Exercise technique. Strength exercises. In bodybuilding. In the gym. Video. Proper exercise

Hello everyone, the ABC of Bodybuilding project is in touch! Well, the long-awaited spring has come - the snow is melting, the birds are singing, there are less and less clothes. Before beach season there are a few left 3-4 months, which means that now is the hottest time for those who have decided to lose weight, pump up and acquire those proportions that they have always wanted. Today's topic is basic exercises.

Spring is felt not only on the street, but also in gyms and fitness rooms. In particular, if earlier such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, everywhere there are new bodies and faces. The female half just brings down an endless stream, and beginners arrive with every workout. Of course, on the one hand, all this cannot but rejoice, however, on the other hand, it is clear that people do not know what to grasp, how and where to start their training. This is exactly what we will deal with today, i.e. we will learn how to properly organize your training process, what exercises and how to perform them technically correctly. in general, let's get acquainted with the basic exercises in bodybuilding or, in other words, work on the base.

So, we sit down comfortably, prick up our ears and listen, let's go ...

Basic exercises: a guide to use for a beginner

I am always glad to see new faces in gyms, fitness rooms, and because. in the spring-pre-summer season, the movement rises unrealistic, then I am doubly glad. A lot of green, inexperienced people come to the gym, their eyes just run wide from the number of simulators and from the fact that there is so little time ahead, and the results were needed yesterday.

I would like to say that most of those passing by are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 hourly workout exercises on all simulators at once. And what did you want, time is running out, and you need to do a lot: develop your shoulders, and remove your stomach, and press in 6 pump up cubes and a whole lot more. Of course, there is also a minority who have already heard a lot about the pieces of iron, training programs and go with their own specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question in their heads: “Where should I start?”, “What exercises should I do first?”. And I must say that this question requires the most detailed answer. In order to find a solution to the problem, let's dive into the theory.

In one of our previous articles (here in) we talked about human muscle anatomy and muscle groups. As we remember, the human muscle frame is made up of various muscle groups (both small and large), and some specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: "If we want a comprehensive (head to toe) affect the whole body at once, then what exercises will help us with this? Everything is very simple: those exercises that bring to work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common people, the base.

Note:

From many coaches you can hear such words about newcomers: “Don't know where to start? Fuck the base.”

Very often, beginners are tempted to jump on the simulators and “score” on the base, because. in their understanding, this is something incomprehensible, complex, and they simply visit thoughts - I came to the gym to pump biceps, and not to do some kind of base. Often, those who come to the gym think: it’s necessary to pump up the chest, otherwise it lags behind other parts of me and start doing exercises specifically for the chest, but, often, all muscles lag behind for beginners, and therefore local training is far from the most effective. So, morality - for a beginner to start building a body with a local impact on some muscle - is fundamentally wrong.

To make it completely clear, I will explain in a popular way: exercises on simulators are isolating movements that polish our body. (Like the cherry on the cake), and multi-joint exercises are the cake itself, which must first be knocked out of your body.

So the base strength training any beginner - basic exercises with free weights. They act on different muscle groups at the same time. (each one does its job), although none of them get the full load. This puts more muscle mass into action than any isolation, single-joint exercise. This makes it possible to work with large loads and provide more fast growth muscle mass.

To completely dispel all doubts about the usefulness of the “base” on initial stage training, I will give the advantages that it has:

• These exercises are more physiological than isolating (local) ones. movements in them correspond as much as possible to the anatomy of the human musculoskeletal system, therefore the risk factor (with the right technique) minimized;
• When they are performed, less energy is consumed, because. several muscle groups work at once, which redistribute the load on themselves;
• There is a rapid strengthening of the ligamentous and articular apparatus, thanks to the combined greater load body, which allows you to achieve muscle growth in a much shorter time.

It should be remembered that without a properly set technique for performing basic exercises, all your efforts will come to naught. In addition, you can easily get injured and switch off from the training process for quite a long period.

Therefore, we will pay close attention to technology, read on.

Basic exercises: execution technique

Classic set of basic exercises (who, by the way, switched to bodybuilding from the discipline) the following are considered: lying on a horizontal bench, squats with a barbell on the shoulders.

Also for multi-joint (not classic) can include the following: (bench press from the chest), pulling up on the horizontal bar, pulling the bar in an inclination, push-ups on the uneven bars, and a couple of others. In general, as you already understood, these are all those exercises in which a large number of muscle groups are involved. (from largest to smallest). Let us consider in more detail the technique for performing these three golden exercises in bodybuilding. Golden because it is on them that your entire training process will be based and the foundation of future muscle volumes will be laid.

Note:

If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) you are not familiar with the base, the technique of its implementation, and pumped up only due to your genetics and some special training programs, then you are deeply mistaken. Almost all athletes work with basic exercises, so for a beginner, these exercises should be like a balm for the soul.

It depends on how well you learn the technique of performing multi-joint exercises (how well will you perform them), depends on all further progress in training and the time period that you need to move to the next level in body building.

Now about the technology itself. And we'll start with...

1. Deadlift

Despite the fact that beginners devote too little time to the base (or not given at all) it's still half the trouble. The other "gender" is the absence correct technique doing the exercise. Very often in the gym you can see quite depressing pictures - a person performs an exercise, thinks that he is doing it absolutely right, and then at one fine moment one of the trainers “fucks” all his technique (and “fuck” for the cause).

And all because over time, initially incorrect performance ceases to become a habit and the body is already on the machine, every workout repeats this programmed program. As a result, we have that the person seems to be already experienced (1-1,5 years went to the hall), and the basic exercise was performed incorrectly, thereby robbing himself during the entire period of training. Therefore, in order not to step on such a rake, but immediately give yourself an attitude and do everything right and right, you need to study all the nuances of the execution technique.

Well, let's get started.

The first of the big three exercises is the deadlift. This is an excellent, stimulating overall muscle growth, basic exercise with free weights.

The main workers here are (see picture):

• hamstrings ( 1 ) ;
• Buttocks ( 2 ) ;
• Spinal straighteners ( 3 ) ;
• Latissimus dorsi ( 4 ) ;
• Muscles of the upper back 5 ) ;
• Quadriceps ( 6 ) ;
• adductor muscles ( 7 ) ;
• forearms ( 8 ) ;

Starting position (see picture)

So, the step-by-step sequence of actions (preparation for execution) as follows (see image):

1. Come close to the neck, the feet are narrower than the shoulders and parallel to each other ( 1 ) ;
2. Sit down and grab the barbell with a straight grip, slightly wider than your shoulders. The arms are vertical, the shoulders are under the bar of the bar, the gaze is directed straight up ( 2 , 3 )

Note:

There are two types of grip: power (different grip) - allows you to hold much larger weights and classic - two hands with palms facing you.

Execution technique

After you have moved to the starting position, i.e. completed all the steps and stood up, you can proceed to the exercise. The sequence of actions will be as follows (see picture):

1. Inhale deeply and as you exhale begin to pull the barbell. Breakaway is smooth and even (no jerking off the floor), the bar slides along the legs ( 1 ) ;
2. After the bar has passed the knees, you should fully straighten up and slightly reduce the shoulder blades ( 2 );
3. Return to starting position.

So, an illustrative step-by-step series will be as follows.

During the deadlift, the muscle that straightens the spine performs the function of strengthening and stabilizing it, and the gluteal muscles and the hamstrings extend the spine in the lower back.

What you should pay attention to:

• You need to lower and raise the bar rather slowly and smoothly;
• The downward movement must begin with the abduction of the pelvis back;
• The bar should slide along the hips throughout the entire movement;
• The loin should be arched;
• Having passed the knees (bottom movement), it is necessary to lightly touch the floor bar with pancakes.
• Mentally imagine that instead of lifting up, you press your feet into the floor;
• Breathing: inhale - slowly down, exhale - up.

Note:

Because multi-joint exercises are classified as heavy, then it must be done 1 once a week. If you are a beginner, then you should not take a lot of weight. (hang a lot of pancakes), it is enough to practice with the weight of the bar or light weights (on 10 kg per side of bar) to hone the execution technique and filigree movement. When working with large weights, use a weightlifting belt in order to protect the spine from excessive load.

Mistakes

Despite the fact that I tried to state everything in as much detail as possible and demonstrate illustratively, the following errors very often occur: a rounded back ( 1 ) , beating the bar off the floor ( 2 ), when lifting - the pelvis overtakes the body ( 3 ) (see picture).

Try to catch errors (fix your attention) performed in the process of execution, as well as memorize the movement to automatism and do everything technically right from the very beginning. At first, a mirror, or rather, your reflection in it, can become a non-illusory assistant for you at first. Look at yourself from the side (in the mirror) when you perform a deadlift, and then errors will be minimized, if at all.

Implementation options

In addition to the classic performance, there are also the following options. This is a deadlift: on straight legs, in the style of "sumo" and deadlift of the block (we will talk about them in our next issues). It should be said that this multi-joint exercise not only develops the strength of the athlete “from head to toe”, but also causes a neuro-endocrine response in the body - the release of anabolic hormones. (including testosterone). So after doing the deadlift, you feel a surge of strength, “male” as well.

Actually, the deadlift is over, let's move on to ...

Barbell bench press

This is a multi-joint free-weight exercise that is used to develop strength and mass in the upper body muscle groups. We can say that the bench press is the most beloved and most popular exercise for all times and peoples. The main load in it is received by: (see picture):

• chest muscles ( 1 ) ;
• deltoid muscles ( 2 ) ;
• Triceps ( 3 )

Starting position(see picture)

So, the step-by-step sequence of actions is as follows (see picture):

1. Lie down on a bench and grab the barbell with a grip slightly wider than your shoulders; head - press firmly against the bench ( 1 ) ;
2. Flatten your shoulder blades, bend in your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see picture):

1. Remove the bar and bring it to the chest, then slowly (while inhaling) lower it until it touches the lower part of the chest ( 1 ) ;
2. As you exhale, push the bar up and return to the starting position. The width of the grip should be such that at the bottom of the movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar must move strictly in a vertical plane, and the elbows must be under the bar ( 3 ) ;
4. The shoulder blades remain compressed throughout the movement, the lower back is bent. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:

There are various options for setting hands - classic, it is also average. Narrow - the load is shifted to the sternum and requires more effort from the triceps. Wide - the load is shifted to the sides of the chest, reducing the efforts of the triceps. You can do the bench press not in full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Mistakes

When performing the bench press, the following mistakes often occur: raising the head / turning it to the sides, tearing the pelvis off the bench ( 1 ) , incomplete range of motion ( 2 ) (see picture).

Implementation options

There are various options for performing the bench press: classic ( 1 ) , with arched back ( 2 ), with raised and arched legs ( 3 ) (see picture).

Although this exercise is unofficially the most beloved among bodybuilders, however, not all athletes can feel the work of the pectoral muscle, in this regard, some simply exclude it from their training program.

That's all, the next exercise is in line ...

Shoulder barbell squat

This is a basic leg workout. It the best way increases muscle mass and strength of the muscles of the whole body, but is mostly used to achieve bulging buttocks (girls - this is your part :)). The maximum impact is on (see picture):

• Quadriceps (quadriceps femoris) (1 ) ;
• hamstrings ( 2 ) ;
• Buttocks ( 3 ) ;
• Muscles of the lower back (static voltage) (4 ) .

Starting position (see picture)

The step-by-step sequence of actions is as follows (see picture):

1. Go to the power rack / rack where the bar is located (bar with pancakes), grab a wide grip and go under it, then put the bar on your shoulders and bend your lower back ( 1 ) ;
2. Remove the bar from the racks, take a step back and put your feet shoulder-width apart, pull your elbows back, bring your shoulder blades together and tighten your back muscles, look up ( 2 ) .

Execution technique

After you have taken the starting position, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Take a deep breath and slowly sit down to the parallel of the thigh with the floor (or slightly lower), while exhaling, stand up in the starting position. Remember, the knees should not go beyond the toes and should not be fully extended at the bottom ( 1 ) ;
2. Move your pelvis back as you move down (shifting the weight of the body to the heels and the outer edge of the foot), balance will help you keep your body tilted forward ( 2 ) ;
3. The back is arched throughout the movement. Breathing: inhale - down, exhale - up. The gaze is directed in front of you ( 3 ) .

So, an illustrative step-by-step series will be as follows.

Note:

There is a small trick that will help you perform the exercise better, it sounds like this: you should take the bar strictly in the center, and you need to go under it with the shoulder blades brought together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which eliminates the unpleasant feeling of pressure from the neck on the back.

Mistakes

Very often the following mistakes occur in this exercise: round back ( 1 ) , bringing knees together ( 2 ), separation of the heels and bringing the knees forward by the toes ( 3 ) , barbell on the neck ( 4 ) (see picture).

Implementation options

There are various options for performing squats with a barbell, and they depend on both the setting of the legs ( 1 ), and from the location of the bar - front squats ( 2 ) (see picture).

When the legs are narrower than shoulder width ( 1 ), the lateral wide muscles of the thigh and the abductor muscles are loaded. When feet are shoulder width apart 2 ), all thigh muscles are worked out as much as possible. When setting exceeds shoulder width ( 3 ), the emphasis shifts towards a greater study of the inner part of the quadriceps, tailor and adductor muscles.

In addition to performing squats with a barbell on the back, it can also be performed with a barbell located on the collarbone. (upper chest), in this case, the load is shifted from the gluteal muscles towards the quadriceps. If you are new to bodybuilding (experience up to 1 of the year), then squats in the Smith machine may be an ideal option for you. This machine will provide better control over the technique and generally increase the stability of the body.

Note:

In order to perform a squat with a barbell technically correctly, you must first use the “lock” technique. It consists in sequential and simultaneous execution 3 actions: inhalation with a full chest and holding the breath, tension of all the muscles of the abdomen, deflection of the lower back. All this helps to avoid excessive inclination of the case forward and possible negative impact big weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion. (what, really? well, finally), but before saying goodbye, I will give interesting statistics that speak about the value of basic exercises. Held scientific experiment, during which it was found that muscles grow more from hormones than from training (see picture).

Exercises that maximally affect the production of testosterone and growth hormone are just these three classic, basic ones. So fuck it :) base! So, as always in the conclusion, you are waiting for some results on all of the above.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and put it on the shelves, remember the following benefits that basic exercises will give you.

• When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on muscle growth;
• Gradually honing the execution technique and adding weight, you can achieve constant progress in training;
• Maximum simultaneous involvement of a large number of muscles in the work;
• Colossal energy costs will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “hollow” your body with exhausting approaches and huge repetitions;
• The “base” period must be provided with appropriate support from the outside.

Remember these benefits when you do your next multi-joint exercise and you will see progress!

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat and bench press - these basic exercises are exactly the foundation on which you have to build your initial muscle frame. From now on, it is the multi-joint exercises that are your initial task in training and that reserve for the future, which will allow you to progress further, so pay close attention to the above exercises and especially the technique of their implementation.

PS. Yes, I completely forgot, do not try to do the exercise like this ...

PS2. If you have any questions, something is not clear or anything else, write in the comments, I will be happy to help.

Hello. In today's article, I will tell you about correct sequence exercises in gym, for the most effective set of muscle mass and strength.

I'll open the curtain the correct sequence (order) of performing exercises in the gym directly depends on how your muscles will develop. And in order for them to develop as best (and faster) as possible, you need the right order (sequence) of exercises in training.

Therefore, immediately remember the basic rule: it is necessary to start training with basic exercises (multi-joint), and finish (and that depends on the experience of this or that athlete) isolating (single-joint).

This is not done casually. Briefly, without going into details, compound exercises (multi-joint) are heavy basic exercises that build muscles much better than isolation exercises (single-joint).

In addition, strength growth is very important for gaining muscle mass in the body ... in other words, these two parameters are directly proportional. Do you understand? And what kind of strength can we talk about if you first tire one of the muscles that will participate in the basic exercise with an isolating exercise? … you just simply cannot give it your all and show the maximum result.

Example of the above: a man trained his biceps, after which he went to pull himself up, that is, to train his back. Everything, here it is a gross mistake. Having tired the biceps, he will not be able to properly train the back, because when we train the back, our biceps also works on to the fullest. And many don’t know this ... so remember once and for all: Always start big and end small, for example: CHEST then DELTA, BACK then BICEPS .. But, not vice versa, i.e. for example, DELTA then CHEST, or BICEPS then BACK .. Do you understand? It is not right!!!

Conclusion: Absolutely always start training with large muscles (such as: chest, back, legs, m small muscles are: deltas, biceps, triceps, abs, calves, forearm) and absolutely always start your workout with basic exercises.

In special cases, you can start with isolation exercises.

In some cases, it really IS GOOD to start training with an ISOLATION exercise, and not with a basic one! The main thing is that you understand why you are doing this. And you can do this for two reasons:

No. 1. To specifically (consciously) preliminarily tire the working muscle.

This technique is most often used only by advanced athletes (CONSCIOUSLY).

Example: a person has weak pectoral muscles, and strong triceps (typical me). Consequently, such a person can specifically tire his strong triceps (with an isolating exercise) in order to “break through” the pectorals in the base after loading them (pumping) as much as possible. COMPRENDO?

In other words, we do all this crap so that strong triceps do not steal the load from the chest. That's all! Here, for example, such a person does a bench press while lying on an inclined bench, and in the first place, not chest ones work for him, but TRICEPS! As a result, they steal (steal) almost the entire load from the chest, preventing them from growing ... that's why a person can use this technique to tire a strong tritsukha and pump his weak breasts)).

No. 2. To warm up / warm up the working muscle, ligaments and joints, and prepare them for more strength work, thereby minimizing the chance of injury to the maximum.

A vivid example: do an isolating exercise -, with light weight, in in large numbers repetitions (20-30-40), thereby warming up / warming up the knee joints, and only after moving on to the basic exercise - or.

Somehow like this. In other cases (and this is the majority), it is imperative to start training with heavy basic (multi-joint) exercises. And finish insulating, and then, not everyone can finish isolating, it all depends on your training experience. In other words, beginners can only concentrate on the base, and completely eliminate any isolation. Well, I’m not a newbie, but I still work this way)), seriously, there is no isolation at all - none !!!

More advanced athletes (and experienced) - already, of course, decide for themselves, however, as a rule (as practice shows) they use one, maximum 2 isolating movements at the end of the workout.

Professionals (I mean, those who are under pharma) decide for themselves, but if it’s garlic, between us, then ISOLATION can work a hundred times better for them than the base)). I'm serious.. but this is only for those who are under the drug, for straight people (those who do not use anabol.steroids) this definitely won't work 100%, so they need to concentrate on the base.

The sequence of muscle groups in training

Who is not in the know in bodybuilding exists (this is the splitting of muscle groups on different days).

Well, for example:

1. On Monday we train the leg muscles.
2. On Tuesday we train the chest muscles.
3. On Wednesday we train the back muscles.
4. On Thursday we train DELTA (shoulders).
5. On Friday we train the muscles of the ARMS (BICEPS and TRICEPS).

Do you understand? So this is what we will talk about now, you should know about the correct sequence of muscle groups on specific days, because a lot of things also depend on this.

Well, for example: if on Monday we train instead of LEGS => BACK, and on Tuesday instead of CHEST => ARMS = then this is very bad, because when we trained the back (on Monday) our biceps were actively working, therefore they were already tired, and then because because you do not know the correct sequence of muscle groups on specific days, you are AGAIN doing a BICEPS workout ....

Firstly, you will not be able to fully train the biceps (I hope it is clear why (because on Monday they trained the back, where the biceps worked to its fullest)), and secondly, if this lasts more than 1 time, then not far off. Therefore, there will be no muscle growth 🙁

This is just an example so you get the basic idea. And the bottom line is that in bodybuilding, many involve not only target muscle groups. Therefore, this must be taken into account. Therefore, here is a list of small muscles that work in conjunction with large ones:

• BACK - also works - biceps, back delta
• CHEST - also involved - triceps and anterior delta
• SHOULDERS - triceps

And again, an example, so that you catch the essence of the correct sequence of training muscle groups on specific days, here you are training complex advanced athlete for 5 days a week (this is a descending list of muscles):

• Legs
• Back
• Breast
• Shoulders
• Arms

It is impossible for it to be, for example, like this: back, arms, shoulders, chest, legs .. or like this: shoulders, chest, arms, back, legs .. This is not right, so you are driving yourself into severe overtraining, this is me for you I guarantee.

Just in case, for those people who cannot correctly compose a split program for themselves (the correct sequence of exercises and muscle groups on specific days), I have compiled for you, “(this is the first article, there are only compiled training programs without explanation of what and how) , and here is the second article (in it I explain in detail what and how to do, it’s better to read it):<= переходите по ссылке и смотрите.

muscle groups antagonists in training

Antagonists are called muscles that have opposite effects on one or another part of the body, you can read more about this in the main article: “”

Examples of muscle ligaments (groups of antagonists):

1. Chest + Back or vice versa BACK + CHEST(no difference)
2. BICEPS + TRICEPS(by the way, TRICEPS + BICEPS = will not work (badly), because when bending the arm, you always have to overcome the resistance of the triceps, which is trying to contract, as a result, you will not be able to train the biceps with 100% return).
3. Legs: QUADRICEPS + BICEPS THIGH

For dessert - video: off topic, but still very good. it was cool to watch extreme stunts:

Sincerely, administrator.

In order for the newcomer, inflamed with a thirst for change, not to get confused when he first visits the gym, seeing brutal men and the same brutal simulators, together with the absolute champion of the Republic of Belarus in bodybuilding, we went to the iron abode to draw up instructions for the “first steps” for the neophyte.

Maxim Barma
absolute champion of the Republic of Belarus in bodybuilding 2016 WFF-WBBF
international coach
the shoot place - gym "Zebra"

- It's very easy to spot a beginner in the gym. It is given by the technique of performing exercises. In general, a person who has just come to the gym must first master the technique and only then - build up mass, work on relief and endurance.

Warm up

It is best to start training with 10-15 minutes of cardio (ellipsoid, treadmill, "bike"), then stretch your arms, legs, warm up your muscles and ligaments.

Exercise 1

Training apparatus: power frame
What do we do: squats

Deadlifts, squats, bench presses - in principle, all weightlifting exercises are done on this simulator. Let's start with squats, they will include the gluteal muscles and the muscles of the back of the thigh.

The bar is installed on the racks of the power frame at the required height. You get under the bar and place it on your shoulders. Bring the shoulder blades together, elbows turned forward. Remove the bar from the racks, arching your back at the waist. The head is raised. Lower yourself by bending your knees and pushing your pelvis back.

Exercise 2

Training apparatus: power frame
What do we do: dead (dead) thrust on straight legs

This exercise is suitable for both girls and guys to build the gluteal muscles and muscles of the back of the thigh. Along with deep squats to the floor, deadlifts and lunges are the main classic exercises that give excellent results.

The legs are not wide, the socks are somewhat apart. Without bending your knees, lower the body down and take the barbell. Initially, the back will be slightly rounded, but in the next movement, bend your knees, push your chest forward, while pulling your pelvis back - your back should become straight. Raising the bar, push the buttocks forward at the top point.

Exercise 3

We use: dumbbells
What do we do: lunges

Lunges are a basic classic exercise that works all the muscles from the hip to the knee joint. In general, the more muscles involved in the exercise, the better: the effect will be stronger.
The back is even, we take a step of medium length, we touch the floor with our knees, we get up, we take the next step.

Lunges on the spot are less effective. When you exactly go with dumbbells - it uses the muscles more. In this exercise, the most difficult thing is to maintain coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take a little step to the side, like skiers, to maintain maximum balance.

Exercise 4

Training apparatus for leg press
What do we do: calf raises

When we do standing calf raises, we turn on the calf muscle, make it work, take shape and volume. When we do calf raises while sitting, the soleus muscles work more for us. When your strength is running out, you can do calf raises in the leg press machine - in this case, both soleus and calf muscles work.

We place the feet on the platform, raise the platform up, while the knees are “in the castle”. We get on our toes. The amplitude is short. You can imagine that you are standing on your big toe.

Exercise 5

Training apparatus: graviton
What we do: pull-ups

If your arms aren't strong enough to do pull-ups on your own, this machine will help you simulate them.

We set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We take out the knees by 1.5-2 centimeters to simulate a horizontal bar. We keep the back straight, raise our head, look at the ceiling, and with two handles at the same time, we pull ourselves up, while the elbows go along the body.

Exercise 6

Training apparatus: crossover
What we do: pull of the horizontal block to the belt with a neutral grip in the set position

This exercise is for the latissimus dorsi. Sit on a bench. Bend your legs at the knees. Grasp the handle of the simulator and pull it to the waist. Push your shoulders back and your chest forward as you contract. Hold for a second while holding the handle against the body.

Exercise 7

Training apparatus: hyperextension

Hyperextension engages the lumbar muscles and improves your appearance: you begin to walk more evenly, do not slouch.

Tighten the gluteal muscles and “break” in the belt through the simulator. Tilt your body down. At the bottom of the trajectory, smoothly, without jerks, lift the body up to a straight line with the legs. Hold for a second in this position and repeat the movement again.

You need to exhale at the moment when the muscle contraction occurs. Those. with any effort, exhalation occurs. In this case, raising the body is harder than lowering it, therefore, we exhale at the top.

Exercise 8

We use: barbell and horizontal bench
What do we do: bench press

This exercise engages the pectoral muscles, triceps and anterior delta.

We are located on the bench, legs slightly under ourselves, emphasis on the heels, chest up, remove the barbell. We lower it to the lower section of the chest, from this position we squeeze the bar up.

Exercise 9

We use: incline bench and dumbbells
What do we do: bench press

We are located on the bench, legs slightly under ourselves, we spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Spreading your arms to the sides, lower the dumbbells.

Exercise 11

We use: dumbbells
What we do: alternate bending of the arms with supination while standing

We take dumbbells with a neutral grip, feet shoulder-width apart, knees slightly bent. And we begin to supinate: we turn our hand, while the little finger should be turned to the chest. We work on the biceps.

Hitch

If you came to the gym in order to burn maximum fat, then cardio after a workout should be done from 20 minutes or more.

If active fat burning is not your number one task, then you can finish your strength training with 10-15 minutes of cardio: ellipsoid, treadmill, “bike”.

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Remember how the fashion for aerobic training began. That's right, from ordinary jogging. Now some gyms have state-of-the-art equipment: mechanical "ladders", exercise bikes, rowing machines. Do they make aerobics more productive? Unfortunately no. As before, everything depends on you, or rather, on your will to overcome the lack of air and leaden heaviness in your legs. So, the lack of "smart" aerobic machines is not a hindrance. The same result can be achieved with a jump rope in hand.

How to do the exercises? The result of training to a large extent depends on the correct execution of the exercises. The phrase sounded like an empty phrase to you, although for an experienced athlete it has a universal meaning. So, let's try to explain it to you. All exercises are conceived in such a way as to make the “working” muscle contract one hundred percent! What does this mean? And here's what. If you lift a light weight, few muscle fibers contract in the muscle. Take more weight, and the fibers will shrink more.

The rule of sport is this: the more fibers contract in the muscle, the faster its growth. The exercises are designed in such a way that the maximum muscle fibers are reduced. If you deviate from the correct form of exercise, the fibers will contract less. So, there will be less return on exercise! Remember? We repeat: if you violate the "mechanics" of the exercise, your "target" muscle involuntarily works at half strength. As a result, the muscle you hope to develop will not respond with either an increase in strength or a desired change in shape!

Before performing this or that exercise, read its theoretical description. And never blindly copy someone else. What if he does the exercise wrong? The deceptive simplicity of the exercise is a stumbling block for superficial natures. Namely, such are 99% of visitors to gyms. It seems to them that one glance is enough to "capture" the essence of a particular movement. As a result, they pile one methodological error upon another and go to the hall for years, almost without changing their appearance.

grip

The way you hold a barbell, dumbbell, or machine handle is called a “grip” in athletic jargon. Whether a wide or narrow grip is used to some extent determines the distribution of the load on the muscles. However, these differences are not very significant. Choose a grip that is comfortable for you. Hold the bar of the bar or the handle of the simulator firmly, but without overstressing. Grasping them with a stranglehold, you will spend extra strength that would be useful for performing the exercise itself.

Style

Remember: no jerks! A very common mistake is a jerk at the start, sending the weight by inertia immediately to an intermediate position. In such a movement, the necessary muscles practically do not participate, that is, they do not receive the proper load. Lift the weight slowly, gradually increasing the effort. If the weight does not give in without a jerk, then it is too big for you. Know: for the result, a clear technique is much more important than the severity of the weight!

Speed

The key word here is "slow". Both when lifting the weight and when returning to the starting position, the movements should be performed slowly, under complete mental control. Only in this way will you be able to load exactly the muscles that you need. By jerking, you transfer a significant amount of effort from the muscles to the joints, ligaments and tendons. This not only slows progress, but also increases the risk of injury. At the “peak” of the exercise, you should stop for a second and additionally tighten your muscles, then slowly lower the weight, preventing it from falling freely. This technique gives the maximum effect.

Breath

Here the rule is simple: the rise is done on the exhale, and the lowering is done on the inhale. Try to breathe measuredly, in the rhythm of your movements. Never hold your breath! The delay leads to insufficient supply of oxygen to the blood. Combined with muscle tension, this can cause dizziness and even fainting. So if you don't want to pass out with a barbell over your head, breathe evenly.

Concentration

Concentrate fully on each rep. Imagine how your muscles work. Feel how they overcome the resistance of the "iron". Do not be distracted by extraneous thoughts. The good old rule is: leave all your problems at the gym door!

What to increase - the load or the number of repetitions?

The bigger the muscle, the stronger it is. An important converse conclusion follows from this fundamental rule of sports: in order for a muscle to grow, it is necessary to increase its strength. How? Lifting ever heavier weights? No, fitness training is not weightlifting. Here, increasing the weight of the barbell, dumbbells or weights of the simulator is in second place.

What's on the first one? Increase the number of repetitions! You "weight" the muscle work by increasing the number of repetitions in the set. Let's say you feel that the exercise is somehow easy. Then add a couple more reps to the set. But no more! Otherwise, the total number of repetitions will go beyond the boundaries of the optimal training interval. What is this interval? From 6 to 10 repetitions.

Experience shows that it is this number of repetitions in a set that grows muscles best. Moreover, your last repetition, indeed, should be the last, when you simply do not have the strength for a new repetition. So, you started with 6-7 repetitions, and then your strength increased, and you managed to get to the "ceiling" - the tenth repetition. How to be further? Here it is time to increase the weight, and even then not by much. Just long enough to return to your original 6-7 reps.

Then again start climbing up the "ladder" of repetitions! Remember, to add a few inches where you want, do 6-10 reps per set. The weight should be heavy enough to stimulate the muscles, but not excessive - otherwise the correct exercise technique will be violated. And what happens if you increase the number of repetitions beyond 10 to 12 and above? The muscles here will no longer respond to the training, but the process of burning fat will go much faster. After all, you get something like aerobics, only with dumbbells in your hands.

What if you want both together: both to fix the muscles and to “drive away” the fat as soon as possible? This "double" effect gives an increase in the number of sets. In each set, you do 6-10 repetitions, but there are more sets than usual (recall that 3-4 sets per exercise are considered the “norm”). But do not think that the more sets you do, the higher the result will be.

Each human body has its own limits of exercise tolerance. If you start bombarding a muscle with 20-50 sets in one workout, you will overtrain very quickly. Overtraining is both a state of complete mental decline and physical exhaustion. Further in training, you will have to put a fat cross.

What is the best number of sets? All experts unanimously agree in this opinion: from 8 to 12 sets per muscle. If you suddenly decide from the very beginning to “treat” an unloved part of the body with such a large number of sets, you should know: in other exercises, the sets will have to be shortened by 1-2. Otherwise, you will get busted with the total load, and you will get the same overtraining.

I think it's no secret to anyone how important the technique of doing exercises in the gym is when working on shaping your own body. Bodybuilders, kettlebell lifters, powerlifters and all the other numerous representatives of "iron sports" are people who work with serious, impressive weights, weights and sports equipment.

Compared to representatives of other sports disciplines, their muscles receive much more significant loads, which can be dangerous to health and even deadly. It is for this reason that work on technique should be carried out by each athlete constantly and continuously.

1. Strictly observe the order and necessary safety measures in the gym. Be sure to check the serviceability and readiness of shells and simulators before starting classes.
2. Carefully do a warm-up, especially a special one, which should be performed before exercises with maximum and near maximum weights.
3. Concentrate as much as possible and not be distracted when performing exercises.
4. Avoid straining. Exhale in the overcoming phase of the exercise (when the muscles contract) through the mouth, but the lips should be tense and compressed. This tightens the abdominal muscles and stabilizes the torso.
5. Constantly monitor the correct position of the back: it should be exceptionally straight and slightly arched in the lower back at the time of the entire range of training movements.
6. Be sure to insure when working with maximum and extremely large weights.
7. After long breaks, do not force