Movement patterns
Programmes built on patterns are much harder to leave holes in than programmes built on muscles.
पुश
Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.
57 एक्सरसाइज़ →खींचना
Drawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.
45 एक्सरसाइज़ →स्क्वाट
Knee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.
40 एक्सरसाइज़ →हिंज
Hip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.
45 एक्सरसाइज़ →लंज
Split-stance and single-leg lower-body work, one leg clearly in front of the other.
15 एक्सरसाइज़ →कैरी
Holding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.
9 एक्सरसाइज़ →घुमाव
Turning the trunk under load, or throwing and swinging across the body.
15 एक्सरसाइज़ →ब्रेस
Holding the trunk still while something tries to bend, extend or twist it.
44 एक्सरसाइज़ →आइसोलेशन
One joint, one muscle group, no help from anywhere else.
95 एक्सरसाइज़ →Why patterns beat body parts
If you organise training by muscle, it is easy to end up with five chest exercises and nothing that loads a hip hinge. If you organise it by pattern, the gaps are obvious: a week that contains a push, a pull, a squat, a hinge, a carry and some trunk work has covered the whole body without anyone having to count muscles.
That is the entire argument. Both approaches work; the pattern-based one is simply harder to get wrong, which is why almost every strength coach uses it to audit a programme even if they write the programme by muscle.
मांसपेशियों की भूमिकाएँ मानक काइनेसियोलॉजी संदर्भों के अनुसार हैं और उन्हें जिम के चलन के बजाय जोड़ की क्रिया के हिसाब से बताया गया है — देखें यह साइट कैसे बनी है. ऊर्जा के आँकड़े 2024 Adult Compendium of Physical Activities से निकाले गए हैं। हर संदर्भ का नाम और तारीख़ यहाँ दर्ज है: स्रोत पेज। केवल सामान्य जानकारी — चिकित्सा या कोचिंग सलाह नहीं। भार, फॉर्म और प्रोग्रेशन को अपने अनुभव और किसी भी चोट के इतिहास के अनुसार समायोजित करें। संदेह हो तो व्यक्तिगत रूप से कोचिंग लें।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की गति के अनुसार तय की गई मांसपेशियों की भूमिकाएँ·समीक्षित जुलाई 2026
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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