Physical education project

1. parts of the
MUSCLES
KENNETH GORRES BEED-1 GROUP-4

2. DELTOID
Your deltoid muscles are in your shoulder, which is the ball-and-socket joint that connects
your arm to the trunk of your body. Deltoid muscles help you move your arms in different
directions. They also protect and stabilize your shoulder joint. Like most other muscles in
your body, the deltoids are skeletal muscles.
Plank With Shoulder Taps.
Burpee.
Single-Arm Dumbbell Press
Face Pull. ...
Rear Delt Fly. ...
T Push-Up.
Examples:

3. pectoralis muscle, any of the muscles that connect the
front walls of the chest with the bones of the upper arm and
shoulder. There are two such muscles on each side of the
sternum (breastbone) in the human body: pectoralis major
and pectoralis minor.
Pectoral
Pushups. Pushups are the most obvious choice because they require
no special equipment and can be done anywhere.
Dumbbell press. Somewhat like a bench press the dumbbell press is
another good choice for building pectoral muscles.
Bench press.
Examples:

4. Quadriceps
What are quad muscles? Your quad muscles, or
quadriceps femoris, are a group of muscles at the
front of your thigh. Together, they contain more mass
than any other muscle group in your body. You use
your quads to perform a variety of movements,
including kicking, running, jumping and walking
Front Squats.
Heels Elevated Goblet Squats.
Rear Foot Elevated Split Squats. Bodyweight squat ·
Walking lunge ·
Step-up
Bulgarian split squat
Lateral
Examples:

5. oblique
Along with other abdominal wall muscles, the
external oblique muscle flexes the trunk, assists
expiration by depressing the ribs, and assists to
maintain intra-abdominal pressure in evacuation
of luminal contents and supports intra-
abdominal viscera.
INTERNAL OBLIQUE
EXTERNAL OBLIQUE
Side Jackknife.
Copenhagen Plank.
Push-Up to Side Plank.
Unilateral Squat.
Single-Arm Kettlebell Swing.
Side Plank Cable Row.
Hanging Oblique Raise.
Kettlebell Windmill.
EXERCISES:

6. HAMSTRINGS
The hamstring muscles are responsible for
your hip and knee movements in walking,
squatting, bending your knees, and tilting
your pelvis.
Single leg bridge.
Lying leg curl.
Leg press on the ball.
Reverse plank.
EXERCISES:

7. The gluteus maximus works with the semitendinosus and
semimembranosus muscles to extend the hip. The muscle also
works in conjunction with the iliopsoas, piriformis, and obturator
muscles to externally rotate the hip.
GLUTEUS MAXIMUS
Step-ups.
Squats.
Lunges.
Deadlifts.
Hip thrusts.
Gluteus Maximus Exercises

8. TRAPEZIUS
The function of the trapezius is to stabilize and move the
scapula. The upper fibers can elevate and upwardly rotate the
scapula and extend the neck. The middle fibers adduct (retract)
the scapula. The lower fibers depress and aid the upper fibers in
upwardly rotating the scapula.
Trapezius Exercises ·
1. Shoulder blade squeeze ·
2. Shrug ·
3. Upright row ·
4. Pushup.

9. TRICEPS
The primary function of the triceps is the extension of the
elbow joint. It is composed of three heads (tri = three, cep =
head): a long head, a lateral head, and a medial head. The
tendons all have different origins, but the three heads
combine to form a single tendon distally. It is a large muscle
on the back of the upper limb of many vertebrates. It
consists of 3 parts: the medial, lateral, and long head.[1] It is
the muscle principally responsible for extension of the elbow
joint (straightening of the arm).
Triceps Kickbacks.
Triceps Dips.
Overhead Triceps Extensions.
Rope Pushdowns.
Bar Pushdowns.
Lying Triceps Extensions.
EXERCISES EXAMPLES:

10. gastrocnemius
The gastrocnemius is a powerful plantar flexor of
the foot at the talocrural joint. It also flexes the
leg at the knee. The actions of gastrocnemius
are usually considered along with soleus, as the
triceps surae group. They are the chief plantar
flexors of the foot.
Gastrocnemius Gym Exercises ·
1. Tip Toe Farmer's Walk ·
2. Seated Calf Raise ·
3. Donkey Calf Raise ·
4. Seated Calf Raise with Dumbbells

11. Latissimus dorsi works collaboratively with the teres major and
pectoralis major to perform actions of the upper extremity.
Together, these muscles will work to adduct, medially rotate, and
extend the arm at the glenohumeral joint.
lastissimus dorsi
One arm row on one leg
· Lat pulls with bands
· Barbell rows ·
Dumbbell pullovers ·
Renegade row ·
Pull-ups · Dumbbell rows ·
One-arm rows .
Latissimus Dorsi Exercises ·

12. Hollow Hold/Rock.
Pallof Press.
L-Sit.
Sit-up.
Hanging Knee Raise.
Medicine Ball Slam.
Exercises:
abdominals
The abdominal muscles support the trunk, allow
movement and hold organs in place by
regulating internal abdominal pressure. The
deep abdominal muscles, together with muscles
in the back, make up your 'core' muscles and
help keep your body stable and balanced, and
protects your spine.

13. biceps
The biceps brachii (BB), commonly
know as the biceps, is a large, thick
muscle on the ventral portion of the
upper arm. The muscle is composed
of a short head and a long head.
The long head is located on the
lateral side of the biceps brachii
while the short head is located on
the medial side.
Barbell Curl.
Chin-Up.
EZ-Bar Preacher Curl.
Hammer Curl.
Incline Dumbbell Curl.
Facing-Away Cable Curl.
Reverse-Grip Bent-Over
Row.
Best Biceps Exercises.