It’s easy to forget how amazing your body really is. For example, your muscle groups work together when you exercise and allow the body to perform efficiently. Even though it appears the body is many different parts the skeletal muscles are not designed to work alone, they work in groups to create a specific movement.

The musculoskeletal system is made up of muscles, ligaments, tendons, and bones. It is impossible for you to execute any form of movement without your muscles, including exercise. Muscle movement is created by an agonist or prime mover and is always paired with an antagonist muscle. The function of the antagonist muscle is to move the same muscles in a manner that creates an opposite result.

Anatomy
There are three types of muscles:

•Visceral Muscle which is located within the organs of the body. These muscles make organs contract and move material through the body.
•Cardiac Muscle is the heart muscle. This is the muscle that pumps the blood throughout the body.
•Skeletal Muscles are attached to two bones across joint, so the muscles purpose is to move parts of your body nearer to the bone it is attached to.
•There are approximately 700 muscles in the body which is half of your body weight.
•The musculoskeletal system is made up of bone, tendons, ligaments, and muscles. The only item in this group that has the power of to make the body move is the muscle.

Muscle groups working together
Let’s look at some of the important muscle connections within our bodies.

•The muscle group of the lower body includes some of your largest muscles. This muscle group works together using the glutes, quads, hamstrings, calves, and hips. You need the strength from this muscle group to perform most daily activities.
•Your chest, mainly the pectorals, is also some of the larger muscles in the body. They need to be strong to maintain active function of your arms and shoulders.
•Your back muscles include latissimus dorsi; spine; and the rhomboids. These muscles play the important role of stability in the body. They also allow you to bend, rotate, lengthen the core, and are critical to the health of the entire body.
•Your shoulder muscles include lateral and posterior deltoids, rhomboids, and trapeziums. These muscles account for arm movements. They also work to keep the chest muscles steady when lifting and carrying.
•Biceps and Triceps are always thought of in a pair and that is because they work together. A perfect example of the “antagonist and agonist” these two muscles are involved in almost every movement in your body. You need strength in these muscles to add support to demanding upper body movements.
•The abdominals include the rectus abdominals, internal and external obliques and the transverse abdominals. These muscles form part of the core and are important in helping you move the entire body. You may not notice it but next time you perform an exercise see if you can feel the abdominals engage.

Muscle Group Exercises
Try these combination exercises for a total-body workout.

•Kneeling Side Chop
1.Come down onto your knees at shoulder-width apart.
2.Hold a dumbbell (the weight will depend on your ability), over your head; arms are straight up.
3.In one motion, take the weight across your body and down on the outside of your left knee.
4.Take a breath, and then take the weight back across your body to starting position.
5.Repeat the movement to the right side. Do 10 repetitions each side.

•Sumo Squat Arm Raise
1.Stand with your feet wide apart; point your toes out.
2.Hold a dumbbell in each hand with your arms hanging by your sides; palms are facing in.
3.In one movement move your arms up to shoulder level with your palms facing the floor.
4.Also, bend your knees and lower into a squat, (how low you go depends on your personal ability).
5.Breathe and return to starting position. Do 15 repetitions.

•Lunge Row
1.Bring yourself in a lunge position; your left leg is about 3 feet in front of the right leg and knees slightly bent.
2.Hold a set of dumbbells with straight arms at chest height.
3.Bend your legs and drop your knees going into a deeper lunge.
4.At the same time squeeze your shoulder blades, bend your elbows, and draw the weights in towards your body, on each side of your chest.
5.Breathe and return to starting position. Do 10 repetitions each side.

•Seated Back Fly
1.Sit on the edge of a chair with your feet together flat on the floor.
2.Hold a dumbbell in each hand; keep your back straight; bend slightly at the waist lowering your chest toward the knees.
3.Your arms are stretched out in front of you with palms facing each other.
4.Slowly lift both weights out to the sides, until your arms are level with your shoulders.
5.Breathe and return to starting position. Do 15 repetitions.

•Chair Curl
1.Lie on your back on the floor, bend your knees and put your feet into a chair.
2.Place your hands behind your head.
3.Press down into the chair with your heels and contract your abs.
4.Lift your chest, head, and shoulders off of the floor.
5.Breathe and return to starting position. Do 20 repetitions.

This short workout applies all your major muscle groups. It is important to do strength training 2-3 times per week to keep your muscles strong and active.

Always check with a medical professional before starting this or any exercise routine. Be healthy, be happy!

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