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Functions

Semitendinosus and semimembranosus extend the hip when the trunk is fixed or extend the trunk when the hip is fixed; they also flex the knee and medially (inwardly) rotate the lower leg when the knee is bent.

The long head of the biceps femoris extends the hip as when beginning to walk; both short and long heads flex the knee and laterally (outwardly) rotates the lower leg when the knee is bent.

The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.

Harmstrings of legs are biceps of arms. So, to train this part of your legs exercises are the same type of movement. It’s always curl, but this time, leg curl. You can find some gear where you lie flat on one’s stomach and in your feet you have weight and you lift up.

The Pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. It makes up the bulk of the chest muscles in the male and lies under the breast in the female.

It arises from the anterior surface of the sternal half of the clavicle; from half the breadth of the anterior surface of the sternum, as low down as the attachment of the cartilage of the sixth or seventh rib; from the cartilages of all the true ribs, with the exception, frequently, of the first or seventh, or both, and from the aponeurosis of the abdominal external oblique muscle.

From this extensive origin the fibers converge toward their insertion; those arising from the clavicle pass obliquely downward and outwards (laterally), and are usually separated from the rest by a slight interval; those from the lower part of the sternum, and the cartilages of the lower true ribs, run upward and laterally, while the middle fibers pass horizontally.

They all end in a flat tendon, about 5 cm. in breadth, which is inserted into the crest of the greater tubercle of the humerus.

Laminae

This tendon consists of two lamina, placed one in front of the other, and usually blended together below.

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  The anterior lamina, which is thicker, receives the clavicular and the uppermost sternal fibers. They are inserted in the same order as that in which they arise: the most lateral of the clavicular fibers are inserted at the upper part of the anterior lamina; the uppermost sternal fibers pass down to the lower part of the lamina which extends as low as the tendon of the Deltoid and joins with it.
  

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  The posterior lamina of the tendon receives the attachment of the greater part of the sternal portion and the deep fibers, those from the costal cartilages.
  

The posterior lamina reaches higher on the humerus than the anterior one, and from it an expansion is given off which covers the intertubercular groove of the humerus and blends with the capsule of the shoulder-joint.

From the deepest fibers of this lamina at its insertion an expansion is given off which lines the intertubercular groove, while from the lower border of the tendon a third expansion passes downward to the fascia of the arm.

Variations

The more frequent variations include greater or less extent of attachment to the ribs and sternum, varying size of the abdominal part or its absence, greater or less extent of separation of sternocostal and clavicular parts, fusion of clavicular part with deltoid, and decussation in front of the sternum.

Deficiency or absence of the sternocostal part is not uncommon.

Absence of the clavicular part is less frequent.

Rarely, the whole muscle is missing. This may accompany absence of the breast in females. (See Poland Syndrome).

In addition to being one of the primary pushing muscles of the upper body, the pectoral is often considered one of the most aesthetically-pleasing muscles in the human body, and is a frequent target for bodybuilding. The flat, barbell bench press is the most popular exercise. The pushup is a popular bodyweight exercise targeting the pectoralis major. The muscle is generally worked in compound movements that involve pushing, where the triceps brachii and deltoid muscles are also activated to varying degrees. Exercises that bring the arms together (such as flyes) also work the pectorals, somewhat more selectively.

Flat and declining movements generally work the sternal fibers (often called the "lower" or "inner pecs") while inclining movements generally work the clavicular fibers ("upper pecs.") The opposite is true for pushups, where declining (chest below legs) pushups use more clavicular fibers; they are also more difficult than flat or incline pushups due to the increased responsibility of the (smaller) deltoids and the weaker line of pull for pectoralis.

The following exercises target and work "the pecs:"

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  Bench press, with various bench angles (flat, incline, and decline)
  
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  Pushup/Pressup
  
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  Dips
  

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  Flyes
  
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  Cable Crossovers
  
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  "Pec Deck" machines
  

The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or backbone) and its breadth being supported by the ribcage and shoulders. The spinal canal runs through the spine and provides nerves to the rest of the body.

The central feature of the human back is the vertebral column, specifically the length from the top of the thoracic vertebrae to the bottom of the lumbar vertebrae, which houses the spinal cord in its spinal canal, and which generally has some curvature that gives shape to the back. The ribcage extends from the spine at the top of the back (with the top of the ribcage corresponding to the T1 vertebra), more than halfway down the length of the back, leaving an area with less protection between the bottom of the ribcage and the hips. The width of the back at the top is defined by the scapula, the broad, flat bones of the shoulders.

Muscles of the back

The spine is bordered by several groups of muscles, including the intertransversarii muscle which facilitate movement between the individual vertabrae, and the multifidus spinae, which facilitate the movement of the spine as a whole.

Other muscles in the back are associated with the movement of the neck and shoulders. The trapezius muscle, which is named from its trapezium-like shape, runs between the neck, the anterior chain, the two shoulders, and the thoracic vertebra, T12. The large latissimus dorsi make a triangle from the shoulder to the hip. The significant mass of muscles in the back can be developed through back exercises.

Function of the back

The intricate anatomy of the back is designed to both provide support for the head and trunk of the body, strength in the trunk of the body, as well as a great deal of flexibility and movement. The upper back has the most structural support, with the ribs attached firmly to each level of the thoracic spine and very limited movement. The lower back allows for flexibility and movement in all directions.

Training

To train your back, you have a lot of exercises, you have the standard pull-up and any gear « pull-up like » and after you have the bird, with this exercise you are leaning forward and you imitate the movement of bird when then fly with their wings, but your wings are your arm, with a little weight on each hands. You have too the rowing, you are leaning forward and you lift up a weight.

That is Ronnie Coleman who practice a rowing with the T-bar.

Human abdomen

The human abdomen (from the Latin word meaning "belly") is the part of the body between the pelvis and the thorax. Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim stretches from the lumbosacral angle (the intervertebral disk between L5 and S1) to the pubic symphysis and is the edge of the pelvic inlet. The space above this inlet and under the thoracic diaphragm is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear.

Functionally, the human abdomen is where most of the alimentary tract is placed and so most of the absorption and digestion of food occurs here. The alimentary tract in the abdomen consists of the lower oesophagus, the stomach, the duodenum, the jejunum, ileum, the cecum and the appendix, the ascending, transverse and descending colons, the sigmoid colon and the rectum. Other vital organs inside the abdomen include the liver, the kidneys, the pancreas and the spleen.

The abdominal wall is split into the posterior (back), lateral (sides) and anterior (front) walls.

Muscles of the abdominal wall

Muscle	Origin and insertion
The obliquus externus (external oblique) muscle is the outermost muscle covering the side of the abdomen. It is broad, flat, and irregularly quadrilateral.	It originates on the lower eight ribs, and then curves down and forward towards its insertion on the outer anterior crest of the ilium and (via the sheath of the rectus abdominis muscle) the midline linea alba.
The obliquus internus (internal oblique) muscle is triangularly shaped and is smaller and thinner than the external oblique muscle that overlies it.	It originates from Poupart's ligament/inguinal ligament and the inner anterior crest of the ilium. The lower two-thirds of it insert, in common with fibers of the external oblique and the underlying transversus abdominis, into the linea alba. The upper third inserts into the lower six ribs.
The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the internal oblique and the underlying transversalis fascia.	It originates from Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.
The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall.	They originate at the pubic bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis.	It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus (belly button).

Pro bodybuilders

In the history of bodybuilding names who stay in memories are bodybuilders who have won Mr. Olympia. Of curse there are good bodybuilders who haven’t won Mr.Olympia but the list is long. So, i talk about Mr.Olympia winners.

Larry Scott

Larry Scott, nicknamed "the Legend", born on October 12, 1938 in Blackfoot, Idaho is an American former IFBB professional bodybuilder.

Directory: IUT

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