With over 600 muscles in the body, it's impossible to have a specific day of the week to tone each muscle.
Instead, people have developed a system to focus on muscle groups to build effective exercise programs. It's typical to have a leg day, back day, and so on, but there are particular muscles that we should focus on, and it may only get the necessary attention if we get more specific. So the next time you develop your workout plan, remember to find a spot in your rotation to build these muscles.
Muscles Supporting Wrists
The muscles supporting the wrists extend from the upper arm and forearm. Six fundamental muscles allow movement.
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
The first three muscles listed are in the humerus bone - the bone in the upper arm, from the shoulder to the elbow. These muscles are also within the forearm, wrist, and hand.
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor Pollicis Longus
This muscle group is in the forearm, and the tendons attach to the bones in the fingers.
So, while arm day is likely to strengthen the wrists, you will gain more if you mentally focus on strengthening your wrist while performing exercises for your biceps, triceps, and front and back forearms.
Muscles Supporting Knees
The knees are critical to mobility. Therefore, a continued focus must be on strengthening muscles around the knees. Depending on your environment, occupation, or physical activity level, you may put a lot of pressure on your joints. Strong muscles that stabilize the knee joints will decrease the likelihood of common knee injuries.
The two main muscles supporting the knee joint are the hamstrings and quadriceps. Therefore, leverage a workout regimen that will strengthen these muscles. Stretching is also significant, as many knee injuries are due to tight hamstrings.
Calf Muscles
The calf consists of three muscles, the gastrocnemius, soleus, and plantaris, which extend from behind the knee to the ankle.
Strong calves are integral for strong legs; They will put less pressure on the knees when playing high-impact sports. However, stretching calf muscles are also necessary for mobility.
As you develop your workout program, developing major muscles is essential. Nevertheless, remember to focus on strengthening the smaller muscles that make a big difference. Thinking of the muscles while performing the exercise may be the change you need.
Source: (1) Jacksonville Orthopedic Institute: Muscles of the Wrist (2) Harvard Health: Strong Legs Help Power Summer Activities: Hiking, Biking, Swimming and More (3) National Library of Medicine: Anatomy, Bony Pelvis and Lower Limb, Calf
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