Multi-joint exercises with dumbbells. Local, regional and global exercises. Technique for performing a chest push while standing in fitness

Single-joint exercises

Single-joint exercises, as you may have guessed, use only one joint (or two identical joints on different limbs). The movement in much better isolates the specific muscle that receives the maximum load.

Why is insulation needed? It turns out that as the length of training increases, the difference in strength between the large and small muscles increases. Large muscles gain strength faster than small ones. They also become stronger, but in absolute terms they do not reach the level of strength. Moreover, the difference makes itself felt after a year and a half of strength training.

The fact is that all multi-joint exercises are done using the strength of large and small muscles. Small muscles perform the work of assistants, but this does not make their role any less important. So it turns out that over the years, multi-joint exercises become less effective.

Let's say you're doing a leg press. The main driving force here is the quadriceps, the large muscle on the front of the thigh. It straightens the knee joint and you push the platform up. The biceps of the thighs (muscle) and the gluteal muscle (in other words, the buttock) help her. Since the strength of the quadriceps and the assistant muscles is not equal, they will “leave the game” before the quadriceps receives all the load it deserves.

It will seem to you that you managed to squeeze everything out of your quadriceps until the last repetition. How could it be otherwise if there is no extra repetition? Meanwhile, the load on the quadriceps will be clearly insufficient. It's a shame, right?

This “rule” applies to all multi-joint exercises, including those designed for the upper body. A prime example is incline bench presses. They are often recommended for women with protruding collarbones. The secret is that this exercise targets the upper area of ​​the pectoralis major muscle - it becomes thicker and masks the collarbone. The problem is that, together with the pectoral muscle, the weight is squeezed upward (the muscle of the back of the arm from the shoulder to the elbow) and the deltoids. Both are small muscles that lag behind the pectoralis major in strength. They fail early and force you to give up the exercise, although the chest still needs a couple of repetitions.

Well, what does single-joint exercises have to do with it? Remember, they target only one muscle. This means that by performing a single-joint exercise first, you can reduce the strength potential of the “main” muscle and thereby equalize it with the small assistant muscles. Believe me, this will be a real breakthrough in terms of intensity!

Basic exercises: a guide for beginners

I am always glad to see new faces in gyms, fitness centers, and because... In the spring-pre-summer season the movement is unreal, so I’m doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run wild from the number of exercise machines 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 through are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1

an hour-long training session on all machines at once.
What do you want, time is running out, and there is a lot to do: develop your shoulders, get rid of your stomach, 6-
pack abs, and a lot more. There is, of course, a minority who have already heard at least a little about hardware, 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 running through their heads: “Where should I start?”, “Which exercises should I do first?” And it must be said 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 the anatomy of human muscles and muscle groups. As we remember, the human muscular frame is made up of various muscle groups (both small and large), and a specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

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

Note:

From many trainers you can hear the following words addressed to beginners: “Don’t know where to start? Screw the base.”

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

To make it completely clear, I’ll explain it popularly: exercises on machines are isolating movements that polish our body (like icing on the cake), and multi-joint exercises are the cake itself, which you first need to knock out of your body.

So, the basis of strength training for any beginner is basic exercises with free weights. It is they who simultaneously influence different muscle groups (each of which does its own job), although none of them receives a full load. This puts more muscle mass into action than any isolated, single-joint exercise. This makes it possible to work with heavy loads and ensure faster growth of muscle mass.

In order to completely dispel all doubts regarding the benefits of the “base” at the initial stage of training, I will give the advantages that it has:

• These exercises are more physiological than isolating (local) exercises - i.e. the movements in them correspond as closely as possible to the anatomy of the human osteo-articular system, therefore the risk factor (with the correct technique) is minimized;
• When they are performed, less energy is consumed, because Several muscle groups work at once, which redistribute the load;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the cumulatively greater load on the body, which allows for muscle mass growth to be achieved in a much shorter period of time.

It should be remembered that without the correct technique for performing basic exercises, all your efforts will come to nothing. In addition, you can easily get injured and be disconnected from the training process for a fairly long period.

Therefore, we will pay the closest attention to technology, read on.

Basic exercises: technique

The classic set of basic exercises (which, by the way, moved into bodybuilding from the discipline) are the following: lying on a horizontal bench, squats with a barbell on your shoulders.

Also multi-joint (not classic) include the following: (barbell chest press), pull-ups on the horizontal bar, bent-over barbell rows, dips, and a couple of others. In general, as you already understood, these are all those exercises that involve a large number of muscle groups (from large to small). Let's take a closer look at the technique of performing these three golden exercises in bodybuilding. Gold because it is on them that your entire training process will be based and the foundation for future muscle volumes will be laid.

Note:

If you think that recognized bodybuilding stars (for example, Schwarzenegger

or
Dorian Yates
) are not at all familiar with the basics, the technique of its implementation and have pumped up only due to their 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 is on how well you master the technique of performing multi-joint exercises (how well you perform them), all further progress of training and the time period that you will need to move to the next level in building your body depends.

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

1. Deadlift

Despite the fact that newcomers devote too little time to the database (or not at all), this is not half the problem. The other “floor” is the lack of correct technique for performing the exercise. Very often in gyms you can observe rather depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then at one fine moment one of the trainers “crashes” his entire technique (and “crashes” for the cause).

And all because over time, initially incorrect execution ceases to become a habit and the body automatically repeats this programmed program every training session. As a result, we have that the person seems to be already experienced ( 1-1,5

I went to the gym for a year), but performed the basic exercise incorrectly, thereby robbing myself during the entire training period. Therefore, in order not to step on such a rake, but to immediately set yourself up and do everything correctly and correctly, 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 basic free weight exercise that stimulates overall muscle growth.

The main workers here are (see image):

• Hamstrings (1
  ) ;
• Buttocks (2
  ) ;
• Spinal erectors (3
  ) ;
• Latissimus muscles (4
  ) ;
• Upper back muscles (5
  ) ;
• Quadriceps (6
  ) ;
• Adductor muscles (7
  ) ;
• Forearms (8
  ) ;

Starting position (see image)

So, the step-by-step sequence of actions (preparation for execution) looks like this (see image):

1. Come close to the bar, feet narrower than shoulders and parallel to each other (1
   ) ;
2. Squat down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. The arms are vertical, the shoulders are under the barbell, the gaze is directed straight up ( 2
   ,
   3
   )

Note:

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

Execution technique

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

1. Take a deep breath and, as you exhale, begin to pull the barbell. The takeoff is smooth and even (no jerking from the floor), the bar slides along the legs ( 1
   ) ;
2. After passing the barbell through your knees, you should straighten up completely and slightly squeeze your shoulder blades (2
   );
3. Return to starting position.

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

During a deadlift, the erector spinae muscle serves to strengthen and stabilize the spine, while the gluteal muscles and hamstrings act to extend the spine in the lower back.

What to pay attention to:

• You need to lower and raise the barbell quite slowly and smoothly;
• The downward movement must begin by moving the pelvis back;
• The bar should slide along your thighs throughout the entire movement;
• The lower back should be arched;
• After passing your knees (lower movement), you need to lightly touch the floor bar with the weights.
• 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 they 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 weights), it is enough to practice with the weight of the bar or small weights ( 10
kg on each side of the barbell) to hone the technique and finesse of movement. When working with heavy weights, use a weightlifting belt to protect your spine from unnecessary stress.

Errors

Despite the fact that I tried to present everything in as much detail as possible and demonstrate it illustratively, the following errors very often arise: rounded back (1

), beating the bar off the floor (
2
), when lifting, the pelvis overtakes the torso (
3
) (see image).

Try to catch mistakes (fix your attention) made during the execution process, and also memorize the movement to the point of automatism and perform everything technically correctly from the very beginning. At first, a mirror, or more precisely, your reflection in it, can become a non-illusory assistant for you. Look at yourself from the outside (in the mirror) when you deadlift, and then mistakes will be minimized, if any occur at all.

Execution options

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

Actually, we're done with deadlifts, let's move on to...

Barbell bench press

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

• Pectoral muscles (1
  ) ;
• Deltoids (2
  ) ;
• Triceps (3
  )

Starting position

(see image)

So, the step-by-step sequence of actions looks like this (see image):

1. Lie down on a bench and grab the bar with a grip slightly wider than shoulder-width apart; head - press tightly to the bench ( 1
   ) ;
2. Bring your shoulder blades together, bend your lower back, spread your legs wide, let your feet rest firmly on the floor (2
   ) ;

Execution technique

(see image) :

1. Remove the barbell and bring it to your chest, then smoothly (as you inhale) lower it until it touches your lower chest (1
   ) ;
2. As you exhale, press the barbell up and return to the starting position. The grip width 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 retracted throughout the movement, the lower back is arched. Breathing: inhale - slowly down, exhale - powerfully up.

Note:

There are different options for placing your hands - classic, or medium. Narrow - the load shifts to the sternum and requires more effort from the triceps. Wide – the load shifts to the sides of the chest, reducing the effort of the triceps. You can do the press not at full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Errors

When performing a bench press, the following errors often occur: raising the head/turning it to the sides, lifting the pelvis from the bench (1

), incomplete range of motion (
2
) (see image).

Execution options

There are different options for performing the bench press: classic (1

), with an arched back (
2
), with raised and arched legs (
3
) (see image).

Although this exercise is secretly the most favorite among bodybuilders, not all athletes can feel the work of the pectoral muscle, and therefore some simply exclude it from their training program.

That's it, the next exercise is next...

Squat with a barbell on your shoulders

This is a basic leg training exercise. It best increases muscle mass and muscle strength throughout the body, but is mostly used to achieve convex buttocks (girls - this is your thing :)). The maximum impact is on (see image):

• Quadriceps (quadriceps) (1
  ) ;
• Hamstrings (2
  ) ;
• Buttocks (3
  ) ;
• Lower back muscles (static tension) (4
  ) .

Starting position

(see image)

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

1. Go to the power rack/rack where the barbell (bar with weights) is located, take a wide grip and go under it, then put the barbell on your shoulders and bend your lower back (1
   ) ;
2. Remove the barbell from the racks, take a step back and place your feet shoulder-width apart, move your elbows back, squeeze your shoulder blades and tense 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. Inhale deeply and slowly squat until your thighs are parallel to the floor (or slightly lower), and as you exhale, return to the starting position. Remember, your knees should not go beyond your toes and you should not straighten them completely at the bottom ( 1
   ) ;
2. During the downward movement, move your pelvis back (shifting your body weight onto your heels and the outer edge of your feet), your balance will help you maintain your body tilt forward (2
   ) ;
3. The back is arched throughout the entire movement. Breathing: inhale – down, exhale – up. The gaze is directed ahead ( 3
   ) .

So, the 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 your shoulder blades drawn together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which will eliminate the unpleasant sensation of the pressure of the bar on the back.

Errors

Very often the following errors occur in this exercise: round back (1

), bringing the knees together (
2
), lifting the heels and bringing the knees forward over the toes (
3
), barbell on the neck (
4
) (see image).

Execution options

There are various options for performing squats with a barbell, and they depend on how the legs are positioned (1

) and from the location of the barbell - front squats (
2
) (see image).

When your feet are already shoulder width apart (1

), the vastus lateralis and abductor muscles are loaded.
When your feet are shoulder-width apart ( 2
), all thigh muscles are maximally worked.
When the stance exceeds shoulder width ( 3
), the emphasis shifts to more work on the inner quadriceps, sartorius and adductor muscles.

In addition to performing squats with a barbell on your back, it can also be performed with a barbell located on the collarbone (upper chest), in which case the load shifts from the gluteal muscles towards the quadriceps. If you are still new to bodybuilding (up to 1

year), then performing squats in a Smith machine may be an ideal option for you. This machine will provide better control over technique and overall increase body stability.

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: take a deep breath and hold your breath, tense all the abdominal muscles, arch the lower back. All this allows you to avoid excessive tilt of the body forward and the possible negative effects of large weights on the spine.

Actually, we are done with squats, and somehow imperceptibly our article has also come to its logical conclusion (what, really? Well, finally), but before we say goodbye, I will give interesting statistics that speak about the value of basic exercises. A scientific experiment was conducted in which it was found that muscles grow more from hormones than from training (see image).

Exercises that have the greatest impact on the production of testosterone and growth hormone are just these three classic, basic ones. So screw it :) base! So, as always in conclusion, some results on all of the above await you.

Basic exercises: FAQ

In order to assimilate all the material as much as possible and sort it out, remember the following advantages 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;
• By gradually honing your technique and adding weight, you can achieve constant progress in your training;
• Maximum simultaneous involvement of a large number of muscles;
• Enormous energy consumption will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “pound” your body with grueling approaches and huge repetitions;
• The period of implementation of the “base” must be provided with appropriate support from.

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

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 will build your initial muscle frame. From this moment on, it is multi-joint exercises that are your initial task in training and the foundation for the future that will allow you to progress further, so pay close attention to the above exercises and especially the technique of performing them.

PS.

Yes, I completely forgot, don’t even try to do the exercise like this...

PS2.

If you have any questions, something is unclear or anything else, write in the comments, I will be happy to help.

Very often, when making recommendations when drawing up a training program, there is a reference to certain types of exercises. As a rule, exercises are divided into basic (multi-joint) and isolating. Here you can add an intermediate type - exercises of a local nature.

Let's see how they all differ from each other.

Putting the principle into practice

• Start training a specific muscle with a single-joint exercise. First, do 1-2 warm-up sets with light weights. Then set your working weight, but add another 5-8% of the load - after all, you are now doing the exercise first, and you have more strength.
• For the next multi-joint exercise, you need to take less weight than usual. By the way, after a single-joint exercise, such a weight may seem even heavier to you. This circumstance makes this technique indispensable for fitness athletes with injuries. If you have knee pain, heavy squats would be dangerous and would aggravate the pain. Well, after single-joint extensions, you will squat with a lighter safe weight.
• There is no need to set strength records in a single-joint exercise. 10-12 repetitions per set are enough until you feel a burning sensation in the muscle.
• You can do all the sets of the single-joint exercise first and then move on to the multi-joint exercise. However, you can do it differently. Combine single-joint and multi-joint exercises into supersets. Do the single-joint set first and then move on to the multi-joint set without resting. You will rest between such paired supersets.
• You will do multi-joint exercises at the end of your workout, when fatigue has already taken its toll. To avoid injury, perform them under the supervision of a trainer. There is another way out: do multi-joint

1. Exercise classification systems.

Exercises can be classified according to two systems:

By the number of joints involved in movement:

• Multi-joint exercises.
• Single-joint exercises.

According to the sports equipment with which the exercise is performed:

• Exercise with a barbell.
• Exercise with dumbbells.
• Exercise on the simulator.

Multi-joint and single-joint (basic and isolating).

From the author: When they talk about basic exercises, most often they mean multi-joint exercises. When they talk about isolating, they mean single-joint. Classifications into basic and isolating cannot be entirely correct, since in some sports basic exercises are called competitive exercises, which can lead to confusion. Therefore, classification into multi-joint and single-joint exercises will be used.

Multi-joint exercises

– exercises where two or more joints are involved in movement. Multi-joint exercises are always performed with heavier weights, as they involve more muscle groups.

Examples of multi-joint exercises for large muscle groups:

1. Pectoral muscles - bench presses with a barbell or dumbbells.
2. Latissimus muscles - bent over barbell or dumbbell rows, all kinds of rows on machines.
3. Quadriceps - squats, leg presses.

Single-joint exercises

– exercises where one joint is involved in the movement. Single-joint exercises focus on one muscle group, isolating it as much as possible from other muscle groups.

Examples of single-joint exercises for small muscle groups:

1. Biceps - standing barbell curl.
2. Triceps - French press.
3. Anterior deltoids – lifting dumbbells in front of you.

Main differences:

If you do not take into account the number of joints involved in the movement, then the main differences are the number of muscle groups involved. In any multi-joint movement, two or more muscle groups will be involved in the work, while in a single-joint exercise, the main load will fall on one muscle group.

An example of a multi-joint exercise is the close-grip bench press.

• Auxiliary muscle groups are the pectoral muscles and the anterior deltoid muscles.

An example of a single-joint exercise (standing arm extension on a block).

• The main muscle group is the triceps.
• Accessory muscle groups - no.

From the author: It is possible to completely isolate a muscle only in laboratory conditions. In any exercise, a large number of muscles work, both statically (the muscle is tense, but does not contract) and dynamically (the muscle contracts). For a simpler analysis of the exercise, muscles that are static will not be analyzed.

Barbells, dumbbells and exercise machines.

Briefly about the simulators.

“Gym equipment for the disabled” is a statement from Soviet weightlifting coaches.

There is some truth in this statement; exercise machines were invented in distant years for recovery after injuries or operations. The main goal of the simulator is to isolate one muscle group as much as possible and ensure safe movement. This was done so that in case of injury it was possible to give a controlled load to one or another muscle, while maximizing the control of movement.

After the exercise machines showed their effectiveness, they began to gain popularity in sports as auxiliary exercises. Exercise machines have their advantages and disadvantages; more about that.

Types of simulators:

• Block.
• Lever.

2. The main differences between barbells, dumbbells and exercise machines.

Trajectory and amplitude of movement:

Barbell

:

• The trajectory of movement
  is set by a person.
• Range of movement
  - can be limited by the bar.

• Bench press the barbell; when lowering, the bar touches your chest and does not allow you to lower it further.

Dumbbells

:

• The trajectory of movement
  is set by a person.
• The amplitude of movement
  can be limited by the physiological and anatomical characteristics of a person.

• Dumbbell bench press, when lowering the dumbbells, poorly stretched pectoral muscles or an immobile shoulder joint greatly limits the range of motion.

Block simulator:

• Trajectory of movement
  —
• The amplitude of movement
  is set by the person, but can be limited by the structure of the simulator.

Lever trainer:

• The trajectory of movement
  is limited by the simulator.
• The amplitude of movement
  is set by the person, but can be limited by the structure of the simulator.

Stabilizer muscles.

Muscle stabilizers

- these are muscles that stabilize movement during exercise.

• Bench press – delta muscles stabilize the shoulder joint.

Exercises with dumbbells

– the maximum number of stabilizer muscles is involved in movement, relative to barbells and exercise machines.

Barbell exercises

– fewer stabilizer muscles are involved in work relative to dumbbells, but more than on exercise machines.

• When pressing dumbbells, the stabilizer muscles will be involved more than in a barbell bench press, since it is more difficult to control the trajectory of dumbbells throughout the entire amplitude than a barbell.
• At the same time, the weight of the barbell is greater than that of dumbbells, and when pressing the barbell, the muscles of the stabilizers will receive a greater load, despite the fact that there will be fewer of them.

Block trainers

– less stabilizer muscles are involved in work than with dumbbells and barbells, but more than with lever exercise machines.

Lever trainers

- the smallest number of stabilizer muscles are involved in the work.

Example: When doing chest rows on a block machine, more stabilizer muscles will be involved than on a lever machine, since the trajectory is not limited by the structure of the machine.

At the same time, on a lever simulator the trajectory is limited and most of the load falls on the latissimus muscle; you can also lift more weight and, accordingly, the latissimus will receive more load.

Safety

When it comes to safety, simulators definitely win, since that’s what they were invented for.

• Dumbbells
  are dangerous (especially on multi-joint exercises) due to the complex trajectory of movement.
• Barbells
  are dangerous (especially on multi-joint exercises) due to the large weight in the exercise

What is more dangerous than a dumbbell or a barbell?

It is extremely difficult to answer this question unambiguously, since there are no specific statistics.

Rather, it is worth saying that one exercise with dumbbells may be safer than an exercise with a barbell, while another is more dangerous. Poor exercise technique is also dangerous.

Block exercise machines and lever exercise machines are safe due to the limitations of the machine and the uniform load on the muscles (more on this later).

From the author: “Make a fool pray, he will bruise his forehead” - a popular proverb. This proverb very well describes the situation when incorrect technique and the wrong approach to the training process leads to injury, and not the danger of the exercise.

Angle of load application.

This is where machines have a great advantage over free weights. This is due to the force of gravity; the earth pulls any projectile down, thereby setting the load. And in block simulators you can set the angle of application of the load.

Example:

This is clearly visible for the latissimus muscles, when all thrusts in the horizontal plane are performed only on lever and block simulators.

Also with triceps, to straighten pressed and lowered arms, you can only use exercise machines, or you need to be in a vertical position, with your head down, which is extremely inconvenient.

Load throughout the entire amplitude.

The meaning here is approximately the same as with the angle of application of force. The simulator, unlike free weights, can maintain the load on the muscle throughout its entire amplitude.

• Bending arms with a barbell while standing, the load is based on the biceps at an angle in the arm of 90 degrees, at the beginning of the movement and at its completion the load is significantly less.

3. Misconceptions associated with exercise equipment.

There are many opinions and misconceptions associated with exercise machines, let’s look at some of them.

1. Drying blocks.

There is some truth here, but it is not connected with the fact that the block is not used to gain muscle mass, but with the fact that during drying the chance of injury is huge, and the block is safer. It is also not unimportant that when working on a block, the nervous system is less involved, and when drying, the central nervous system does not “cook” well, and it is much easier to perform an approach on a block without overloading the central nervous system.

• Conclusion: It's the lack of calories that dries you out, not the block exercise machine.

2. Blocks are not used to gain muscle.

Misconception: blocks are used to gain muscle mass, in combination with a barbell and dumbbells. The more professional the athlete, the more he uses exercise equipment in his training.

• Conclusion: Blocks are used to gain muscle mass.

3. Blocks shape muscles.

Misconception. The shape of muscles is determined genetically. It is impossible to change the shape, perhaps only the volume.

• Conclusion: The shape of muscles is determined genetically.

General conclusion:

Barbells, dumbbells and exercise machines have their advantages and disadvantages. For maximum effect from the training process, you should use all the equipment, in the right sequence and build the training program correctly.

• Beginners:
  Barbells. They will help improve the neuromuscular connection, strengthen ligaments and joints, and work out stabilizer muscles. Give general stress to the entire body, which will trigger adaptation in the body and future growth.
• Not beginners:
  Barbell and dumbbells. After mastering the technique and general physical training, you should use dumbbells. For example, if you started to uncouple the split and do 2-3 exercises per muscle group.
• Advanced:
  Barbells, dumbbells, blocks and levers. After there are already 3-4 exercises per muscle group in the split, you can use machines as the third and fourth exercises.
• Professionals:
  I wouldn’t dare recommend it to professionals, but I’ll tell you what they do: Many professionals don’t work with free weights at all, but only on machines (for safety), some do their main work with a barbell and dumbbells (like Ronnie Coleman). The point is that a professional has a very well developed neuromuscular connection, they know their body well and use what suits them.

There are different types of exercises in bodybuilding, which can be divided into:

• multi-joint
  – working with a barbell, free weight, body weight;
• isolated
  – work on simulators, blocks, frames.

They differ from each other in that the first ones are basic exercises for gaining weight.

, and the second are grinding/polishing, cutting out specific parts from the total volume of the mass.

The classic basic exercises in powerlifting are:

There are more basic exercises in bodybuilding; a complete list of basic exercises by muscle group in bodybuilding is presented below.

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the barbell until it touches your chest, and then raise it until the elbow joint is fully straightened. The grip should be wide enough, wider than shoulder width. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and anterior deltoids.

The incline bench press allows you to work the upper sections of the chest muscles (if performed in a head-over-toe position) or their lower sections (if performed in a head-down position).

When pressing dumbbells, the lowest point of movement is much lower than when pressing a barbell, which allows you to perfectly work the pectoral muscles. In addition, you can change the trajectory of movement, squeeze dumbbells located in parallel, bring them together at the top point, which engages new muscle bundles and has a slightly different effect on them.

Due to the fact that lying dumbbell flyes involve the same muscles as the bench press, the load is focused on the inner edge and middle of the pectoralis major muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. Flying is also done to improve the relief of the pectoral muscles. By performing this exercise you can improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

This assistance exercise is aimed primarily at strengthening the pectoral muscles, latissimus dorsi and, indirectly, the triceps. Pullover is usually performed as an additional exercise when working on the pectoral muscles.

One of the main exercises to strengthen the back muscles. To perform, you need a horizontal bar or crossbar, which is easy to make even at home. This is the simplest exercise, but its value lies in the fact that it is basic and allows you to use a large number of different muscle groups.

As a compound movement, the deadlift involves almost every muscle, either to stabilize the position or to lift the weight. This exercise is used to build strength and mass in the muscles of the legs, back, and indeed the whole body.

By regularly performing this exercise, you can develop the latissimus, teres major muscles, and also influence a number of others, which will allow you to achieve visual and actual thickening of your back. This exercise is used as a complement to various deadlift variations in order to fully work out the back muscles.

This exercise allows you to create an aesthetic V-shaped torso. In this case, the arms should not go back, but move strictly in the plane of the body. The grip should not be wide; it is optimal when the forearm is perpendicular to the bar at the lowest point. The back should bend and the legs should be supported.

already described above

Squats with a barbell primarily engage the quadriceps; the synergists (helping with movement) in this case are the gluteal muscles, soleus muscles, along with the adductor muscles of the thigh. The calf and thigh muscles act as stabilizers. The back extensors, abdominal muscles and others also work.

This exercise perfectly develops the calf muscles. You can perform it both sitting and standing. To achieve the best result, it is reasonable to combine both options.

Performing this exercise requires very simple equipment - parallel bars. You can find them in almost any yard, not to mention gyms. For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to effectively work out your triceps and chest, but the degree of load depends on the position of your arms.

In order to increase the strength and volume of the triceps, use the French press. It affects all triceps bundles, especially the upper and long ones. This also allows you to visually increase the volume of your arm.

To develop the upper part of the triceps and increase its strength and size, you should use a close-grip bench press. Moreover, despite the highest working weight compared to other triceps exercises, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can really work on the shape of your triceps. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

You can increase strength and mass in your biceps with this basic exercise. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.

If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work. And vice versa.

In order to develop the biceps brachii and forearm muscles, dumbbell bicep curls are used. The exercise involves turning your hands outward while lifting. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since turning the palm when bending the elbow adds efficiency.

Most bodybuilders use this basic exercise to develop the shoulder girdle. It perfectly loads the middle and anterior deltoids, as well as the upper trapezius muscles.

To develop the triceps and shoulder girdle muscles, it is recommended to perform dumbbell or barbell overhead presses in a standing position. Here the main load falls on the deltoid muscles, with the main emphasis on the anterior section, as well as the triceps.

With this exercise, the rear deltas, rotator cuff muscles and trapezius muscles are pumped. Bent-over dumbbell raises are best for developing the shape and definition of the deltoid muscles.

The exercise is suitable for working the middle deltas, upper and middle trapezius. Also, the chin pull separates the trapezius from the deltoids, allowing you to draw and hone the shape of the trapezius muscles, as well as outline a clear line between the deltoids and the trapezius.

Shrugs are used to develop the trapezius muscle. The exercise is quite simple: holding the weight in straight arms, lowered along the body, raise the shoulders as high as possible, then lower the shoulders back without bending the arm at the elbow. Shrugs are usually performed with weights, dumbbells, barbells, or on a special machine. In this case, the bar can be placed both in front of the hips and behind the body.

Training and competition loads

Load is the effect of physical exercise on the athlete’s body, causing an active reaction of its functional systems.

Competitive load is an intense, often maximum load associated with performing competitive activities.

Training load does not exist by itself. It is a function of muscle work inherent in training and competitive activity. It is muscular work that contains the training potential, which causes the body to undergo a corresponding functional restructuring.

By their nature, loads used in sports are divided into training and competitive, specific and nonspecific; by size - small, medium, significant and large; by focus - on those contributing to the improvement of individual motor qualities or their components, improving the coordination structure of movements, components of mental preparedness or tactical skill, etc.; by coordination complexity - those performed under stereotypical conditions that do not require significant mobilization of coordination abilities, and associated with the performance of movements of high coordination complexity; according to mental tension - more intense and less intense, depending on the requirements for the mental capabilities of athletes.

All loads, based on the magnitude of the impact on the athlete’s body, can be divided into developing, supporting and restorative. {banner_st-d-1}

Developmental loads include large and significant loads, which are characterized by high impacts on the main functional systems of the body and cause a significant level of fatigue. Such loads on the integral impact on the body can be expressed in terms of 100 and 80%. After such loads, a recovery period for the most involved functional systems is required, respectively 48-96 and 24-48 hours.

Supporting loads include medium loads that affect the athlete’s body at a level of 50-60% in relation to heavy loads and require restoration of the most tired systems from 12 to 24 hours. Restorative loads include small loads on the athlete’s body at a level of 25-30% in relation to large ones and requiring recovery for no more than 6 hours.

The choice of a particular load must be justified, first of all, from the standpoint of efficiency. The most significant signs of the effectiveness of training loads include: 1) specialization, i.e., a measure of similarity to a competitive exercise; 2) tension, which manifests itself in a predominant effect on one or another motor quality when certain energy supply mechanisms are activated; 3) value as a quantitative measure of the impact of exercise on the athlete’s body.

The specialization of the load involves their distribution into groups depending on the degree of their similarity to the competitive ones. Based on this criterion, all training loads are divided into specific and nonspecific. Specific loads include loads that are significantly similar to competitive loads in terms of the nature of the abilities demonstrated and the reactions of functional systems.

In the modern classification of training and competitive loads, there are five zones that have certain physiological boundaries and pedagogical criteria that are widespread in training practice. In addition, in some cases, the third zone is divided into two more subzones, and the fourth - into three in accordance with the duration of competitive activity and the power of work. For qualified athletes, these zones have the following characteristics.

1st zone - aerobic recovery zone. The immediate training effect of loads in this zone is associated with an increase in heart rate to 140-145 beats/min. Blood lactate is at resting levels and does not exceed 2 mmol/l. Oxygen consumption reaches 40-70% of MIC. Energy is provided through the oxidation of fats, muscle glycogen and blood glucose. The work is ensured entirely by slow-twitch muscle fibers, which have the properties of completely utilizing lactate, and therefore it does not accumulate in the muscles and blood. The upper limit of this zone is the aerobic threshold speed. Work in this area can take from a few minutes to several hours. It stimulates recovery processes, fat metabolism in the body and improves aerobic abilities.

Loads aimed at developing flexibility and coordination of movements are performed in this zone. The exercise methods are not regulated. {banner_st-d-2}

The amount of work during the macrocycle in this zone in different sports ranges from 20 to 30%.

The 2nd zone is aerobic and developing. The short-term training effect of loads in this zone is associated with an increase in heart rate to 160-175 beats/min. Blood lactate is up to 4 mmol/l, oxygen consumption is 60-90% of MIC. Energy is provided through the oxidation of carbohydrates and, to a lesser extent, fats. The work is provided by slow muscle fibers and fast muscle fibers of type “a”, which are activated when performing loads at the upper limit of the zone - the speed of the anaerobic threshold.

The fast muscle fibers of type “a” entering into work are able to oxidize lactate to a lesser extent, and it slowly gradually increases from 2 to 4 mmol/l.

Competitive and training activities in this zone can also take several hours and are associated with marathon distances and sports games. It stimulates the development of special endurance, which requires high aerobic abilities, strength endurance, and also provides work to develop coordination and flexibility. Basic methods: continuous exercise and interval extensive exercise.

The amount of work in this zone in the macrocycle in different sports ranges from 40 to 80%.

The 3rd zone is mixed aerobic-anaerobic. The short-term training effect of loads in this zone is associated with an increase in heart rate to 180-185 beats/min, blood lactate to 8-10 mmol/l, oxygen consumption 80-100% of MPC. Energy is provided primarily through the oxidation of carbohydrates. Work is provided by slow and fast muscle units. At the upper limit of the zone - the critical speed corresponding to the MOC, fast muscle fibers of type "b" are activated, which are not able to oxidize the lactate that accumulates as a result of work, which leads to its rapid increase in the muscles and blood, which reflexively also causes a significant increase in pulmonary ventilation and formation of oxygen debt.

Competitive and training activities in a continuous mode in this zone can last up to 1.5-2 hours. Such work stimulates the development of special endurance, provided by both aerobic and anaerobic-glycolytic abilities, and strength endurance. Basic methods: continuous and interval extensive exercise. The amount of work in the macrocycle in this zone in different sports ranges from 5 to 35%.

The 4th zone is anaerobic-glycolytic. The immediate training effect of loads in this zone is associated with an increase in blood lactate from 10 to 20 mmol/l. Heart rate becomes less informative and is at the level of 180-200 beats/min. Oxygen consumption gradually decreases from 100 to 80% of MIC. Energy is provided by carbohydrates. Work is performed by all three types of muscle units, which leads to a significant increase in lactate concentration, pulmonary ventilation and oxygen debt. The total training activity in this zone does not exceed 10-15 minutes. It stimulates the development of special endurance and especially anaerobic glycolytic capabilities.

Competitive activity in this zone lasts from 20 seconds to 6-10 minutes. The main method is intense interval exercise. The amount of work in this zone in the macrocycle in different sports ranges from 2 to 7%.

Zone 5 is anaerobic-alactate. The short-range training effect is not associated with heart rate and lactate indicators, since the work is short-term and does not exceed 15-20 s per repetition. Therefore, blood lactate, heart rate and pulmonary ventilation do not have time to reach high levels. Oxygen consumption drops significantly. The upper limit of the zone is the maximum speed of the exercise. Energy supply occurs anaerobically through the use of ATP and CP; after 10 s, glycolysis begins to join the energy supply and lactate accumulates in the muscles. Work is provided by all types of muscle units. The total training activity in this zone does not exceed 120-150 s per one training session. It stimulates the development of speed, speed-strength, and maximum strength abilities. The amount of work in the macrocycle ranges from 1 to 5% in different sports.

The classification of training loads gives an idea of ​​the operating modes in which various exercises used in training aimed at developing various motor abilities should be performed. At the same time, it should be noted that in young athletes from 9 to 17 years old, certain biological indicators, such as heart rate, in different zones may be higher, and lactate levels may be lower. The younger the young athlete, the more these indicators diverge. In cyclic sports associated with the predominant manifestation of endurance, for more accurate dosing of loads, the 3rd zone is in some cases divided into two subzones: “a” and “b”. Subzone “a” includes competitive exercises lasting from 30 minutes to 2 hours, and subzone “b” - from 10 to 30 minutes. The fourth zone is divided into three subzones: “a”, “b” and “c”. In subzone “a” competitive activity lasts approximately from 5 to 10 minutes; in subzone “b” - from 2 to 5 minutes; in subzone “c” - from 0.5 to 2 minutes.

Training loads are determined by the following indicators: a) the nature of the exercises; b) the intensity of work during their implementation; c) volume of work; d) the duration and nature of rest intervals between individual exercises. The ratios of these indicators in training loads determine the magnitude and direction of their impact on the athlete’s body.

Nature of exercises. According to the nature of the impact, all exercises can be divided into three main groups: global, regional and local impact. Global impact exercises include those in which 2/3 of the total muscle volume is involved in the work, regional - from 1/3 to 2/3, local - up to 1/3 of all muscles.

With the help of global impact exercises, most of the problems of sports training are solved, ranging from increasing the functionality of individual systems to achieving optimal coordination of motor and autonomic functions in conditions of competitive activity.

The range of use of regional and local exercises is much narrower. However, using these exercises, in some cases it is possible to achieve changes in the functional state of the body that cannot be achieved using global impact exercises.

The intensity of the load largely determines the magnitude and direction of the impact of training exercises on the athlete’s body. By changing the intensity of work, it is possible to promote the preferential mobilization of certain energy suppliers, intensify the activity of functional systems to varying degrees, and actively influence the formation of the basic parameters of sports equipment.

The intensity of work is closely interrelated with the developed power when performing exercises, with the speed of movement in cyclic sports, the density of tactical and technical actions in sports games, duels and fights in martial arts.

In different sports, the following dependence is manifested: an increase in the volume of actions per unit of time, or speed of movement, is usually associated with a disproportionate increase in demands on energy systems that bear the primary load when performing these actions.

Workload. During sports training, exercises of varying duration are used - from a few seconds to 2-3 or more hours. This is determined in each specific case by the specifics of the sport, the tasks that individual exercises or their complex solve.

To increase alactic anaerobic capacity, short-term loads with maximum intensity are the most acceptable. Significant pauses allow for recovery. Work of maximum intensity for 60-90 s leads to the complete depletion of alactic anaerobic sources during exercise, and, consequently, to an increase in their reserve, i.e., work that is highly effective for improving the process of glycolysis.

Considering that the maximum formation of lactic acid in muscles is usually observed after 40-50 s, and work mainly due to glycolysis usually lasts for 60-90 s, it is loads of this duration that are used to increase glycolytic capabilities. Rest pauses should not be long so that the lactate level does not decrease significantly. This will help improve the power of the glycolytic process and increase its capacity.

Prolonged aerobic exercise leads to intensive involvement of fats in metabolic processes, and they become the main source of energy.

Comprehensive improvement of various components of aerobic performance can be ensured only with fairly long single loads or with a large number of short-term exercises.

It should be taken into account that as long-term work of varying intensity is performed, not so much quantitative as qualitative changes occur in the activity of various organs and systems.

The ratio of load intensity and work volume varies depending on the level of qualification, preparedness and functional state of the athlete, his individual characteristics, and the nature of the interaction between motor and autonomic functions. For example, work of the same volume and intensity causes different reactions in athletes of different qualifications. Moreover, the maximum load, which naturally implies different volumes and intensity of work, but leads to a refusal to perform it, causes different internal reactions in them. This manifests itself, as a rule, in the fact that in high-class athletes, with a more pronounced reaction to the maximum load, the recovery processes proceed more intensely.

Duration and nature of rest intervals. The duration of rest intervals is the factor that, along with the intensity of work, determines its primary focus.

The duration of rest intervals must be planned depending on the tasks and training method used. For example, in interval training aimed at primarily increasing aerobic performance, you should focus on rest intervals at which heart rate decreases to 120-130 beats/min. This makes it possible to cause changes in the activity of the circulatory and respiratory systems, which most contribute to increasing the functional capabilities of the heart muscle.

When planning the duration of rest between repetitions of an exercise or different exercises within the same session, two types of intervals should be distinguished.

1 Full intervals, guaranteeing by the time of the next repetition practically the same restoration of performance that was before its previous execution, which makes it possible to repeat the work without additional strain on the functions.

2 Stressful (incomplete) intervals, at which the next load falls into a state of more or less significant under-recovery, which, however, will not necessarily be expressed over a certain period of time without a significant change in external quantitative indicators, but with an increasing mobilization of physical and psychological reserves.

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.

Principles of treatment

Here are some examples of exercises to improve lumbar motor control/core stability.

Deep muscles

In serious pathologies where deep muscle dysfunction is clearly present, we recommend that doctors first concentrate on motor control training and later move on to general strengthening exercises.

Superficial muscles

It is very important that doctors and sports specialists who undertake training of the superficial muscles of their patients have a good understanding of their pathoanatomical features, and are also able to predict what effect physical exercise will have on this. Ideally, all these exercises should be performed with correct lumbopelvic position with full control of the deep muscles. The number of repetitions and hold time may vary depending on your training goals (as long as the exercise is performed with good control).

Crunches

Lie with your back on the floor, bend your knees, arms crossed over your chest, feet pressed to the floor. Lift your shoulders off the floor and pull your torso towards your knees. Avoid full sit-ups and make sure your lower back does not lift off the floor.

Oblique crunches are performed like regular crunches, but you need to reach your shoulders towards the opposite knee.

Plank

Lie on the floor on your stomach. Keeping your torso straight (as if extended in one line), lift yourself up on your toes and elbows so that your elbows are directly under your shoulders. Stay in this position as long as you can control the correct body position. To make the exercise more difficult, you can try lifting your leg off the floor a little.

Bridge

Lie with your back on the floor, knees bent, feet on the floor. Lift your pelvis off the floor and point it up, resting your shoulders and feet on the floor. You can complicate the exercise by performing a bridge on one leg (the second leg is straightened and looking at the ceiling).

Raising legs from the "cat" position

Take a knee-elbow position, back straight. Raise one leg to horizontal level, repeat on the other leg.

Superman

The technique is the same as in the previous exercise, however, at the same time as the leg, you should raise the opposite arm to a horizontal level.

Leg raises

Lie on your back, legs straight, arms along your body, palms down. Then raise one leg 10 cm, the lower back should not come off the floor, do not let it round. Change your leg. You can make the exercise more difficult by lifting both legs at once.

A hundred

Lie on your back, legs straight, arms along your body. Then raise your legs and bend them at the knees (the bend angle at the knees and hip joints should be 90 degrees). Next, lift your hands off the floor a few centimeters and start drumming your hands on the ground (you need to hit your hands 100 times). Focus on keeping your hips and legs completely still and your back flat.

Leg extension

Lie on the floor, legs straight, arms along your body. Lift one leg off the floor, keeping the other straight and pressed to the ground, then slowly lower it. Switch legs.

There are also many exercises that can be performed with a fitball. Such training has been shown to have a better effect on neuronal activity and the trunk's ability to maintain balance than floor training. Here are tips and examples of exercises from Akuthota for core stability training:

• Study your core anatomy well.
• Emphasis on active participation.
• Increase the difficulty of deep muscle training once the patient can complete 30 repetitions with an 8-second hold.
• Pretension of the deep abdominal muscles.
• Sliding your feet along the floor with pre-tension of the deep muscles.
• Raising the legs from a supine position (with pre-tension of the deep muscles).
• Performing a bridge (with pretension of the deep muscles).
• Pretension of deep muscles while standing.
• Horizontal row with pretension of deep muscles.
• Walking with pretension of deep muscles.
• Raising the arms from the “cat” position (with pre-tension of the deep muscles).
• Lifting the legs from the “cat” position (with pre-tension of the deep muscles).
• Alternately lifting opposite legs and arms (with pre-tension of the deep muscles).
• Exercises for the quadratus lumborum and obliques (increase the difficulty if the patient can do 30 repetitions with an 8-second hold).
• Side plank with bent knees.
• Side plank with straight legs.
• Facilitation techniques for torso twisting, if necessary.
• Reduction of MTD, visualization, palpation, work with pelvic tilt, use of ultrasound.
• Functional body positions during training with core activation.

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.

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.

How to do exercises for the latissimus dorsi muscles

These exercises will also help target the trapezius, rhomboids, infraspinatus, teres major, and teres minor muscles.

Upper pulley to chest

Sit on a bench, press your feet to the floor, grab the handle with a straight grip slightly wider than your shoulders - this position of your hands will allow you to put more stress on your latissimus muscles.

You can tilt the body back a little and lock it in this position. Fixation is of great importance: if you want to fully load your back, swinging must be eliminated.

Lower your shoulders and squeeze your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to the starting position. There is no need to raise your shoulders to your ears at the extreme point - keep them lowered and your shoulder blades retracted.

Perform 3-5 sets of 10-12 reps.

Pull of the lower block to the stomach

In addition to the lats, abdominal rows work the mid-trapezius and rhomboids well. Therefore, if you want to pump up both the upper and lower back with one exercise, include this option in your workout.

Sit on the machine, place your feet on the platform, and grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle toward your stomach, then return it to the starting position and repeat.

Do not jerk your back or lean back: only your arms move throughout the entire exercise.

Do 3-5 sets of 10-12 reps.

Incline Pull-Ups

Another universal exercise that works well on almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can do a pull-up.

Find a low crossbar. If you work out at the gym, you can use a barbell on racks. Grasp it with a straight grip slightly wider than your shoulders: this position of the hands will more engage the latissimus dorsi and trapezius muscles. If possible, do inclined pull-ups on loops or rings - this will increase the load on your back.

Hang on the selected apparatus, tighten your abs and buttocks, and stretch your body in one line. Lower your shoulders and squeeze your shoulder blades together, pull yourself up until your chest touches and lower back down.

You can simplify the exercise in two ways: find a higher bar so that your body is in a more vertical position, or bend your knees at a right angle and place your feet on the floor.

Incline pull-ups can be made more difficult by using elevation. Place your feet on the stand so that your body is in a horizontal plane.

Perform 3–5 sets of 15–20 reps.

Straight grip pull-ups

For maximum loading of the latissimus muscles, use a straight grip slightly wider than shoulder width. If possible, try rotating pads on the horizontal bar: they not only pump up your hands and forearms, but also put more strain on your back.

Grasp the horizontal bar, lower your shoulders and squeeze your shoulder blades together. Pull yourself up so that your chin goes beyond the level of the horizontal bar, lower yourself back down and repeat. When doing pull-ups, do not jerk or swing. At the top point, do not pull your chin up to reach the horizontal bar; at the bottom point, keep your shoulder blades retracted.

You can make the exercise more difficult by wearing a weight belt. Instead of simplifying, it is better to replace it with lat pull-downs or Australian pull-ups.

Perform 3-5 approaches at close range.

Bent-over barbell row

This exercise works well on almost all the back muscles: the latissimus, trapezius, rhomboids and even the extensor muscles. And if you only have to choose one exercise for your back, this is a good option.

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.

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.

1. Due to poor technique, you can get injured, because you have to work with heavy weights.
2. Often athletes do not see progress from performing basic movements, which is again due to the lack of correct technique.
3. 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:

Multi-joint bodyweight exercises

Classic multi-joint exercises with your own weight, these are with different positions of the hands, push-ups on the uneven bars and pull-ups on the crossbar or horizontal bar with different grips.

Hello everyone, the “ABC of Bodybuilding” project is in touch! Well, the long-awaited spring has arrived - the snow is melting, the birds are singing, and there is less and less clothing. There are only a few left before the beach season. 3-4

month, which means that now is the hottest time for those who decided to lose weight, bulk up and get the proportions they always wanted. Today's topic is basic exercises.

Spring can be felt not only on the street, but also in gyms and fitness rooms. In particular, if previously such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, there are new bodies and faces everywhere. The female half simply comes in an endless stream, and newbies arrive with every training session. 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 grab onto, how and where to start their training. This is exactly what we will be dealing 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, more simply put, work on the basics.

So, let’s get comfortable, prick up our ears and pay attention, let’s go...