Question

• Describe specific exercises that will increase strength in your trapezius muscles, hamstring muscles and arm biceps. Describe 1 specific exercise for each muscle and one exercise that would incorporate all 3 muscles.
• Pick one of the exercises and name the agonist and antagonist muscles.
• Name the origin, insertion, action and innervation for all 3 muscles muscle. (use the O,I,A-IN chart found in course documents – left hand column of Blackboard)
• What are the similarities and differences of these exercises between a sedentary, an athlete and 16-year-old?

Answer 1

solu :

1)

The exercise that strengthens Trapezius muscles are

• Face pull
• Pull ups
• Shrugs(all types of shrugs)
• Barbell row
• Pull downs etc

Face pull

• Face pull is a kind of exercise that is good for trapezius,deltoids,upperback muscles etc.
• Face pull is a compound exercise and it can work for multiple muscle groups.
• Face pulls can be done by pulling a two sided rope with a cable pulley at the chest level and pull the rope towards the face tightly and maximum contracts as much as you can,and slowly release.

The exercise that strengthens Hamstring muscles are :-

• Leg curls
• Deadlifts
• Lying Hamstring curl
• Kettle bell swings etc

Deadlifts

• The hamstrings are located at the back of the thighs.
• The straight leg deadlifts without bending the knees are the best way to do deadlift to strengthen the hamstrings.
• The straight leg deadlift can be done using Barbells or dumbells.
• Grasp the barbell and push the hip back and keep the torso hinge downwards.
• Once get into the position slowly slide down the barbell close to the legs and go downwards just below the knee till you feel the strain on your hamstring portion and come back to normal.

Exercise that strengthens Biceps

• Biceps curl
• Hammer curl
• cable curl
• Concentration bicep curl etc

Hammer curl

• Hammer curl is on of the dumbell curl exercise variation thet primarily works for brachialis and brachioradialis.
• The hammer curls increases the arm strength and sizes
• It increases the size of forearm and biceps and also increases the grip strength and wrist stabilty

Dead lifts are the type of exercise that can work for all the three groups of muscles and also a number of body muscle too.

2)

Bicep curls

Agonist muscle is :- Biceps, Biceps contracts to produce the movement while doing bicep curls

Anatgonist muscel is :- Triceps, The triceps will be the antagonist as it relaxes the movement

3)

	Origin	Insertion	Action
Trapezius	Descending part:-Medial third of superior nuchal line,External occipital protuberance Transverse part :-spinous processes of vertebrae T2-T12	Lateral third of clavicle,medial aspect of acromion,medial end of spine of scapula	Extension of head and neck,Lateral flexion of head and neck etc
Hamstring	Ischial tuberosity	medial tibial condyle	Thigh extension,Thigh internal rotation,leg flexion etc
Biceps	Apex of the scapula(short head) Supraglenoid tubercle of scapula(long head)	Radial tuberosity of radius Deep fascia of forearm	Flexion and contarction of forearm