Abductors

Leg Day / Quads-Hamstrings-Calves-Glutes

This entry was posted in Abductors Adductors Calf Gastrocnemius and Soleus Gluteus Muscles Hamstrings Legs Quadriceps Shin - Lower Leg on July 14, 2014 by admin

Leg Day / Quads-Hamstrings-Calves-Glutes

: I had to put a nice ass in here!

{Quadriceps and Hamstrings} {Commit to be Fit p186}

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{Commit to be Fit p187}

{Pressing motions engage the quads, hamstrings, and gluteus} {Commit to be Fit p188}

{Lunges target the Gluteus Maximus}{ is Commit to be Fit p189}

{Commit to be Fit p190}

{Commit to be Fit p191}

Workout Develpment & Muscle Combining Post Page

This entry was posted in Abdominal Muscles Abductors Adductors Aerobics Vs. Anaerobics Arms Back Muscles Biceps Calf Gastrocnemius and Soleus Chest (Pectoralis Major & Minor Deltoids Face / Neck Forearm Flexors Forearms Extensors Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Latissimus Dorsi Legs Levator Scapula Quadriceps Rhomboids Major & Minor Rotator Cuff Rotator Cuff (SITS) Serratus Muscles Shin - Lower Leg Shoulders Torso Triceps on July 12, 2014 by admin

{Commit to be Fit p161}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

: {Pectoralis Major-View Exercises}

: {Deltoid-View Exercises}

: {Triceps-View Exercises}

{Commit to be Fit p163}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

: {Latissimus Dorsi-View Exercises}

: {Biceps Brachii-View Exercises}

: {Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}

: { Rhomboids with Levator Scapula Both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises}

: {Trapezius movements should be included on this day-View Exercises}

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

: Quadriceps-View Exercises

: Hamstrings-View Exercises

: Calves-Gastrocnemius-View Exercises

: Calves- Soleus-View Exercises}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p167}

This entry was posted in Abductors Adductors Back Muscles Calf Gastrocnemius and Soleus Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Shin - Lower Leg on June 9, 2014 by admin | Open »

Piriformis Muscle and the Sciatic Nerve

(See Stretches)

: This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM.

: This is showing the Piriformis muscle and its attachment starting from the Sacrum edge to the tip of the femurs’ Greater Trochanter.

: Piriformis-syndrome-This illustration is demonstrating the Sciatic Nerve placement running from the Sacrum bone, into the pelvic region and down behind the Piriformis

: This is an illustration of the Piriformis and the sciatic nerve showing the 4 possible pathways the sciatic can take passing the Piriformis. 1-The Sciatic runs down and behind the Piriformis, this is the normal pathway. 2- The Sciatic splits around the Piriformis. 3-The Sciatic splits with one part going through the Piriformis causing constant pain from pressure especially when it is inflamed. 4- The entire Sciatic goes through the Piriformis and causing pain almost all the time especially when the Piriformis is inflamed or has direct pressure.

: Sciatic nerve and Piriformis syndrome are synonymous with each other when it comes to pain symptoms. The pain is in the same area causing a miss diagnosis of what is really casing the pain. Is it the nerve or the muscle or both? A well trained doctor or PT can figure it out, if they take the time to listen and observe. Also, a proper diagnosis should include palpation of the area to feel if Piriformis swelling is present and that may be the cause to the aggravated Sciatic Nerve. Knowing the cause to the problem of which came first will lead to a more successful rehab or strength training program. When the diagnosis quickly blames the Sciatic Nerve, it may be a good quick guess to satisfy the patient, but might not solve the problem.

: This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM and the Sciatic Nerve runs under the Piriformis.

: When Piriformis Syndrome is advanced, it produces bad posture which can lead to other problems.

: When treating the swollen Piriformis, sit on ice every day 3 times a day for 30 minutes each time. Place the ice bag on a sofa cushion so to soften the pressure. Once the area is so cold it become numb, try to stretch as shown in this section. You have to be aggressive for the spasm in the Piriformis to go away, don’t worry it won’t break. Take every day precautions to prevent the inflammation from coming back. Make sure you are not sitting on a wallet during the day. Have shoe orthotics made custom for your feet to re-align your posture. Don’t sit too long during the day and stretch as often as you can.

(See Stretches)

{Piriformis p146}

{Piriformis p147}

This entry was posted in Abductors Adductors Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Shin - Lower Leg on May 18, 2014 by admin | Open »

Biceps Femoris, Semitendinosus and Semimembranosus

(See Exercises)

{Hamstrings Semitendinosus and semimembranosus Biceps Femoris}

{Hamstring Injury on the Biceps Femorus)

{Hamstrings p 142}

{Hamstrings p 143}

{Glutes–Hamstrings and illiopsoas rear view (posterior) Notice how the Gluteus Maximus covers the connection of all the hamstrings to the Butt Bone (Ischial Tuberosity}

This entry was posted in Abductors Gluteus Muscles Legs on May 18, 2014 by admin | Open »

Ab-ductors –

See Exercises

Gluteus Maximus
Medius-Minimus
Iliotibial Band (aka IT band)

Ab-duction refers to a motion in kinesiology that pulls a limb away from the midline of the body . For this section we will focus only on the Ab-ductors of the hip. To remember it, think of an “alien abduction.”

{Hip "Ab"-ductors Gluteus-Maximus-Medius and Minimus cut away}

{Hip “Ab”-ductors Gluteus-Maximus-Medius and Minimus also included is the Piriformis}

: {Gluteus Maximus p144}

: {Gluteus Medius p145}

: {Gluteus Minimus p146}

: Most of the time the Gluteus Maximus is not the problem area. It usually is the Piriformis muscle located just under the GM.

: This is the Piriformis and the sciatic 4 pathways. #1 is the normal way behind the Piriformis. #2 Is when the sciatic splits and forms around the Piriformis exposing the nerve to more pressure from sitting or falling. #3 & 4 are cutting through the Piriformis causing much more pain because of irritation when the Piriformis muscle swells.

: RX is always Ice 30 minutes 2x day on the painful area (Sit on Ice on soft seat). Take anti-inflammatory, and stretch doing the Piriformis Stretch