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CICA'S EXERCISE

fitness training and exercise

Every fitness trainer should have a love for their job, a desire to help people, and a strong will to succeed in their intentions. After that comes knowledge, experience, and progress as a way to achieve results. Knowing the anatomy and physiology of the human body allows a fitness trainer to understand how each exercise affects the human body. Nowadays, many clients try to speed up only the performance of exercises caused by the client’s strong desire to get results as soon as possible. The key to success is for each client to learn how to perform the exercises correctly and to understand the effect of the exercise on his body in order to maximize the effect of exercise and training. Due to the performance of exercises, in addition to the correct performance of exercises, another important activity is breathing.

My task is to train and teach you properly and it is your job to trust me and follow us towards our common goal.

Fitness trainers divided the body into 6 main muscle groups. The division was made on the basis of knowledge of anatomy and biomechanics about the human body.

 6 MUSCLE GROUPS ARE:

1.Chest
2.Back
3.Arms
4.Shoulders
5.Legs & Calves
6.Core-ABS

The main muscle of the chest is the pectoralis major or “pec” major.
Here’s what it looks like:
pectoralis-major chest muscle’s main function is to bring the upper arm across the body.
Unlike most other muscles, though, the fibers of the chest muscle aren’t all aligned in the same direction.

Exercises that involve moving the arms up and away from the chest, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. The chest muscle is composed of two sections, or “heads”—the sternocostal and clavicular head, and you should use exercises that target both heads to maximize muscle growth.

Many fitness trainers call this group of muscles “MUSCRE’S FAVORITE EXERCISE”. The group of arm muscles consists of the biceps, triceps, and forearm. Very often people assume when it comes to arm exercises that it is a biceps but this is not true, in fact, the triceps (which have three heads) unlike the biceps which have only two heads is a larger muscle volume. This tells us that if a person has a larger biceps than the triceps that asymmetry has been made between these two muscles and that work should be done on the development of the triceps. As for the forearm, it is a very important part of the arm and at the same time the most difficult to develop, it is very important when carrying a load or when lifting a chin up.

Many fitness trainers call this group of muscles “MUSCRE’S FAVORITE EXERCISE”. The group of arm muscles consists of the biceps, triceps, and forearm. Very often people assume when it comes to arm exercises that it is a biceps but this is not true, in fact, the triceps (which have three heads) unlike the biceps which have only two heads is a larger muscle volume. This tells us that if a person has a larger biceps than the triceps that asymmetry has been made between these two muscles and that work should be done on the development of the triceps. As for the forearm, it is a very important part of the arm and at the same time the most difficult to develop, it is very important when carrying a load or when lifting a chin up.

The main muscle of the chest is the pectoralis major or “pec” major.
Here’s what it looks like:
pectoralis-major chest muscle’s main function is to bring the upper arm across the body.
Unlike most other muscles, though, the fibers of the chest muscle aren’t all aligned in the same direction.

Exercises that involve moving the arms up and away from the chest, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. The chest muscle is composed of two sections, or “heads”—the sternocostal and clavicular head, and you should use exercises that target both heads to maximize muscle growth.

Many fitness trainers call this group of muscles “MUSCRE’S FAVORITE EXERCISE”. The group of arm muscles consists of the biceps, triceps, and forearm. Very often people assume when it comes to arm exercises that it is a biceps but this is not true, in fact, the triceps (which have three heads) unlike the biceps which have only two heads is a larger muscle volume. This tells us that if a person has a larger biceps than the triceps that asymmetry has been made between these two muscles and that work should be done on the development of the triceps. As for the forearm, it is a very important part of the arm and at the same time the most difficult to develop, it is very important when carrying a load or when lifting a chin up.

The back group of muscles is one of the favorite fitness trainers. The strength of the back muscles also determines the posture of the whole body, so the fitness trainer pays special attention to the back muscles. Many people neglect directly training this muscle group because it isn’t a “mirror muscle.” That’s a mistake, though, because developing a wide, thick, defined back is one of the best ways to take your physique from “decent” to “exceptional.”

Your back is made up of four large muscles, and the best exercises for training them all involve horizontal and vertical pulling, such as the barbell deadlift, lat pulldown, and dumbbell row.

The back group of muscles is one of the favorite fitness trainers. The strength of the back muscles also determines the posture of the whole body, so the fitness trainer pays special attention to the back muscles. Many people neglect directly training this muscle group because it isn’t a “mirror muscle.” That’s a mistake, though, because developing a wide, thick, defined back is one of the best ways to take your physique from “decent” to “exceptional.”

Your back is made up of four large muscles, and the best exercises for training them all involve horizontal and vertical pulling, such as the barbell deadlift, lat pulldown, and dumbbell row.

The main muscle of the chest is the pectoralis major or “pec” major.
Here’s what it looks like:
pectoralis-major chest muscle’s main function is to bring the upper arm across the body.
Unlike most other muscles, though, the fibers of the chest muscle aren’t all aligned in the same direction.

Exercises that involve moving the arms up and away from the chest, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. The chest muscle is composed of two sections, or “heads”—the sternocostal and clavicular head, and you should use exercises that target both heads to maximize muscle growth.

Many fitness trainers call this group of muscles “MUSCRE’S FAVORITE EXERCISE”. The group of arm muscles consists of the biceps, triceps, and forearm. Very often people assume when it comes to arm exercises that it is a biceps but this is not true, in fact, the triceps (which have three heads) unlike the biceps which have only two heads is a larger muscle volume. This tells us that if a person has a larger biceps than the triceps that asymmetry has been made between these two muscles and that work should be done on the development of the triceps. As for the forearm, it is a very important part of the arm and at the same time the most difficult to develop, it is very important when carrying a load or when lifting a chin up.

The back group of muscles is one of the favorite fitness trainers. The strength of the back muscles also determines the posture of the whole body, so the fitness trainer pays special attention to the back muscles. Many people neglect directly training this muscle group because it isn’t a “mirror muscle.” That’s a mistake, though, because developing a wide, thick, defined back is one of the best ways to take your physique from “decent” to “exceptional.”

Your back is made up of four large muscles, and the best exercises for training them all involve horizontal and vertical pulling, such as the barbell deadlift, lat pulldown, and dumbbell row.

The main muscle of the chest is the pectoralis major or “pec” major.
Here’s what it looks like:
pectoralis-major chest muscle’s main function is to bring the upper arm across the body.
Unlike most other muscles, though, the fibers of the chest muscle aren’t all aligned in the same direction.

Exercises that involve moving the arms up and away from the chest, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. The chest muscle is composed of two sections, or “heads”—the sternocostal and clavicular head, and you should use exercises that target both heads to maximize muscle growth.

Many fitness trainers call this group of muscles “MUSCRE’S FAVORITE EXERCISE”. The group of arm muscles consists of the biceps, triceps, and forearm. Very often people assume when it comes to arm exercises that it is a biceps but this is not true, in fact, the triceps (which have three heads) unlike the biceps which have only two heads is a larger muscle volume. This tells us that if a person has a larger biceps than the triceps that asymmetry has been made between these two muscles and that work should be done on the development of the triceps. As for the forearm, it is a very important part of the arm and at the same time the most difficult to develop, it is very important when carrying a load or when lifting a chin up.

The back group of muscles is one of the favorite fitness trainers. The strength of the back muscles also determines the posture of the whole body, so the fitness trainer pays special attention to the back muscles. Many people neglect directly training this muscle group because it isn’t a “mirror muscle.” That’s a mistake, though, because developing a wide, thick, defined back is one of the best ways to take your physique from “decent” to “exceptional.”

Your back is made up of four large muscles, and the best exercises for training them all involve horizontal and vertical pulling, such as the barbell deadlift, lat pulldown, and dumbbell row.

When it comes to looks, we’re most concerned with the gastrocnemius, but a properly developed soleus is critical as well because it supports the larger gastroc both in function and visual size.

Due to the way the calf muscles are oriented, it’s best to use different exercises to train each.

There are really only two types of exercises that you can do to effectively train your calves.
1. Calf pressing
If you’re pressing your toes against resistance, it’s a calf press.
2. Calf raising
If you’re using your calves to raise and lower your body against gravity, it’s a calf raise.

What exercise technique
do I use and what does my training look like?

My workouts are a combination of aerobic, anaerobic (CARDIO) exercises with and without weights. My first training was based on getting to know the current condition, motor skills, and motivation of the client as well as the obstacles that may be in our way in achieving results. With good training, nutrition is also very crucial and it is the part that I will go through in detail with each client and make a personal nutrition plan. The results of the training can be seen after only 10 days and my confidence in this statement is based on the hundreds of clients with whom I worked and of course, remained a good friend.

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