• Tatvabodh Arya

Muscle Groups And Muscle Fibres In Human Body

Ever thought why our forearms get the pump too soon, and it takes heavyweight who actually feels it in the quads, or why do we fatigue too fast with heavyweight and not that soon with the lighter ones. The questions are interesting and the concept behind it is even more interesting, so without any second thought, let's find the answer to these questions. Just sit, relax, and read it till the last.



Muscle Groups and Muscle Fibers


Muscle Groups:- Muscle groups are basically divided into numerous divisions but in general fitness aspects we divide them into Larger muscle groups and Smaller Muscle Groups. By the term itself, you can clearly get an idea about the small and large muscle groups. One involving fewer sub-muscles and occupying a smaller area is a small muscle group they can be treated with isometric exercises and one with more sub-muscles and larger surface area is a large muscle group they need more of compound exercises. In our body, the large muscle group includes the Legs, Chest, Back, whereas the arms, shoulders, and abdominal fall into the category of smaller muscle groups.


=> Legs can be divided into Quads, Hamstrings, Glutes, and calves.

=> The Chest can be divided into Upper, Middle, and Lower Pecks.

=> The Back can be divided into Lattisimus Dorsi, Rhomboid, Trapezius, and Lower Back.

=> Arms can be divided into biceps and triceps.

=> Shoulders can be divided into anterior, middle, and posterior deltoids.

=> Abdominals can be divided into transversus abdominis, rectus abdominis, external oblique muscles, internal oblique muscles.


The bigger muscle groups require more tension and more rest at the same time for recovery, these muscle groups are generally invoked by compound exercises, which aids their proper stimulation.



MUSCLE FIBRES


When talking about muscles in a human body we basically mean the Muscle Fibers. These muscle fibers are the basic building block or the fundamental component of muscles. They are basically surrounded by a plasma membrane known as Sarcolemma.

Muscle Fibres are broadly classified into two types.


1) Slow-twitch muscle Fibres. 2) Fast-Twitch Muscle Fibres.


Slow Twitch Muscle Fibers -> These muscle fibers don’t get fatigued fast, rather they are used for endurance activities. These muscle fibers are used basically in endurance exercises like cycling, long-distance walking, etc. They are also known as red fibers, due to blood carrying myoglobin. Their activation threshold is low, i.e. when an action is initiated it is the first to get involved.


Techniques to train Slow-Twitch Muscle Fibers


=> Using lighter weights while exercising and focusing more on repetitions and contractions, instead of heavyweights

=> Circuit Training which involves the shifting from one exercise form to the another with minimal rest periods

=> Isometric exercises that focus less on movement and more on-time span can be a better initiator.

=> Best Exercises:- Cycling, Plank, Walking.



Fast Twitch Muscle Fibers -> These muscle fibers are power bursting, and can act faster but have lower endurance and turn fatigued soon. These are basically involved in the exercise which includes heavyweight and less endurance. It is activated after the activation of slow-twitch Muscle- Fibers.


Techniques to train Fast-Twitch Muscle Fibers


=>Involving heavier weight and more compound exercises with fewer repetitions and endurance.

=> Performing HIIT and other fast sprinting cardio can help train the

Fast-Twitch muscle fibers.

=>Allow them a close to 60-90 minutes rest for recovery and proper activation while workouts.


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