A Complete Guide to Muscle Anatomy and Function! Including Recommended Training Methods for Each Muscle Group

Many people start strength training to achieve a healthy and toned body, but beginners often don't know where to start.

For such individuals, this article will cover:

• Names of muscles that make up the body
• Recommended exercises for each body part
• Convenient tools to help with home workouts

We will explain these topics.

Additionally, the exercises introduced in this article are all easy to do at home. Start with low-intensity exercises and aim to make them a habit.

Body muscle regions

In this chapter, we will explain the main muscle regions that make up the body and their detailed structures. Understanding the location and structure of muscles will enable you to train with correct form that matches your body's movements.

Maintaining proper form allows you to apply maximum load to your muscles, so if you want to train efficiently, be sure to understand this.

Arm Muscles

Arm muscles are primarily composed of the following two parts:

• Biceps Brachii
• Triceps Brachii

The biceps brachii is the part commonly known as the "bicep peak" and is the muscle that bulges when you bend your arm. The biceps brachii is used when bending the elbow or twisting the arm outwards.

The triceps brachii is the muscle located on the opposite side of the bicep peak. It is more visible when the arm is straightened and is used when extending the elbow.

Chest Muscles

The chest muscles are primarily composed of the following two parts:

• Pectoralis Major
• Pectoralis Minor

The pectoralis major is a large muscle in the body, and strengthening it can increase chest thickness, leading to significant visible changes. The pectoralis major acts when moving the arm forward, backward, and sideways.

The pectoralis minor is an inner muscle located behind the pectoralis major, so it is not visible. It is used when raising the shoulder blades or lifting the ribs during breathing, playing a crucial role in daily life.

Abdominal Muscles

The abdominal muscles are primarily composed of the following three parts:

• Rectus Abdominis
• Obliques
• Transversus Abdominis

The rectus abdominis, also known as the "six-pack," is divided into six muscles. Strengthening it can result in a toned midsection. The rectus abdominis is the muscle used when rounding the back forward.

The obliques are muscles located on the sides of the abdomen (next to the rectus abdominis) and are active when twisting the body or stabilizing the core. The transversus abdominis is an inner muscle that wraps around the abdomen and is involved in the exhalation movement during diaphragmatic breathing.

Back Muscles

The back muscles are primarily composed of the following three parts:

• Trapezius
• Latissimus Dorsi
• Erector Spinae

The trapezius is a muscle that runs from the back of the neck down the back and is used when raising both arms or pulling the shoulder blades together.

The latissimus dorsi is a large muscle that covers most of the back and is involved in movements such as pulling objects towards you or holding objects under your arm. Strengthening it can lead to a V-shaped physique.

The erector spinae is a long muscle that runs from the lower back to the head and plays a role in maintaining posture.

Leg Muscles

The leg muscles are primarily composed of the following two parts:

• Quadriceps Femoris
• Hamstrings

The quadriceps femoris is a large muscle located on the front of the thigh. It plays an important role in walking, such as hip extension and knee flexion.

The hamstrings are muscles located on the back of the thigh, and like the quadriceps femoris, they are involved in hip extension and knee flexion.

Muscles useful for health and maintaining physique

When aiming for health and physique maintenance, increasing your basal metabolic rate is crucial. Basal metabolic rate is the energy your body naturally consumes in a day, and raising it results in a healthy body that is less prone to weight gain and easier to lose weight.

To efficiently increase your basal metabolic rate, it's best to focus on strengthening large muscles in the body, such as the pectoralis major, back, and legs. Larger muscles require more energy, so the bigger the muscle, the higher your basal metabolic rate will be.

Furthermore, strengthening large muscles through weight training leads to a significant increase in calories burned. With an increased basal metabolic rate and more calories burned during exercise, focusing on large muscles is ideal for maintaining health and physique.

How to train chest muscles at home

In this chapter, we will introduce chest exercises that can be easily done at home. No special equipment is required, and some exercises can be done using only your body weight, so please use them as a reference.

As mentioned earlier, the pectoralis major is one of the larger muscles, making it perfect for those aiming for a healthy body.

Push-ups

Push-ups are the same movement as push-ups, and they are a strength exercise that trains the middle part of the pectoralis major. They also benefit arm and abdominal muscles. The steps are as follows:

1. Place your hands on the floor slightly wider than shoulder-width apart and straighten your arms.
2. Lift your knees off the floor, keeping your body in a straight line from head to feet.
3. Slowly lower your chest towards the floor by bending your elbows.
4. Lower your body until your shoulders and elbows are parallel.
5. Return to position 1.
6. Repeat the above steps.

Upper Raise

Upper raises are a strength exercise that targets the upper pectoralis major. Using dumbbells makes it more effective, but if you don't have them at home, you can substitute with water-filled plastic bottles. The steps are as follows:

1. Sit on a chair with your back straight.
2. Hold dumbbells in both hands with your arms down.
3. Bend your elbows at a right angle, with your palms facing you.
4. Raise your arms until your upper arms are parallel to the floor, maintaining the elbow angle.
5. Slowly lower them back to the starting position.
6. Repeat the above steps.

Dumbbell Adduction

Dumbbell adduction is a strength training exercise that targets the lower pectoralis major. Similar to upper raises, dumbbells are effective, but water-filled plastic bottles can also be used. The steps are as follows:

1. Hold a dumbbell in your right hand and stand at attention.
2. Face your palm towards your body and slightly puff out your chest.
3. Bend your knees slightly, keep your back straight, and lean your upper body forward by about 45°.
4. Keep your elbow extended and slide your right arm to the left.
5. Return to the starting position.
6. Repeat the above steps.

The following article introduces many pectoralis major exercises that can be done at home, so please refer to it if you want to focus on strengthening your pectoralis major.

»Introducing Home Workout Menu for Pectoralis Major! Also Explains Tips and Benefits of Training

How to train back muscles at home

In this chapter, we will introduce back exercises that can be done at home. The exercises introduced below can be done without equipment, making it easy for beginners to start strength training.

Back muscles are also beneficial for improving basal metabolism, so try to prioritize them.

T-Raises

T-raises are a strength training exercise that effectively works the latissimus dorsi with bodyweight. The steps are as follows:

1. Lie face down.
2. Spread both arms out to the sides in a "T" shape.
3. Arch your upper body upwards while keeping your arms spread.
4. Slowly lower your upper body after arching it fully.
5. Repeat the above steps.

Several latissimus dorsi exercises that can be done at home are also introduced in the following article, so please refer to it.

»Recommended Home Exercises for Latissimus Dorsi Training! Benefits and Precautions Also Explained

Reverse Elbow Push-ups

Reverse elbow push-ups are a strength exercise for the trapezius and latissimus dorsi muscles. The steps are as follows:

1. Lie on your back with both knees bent.
2. Bend both elbows and place them against your sides.
3. Push the floor with your elbows to lift your upper body.
4. Slowly lower yourself.
5. Repeat the above steps.

This exercise is similar to abdominal crunches, so it's easy to engage your abs, but the goal is to train your back. Concentrate on your back during the exercise and try to bring your shoulder blades together while training.

Bird Dog

The bird dog is an exercise that strengthens the erector spinae muscles. It also works the gluteal muscles, allowing you to efficiently train multiple areas. The steps are as follows:

1. Get on all fours with your hands on the floor.
2. Extend one arm forward.
3. Extend the leg opposite to the extended arm backward.
4. Once fully extended, slowly return to the starting position.
5. Extend the opposite hand and foot.
6. Repeat the above steps.

Be careful not to round your back during the exercise.

How to train leg muscles at home

In this chapter, we will introduce how to train your leg muscles at home. Like the back and chest, the legs have large muscles, making them suitable for improving basal metabolism.

Also, many exercises burn a lot of calories, so they are recommended for those who aim to maintain or improve their physique.

Squats

Squats are an exercise that strengthens the quadriceps femoris, the muscle on the front of the thigh. The steps are as follows:

1. Keep your feet slightly wider than shoulder-width apart and extend both arms forward (or clasp them in front of your chest).
2. Slowly lower your body while keeping your posture straight.
3. Bend both knees until they form a right angle.
4. Slowly push up, imagining you're pushing the floor with the soles of your feet.
5. Repeat the above steps.

Individuals with stiff ankles tend to have difficulty lowering their bodies, so performing the exercise with a board under their heels can make it smoother.

Front Lunges

Front lunges are an exercise that works both the hamstrings and quadriceps femoris. The steps are as follows:

1. Stand with your feet hip-width apart.
2. Stand with your back straight and take a large step forward with one foot.
3. Bend the front knee and slowly lower your hips until your thigh is parallel to the floor.
4. Bring the back knee as close to the floor as possible.
5. Once the knee is fully lowered, slowly rise up by engaging your front thigh muscles.
6. Repeat the above steps.

When performing lunges, if your posture breaks down, it's easy to put stress on your knees. To maintain good posture during the movement, be mindful not to let your knee go past your toes or turn inward.

Bulgarian Squats

Bulgarian squats are an exercise that works the hamstrings and quadriceps femoris. The steps are as follows:

1. Place one foot forward and the other foot on a bench or elevated surface.
2. Shift your weight onto your front foot and slowly lower your body.
3. Once you've lowered as much as possible, slowly return to the starting position.
4. Repeat the above steps.

Bulgarian squats are also an exercise that can put stress on the knees, so be careful not to let your knee go past your toes or turn inward during the movement. You can also increase the load on Bulgarian squats by using a barbell.

Once you're used to strength training and want to increase the load, refer to the article below.

»How to do barbell squats? Explaining effects and precautions for correct form

How to train arm muscles at home

In this chapter, we will introduce arm exercises that can be done at home. While we will describe exercises using dumbbells, water-filled plastic bottles can also be used as a substitute.

Since the arm muscles are divided into the biceps brachii and triceps brachii, we will explain training methods for each part.

Arm Curls

Arm curls are an exercise that works the biceps brachii. The steps are as follows:

1. Hold dumbbells in both hands and sit on a chair.
2. Bend your elbows to approximately 90 degrees, palms facing up.
3. Slowly lower the dumbbells.
4. Stop just before your arms are fully extended and return to the starting position (90 degrees).

Once you get used to strength training and your arm muscles develop, light dumbbells won't provide enough resistance. In such cases, "barbell curls" are recommended for increasing the load.

The article below explains the details of barbell curls, so please refer to it.

»What is the appropriate weight for barbell curls? Explaining the correct method and points to enhance effectiveness.

Kickbacks

Kickbacks are an exercise that works the triceps brachii. The steps are as follows:

1. Stagger your feet.
2. Place one hand on a bench and create a forward-leaning posture so that your body forms a straight line.
3. Hold a dumbbell in your other hand.
4. Pull your elbow back so that the angle of your elbow is approximately 90 degrees (starting position).
5. Fix your elbow angle and extend your forearm backward.
6. Once your arm is fully extended, slowly return it.
7. Repeat the above steps.

During the exercise, be careful not to let your arm move away from your body. By keeping your elbows tucked in, you can apply the load accurately to the triceps brachii, increasing the muscle hypertrophy effect.

How to train abdominal muscles at home

In this chapter, we will introduce abdominal exercises that can be done at home. Strengthening your abdominal muscles can flatten your stomach, leading to noticeable changes in your physique.

Since training areas where changes are visible can help maintain motivation, beginners should definitely try these exercises.

Bent-Knee Sit-ups

Bent-knee sit-ups are an exercise that works the rectus abdominis. The steps are as follows:

1. Lie on your back with both knees bent at approximately 90 degrees.
2. Place both hands behind your head and lift your head slightly off the floor.
3. Engage your abdominal muscles and lift your upper body as if looking at your navel.
4. Slowly return to the starting position.

During the movement, avoid using momentum to sit up. To accurately load the abdominal muscles, move slowly without using momentum.

Also, if you straighten your back when sitting up, your rectus abdominis will not contract, reducing the effectiveness. Curl your back during the movement to maximize the effect.

Twist Crunches

Twist crunches are an oblique strength training exercise. The steps are as follows:

1. Lie on your back.
2. Bend both knees and place both hands behind your head.
3. Curl your upper body and twist it as if bringing your opposite elbow and knee together.
4. Hold the twisted position for about 3 seconds.
5. Slowly return to the starting position (and repeat on the opposite side).
6. Repeat the above steps.

With twist crunches, if your upper body completely sits up, the load on your muscles will decrease, so be careful.

Tools for home strength training

In this chapter, we will introduce tools that are useful for home strength training. While bodyweight alone can provide sufficient training, using tools can lead to even greater results.

It also expands the variety of training, which is effective in preventing plateaus.

Tool 1: Dumbbells

Dumbbells are versatile tools that can be used for strength training various body parts.

While plastic bottles can be used as a substitute, if you train consistently and your muscles develop, the load may become insufficient. Having a set of dumbbells (a pair) is a win-win because it allows you to easily increase the load and expand the variety of exercises.

There are dumbbells separated by weight, such as 5kg and 10kg, as well as adjustable dumbbells where you can freely change the weight, so choose according to your training frequency and goals.

»DumbbellsProduct List

Tool 2: Flat Bench

The biggest advantage of a flat bench is that it expands the range of bodyweight and dumbbell exercises.

When used with dumbbells, it allows for muscle stretching, enabling exercises such as dumbbell flies and dumbbell presses.

Dumbbell flies and dumbbell presses can be done lying on the floor, but the elbows can only go down to the floor, making it difficult to stretch the pectoralis major. Using a bench allows for greater stretching, which enhances the effectiveness of strength training.

Additionally, it offers excellent cushioning, allowing you to train without putting excessive strain on your body. If you plan to continue strength training for a long time, we recommend getting a flat bench.

»Flat Bench Product List

Tool 3: Flooring

Flooring serves to prevent damage to floors and reduce noise.

Especially when training at home, many people want to avoid damaging their floors or creating loud noises. Simply placing flooring on your floor can protect against damage and noise, and it also acts as a non-slip surface, helping to prevent injuries.

If you're renting and worried about damaging the floor, or if you're concerned about noise disturbing your family or neighbors, consider using flooring.

»Flooring Product List

Understand Muscle Groups and Functions to Enhance Your Training

By deepening your understanding of muscle groups, you can perform strength training with proper form and technique.

For beginners, it's crucial to learn the correct movements. We recommend understanding muscle groups and starting with simple exercises that can be done at home, as introduced in this article.

Uchinogym offers a wide range of convenient tools to help with home strength training. If you're starting home workouts, use these tools to train efficiently.

»Uchinogym