Gyms are constantly replenished by beginners who have no idea about building a workout, muscles, exercises, nothing. When an abundance of simulators appears before them, then they get lost "where should I practice?"
More often than not, guys come to pump up biceps and abs cubes, but someone thinks that his pectoral muscles are lagging behind, but, as is usually the case, everything is lagging behind.
How to load several muscle groups at once, if you need to perform exercises sequentially? So, you can. Exercises that combine the load on several muscles are called multi-joint and they are very popular in powerlifting and bodybuilding.
Basic exercises are the big three: squats with a barbell on your shoulders, bench press on a horizontal bench and deadlift .
These exercises were first used by powerlifting athletes, and then gradually entered the bodybuilder training programs.
To the multi-joint (basic) exercises can also be attributed: standing barbell press (army bench press), pull-ups on the horizontal bar, pulling the bar in the slope to the belt, push-ups on the bars, etc.
Consider a magnificent three of iron sports. And let's start with the bench press.
Bench Press (the bench press)
This is a basic exercise that has adjustable weight, which is used by athletes to increase muscle volume and strength. Bench press - the most popular and adored by all exercise.
During the exercise, the entire load is borne by:
Lie on a bench so that your eyes are under the bar. The head and buttocks are pressed tightly to the bench, the shoulder blades are reduced and also pressed, in the lower back there is a deflection.
Legs should have a firm position on the ground. The grip on the neck is slightly wider than the shoulders.
The most common mistakes when performing a bench press: lack of touching the pelvis and bench, incomplete range of movement of the bar, separation of the head from the bench and turns.
To do the bench press on the pectoral muscles only, perform a bench press without a bridge and / or with legs on a bench to isolate the pectoral muscles.
And also the bench press on an inclined bench, which is performed as a warm-up exercise for the pectoral muscles (approximately 60-70 percent of the working weight):
Deadlift is one of the exercises where only precise technique will ensure safe execution.Therefore, before you start this exercise, read how to correctly and talk with people in the room who can show and tell you.
Deadlift is an exercise that simultaneously loads a large number of muscles and provides good muscle gain.
The muscles involved in the work:
First, go to the bar on the floor and place your feet shoulder-width apart parallel to each other.
Secondly, the grip should be slightly wider than the width of the shoulders, hands take an upright position.
Thirdly, the shoulders are above the bar, and the gaze is not directed down, but up.
Fourth, do not forget about a straight back !! This rule will be the key to your healthy spine.
Bend your back forward as much as possible.
Take a deep breath and exhale lift the bar. No abrupt movement. Vulture moves strictly up along the legs.
The final position will be the position when you will be straightened with a barbell in your hands.
Pay attention to:
The basic exercise is leg training, which significantly affects the increase in body weight.
Muscles involved in the work:
Squeeze slightly under the barbell, the grip is slightly wider than the shoulders, bend your lower back, remove the barbell from the racks.
Take 2-3 steps back, put your feet shoulder width apart, bring the shoulder blades, look away.
The most common mistakes while doing squats:
So, in this article you met the great three of iron sports, with the base: bench press, deadlift, squats.
What else would I like to say on this topic: