Basic exercises have their name for a reason. They should be the basis of an athletes training program. The rest of the exercises only complement them. But bodybuilding is improving and new information is emerging. Today we will talk about new discoveries in multi-joint exercises in bodybuilding. If you focus on basic movements, you will definitely progress. This applies not only to weight gain, but also to strength parameters. For example, if you do squats, the progress will be much greater than if you replace it with others.
Technique for performing a chest push while standing in fitness
This is an excellent movement for developing the muscles of the shoulder, legs and back.
On average, an athlete can gain more than ten kilos of quality mass in a year thanks to the chest press. Of course, for this it is necessary to perform it in strict accordance with the technique and take it seriously. This movement is quite popular in weightlifting, where it is divided into two phases when performed. First you need to lift the projectile onto your chest, thereby working the muscles of the legs and back, and then perform a push for the shoulder girdle. Now we will talk about the technique of this magnificent movement.
Stage 1
Squat down into the position you want to take when performing a deadlift. The only difference is the grip. In this case, it is necessary to use a different grip. Make sure your back is straight and there is a natural arch in your lower back. Lift the projectile using only the force of your legs. After the bar passes the knee joints, detonate the projectile.
Stage 2
Straighten your body and use your shoulders to give the projectile momentum to move upward.
Stage 3
Turn your hands and sit under the projectile. Be careful, as the bar may already begin to move downwards. After taking the projectile to your chest, straighten up completely.
Stage 4
Bend your knees and push upward, working not only with your arms, but also with your legs. Raise the apparatus above your head and lower the barbell. The entire movement is performed without pauses between stages.
Exercises for leg muscles
All athletes know how difficult it is to build leg muscles. Almost no one likes it, but they need to be trained. In most cases, in beginners, the leg muscles are poorly developed and this is due to several reasons. But now we won’t talk about them, but will give advice on how to quickly pump up your legs.
- Try to work on your leg muscles on the first training day of each week and dedicate a separate session for this.
- It is better to pump the quadriceps using the pumping effect, which means performing 12 to 15 repetitions per set. For the muscles of the buttocks and hamstrings, it is better to use a small number of repetitions, from 4 to 6, and work with heavy weight.
- At the end of each training week, pay special attention to your hamstrings.
- Find time to do specific leg training once a week.
- This class requires you to jump on high pedestals, perform sprints at a powerful pace, and jump up and forward.
Exercise program for 1 month (4 weeks)
The first week - we work with the muscles of the arms and abs, perform exercises: classic push-ups, plank and crunches (classic and with raised legs) 25 minutes 4 times a week.
Second week - we pay attention to the buttocks and hips, perform techniques: gluteal bridge, lunges and squats (classical and with narrow leg position) 30 minutes 5 times a week.
Third week - strengthen the back muscles and make a thin waist. We do wiring, superman and vacuum. We rest for two days
The fourth week is fullbadi. We perform exercises for all muscle groups one by one. We rest for two days to choose from.
If you have trained for a month and today you already look at your body and the world around you differently and want more, then switch to intermediate-level training, start running, master yoga exercises, try power blocks.
Bench press exercise
Many pro-athletes have noticed that when performing a bench press, the muscles of the upper back are in a state of static tension.
This helps improve hand stabilization. The triceps are subjected to a similar load in the initial phase of movement, thereby helping to keep the elbow joints at an angle of 90 degrees. To increase the load on these muscles, it is necessary to force them to contract intensively. This can be achieved by placing a ring-shaped rubber shock absorber on your wrists, twisting it in an “8” shape. Once the shock absorber is on your wrists, you can begin to press.
Deadlift exercise
This is an excellent exercise to perform for all athletes who want to achieve good results. At the same time, it is quite traumatic and you have probably heard about it. Deadlifts are more dangerous for athletes with poorly developed lower back muscles. But this is an excellent exercise that still needs to be performed, for this reason we will now tell you how to reduce the risk of injury when performing it:
- The apparatus should be placed on supports just above the knee joints (this is advice for beginners).
- The initial working weight should not exceed half your body weight.
- Perform the movement no more than twice a week.
- Increase the weight by no more than 2 or 2.5 kilos. If the load turns out to be too much for you, reduce it.
- Don't work yourself to failure.
- After the working weight is equal to twice your body weight, lower the projectile down one division and again start with a weight of 0.5 of your body weight.
- Stick to this mode until the projectile is on the ground.
- When working with heavy weights, use a different grip.
First of all, you need to perfect your deadlift technique.
This is very important, since most injuries are associated precisely with the lack of technique among athletes. It is necessary to lift the projectile from the ground (stops) slowly.
Once the bar is in the air, increase the speed of the projectile, but do it smoothly. After the projectile passes the level of the knee joints, the speed of the bar should be maximum.
Kettlebells are a great addition to basic exercises.
You can significantly increase the effectiveness of basic exercises by using kettlebells in your training program. Now we will tell you about the most effective exercises with this sports equipment, which will allow you to achieve the following effects:
- Eliminate fat reserves;
- Increase functional strength;
- Give the muscles relief.
And now about three exercises that have proven themselves to be excellent.
Gladiator
Lean sideways on your outstretched arm, and lift your free leg up, keeping it suspended. Press the kettlebell with your free hand. After completing the required number of repetitions, do the exercise on the other side.
Kettlebell Squat Press
Lower yourself into a squat, holding the exercise equipment at arm's length above your head. The second hand holds the second weight located on the ground. As you rise from the squat, press the second kettlebell upward.
Lunges
Press the two weights upward and hold the weights in your straight arms. Maintaining this position, begin to lunge while walking. After walking ten meters, turn around and move back.
The simplest and most effective exercises for slimness
Unfortunately, not every woman has the opportunity to go to the gym or attend sports classes at least a couple of hours a week. But everyone has a few minutes a day that she is ready to devote to her beauty. Let's tell you a secret, even 10 minutes a day spent on physical exercise, just a couple of times a week for a month, will significantly bring your figure closer to ideal. Of course, everything depends on willpower and the desire to be perfect. Proper nutrition also plays an important role in creating a slim figure. But first, seven of the easiest and most basic exercises will be enough to help you keep your whole body in good shape.
Warm-up
For the neck - 10 tilts to the right and left, a semicircle and one full circle in each direction. Let's not throw our heads back! Then make circular movements with your shoulders: 10 times forward and backward. The third step is to warm up your elbow joints. Let's move on to bending, here you can help yourself with your thigh: stretch it in the direction opposite to your hand. Next, make circular movements with the pelvis and knees, also 10 times to the right and left. Lastly, squats. Feet parallel to each other, then place one leg slightly forward. We squat and stretch our arms forward. Now feet inward, and squat again. Repeat with your toes pointing out - this helps warm up the joints in all directions. We also complete the warm-up with squats, but now at the lowest point we stretch both arms to the side.
Plank
This exercise is the most popular among girls who dream of making their body slim and toned.
It effectively works the muscles of the whole body, and also prepares it for subsequent physical activity. The most important rule for him is the precise execution of the technique. The plank perfectly strengthens the muscles of the arms, thighs and abs. We lie down on the floor and focus on our arms bent at the elbows and toes resting on the floor. The back and torso do not sag and form two parallel lines with the floor. To begin with, you need to be in this position for 20 seconds. Then we gradually add time as the body is ready.
Push ups
Push-ups are an integral part of a set of exercises for a beautiful figure. By doing them regularly, you will quickly get your whole body in order. And what is very important for girls, these exercises help tighten the shape of their breasts. We rest our toes and palms on the floor. We slowly lower ourselves until we touch the floor, and then just as smoothly return to the starting position, exhaling. In this case, the back, pelvis and legs should create a straight line.
Before you start doing classic push-ups, try lighter versions.
- Wall push-ups. The most suitable type for beginner athletes. To perform this, you need to stand a short distance from the wall and rest your outstretched arms against it. Place your hands at shoulder width.
- Bent over from the bench. At home, use a sofa or bed as support. The main thing is that it is not mobile and stands firmly on the floor. With this exercise, the lower chest muscles are well worked out.
- From my knees. The body position is the same as for a classic push-up, only the knees are on the floor
Exercise for hips and buttocks
This exercise tightens the shape of the buttocks well and works on the relief of the hips. From a squatting position, lean forward and take a knee-elbow position. First, 10-15 lifts of the right leg are performed, then the left. It is also important to follow the execution technique. The back should be straight without bending, the leg bent at the knee joint should be raised to parallel with the floor, the toe should be directed towards the floor.
Squats
Squats provide the necessary balance for beautifully shaped hips and buttocks. Regardless of what goals you need to achieve (build muscle or, conversely, reduce volume).
Stand in the starting position with your feet shoulder-width apart. The knees remain motionless, the legs are slightly bent. Gently squat until your legs are parallel to the floor.
- For weight loss. Perform from 3 to 5 approaches 10-15 times. To actively start losing weight, you need to take small weights. Dumbbells or even water bottles are suitable for these purposes. Beginners need to take a weight of 1 kg.
- To build muscle mass. Repetitions are done for quality, not quantity. Therefore, the exercises are performed in 3 sets of 5-7 times. Slowly and efficiently working through squats.
Ab exercise
Exercises for working the oblique abdominal muscles will help you quickly get your tummy back in shape. From a supine position, clasp your hands behind your head. Raise your right leg, bending the knee, and try to reach it with your left elbow. Then we raise our left leg and reach our right elbow. Repeat 10-15 times.
Cardio exercise
With your hands and feet on the floor, get into a position similar to plank pose. Then bend your right leg at the knee and try to reach your nose with your knee. Now we change legs, stretch our left knee towards our nose. The exercise is performed quickly to create a cardio rhythm. We perform 10-15 times.
Removing the sides
Stand with your feet shoulder-width apart. Hands are clasped behind the head. We raise our legs one by one and try to reach the knee of our right leg to the right elbow, perform the exercise 15 times. And then we repeat the approaches with the knee of the left leg, reaching up to the left knee.
Another very effective exercise for eliminating extra centimeters on the sides is bending to the sides. The whole secret is to, when tilting to the right, place your left hand behind your head and pull it towards the left side, parallel to the floor. Then lean to the left and pull your hand in the same direction, feeling how the lateral abdominal muscles stretch.
Raising the leg up from the side-lying position
A simple but effective exercise for working the muscles of the legs and buttocks. A sure way to get rid of the “breeches” problem area. Lie on your side and stretch your legs. Place one hand on your elbow for support, and place the other on your upper thigh. The entire body should be in the same plane. The elastic should be in the middle of the calf. As you exhale, forcefully lift your upper leg as high as possible, while straining your buttock, and as you inhale, return to the starting position. Try to swing without jerking, feeling the muscles working.
Reps: 20 (each leg). Approach: 3.
Bike
A well-known exercise for slender legs and a toned flat stomach. Lie on your back, raise your upper body and lean on your elbows. Move the elastic band so that it is in the middle of the foot. Pull both knees towards your chest. From this position, straighten your legs alternately. Hold your straight leg suspended above the bed for a couple of seconds, then change. Using band resistance in this exercise will add additional stress to the front and back of your legs. And to “burn” your abs more, clasp your palms behind your head and raise your shoulders so that they are suspended. Maintain the feeling of tense abs as you work your legs.
Reps: 20 (each leg). Approaches: 2−3.
Leg extensions to the sides from a lying position
An exercise for the inner thigh that also affects the abdominal muscles. From a lying position, lift your straight legs up so that they are perpendicular to your body. As you exhale, spread them strictly to the sides, and as you inhale, put them back together, but so that the elastic does not sag. Try to keep your knees straight, do not arch your lower back and spread your legs as wide as possible. To stress your muscles more, use the tightest band possible and pull your feet towards you.
Reps: 25-30. Approaches: 2−3.
Glute bridge with hip extension
A life-saving exercise for girls who want to enlarge their butt, but are afraid to pump up their legs. The bridge has a targeted effect on the muscles of the buttocks, improving their shape and size. Lie on your back, place your arms along your body, legs bent, feet on the bed next to your pelvis. From this position, as you exhale, lift your pelvis as high as possible, pressing your heels into the bed and squeezing your buttocks. At the top point, spread your knees to the sides, forcefully overcoming the resistance of the elastic band. Then bring them back and lower your pelvis.
Reps: 20. Sets: 3.
Chest rows from a sitting position
The exercise allows you to work the latissimus dorsi muscles and improve your posture. Sit on the bed with your back straight, legs stretched out in front of you. Make sure they are straight. Hook the elastic band behind your foot and pull it towards your stomach, moving your elbows back. At the extreme point, try to connect your shoulder blades. To maintain a straight body position and not fall over, bend your other leg and hold on to it with your hand.
Reps: 30. Sets: 2.
Triceps exercise
This is a super exercise that creates a sculpted, toned shape of the arms and gets rid of sagging skin. Bend your legs, sit with your buttocks on your heels and straighten your back. Hold the fitness band in front above your chest with one hand, and bend the other at a right angle, holding the other end of the band. As you exhale, stretch it with effort, straightening your arm at the elbow joint to the end.
Reps: 10-15 (each arm). Approaches: 3.
The coolest set of exercises for an ideal figure
Recommendations for implementation
These exercises are best performed in circuit training mode. In this way, the maximum effect from physical activity is achieved and in addition to working out all the muscles, all metabolic processes are included in the work and our body begins to lose extra pounds. If you do them regularly, your figure will quickly become ideal and slim.
Repeat the following exercises for 6 days:
For even more simple and easy exercises for home workouts, watch the video
Why do athletes need basic exercises?
Although the effectiveness of basic movements has been proven not only by the many years of experience of a huge number of athletes, today you can increasingly come across the opinion that a base is not needed. The only exception here is the bench press, which is something you won't hear about. Here are the main reasons that make athletes refuse to perform squats, deadlifts, snatches, etc.
- Due to poor technique, you can get injured, because you have to work with heavy weights.
- Often athletes do not see progress from performing basic movements, which is again due to the lack of correct technique.
- Many bodybuilders believe that squats and deadlifts are most effective for powerlifters. It is useless to argue with the fact that much attention is paid to these exercises in powerlifting, but all pro-bodybuilders also use them during their training.
The debate about the importance of core exercises will likely never go away.
But if you have mastered the technique of these movements, then they should definitely be the basis of your program. Learn more about interesting and unusual fitness exercises from this video:
Video exercises for a flat stomach at home
A flat stomach and sculpted abs are real. You don't have to spend money on a gym membership to do this. You can study at home at a time convenient for you. To quickly reach your goal, you need to strictly follow three principles:
The first principle is motivation. You must clearly understand that a beautiful body is achieved with great perseverance and work. No one but yourself can force you to study. Remember, your main motivation is a beautiful healthy body.
The second principle is regularity. To remove extra centimeters in the abdominal area, make it a habit to regularly perform simple exercises. If you have just started exercising, they may seem difficult. But already from the second or third workout, your muscles will get used to the load, and exercising will become easier and more enjoyable.
The third principle is proper nutrition. To have a beautiful figure, training alone may not be enough. It is necessary to be aware of healthy eating and follow a diet.
Now look at what exercises you need to do to make your stomach flat:
While doing the exercises, pay attention to your technique. Read more about how to pump up your abs correctly and effectively.
Add light jogging before exercise routines. Running improves blood circulation, strengthens the heart and blood vessels, and helps burn excess fat. Read our recommendations on how to start running , how to run in winter and what natural running technique .
