IMPROVING BRAIN BLOOD CIRCULATION: A COMPLEX OF THREE EXERCISES

Two options for mass training programs - we train three times a week

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Basics
Nutrition
Training mode
Option A
First day: legs and shoulders
Day two: back and biceps
Day Three: Chest and Triceps
Option B
Day 1
Day 2
Day 3
Sleep and health

To build muscle and become stronger, you need to train effectively, so we continue to introduce you to ways to build training for different tasks. This time we will consider two options for a mass training program, designed for 3 times a week.

Posture Exercises

In order for your posture to be in perfect condition, endurance and strength of the muscles of the back, neck and abdominals are extremely important. The following set of health exercises is designed to correct and prevent incorrect posture.

Exercise No. 1 – Sit on a chair, put your hands on the back of your head and with both hands try to tilt your head forward. When performing this exercise, the neck muscles should be tense, and the head should resist the pressure of the hands. Hold the tension for about 10 seconds. Then, slowly lower your head (so that your chin touches your chest) for 3-5 seconds and repeat the exercise again.

Exercise #2 – Sit on a chair and place your hands on your knees. Then, straightening your back, bring your shoulder blades together and hold them in this position for about 7 seconds. Number of repetitions – 5-7 times.

Exercise No. 3 – Sit on a chair, raise your arms to the sides. Then, without bending the elbow joints, move your upper limbs back. When performing this task, the shoulder blades should strike at a minimum distance. You need to hold the tension for about 5 seconds. Number of repetitions – 7 times.

Basics

Before you start lifting, you need to understand the basics of gaining mass. You can exercise at least twice a day every day, do every exercise until you drop, and in the end you will not gain a single kilogram in addition to what you had.

And all because weight gain is a whole science. And let’s make a reservation again, if you gain weight on a pharmacological course, every week you will gain significant muscle gains. The results will be visible in the mirror. But the course has several bad sides:

The muscles last the course, as soon as you stop delivering the “pharma” to the body, a rapid regression will begin.
Negative impact on sexual function in men (over time it weakens, since the body stops producing its own testosterone) and the appearance of secondary sexual characteristics of the male type in women (deepening of the voice, etc.).

Pharmacology works on the principle “I want it here and now.” It's like a loan: you get what you want quickly, and then it takes a long time to pay it off. Not with money, but with health and quality of life. A competent course is long-term, periodic, including rehabilitation measures for the gonads. If you are planning to show off your muscles just once, it is better not to try. If your priority is health and harmonious development of the body, even more so.

So, you set out to build muscles. To do this you will need:

Organize your diet correctly.
Follow a training regimen - 3 days a week.
Actually, create a competent training program.
Plan a complex of sleep, rest, wakefulness.
Pay attention to your health and take into account contraindications.

Nutrition

You need to figure out what body type you are. For each of the three types (ecto-, endo- and mesomorphs), the daily calorie content will be different. Ectomorphs have the hardest time gaining weight. Therefore, they will need to eat more intensively.

For endomorphs, it is enough to add a little more carbohydrates to their diet than they should for a slim figure, and their weight will go up.

In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some amino acids in parallel.

Number of meals – 4–6 times a day.

Training mode

The three-day training program is a classic bodybuilding scheme for gaining muscle mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.

If you take enough substances your body needs, your muscles will recover faster. Thanks to this, you can study every other day. With poor nutrition, recovery can take much longer, which greatly reduces the number of possible sessions per week.

In bodybuilding, it is important to give your muscles a critical load so that they grow. Powerlifting places more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a mandatory thing, and in powerlifting it is natural. As strength increases, body weight also increases.

A three-day training program will be the best option in bodybuilding, because in 3 workouts you can pump up all key muscle groups.

Fitness walking - an exercise for any age

Fitness walking is the most accessible exercise for people of any age. However, as people age, they tend to experience common physical problems such as pain, muscle tension, joint breakdown, and loss of balance. In this article, we want to discuss these problems and offer options for correcting them (not “getting used to them”), as well as how to get the most benefit from a fitness walking program.

What prevents people from maintaining a regular exercise regimen (assuming they are motivated)?

The simplest and most obvious answer is pain.

Old injuries (and age-related pain) interfere with all activities because we don't feel like moving and because they drain our energy. So let's start right away by answering the question.

Relationship between pain and abnormal movement

Pain usually coincides with and is caused by abnormal movement patterns. Here's how it happens.

Let's start from the beginning. The main function of muscles is to provide movement. However, muscles can also (and usually do) interfere with movement when they become accustomed to remaining in a constant state of tension. In this case, incorrect movement patterns arise involuntarily. It's not a matter of "knowing the right way to move," as if you can just decide to move the right way and act on it. Movement patterns are acquired through learning through repetition.

Incorrect movement patterns involve muscle tension

Movement patterns are acquired through learning; they are not given to us “automatically” at birth. In general, people develop their movement patterns (coordination) based on certain samples, if a vital need arises, and in the process of sports training.

Incorrect training technique often leads to acquired muscle tension, which intensifies during training and sports performances. During childhood, people also look to others, especially family members, as role models for movement, and they then develop these ways of movement throughout their lives. This is not an imitation in the full sense, but a kind of contagious example, the same as when we see a person yawning and we also want to yawn. Incorrect (or ineffective) acquired movement patterns (patterns) increase the likelihood of injury.

Muscle tensions are also acquired through other learning processes that result from physical injury and stress—people become rigid. A common defensive response to pain, clenching, involves muscle tension that can (and often does) last indefinitely. The traumas and stresses of our lives manifest as muscle tension that accumulates as we age.

Let me be clear: age alone does not cause these muscle tensions; they are caused by reactions to trauma and stress, and over time these muscle tensions become habitual. The idea that “old wounds, old muscles” cause pain is false. The pain is based on “old tensions”.

Tight muscles cause pain in three ways:

muscle fatigue;
excessive compression and abnormal movements in the joints;
pinched nerves between muscles or between muscle and bone.

One common consequence of strained muscles affecting joints, in addition to pain, is joint replacement surgery. Muscle strains cause excessive compression of joints, damage and dissolution of cartilage and a situation where bones rub against each other. Muscle strains from old injuries lead to joint replacement surgeries.

Muscle stiffness

The term “stiffness” describes the feeling of extra effort required to perform a movement when muscles are no longer elastic and joints are flexible.

However, this term does not provide enough information about the causes or even the nature of this “rigidity.”

Muscles do not and cannot become “stiff.” They can be subject to contraction and tension, but they cannot become “hard”. Muscles can only tense and relax. Tension in one muscle or muscle group attached to a specific part of the body (such as the shoulder) will prevent the antagonist muscles from moving the part of the body to which they are attached. There is a feeling of rigidity, but this is not muscle rigidity - it is rigidity of movement that occurs due to muscle resistance (called “mutual contraction”).

Example. The biceps brachii (which flexes the elbow) counteracts the triceps (which extends the elbow). If the biceps and triceps become habitually tense, then the movements of flexion and extension of the elbow joint feel constrained. The same applies to other joints.

Another example of stiffness is friction between joints. When healthy, joints are lubricated by a very slippery substance called synovial fluid; it is secreted by articular cartilage. As people age and start not drinking enough water, their tissues, including cartilage, lose water. The amount of synovial fluid decreases and it becomes thicker; internal friction makes joints less mobile and more tight.

Gradually, excessive pressure in the joint due to excessive muscle contraction leads to damage to the cartilage, which further reduces its ability to secrete synovial fluid. By the way, inflammation is the body's way of forcing fluid to the parts of the body where it is needed. Dehydration and damage to the joints can thus lead to joint inflammation, which occurs in order to increase the secretion of synovial fluid.

Tight muscles not only lead to incorrect movements, but also damage and stiffness in the joints, which further reinforces these incorrect movements.

Equilibrium

Balance comes from good coordination and fluid movement. It especially depends on the vertical position - axial symmetry (right-left). Leaning sideways to the right or left, slouching, or having an excessively arched lower back disrupts our balance and reduces the speed at which we can move safely. Impaired balance slows down our movements.

Balance mainly depends on the free control of the movements of the pelvis, which controls the location of the center of gravity. Freedom of movement of the pelvis, in turn, depends on the elasticity and mobility of the muscles of the body and legs.

It turns out that when people accumulate muscle tension and lose their sense of balance, they often lean forward and take on the characteristic posture of an elderly person. This action may be the result of an attempt to minimize the distance to the ground in the event of a fall, but in reality this position of the body only provokes the fall by shifting the weight forward relative to the center of support. This is a misdirected effort. The best posture for maintaining balance is a completely upright position.

I will not go into a discussion of posture because posture is a consequence of muscle control and coordination, and methods for developing muscle control and coordination will require a long discussion; this requires some training.

Instead, I'll talk about some common forms of poor movement that lead to pain, tightness, joint damage, and poor balance, and then I'll share a form of training that can correct it.

WRONG MOVEMENT ERRORS

Wrong movement does not mean that a person is not thinking about the “correct” movement; it says that a person’s habitual way of moving, which he uses when he is not thinking about movement, is incorrect.

It is a matter of habit - how a person learned to move, the degree of refinement of his movements as a result of training in good coordination (grace), and how past traumas have left traces in his nervous system that cause defensive reactions that negatively affect movement.

Swing your arms

People are often told to “swing your arms” when walking. This is not the most reasonable instruction; it is better to say that a person “turns his shoulders and chest from side to side in time with his steps.” This direction leads to the undulating movements of normal walking, those beautiful movements that Fred Astaire or Gene Kelly possessed (Hollywood stars in the 1940s and 1950s - Note per.).

Note that walking balance is maintained through cross-balanced rotational movements of the chest and pelvis. These cross movements involve twisting, which is controlled by the waist muscles. Shoulders and arms follow the rotation of the chest; the legs follow the rotation of the pelvis (hips). Movements of this kind form the basis of free walking.

When a person simply waves his arms, he often does this instead of a rotational movement at the waist; he walks with what I call the “refrigerator gait.” This expression will make sense to you if you've ever seen someone drag a refrigerator across the floor—the refrigerator moves like a solid block. And it's terribly hard!

When the shoulders and chest are thus immobilized, excessive muscular effort is required from the hip muscles to move the legs forward and backward. This excessive force causes abnormal tension in the muscles that grip the hip joints, leading to hip replacement surgeries. Additionally, tight hip muscles (leg flexors and extensors) limit movement, slow your gait, and force you to exert more effort when walking. Proper twisting at the waist is key to hip health.

I have greatly simplified my explanation for clarity. Now I will return to my story those words about fitness walking that I temporarily deleted: the correct use of arm swings. When walking slowly (walking step), the arms hang freely; The faster the step, the more the arms and shoulders work to strengthen the gait. The impulse from the arms, shoulders and chest travels through the center of the body with each step to the pelvis and legs to help move the hips and legs, which brings us to our next form mistake.

When we are just walking, our arms hang freely and move like a pendulum along with the general movement of the body. During natural walking, the arms and shoulders move like an active pendulum, assisting the movement.

When walking vigorously, the arms and shoulders constantly reproduce the momentum from the hips and legs, quickly changing direction from front to back and back to front. The arms and shoulders are not passive, they are active and serve as movement enhancers. Bent elbows reduce the effective length of the arms, which in physics is called the “shoulder of force” (for those who know physics). Perhaps it would be better called the impulse arm - the shorter the effective length, the less impulse is stored and transmitted to the pelvis and legs.

Bent elbows promote the habit of immobilizing the waist muscles by reducing the force exerted by the upper body on the lower body. Although experienced fitness walkers prefer the bent-elbow walking technique, the straight-armed walking technique effectively transfers momentum from the upper body to the lower body by promoting rotational movements at the waist necessary for fluidity and balance.

Walking on the outer edges of the feet

The feet have large weight-bearing bones in the three inner toes and smaller bones in the outer two toes that regulate balance. The outer toes form arches that allow the foot to adapt to uneven surfaces. The average weight distribution when standing on healthy feet is approximately 65% of the weight in the heels, 25% in the three inner toes, and 10% in the two outer toes.

MISTAKES IN THINKING

Stretching (stretching)

The purpose of stretching is to increase flexibility, but stretching does not quite achieve this goal. In general, people think that stretching is difficult, unpleasant and slow. Stretching only provides a temporary reduction in muscle tension and disrupts the coordination of the muscles being stretched relative to the rest of the body.

Strained hamstrings, for example, cause instability in the knees, which causes instability higher up in the body, which in turn disrupts balance and reduces the strength available for walking.

Because we move as a unit and maintain balance through good coordination, it is more important to us than isolated muscle stretching. Instead, people need to think about control. I'm talking about control of movement, which includes the ability to release muscle tension accumulated over years of injury and stress, as well as the ability to effectively coordinate your movements. Stretching cannot improve coordination.

Next I'll talk about an alternative approach. For now, let's just say that there is a self-learning process that can easily and permanently eliminate accumulated tension without stretching and thus achieve the goal of stretching, that is, increasing flexibility, and moreover, even improving coordination of movements.

Chest breathing

Many people believe that breathing comes from the movement of the chest. However, relaxed breathing primarily engages the diaphragm, with only secondary use of the chest. When breathing, the entire torso expands.

Attempts to breathe deeply often end in shallow chest breathing. The best way to breathe deeply is to exhale completely and then allow the inhalation to occur as a reverse reaction. To experiment, try exhaling and holding your breath until you feel the need to inhale. Then allow yourself to breathe. Feel the difference.

Arches of feet

The arches of the feet are not rigid structural elements - they are dynamic springs, the shape of which is supported by the soft tissues of the feet and legs. Flat or overly high arches indicate problems with the muscles and soft tissues in the legs and feet, and these problems can be corrected by learning proper coordination and sometimes through soft tissue manipulation.

PATTERNS OF CHRONIC TENSION THAT MANY PEOPLE ARE COVERED

As I said, chronic tension, which many people have, impairs good coordination, freedom of movement and balance. Here I will describe common patterns that not only negatively impact mobility, but also the performance of training programs designed to prepare people for fitness walking.

Tight hip flexors

The hip flexors are the muscles on the front of the thigh that cover the hip joint and bring the knee forward. Noticeable signs of tight hip flexors include a protruding pelvis and a noticeable bow in the groin area. When these muscles are overstrained, they limit the distance the leg can be moved back and reduce the length of your stride. By reducing stride length, they also prevent the natural springy push-off of walking, called toe-off, from occurring.

Tight pectoral muscles

Tight pectoral muscles interfere with the free movement of the shoulders, which adds momentum to walking. They also restrict breathing. The inability to move the arms freely next to the body in a large circle when walking usually indicates tight pectoral muscles.

Tight hamstrings

The hamstrings not only help push the body forward; they also control the direction of the foot and influence contact with the ground. Tight hamstrings are a common problem that can also be corrected not by stretching, but by retraining the muscles to return to their natural length and become more flexible. Tight hamstrings create a heaviness in the legs, preventing full knee extension, which causes the quadriceps femoris muscles (which are located on the front of the thigh) to push the kneecap against the knee joint, sometimes causing it to rub against the bone and cause joint pain ( chondromalacia, softening of the cartilage of the kneecap).

Raised shoulders

The muscles that cause the shoulders to rise interfere with smooth shoulder movements and make walking difficult.

The shoulders rise upward when there is a lack of oxygen, as happens in sports. This is due to the desire to inhale more air when abdominal breathing is blocked due to tension in the abdominal and intercostal muscles. Breathing with raised shoulders does not replace free breathing.

Tension in the back muscles

When the back muscles are tight, they interfere with the free twisting movement at the waist that is necessary for free walking. They also interfere with breathing and can cause pain and stiffness when moving in general.

Tension in the abdominal muscles

A tight stomach, the holy grail of many workout programs, restricts breathing, disrupts posture (causing you to slouch), and interferes with freedom of movement. For easy breathing and straight posture, the stomach should be soft.

A protruding belly usually means not that your abdominal muscles are too soft, but that your back muscles are too tight. These muscles bend the spine into a bow-like curve; at the same time, the stomach naturally protrudes forward.

Neck tension

A stiff neck is not only painful, but also indicates that the person is breathing from the chest. Chest breathing works the neck muscles to lift the ribs. Compared to diaphragmatic breathing, chest breathing is ineffective and requires more effort. Chest breathers often also have tense abdominal muscles.

Tension in the calf muscles

Tension in the calf muscles causes fatigue when walking and also deprives a person of the spring in his step. Why? Tense calf muscles are always a little tired and therefore weakened.

Another consequence of tight calf muscles is tight hip flexors. Reason: lack of springiness when walking, which helps to move the leg forward, while the person must apply excessive forces in the hip flexors, creating constant tension in them.

Option A

A gym workout program should work all muscles. The emphasis is on basic exercises. Minimum isolated, maximum basic elements.

The training regime in the gym for girls will be exactly the same, despite gender differences. But their weight does not grow so noticeably (we are talking about muscles, not fat, because it is usually easier for girls to gain weight than for guys). In general, it is better for girls not to focus solely on gaining muscle mass and to fall in love with regular fitness.

A training program for gaining muscle mass might look like this.

First day: legs and shoulders

Cardio and warm-up.
Barbell squats: 5 sets of 5-6 reps.
Leg press: 3 sets of 8–10 reps with maximum weights.
Lunges with dumbbells or leg extensions in the machine: 3 sets of 10 repetitions.
Bench press sitting behind the head: 4 sets of 6-8 repetitions.
Abdominal work: hanging leg raises with weights, 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, bend your knees slightly).

Day two: back and biceps

Cardio and warm-up.
Hyperextension: 3 to 15 without weight with a straight back.
Deadlift: 5 x 5-6 with maximum weights.
Upper block rows to the chest: 3 to 8.
Bent-over rows of a T-bar or dumbbell to the belt: 4 to 8.
Barbell for biceps: 4 to 6.
Hammer: 2 to 10.

Day Three: Chest and Triceps

Cardio and warm-up.
Bench press: 4–5, 5–6 repetitions.
Bench press on a bench with an incline of 30 degrees: 3 x 8 times.
Bringing your arms together in a crossover to the bottom of your chest: 2 x 10 times.
Arm extension in block: 3 to 10.
Abs: Roman chair crunches: 4 x 10 times with weight.

You need to rest for 1-2 minutes between sets. If you are not rested enough, you will not be able to fully complete the set.

Weights should be maximum, no pumping, no cheating, pay close attention to your technique.

Those with back problems should eliminate the deadlifts and squats. The latter can be replaced with Smith squats, a HAKK machine, or just a leg press.

What exercise you do depends on the severity of your back condition. If acute pain or discomfort occurs when bending over, it is better not to tempt fate. Either you were doing squats and deadlifts incorrectly, or you simply shouldn't be doing them (at least not in the near future).

Complex to the right with small ball No. 2

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Right first. V.P. – legs straight, arms to the sides, ball at the right hand. 1 – raise your right hand up (inhale); 2 – with your left hand up, move the ball to your left hand (inhale); 3-4 – arms in arcs downwards (visible). I have the right to quit at a constant pace 8-10 times.

Friend's right. V.P. – basic stance, arms to the sides, ball at the right hand. 1-2 – placing your right leg sideways on your toes, tilting to the right, hands and head, transfer the ball to your left hand (see); 3-4 – V.P. (sigh). The same in another story. You have the right to apply 6-8 times to the skin at your own pace.

Third to the right. V.P. – basic stance, arms to the sides, ball at the right hand. 1-2 – emphasis while crouching, place the ball on the support (visible);

3-4 – straightening up, take the ball with your left hand, arms to the sides (inhale); I have the right to quit at a constant pace 8-10 times.

To the right is the fourth. V.P. – legs straight, arms to the sides, ball at the right hand. 1-2 – lean forward, arms up, bend over, transfer the ball to the left hand (vidih); 3-4 – V.P. the ball is on the left hand (inhale). I have the right to quit at a constant pace 8-10 times.

To the right heels. V.P. – the legs are straight, the ball is in the hands below. 1-2 – turn the shoe to the right, throw the ball uphill, turn with both hands towards V.P. 3-4 - the same in the other side. You have the right to apply at a gradual pace 10-12 times into the skin.

Shosta to the right. V.P. – the legs are straight, the ball is at the right hand. 1-2 – swing your right foot forward, hit the ball on the base and, lowering your leg, catch both hands on the other side. 3-4 – Vikonate with the same left foot. I have the right to tap at a regular pace 6-8 times with the skin of my foot.

To the right is the family. V.P. – basic stance, hands on the waist, ball between the feet. Trimming the toes, trimming the ball. Vikonati 30-40 steps and switch to walking on the spot.

Right with the hoop

The hoop, in contrast to other objects, has a rigid design and texture. Therefore, you can wrap such hands with it, like cuttings in a new one and through a new one (behind the eye of the jump rope), migrate and wrap it in a carved way. Right with a hoop is an effective way to develop coordination, speed of movement reaction, and accuracy of movements. Using a hoop, you can increase the strength of your arms, especially your fingers and hands, to effectively apply the correct position to the mold. To identify specific tasks in the lesson, you can divide the presented complexes into groups: the right with a hoop with a diameter of 60 cm (small hoop) and the right with a large gymnastic hoop with a diameter of 90 cm. with either one or two hands in different straight lines and flatnesses , received by the Rukhs tulub and nig.

Hoop exercises -

These are turns, spins, swings and circles, rolls, jumps into and through hoops, throws and catches.

Turns

hoops are performed with two hands in the front, side and horizontal planes with various movements of the torso and legs.

Rotations

the hoop is carried out in the front, lateral and horizontal planes with a slightly bent arm at the elbow joint. In this case, the hoop is placed between the thumb and forefinger, the hand is vertical, the thumb is facing upward, so that the hoop does not slip onto the forearm. Rotation is performed only on the hand, regardless of the position of the hand (forward, sideways, up). Violation of the plane during rotation is an error.

Swings and circles

with a hoop they are performed in an arc, in a circle, in a figure eight in various planes; are divided into small (performed by moving the hand straight), medium (by bending the arm at the elbow joint), large (performed with a relaxed arm from the shoulder).

Rifles

with a hoop can be performed on the floor in the lateral and front planes and along various parts of the body without disturbing the direction of movement and the plane of the hoop.

Jumping into and through hoops

characterized by complex coordination of movements. Performed in a swinging hoop in the anterior-posterior, lateral directions; The hoop is rotated like a skipping rope. When performing a jump into a swinging hoop, the hand with the hoop is pressed to the body at waist level. After jumping from the hoop, straight arm with the hoop forward (to the side) parallel to the floor. Jumping into the hoop, rotating it backwards, is performed at the moment of lowering it to the heels. Jumping into and out of a hoop and through it is easy, with a soft landing.

Throwing and catching

hoop - complex movements performed in inclined, vertical and horizontal positions, with two or one hand. In order for the hoop to maintain the correct position in flight, it is necessary to give it the desired direction in the initial position.

You should start learning to throw with two-handed throws. Throws with two hands are performed in an inclined plane (forward and upward), in a horizontal plane (grip the hoop from the side from below), in a vertical plane (grip the hoop from below). Throws are accompanied by spring movement of the legs.

Throws with one hand are performed in the lateral and front planes, after a swing or from rotation. Catching can also be done with a grip or rotation. The difficulty of throwing will depend on the starting position, catch and additional movements during the flight of the hoop.

RIGHT WITH THE HOOP

1. On the square Maidan, throw a hoop so that it flies forward and turns back.

2. Running through a hoop so that it can roll in a straight line.

3. The stribok is bent uphill, legs apart above the hoop, so that it rolls towards the right.

4. Wrap the hoop with your right (left) hand in different areas (in front of you, on the side, above your head).

5. Wrap the hoop around your neck and belt.

6. Pull the hoop forward to catch it and re-cut it using the “stepping over” method.

7. Run in the hoops, facing forward with your hands at the sides; the accusations are back to back.

Backsides to the right with a small hoop (60 cm)

1. V. p. - narrow stance, hoop with a grip from the sides to the bottom. 1 — hoop in front; 2 - place the hoop horizontally, look at the hoop (Fig. 1); Z - hoop in front; 4 - c. p. Hands are straight, raising the hoop to the angle, reach for it, maintain the correct position, and roll only your hands.

2. V. p. - stand, legs apart, hoop vertically in the side of the front, grip of the right hand on the upper edge. Take the hoop back, transferring it from hand to hand in front of you. The same ones, shifting the hoop behind their backs (Fig. 2). Stand straight, don’t lower your head, pass the hoop from one hand to the other with straight hands.

3. V. p.—stand, legs apart, hoop at the bottom, side grip. 1 — hoop in front vertically; 2—heeled forward, bending over (Fig. 3); 3 - straighten up, hoop in front; 4 - c. n. When the time comes, raise your head and look forward into the hoop, do not bend your legs, straighten up, get into the correct position.

4. V. p. - o. s, hoop in front. 1 - turn the toecap left-handed, move to the left hand (Fig. 4); 2 - c. P.; 3-4 - same in the other direction. Option: 1 - turn the toecap right-handed, move on the right hand; 2—Z—trimati; 4 - c. P.; 5-8 - the same in the other direction. When turning to the side, do not stretch your legs, do not bend your legs, do not twist your heels, and place your hands at shoulder height. 6. V. p. - o. s, hoop vertically on the underside, grip at the top

5. V. p. - stance, legs apart, hands on the belt. 1 - pull up, grab the hoop with a back grip from the sides; 2 - bending over, hoop up; 3 - nakhil, hoop with a cover; 4 - c. n. Place the hoop on the base without noise, at the hour of the hour, raise your head forward and look forward into the hoop, without bending your legs.

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Option B

And another 3-day training program. The second option is more designed to develop strength qualities.

Day 1

Cardio and warm-up.
Hyperextension: 2 to 15.
Deadlift: 5 sets of 5 reps and a sixth set of 60% of the working weight for 15 reps.
Bench press: 5 x 5 with heavy weight, but not maximal.
Biceps hammer: 2 x 10.
Abs: 2 x 2 hanging leg raises with weights and 2 x 10 Roman chair crunches with a dumbbell.

Day 2

Cardio and warm-up.
Bench press: 3 x 5 and 2 x 3 with maximum weights.
Hammer chest press: 3 x 8-10 with maximum weights.
Crossover raises, dumbbell raises lying on a horizontal bench with supersets: 2 x 10 and 2 x 10 (alternate 1 set of raises with 1 set of raises).
Extension of arms on a block: 3 x 10, 1 x 8, 1 x 6, 1 x 4 - we make a “ladder” with increasing weights. You must push yourself to the limit for the last 2 reps of each set using proper technique.
Abs: Roman chair crunches 3 x 10 with weight.

Day 3

Cardio and warm-up.
Barbell squats: 5 to 5.
Leg press: 3 x 8–10.
Lat pulldowns or pull-ups with a narrow reverse grip: 4 to 8 with weights.
Pullover: 2 to 10.
Cardio: 15 minutes with 1 interval.

You can remove the deadlift and replace it with the leg press. It all depends on your physical capabilities.

Isolated exercises should be eliminated. You can change various auxiliary elements every 2 weeks, for example, bringing your arms together in a crossover to pressing dumbbells upside down, or lunges with dumbbells to straightening and bending your legs in a machine.

A two-day mass training program will be very different from the ones above, because the whole body needs to be worked out in 2 days. At the same time, you should not excessively delay the duration of classes.

Complexes of gymnastic exercises

Experts have developed many sets of health-improving gymnastic exercises, from which everyone is free to choose the most suitable one.

It is recommended to select one or another set of exercises individually, turning to specialized literature or a specialist for help. For our part, we offer complexes of the simplest (and most accessible) gymnastic exercises, which can serve as the basis for creating individual complexes.

You can begin the exercises immediately upon waking up, barely throwing back the blanket and remaining lying down.

1. Clasp your hands with your fingers at the back of your head, extend your legs and stretch, trying to stretch your spine. Do several of these stretches, 3-4 seconds each.

2. Next, resting your heels and shoulders (you can use the back of your head) on the mattress, raise your torso and bend over. Do this exercise several times.

3. Breathe deeply, relax. Make several circular movements in the wrist and ankle joints at the same time - in one direction, in the other. Then make circular movements in the knee joints - like riding a bicycle. Perform all movements up to 10 times.

4. Bend your legs, place your feet together and, without lifting your feet from the mattress, place your knees first to the right, then to the left. This exercise, which involves the hip joint, should be done 4-5 times.

5. Bend your legs, place your feet slightly apart, then, straightening your legs, lift them up. Reach for your socks with your hands. Perform this exercise up to 10 times.

6. Relax, rest for 15-20 seconds. Turn onto your right side. Without bending the knee joint, lift your left leg up and hold it in this position for several seconds, then lower your leg. Do the exercise 5-6 times, relax. Turn onto your left side. Raise your right leg up and hold it in this position for several seconds. Lower your leg. Perform this exercise 5-6 times.

7. Take a lying position on your stomach, resting your hands on the mattress at chest level. Straighten your arms and bend in the thoracic and lumbar spine. Perform this exercise 6-7 times.

8. Next, while lying on your stomach, raise your head with your arms along your body - this engages the cervical spine. Perform the exercise up to 10 times.

After completing this set of exercises, you can do another one that includes more active movements. This can be running in place, jumping, exercises for flexion and extension, bending, turning the body and bending, etc. When the gymnastic exercises are completed, you can begin water procedures.

You can start your morning exercises with other warm-up exercises.

1. Starting position (IP) - standing, feet shoulder-width apart. Rotational movements of the head are made. The shoulder muscles are relaxed, only the neck muscles work. You should make 5-6 rotational movements in one direction, then the same number in the other (if you start to feel dizzy, the number of rotational movements should be reduced). Repeat this exercise 4-5 times.

2. I.p. - standing, feet shoulder-width apart. You should stretch your arms out in front of you and then, without bending them, slowly raise them above your head. The next movement is to move your arms to the sides, lower them, and relax. Repeat the exercise 5-6 times.

By completing this warm-up complex, you can give the body more intense physical activity.

1. I.p. - standing, feet shoulder-width apart. Raise your left arm above your head without bending the elbow, and place your right arm in a position along the body. Both arms are pulled back simultaneously and vigorously 2-3 times. Then the position of the hands changes: the right hand rises above the head, and the left hand drops and is located along the body. Sharp, energetic movements of the arms backward also follow. Repeat the exercise 8-10 times.

2. I.p. - standing, feet shoulder-width apart, arms extended forward. The arms are swung to the sides (and even with some movement back). Repeat the exercise 8-10 times.

3. I.p. - standing, feet shoulder-width apart, arms extended forward and slightly to the sides. Alternate swings of the legs are done: with the toe of the right foot you need to reach the left hand, with the toe of the left foot - the right hand. Repeat the exercise 8-10 times.

4. I.p. - standing, feet shoulder-width apart, arms down along the body. You need to raise your arms above your head without bending your elbows, then bend forward. Try to reach your socks with your hands. Straighten up, take an i.p. Repeat this exercise 6-8 times.

5. I.p. - standing, feet shoulder-width apart, arms along the body. Raise your right arm above your head without bending the elbow joint and tilt your body to the left. Return to i.p. Then raise your left arm above your head and tilt your body to the right. Repeat the exercise 6-8 times.

6. I.p. - standing, feet shoulder-width apart, hands on hips. Without taking your hands off your hips, turn your body to the right and then to the left. Repeat the exercise 8-10 times.

7. I.p. - standing, feet shoulder-width apart, hands on hips. Without taking your hands off your hips, do slow squats (try not to move from your spot). Do 8-10 squats.

8. I.p. - lying on your back, arms along your body. Raise your legs up without bending your knees and stretching out your toes. Return to i.p. Repeat the exercise 8-10 times.

9. I.p. - lying on your stomach, arms extended forward. Without bending, try to lift your arms and legs off the floor as much as possible and arch at the lower back. Repeat the exercise 6-8 times.

10. I.p. - lying on your left side, your left arm extended forward, your right arm along your body. With an energetic movement, the right leg is moved upward. Make 6-8 such leads. Lie on your right side, make 6-8 similar abductions with your left leg. The entire set of exercises should take no more than 15 minutes.

For vigor and to lift your spirits during the day, you can perform the following set of gymnastic exercises.

1. I.p. - standing, arms down along the body, legs shoulder-width apart. Raise your arms to shoulder level; bending the elbow joints, point forward; tensing the muscles, as if with effort, “push” away from the seiya a certain imagined heavy object; make similar “pushes” to the sides of yourself, as well as upward (movement when lifting weights). Make 4-5 movements in each direction.

2. I.p. - standing, hands on hips, feet shoulder-width apart. You need to raise your arms above the goal and, slightly bending them at the elbow joints, point them slightly forward; straining your muscles, as if with effort, push apart non-existent doors (you can imagine elevator doors). Repeat the exercise 4-5 times.

3. I.p. - standing, arms down along the body, legs shoulder-width apart. Without bending your arms, extend them forward. Palms are straight, facing each other. Hand movements are performed up and down, at random. Make about 10 such movements. Then raise your arms up and do up to 10 more similar movements. Next, perform the exercise by lowering your arms and placing them behind your back; in this case, you can slightly lean forward with your body.

4. I.p. - standing, arms down along the body, legs shoulder-width apart. Without raising your arms, make about 10 rotational movements with your hands (in mutually opposite directions); then, raising your arms above your head, repeat the rotational movements with your hands (in the opposite directions).

5. I.p. - standing, arms down along the body, legs shoulder-width apart. Bending your arms at the elbow and wrist joints, wrap your fingers around the shoulder joints and move your arms up and down like wings; then, without straightening your arms, perform rotational movements with them - in this case, exclusively the shoulder joints are involved. All movements are performed 10-12 times. Lower your hands, you can even shake them slightly; relax.

6. I.p. - standing, arms down along the body, legs shoulder-width apart. Without raising your arms, spread your shoulders as wide as possible so that your shoulder blades come together; the chest rushes forward; return to IP, do the exercise 6-8 times.

7. I.p. - standing, arms down along the body, legs shoulder-width apart. The arms are bent as much as possible and with effort at the elbow joints and with effort they are pulled back as much as possible. Return to i.p. Do the exercise 6-8 times.

8. I.p. - standing, arms down along the body, palms straight, turned back, legs shoulder-width apart. Move both arms back as far as possible at the same time, without bending; the body remains straight; return to IP Perform the exercise 6-8 times.

9. I.p. - sitting on a chair, arms hanging freely. Raise your legs, bent at the knee joints, and then straighten them, pointing your feet forward (as if pushing away an invisible barrier); return to IP Perform the exercise 6-8 times.

10. I.p. - sitting on a chair, arms hanging freely. Raise your left leg and bend it at the knee joint as much as possible; the ankle joint, on the contrary, needs to be straightened as much as possible and the toe pulled down; return to IP Repeat the exercise with your right leg. Perform the exercise 6-8 times.

11. I.p. - standing, arms along the body, feet shoulder-width apart. Make a smooth and slow bend back with maximum deflection in the lumbar spine; balance is maintained by bending the legs at the knee joints; return to IP Next, bend your body forward and return to the i.p. Perform the exercise 6-8 times.

12. I.p. - standing, hands on hips, feet shoulder-width apart. Make a maximum tilt with your body to the left, return to the I.P. Make a maximum tilt of the body to the right, return to the i.p. Perform the exercise 6-8 times.

13. I.p. - standing, hands on hips, legs together. With a smooth and elastic movement, rise onto your toes and return to the standing position. Perform the exercise up to 10 times.

14. I.p. - emphasis on hands (beginners can do push-ups from a chair or the edge of a sofa; those who are more prepared and physically strong can do push-ups from the floor). Do push-ups with your hands 5-10 times (over time, as you gain better physical shape, the number of push-ups should be increased).

15. I.p. - standing, arms down along the body, legs together. Run in place for 2-3 minutes.

It is recommended to finish this set of exercises with self-massage (see Self-massage) and water procedures, selected individually.

For beginners, we note: the intensity of the exercise should be such that sweat appears, so that breathing and heartbeat increase. It is very useful after gymnastic exercises to give yourself a massage with a hand roller massager - stretch the muscles of the neck, back, buttocks, and back of the thighs; then massage the chest muscles and the front of the thighs. After the massage, begin water procedures.

Gymnastic exercises are very important to do during work at work - especially for sedentary work (cashier, transport driver, telephone operator, etc.), for mental workers, as well as for work related to operating mechanisms (when only a few monotonous movements are performed ). A sufficient physical training break is at least 5 minutes.

Sets of exercises for industrial gymnastics can be compiled independently or with the help of a specialist. The principle is simple: all major muscle groups must be involved so that conditions for the occurrence of stagnation in the body are eliminated. It should also be remembered that the best rest is a change of activity; a person suffering from physical inactivity (inactivity) must necessarily turn to some kind of physical activity: this could be housework, gardening, long walks, etc.

Sleep and health

No matter how ideal your training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often get colds, you will take breaks from your classes. A week's break already rolls your results back.

Secondly, if you have weak connective tissue (a congenital diagnosis), you will be more likely than usual to pull the ligaments when reaching heavy weights. One careless movement or one bad warm-up is enough.

Thirdly, insufficient sleep greatly slows down anabolic processes in the body.

Therefore, you need to sleep well and toughen up. Building muscle requires stability and monotonous long-term work on your body, iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.

Two options for mass training programs - we train three times a week

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Basics
Nutrition
Training mode
Option A
First day: legs and shoulders
Day two: back and biceps
Day Three: Chest and Triceps
Option B
Day 1
Day 2
Day 3
Sleep and health

Basics

The muscles last the course, as soon as you stop delivering the “pharma” to the body, a rapid regression will begin.
Negative impact on sexual function in men (over time it weakens, since the body stops producing its own testosterone) and the appearance of secondary sexual characteristics of the male type in women (deepening of the voice, etc.).

So, you set out to build muscles. To do this you will need:

Organize your diet correctly.
Follow a training regimen - 3 days a week.
Actually, create a competent training program.
Plan a complex of sleep, rest, wakefulness.
Pay attention to your health and take into account contraindications.

Nutrition

For endomorphs, it is enough to add a little more carbohydrates to their diet than they should for a slim figure, and their weight will go up.

In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some amino acids in parallel.

Number of meals – 4–6 times a day.

Training mode

The three-day training program is a classic bodybuilding scheme for gaining muscle mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.

A three-day training program will be the best option in bodybuilding, because in 3 workouts you can pump up all key muscle groups.

Option A

A gym workout program should work all muscles. The emphasis is on basic exercises. Minimum isolated, maximum basic elements.

A training program for gaining muscle mass might look like this.

First day: legs and shoulders

Cardio and warm-up.
Barbell squats: 5 sets of 5-6 reps.
Leg press: 3 sets of 8–10 reps with maximum weights.
Lunges with dumbbells or leg extensions in the machine: 3 sets of 10 repetitions.
Bench press sitting behind the head: 4 sets of 6-8 repetitions.
Abdominal work: hanging leg raises with weights, 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, bend your knees slightly).

Day two: back and biceps

Cardio and warm-up.
Hyperextension: 3 to 15 without weight with a straight back.
Deadlift: 5 x 5-6 with maximum weights.
Upper block rows to the chest: 3 to 8.
Bent-over rows of a T-bar or dumbbell to the belt: 4 to 8.
Barbell for biceps: 4 to 6.
Hammer: 2 to 10.

Day Three: Chest and Triceps

Cardio and warm-up.
Bench press: 4–5, 5–6 repetitions.
Bench press on a bench with an incline of 30 degrees: 3 x 8 times.
Bringing your arms together in a crossover to the bottom of your chest: 2 x 10 times.
Arm extension in block: 3 to 10.
Abs: Roman chair crunches: 4 x 10 times with weight.

You need to rest for 1-2 minutes between sets. If you are not rested enough, you will not be able to fully complete the set.

Weights should be maximum, no pumping, no cheating, pay close attention to your technique.

Those with back problems should eliminate the deadlifts and squats. The latter can be replaced with Smith squats, a HAKK machine, or just a leg press.

A set of exercises for the whole body

To perform the exercises of this part of the complex, you will need a small mat:

Sit on the floor and spread your legs to the sides. As you inhale, reach for your left leg, then in the middle, then for your right leg.
We place our legs straight in front of us, stretch, trying not to bend our knees.
Let's change the position. One leg is straight and pointed to the side, the other is bent at the knee and pulled under you. We do bends similar to the first exercise. We repeat the exercise, switching legs.
Now pull both knees towards you. We tilt them alternately to the right and left. At the same time, we turn our head in the other direction.
Same starting position. We place our hands behind us. Raise one leg up and try to outline a circle. We do the same with the other leg.
Lie down on the floor. Raise your straight legs alternately.
Pull your knees towards you and repeat exercise number 4, but from this position.
Alternately rotate your upper body in different directions.
Lie down straight, raise one arm in front of you, move it behind your head, return to the starting position. Switch hands.
Lying straight, strain your abdominal muscles as much as possible, while trying to press your sacrum onto the floor.
Raise your legs up, bend them at the knees. Rotate your legs as if riding a bicycle, changing the direction of rotation.
Lie down on the floor. Raise your straight leg up. Do the same while lying on the other side.

Option B

And another 3-day training program. The second option is more designed to develop strength qualities.

Day 1

Cardio and warm-up.
Hyperextension: 2 to 15.
Deadlift: 5 sets of 5 reps and a sixth set of 60% of the working weight for 15 reps.
Bench press: 5 x 5 with heavy weight, but not maximal.
Biceps hammer: 2 x 10.
Abs: 2 x 2 hanging leg raises with weights and 2 x 10 Roman chair crunches with a dumbbell.

Day 2

Cardio and warm-up.
Bench press: 3 x 5 and 2 x 3 with maximum weights.
Hammer chest press: 3 x 8-10 with maximum weights.
Crossover raises, dumbbell raises lying on a horizontal bench with supersets: 2 x 10 and 2 x 10 (alternate 1 set of raises with 1 set of raises).
Extension of arms on a block: 3 x 10, 1 x 8, 1 x 6, 1 x 4 - we make a “ladder” with increasing weights. You must push yourself to the limit for the last 2 reps of each set using proper technique.
Abs: Roman chair crunches 3 x 10 with weight.

A set of health exercises for back pain

Pain in the back is the most common problem of most of our contemporaries who lead a sedentary lifestyle. If you also suffer from this problem, then the following physical exercises for health are just for you.

Exercise No. 1 – Lie on your back and lift your right leg up 15 centimeters from the floor. Hold your leg in this position until you feel tired. After this, place your foot on the floor, relax a little and repeat this healing exercise with your left leg. This activity not only relieves back pain, but also strengthens the abdominal muscles.

Exercise No. 2 – Lie on your back, bend your knees, placing your feet on the floor. Then try to press your feet onto the floor surface with maximum effort. You must complete this task until you get tired.

Exercise No. 3 – Lie on your stomach, bend your lower limbs at the knee joints approximately 45 degrees and lift your shins above the floor. Hold this position until fatigue sets in.

Sleep and health

No matter how ideal your training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often get colds, you will take breaks from your classes. A week's break already rolls your results back.

Thirdly, insufficient sleep greatly slows down anabolic processes in the body.

Therefore, you need to sleep well and toughen up. Building muscle requires stability and monotonous long-term work on your body, iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.

The best basic exercises for gaining mass

Squats

This exercise is the basis of mass training, it uses the maximum number of muscles and joints, gives a powerful anabolic boost to the entire body, and promotes the rapid growth of all major muscle groups. Involved: gluteal muscles, quadriceps femoris, lumbar extensors, rectus abdominis. Secondarily, the thigh biceps and calf muscles are included.

Place the barbell on your shoulders below your neck so that the bar rests on the top of your trapezius muscle.
Bring your shoulder blades together and open your chest.
Tighten your abdominal muscles to stabilize your spine.
While inhaling, smoothly lower your pelvis and hips to a parallel line with the floor. The knees should not form sharp angles, the shin should remain in a vertical straight line. The lower back is not rounded; for this, the chin is raised and the gaze is directed to the ceiling. The body should not fall too low on the hips, and the center of gravity should be on the heels.
With an exhalation, we straighten our torso, tensing our buttocks and thighs, not forgetting about the tension in our abdominal muscles, and straighten up completely.

Deadlift

This exercise, like squats, involves the maximum number of muscle groups - the quadriceps and biceps of the thigh, calves, lower back, and rectus abdominis. The trapezius, forearm, and lower leg also work

Place the barbell on the floor, face the bar with your feet parallel, shoulder-width apart.
Squat down with your knees bent at 90 degrees, straighten your back, slightly arching your lower back, tighten your abs.
With your palms, clasp the bar across the width of your shoulder joints.
As you exhale, lift the body, straightening your knees and torso, lift the barbell vertically along your shins with straight arms.
It is important to rise with the whole body at the same time , and not just with the pelvis; the movement begins with emphasis on the heels, without rounding the back.
As you inhale, return to a sitting position, touching the barbell to the floor.

Romanian deadlift

This is one of the varieties of deadlift, the gluteal muscles and hamstrings to a greater extent The exercise is also good for girls, since it eliminates the load on the quadriceps, unlike the classical technique. The abdominal muscles, lumbar extensors and trapezius also work

Lift the barbell off the floor with a shoulder-width grip and align your torso.
The feet are parallel to each other across the width of the pelvis.
Tighten your abdominal muscles and move your shoulders back slightly.
As you inhale, lower the bar along your thighs toward the floor, bending your knees.
When moving, the pelvis goes back, transferring the body weight to the heels, and the body tilts to the horizontal. The back remains perfectly straight. At the bottom point, feel the stretch in your hamstrings.
As you exhale, lift your body using your gluteal and lumbar muscles.

Lunges

Let's look at the alternating forward lunge technique. The exercise develops the gluteal group, quadriceps, and can be performed with a barbell on your shoulders or with dumbbells in your hands.

Place your feet together, hold the barbell on your shoulders and, while maintaining balance, while inhaling, lunge forward with your right leg so that the angle at the knee is straight.
Do not lean your body onto your hip and do not touch the floor with your lower knee.
Push your heel through the force of your buttocks and thighs and return your foot to the starting point as you exhale.
Repeat the same on your left leg, alternating your feet.

Bench press

The best basic exercise for developing the pectoralis major muscles. Secondary muscles : triceps brachii, anterior deltoids.

Lie down on a horizontal bench, position your head under the barbell.
Grab the bar with a wide grip, remove the bar from the racks and place it above your chest, forming a slight arch in your chest.
As you inhale, gently lower the barbell to the highest point of your chest, but without touching it. Elbows point to the floor.
Exhale and press the barbell up.

Pull-ups

There are several variations of pull-ups, depending on the grip and position of the hands, you can either widen or thicken the back muscles. The latissimus dorsi muscles work mainly the biceps and deltoids also One of the most common basic exercises in bodybuilding.

Grab the bar with a wide grip.
Exhaling, straining your back and arms, pull yourself up to the bar with the middle of your chest, arching your chest.
Bring your shoulder blades as close as possible to each other.
As you inhale, relax, but straighten your elbows without jerking.

Bent-over barbell row

The exercise develops the latissimus dorsi, teres major, brachii biceps, posterior deltoids and trapezius muscles.

Grasp the barbell with a medium grip and lift it off the floor.
Bend your knees, slightly tilt your body forward and stabilize the motionless position of your torso. The spine should be straight.
Hands are lowered freely, with an exhalation, pull the barbell to your stomach, gather your shoulder blades together. It is important to feel the tension more in the muscles of the back, not the arms.
As you inhale, smoothly straighten your arms. Raise your body only at the end of the exercise, most importantly, do not swing .

Army press

Develops the deltoid muscles (anterior and middle fascicles), triceps, and serratus anterior muscles.

Grasp the bar with a shoulder-width grip and place the barbell in front of you under your chin. Elbows in the same plane as the body.
Exhale and press the barbell overhead, fully extending your elbows.
As you inhale, lower the barbell a little slower, without touching your collarbones.

Dips

The exercise requires special equipment and good physical fitness. Dips work the triceps and pectoralis major muscles.

Place your palms on the bars under your shoulder joints.
As you inhale, bending and moving your elbows back, lower your body until the shoulder and elbow joints are in the same horizontal plane.
Exhale as you push up, reaching the starting position.

Dumbbell plank with arm abduction

Start by positioning the dumbbells shoulder-width apart, then grab the handles firmly and get into a plank position. Start on the right side. Taking a dumbbell, move your arm back until it is parallel to the floor. Then straighten your arm completely as shown in the picture. Return the weight to your chest and place it back on the floor. Repeat with the left side exactly the same.

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A set of basic exercises

Day 1 (Legs, shoulders)

Squats 4x8-12;
Deadlift 4x8-12;
Lunges 4x8-12;
Romanian deadlift 4x8-12;
Military press 4x8-12;
Barbell row to the chin 4x8-12.

Day 2 (Back, chest, arms)

Wide grip pull-ups 4x8-12;
Pull-ups with a narrow reverse grip 4x8-12;
Bent-over barbell row 4x8-12;
Bench press 4x8-12;
Dips 4x8-12;
Push-ups 4x8-12.

What is the "daily dozen"

This is a simple workout that should be easy and fun. It develops flexibility, improves posture, muscle coordination and balance.

Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also improves cognitive functions, improving brain function.

The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who experience some tightness in their bodies and sit most of the day.