Some require more strength whereas others require little strength. Strength is divided into two parts:
Dynamic Strength
Static Strength

Dynamic Strength: This is also known as isotonic strength because it is directly related to movements. It is required in all pull-up and push-up exercises. Dynamic strength has a diminishing tendency and as a result, after sometime the muscles refuse to work. Movements are clearly visible when dynamic strength activities are being performed. Dynamic strength is divided into three parts:
Maximum Strength: It is the ability to act against maximum resistance. It is used in high resistance sports such as weight lifting, shot-put, hammer throw, javelin throw, discus throw etc. It is required for a short period in various sports such as gymnastics, starting and accelerating phases in sprinting events and take off in long jumps.
Explosive Strength: It is the ability to overcome resistance with high speed. It is a combination of strength and speed abilities. The force is applied as an explosion for supplying spurts of energy for performing various activities such as javelin throw, discus throw, sprint starts, weight lifting etc.
Strength Endurance: It is a combination of strength and endurance abilities. It can be defined as the ability to overcome resistance or to act against resistance under conditions of fatigue. It can be a form of dynamic strength or static strength depending upon the movement. It is used in long distance races, swimming, cycling, and combative sports.

Static Strength: This is also known as isometric strength and is defined as the ability of the muscles to act against resistance. Static strength is not seen directly and plays a significant role in all weight lifting exercises.

Strength Training Anatomy for maximum output:
Anatomy of strength training helps manipulate your workouts and helps you focus on aspects other than just adding weights to your workouts. These include:
•    Reducing rest time between sets
•    Performing more sets
•    The principles of overloading
•    Performing different exercises and their benefits

Core training exercises work with different parts of the body in various positions. Bridges are certain exercises which help train different muscle groups and are an essential component of core training. The prone bridge strengthens the trunk and pelvis, the lateral bridge strengthens the abdomen, the supine bridge develops the gluteal muscles etc.

Before performing any exercises it is essential for you to consult a doctor in order to determine if your body is capable of handling the pressure of these exercise or not. You must also discuss any ailments you might be suffering from such as diabetes, asthma, back pain, heart disease, hypertension etc. with your doctor prior to joining any exercise routine. Start with a simple core training program comprising of crunches and push-ups. It is a great idea to find a trainer to guide you appropriately on performing various exercises by applying the right techniques.

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Building Core Strength and Stability for each muscle group

Strength training uses resistance to muscle contraction for developing maximum strength and endurance. It is a combination of various exercises belonging to various segments of training such as weight training, resistance training, flexibility training etc. These exercises can be performed by using free weights, weight machines, resistance bands and body weight. Strength training exercises increase metabolism, develop muscular strength and endurance, increase bone density, help lose weight, increase resistance to injury and strengthen the connective tissue (ligaments, tendons, muscles and cartilage). Building Core Strength and Stability is essential for individuals belonging to all age groups as it enhances the overall health of the body and promotes longevity.

Cores strength is the latest rage in the health and fitness industry and aims as working all the muscle groups rather than just concentration on an individual set of muscles. These exercises strengthen the spine and pelvic region enabling individuals to gain more strength and endurance.  Various muscle groups are significant for the transfer of energy from large to small body parts during different activities and sports.

Benefits of building Core Strength and Stability:
There are various benefits core strength and stability:
•    It improves body control and movement.
•    It increases the efficiency of movement.
•    It increases the output of power from the core muscles as well as the peripheral muscles such as the shoulders, arms and legs.
•    It results in perfect posture and alignment while performing various exercises.
•    It increases the dynamic stability of the whole body.

Essentials of core strength:
Core training is targeted towards increasing the efficiency of the smaller and deeper stabilizing muscles around the hip and pelvis region such as the transverse abdominus, multifidus and gluteus medius. It focuses on the development of the whole body rather than just focusing on individual muscles. Building Core Strength and Stability is the ability of the core muscles to work in coordination to maintain correct alignment of the spine and pelvis while the limbs are moving.

Tips for performing core strength exercises:
Trainer: Before performing any exercises it is essential for you to take guidance from a professional trainer in order to avail maximum benefits. Core exercises require the application of specific techniques and must be performed under strict supervision. In case, you apply the wrong technique, you might end up with an injury. Most core exercises require lifting weights and you are likely to be surrounded by a number of machines and heavy equipment. If used incorrectly, it can lead to an accident and even claim your life. Thus, it is important for you to ask your trainer to demonstrate each exercise before performing it yourself. You must perform each exercise by applying the correct technique and ask your trainer to guide you at every step.
Selection of exercises: You must select at least one exercise to work each muscle group. It is unadvisable to train some muscles and neglect the others in order to achieve dynamic stability.
Sequence of exercises: You must begin by working the major muscle groups consisting of the biceps, triceps, chest muscles, the abdominals, hamstrings and calf muscles and then move on to the smaller ones. This enables you to achieve maximum gains as the body is energized at the time you begin the exercises and there is scope for maximum performance.
Full range of motion: You must apply the full range of motion to the muscles while performing each rep. This increases strength and efficiency.
Exercises: Various core training exercises are lat pull downs, leg press, squats, dead lifts, chin-ups, medicine ball exercises, lunges, back extensions, crunches etc.

Before enrolling yourself in any core strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.

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