1 00:00:02,652 --> 00:00:05,017 There are 11 major muscle groups in the body 2 00:00:05,017 --> 00:00:07,309 and I'm just going to go through them really quickly 3 00:00:07,309 --> 00:00:09,288 I'm not going to talk too much about the names 4 00:00:09,288 --> 00:00:12,079 of the muscles, but I want you to get a sense for where they are located 5 00:00:12,079 --> 00:00:19,231 on the body. So the arm, the leg, and the core. 6 00:00:19,231 --> 00:00:21,554 and I'll write that over here. So the 11 groups 7 00:00:21,554 --> 00:00:24,686 there are three - actually four- in the arm. 8 00:00:24,686 --> 00:00:26,533 three in the leg 9 00:00:26,533 --> 00:00:29,133 and four in the core. 10 00:00:29,133 --> 00:00:32,032 And just being familiar with where these muscles are is actually 11 00:00:32,032 --> 00:00:34,767 really really helpful and powerful because when you 12 00:00:34,767 --> 00:00:37,172 go to the gym or you're working out somewhere else, 13 00:00:37,172 --> 00:00:39,779 it's important to stretch these muscle groups out 14 00:00:39,779 --> 00:00:42,616 it's important to also focus on each one 15 00:00:42,616 --> 00:00:44,982 and try to figure out which one is weak or strong 16 00:00:44,982 --> 00:00:48,155 and develop whichever one is imbalanced 17 00:00:48,155 --> 00:00:51,747 sometimes the left and the right side are not equal in their strength. 18 00:00:51,747 --> 00:00:54,422 So it's important to be aware of where they're located 19 00:00:54,422 --> 00:00:56,535 and we're going to go through that really quickly right now. 20 00:00:56,535 --> 00:00:58,737 So let's do the arm first. 21 00:00:58,737 --> 00:01:04,163 You have first the forearm. And you can see that one the best from the front. 22 00:01:04,163 --> 00:01:10,798 And above that you have the biceps, and that's about right there. 23 00:01:10,798 --> 00:01:16,500 There's your biceps. And behind your biceps, actually on the other side 24 00:01:16,500 --> 00:01:18,852 is the triceps, and that's right there. 25 00:01:18,852 --> 00:01:21,600 And above both the biceps and the triceps is the shoulder. 26 00:01:21,600 --> 00:01:24,169 And actually I'm going to draw that right there. 27 00:01:24,169 --> 00:01:26,197 You can actually see it from the front and the back. 28 00:01:26,197 --> 00:01:28,769 I'm just gonna draw it right there, just for simplicity. 29 00:01:28,769 --> 00:01:33,171 So those are the four arm muscles, and now let's just jump down to the leg. 30 00:01:33,171 --> 00:01:37,370 And put in the quads, this is your quadriceps. 31 00:01:37,370 --> 00:01:43,552 And this is actually called the quadriceps because it's actually four different muscles working together 32 00:01:43,552 --> 00:01:49,236 And below the quads- or actually on the other side of your quads, rather- is your hamstring. 33 00:01:49,236 --> 00:01:52,104 Right here is your hamstring. 34 00:01:52,104 --> 00:01:55,074 And I want to give a special shout out to the hamstring 35 00:01:55,074 --> 00:01:58,224 because it does a lot of work and a lot of people forget to stretch it out. 36 00:01:58,224 --> 00:02:04,057 And you can often get in a lot of pain from not having a good stretched out hamstring. 37 00:02:04,057 --> 00:02:08,258 Below it is the calfs. 38 00:02:08,258 --> 00:02:15,172 And the calf is actually sitting on the opposite side 39 00:02:15,172 --> 00:02:19,318 of the bones in the lower leg, the tibia and fibula 40 00:02:19,318 --> 00:02:22,832 which is why it's so boney on the front part of your lower leg, 41 00:02:22,832 --> 00:02:26,021 but on the back it's very meaty and muscley. 42 00:02:26,021 --> 00:02:28,638 So you have three leg muscles there. 43 00:02:28,638 --> 00:02:31,418 Now let's put in the core muscles. 44 00:02:31,418 --> 00:02:34,327 So you have, let's do the front first. 45 00:02:34,327 --> 00:02:39,176 So right here is where we'll talk about getting a six-pack. 46 00:02:39,176 --> 00:02:42,519 Your abs. That's an important muscle group. 47 00:02:42,519 --> 00:02:45,101 Helps you do sit-ups. 48 00:02:45,101 --> 00:02:54,001 And above it is your chest. So right here is your chest. 49 00:02:54,001 --> 00:02:57,144 And there are two in the front. And similarly there are 50 00:02:57,144 --> 00:03:05,070 two in the back. So the back ones-let me do in yellow- 51 00:03:05,070 --> 00:03:07,983 are your trapezius, and trapezius actually kind of 52 00:03:07,983 --> 00:03:13,288 comes down like a diamond almost- kind of like that. 53 00:03:13,288 --> 00:03:17,925 And it helps with the neck and upper back. 54 00:03:17,925 --> 00:03:21,142 And then almost like you have wings in a way 55 00:03:21,142 --> 00:03:24,224 you have two other muscles, or actually another muscle 56 00:03:24,224 --> 00:03:27,427 with two sides on it, called the Latissimus dorsi. 57 00:03:27,427 --> 00:03:32,007 Actually kind of a large spread out muscle- and I'm not drawing all of it. 58 00:03:32,007 --> 00:03:35,824 But it basically kind of spreads all the way through your back 59 00:03:35,824 --> 00:03:39,577 and this is the major muscle of your back. 60 00:03:39,577 --> 00:03:42,670 So when people say "I threw out my back" often times, if it's the 61 00:03:42,670 --> 00:03:47,574 lower back they're talking their Latissimus dorsi. 62 00:03:47,574 --> 00:03:50,957 And that means that we have now our four core muscles shown up here. 63 00:03:50,957 --> 00:03:55,361 So counting them out, we've got our 11 muscle groups. 64 00:03:55,361 --> 00:04:03,044 So just to again go over it very quickly, we've got one shoulder, biceps, forearm, and triceps. 65 00:04:03,044 --> 00:04:07,171 In our leg we have our quads, our hamstring and our calf. 66 00:04:07,171 --> 00:04:10,422 And then in the core of our body we have our abs, our chest, 67 00:04:10,422 --> 00:04:18,607 our upper back-which would be the trapezius- and the lower back-which is the latissimus dorsi. 68 00:04:18,607 --> 00:04:21,000 That's your eleven groups.