肌肉英文模板

1、Chengzu LiLocationLocationOrigin & InsertionRhomboids (Rhomboid major & minor)Rhomboid major originates from T2-T5, and inserts on the lower medial border of the scapula. Rhomboid minor originates from C7-T1, and it inserts on the medial border of the scapula at the level of the scapular spine. Tere

2、s MajorTeres major originates from the inferior lateral border of the scapula, and it inserts at the medial lip of the intertubercular groove of the humerus, along with pectoralis major.Actions & FunctionsRhomboids (Rhomboid major & minor)They assist the trapezius in downward rotation of the scupula

3、 and also in adduction or retraction of the scapula.Teres MajorTeres major functions as a medial rotator, adductor and extends the humerus at the shoulder along with the posterior head of the deltoid and latissimus dorsi.Opposing Muscle or Muscle GroupRhomboids (along with the middle trapezius)Serra

4、tus anteriorPectoralis minorTeres MajorInfraspinatus Teres minorPosterior deltoidAgonist or Antagonist?AgonistAntagonistTeres majorInfraspinatusTeres minorPosterior deltoidRhomboid major & rhomboid minorSerratus AnteriorPectoralis MinorExercises for RhomboidsShoulder Blade SqueezeBegin this exercise

5、 standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. Hold for 5 seconds and repeat 10 t

6、imes.Exercises for RhomboidsResistance Band Pull BacksBegin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Hold for 2 seconds

7、and then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.Exercises for Teres MajorHorizontal RotationLoop an exercise band with a handle on each end through an immovable bar at shoulder level. Insert one handle through the other then pull,

8、securing the band around the bar.Hold one handle in your right hand and step backward from the attachment site until a slight tension is in the band. Raise your right upper arm out to your side, bending your elbow so your shoulder and elbow form 90 degrees; your forearm should be parallel to the flo

9、or, with your palm facing down.Keep your shoulder and elbow joints at a fixed 90 degrees as you raise your forearm until it is perpendicular to the floor, engaging your teres minor muscle to rotate your upper arm outward.Lower your forearm back toward the front until it is parallel to the floor and

10、repeat for one set of 10 to 15 repetitions. Switch arms to work the teres minor on the other side of your body. Continue to alternate arms to complete three sets, stepping backward just a little bit if you need to increase the resistance.Exercises for Teres MajorOne-Arm Dumbbell RowsHold a dumbbell

11、in your right hand, then place your left knee and your left palm on a flat exercise bench. Your knee should be under your left hip, and your palm should be under your left shoulder.Draw your navel toward your spine and stick your buttocks out behind you to maintain a flat back throughout the exercis

12、e.Contract your latissimus dorsi and your teres major muscles to pull the dumbbell toward you, extending your upper arm behind your rib cage as you squeeze your right shoulder blade toward your spine. Hold the contraction for two seconds, then slowly lower the dumbbell until your arm is straight.Rep

13、eat for one set of 10 to 15 repetitions, then switch arms to work the teres major on the left side of your body. Continue to alternate arms for three sets, increasing the weight or the number of repetitions you do with every set.Stretches of RhomboidsArm Across Chest StretchBegin this exercise stand

14、ing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further. Hold at a mild to moderate stretch pain free for 15 seconds and repeat 4 times on each arm.Stretches of Teres MajorStand with feet shoulder width apart, chest up and hea

15、d back over your shoulders.Raise the right arm over head and grab your right elbow with the left hand.Pull your right elbow over to the left gently and bend your trunk to the left until a comfortable stretch is felt.Hold this for 30 - 60 seconds.SportsRhomboid major & minor Paddling a boatLifting we

16、ightThese are the sports that need retraction or adduction of the shoulder joint. Teres MajorSynchronized swimming BaseballThese sports need medial rotation or the adduction of the arm.Origin of the NameRhomboid major & rhomboid minorLatin: Musculus rhomboideus majorLatin: Musculus rhomboideus minorTeres majorLatin: Musculus teres majorReferences