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Biomechanics of Common Exercises
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Flashcards
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Squat
Primary muscles: Quadriceps, Gluteus Maximus, Erector Spinae. The hips and knees undergo flexion, while the ankle dorsiflects during the descent. Extension of the hips and knees occurs during the ascent.
Bench Press
Primary muscles: Pectoralis Major, Anterior Deltoids, Triceps Brachii. The movement includes shoulder horizontal adduction and elbow extension.
Deadlift
Primary muscles: Erector Spinae, Hamstrings, Gluteus Maximus. The lift starts with hip and knee flexion followed by extension of both joints as the bar is lifted.
Bicep Curl
Primary muscles: Biceps Brachii, Brachialis, Brachioradialis. The movement is elbow flexion against resistance.
Pull-up
Primary muscles: Latissimus Dorsi, Biceps Brachii, Rhomboids. The motion includes shoulder adduction and elbow flexion.
Overhead Press
Primary muscles: Anterior Deltoids, Triceps Brachii, Upper Pectorals. The motion consists of shoulder abduction and elbow extension.
Lunge
Primary muscles: Quadriceps, Glutes, Hamstrings. The movement features hip and knee flexion on the front leg and hip extension on the back leg.
Leg Press
Primary muscles: Quadriceps, Gluteus Maximus, Hamstrings. The motion involves hip and knee extension against the resistance of the sled.
Tricep Dip
Primary muscles: Triceps Brachii, Pectoralis Major, Anterior Deltoids. The movement includes elbow extension and shoulder adduction.
Barbell Row
Primary muscles: Latissimus Dorsi, Trapezius, Erector Spinae. The movement encompasses shoulder extension and scapular retraction.
Plank
Primary muscles: Rectus Abdominis, Transverse Abdominis, Erector Spinae. It is an isometric hold maintaining body alignment in a horizontal position.
Russian Twist
Primary muscles: Obliques, Rectus Abdominis, Transverse Abdominis. The movement includes trunk rotation and slight flexion.
Hip Thrust
Primary muscles: Gluteus Maximus, Hamstrings, Erector Spinae. The action includes hip extension against resistance, typically from a barbell.
Calf Raise
Primary muscles: Gastrocnemius, Soleus. The movement is plantarflexion of the ankle joint.
Lat Pulldown
Primary muscles: Latissimus Dorsi, Biceps Brachii, Posterior Deltoids. The action involves scapular depression and shoulder adduction.
Leg Extension
Primary muscles: Quadriceps. The movement consists of knee extension against resistance from the machine.
Leg Curl
Primary muscles: Hamstrings. This exercise involves knee flexion against resistance, either lying or seated.
Standing Shoulder Press
Primary muscles: Deltoids, Triceps Brachii, Upper Trapzeius. The movement consists of shoulder abduction and elbow extension, performed standing.
Crunch
Primary muscles: Rectus Abdominis. The motion is trunk flexion performed on the ground, isolating the abdominal muscles.
Box Jump
Primary muscles: Quadriceps, Gluteus Maximus, Calf Muscles. The movement includes simultaneous hip, knee, and ankle extension to propel the body onto the box.
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