The main HIT exercises can be divided into two categories: single-joint and multi-joint. In single-joint exercises, as you might guess, only one joint is involved (or two identical joints on different limbs). These include, for example, raising the arms with dumbbells, since only the shoulder joints are involved in this movement. The overhead press is a good example of a multi-joint exercise, as this movement involves the joints of the shoulders, elbows, and wrists.

Both types of exercise are essential for building muscle, but for different reasons. Movement in single-joint exercise isolates much better specific group muscles such as the deltoids in the dumbbell extension example. In multi-joint exercise, different muscle groups perform specific work, although none of them receive the full load. The overhead press works on your triceps, deltoids, and trapezius muscles, but none of these muscle groups have full range of motion. This requires good triceps extensions, dumbbell or deltoid exercise and trapezius shrugs.

But this does not mean that the overhead press is a defective exercise. It activates more muscle mass than any single-joint exercise. This means that you can work with much more workload and provide more fast growth musculature.

So, exercises of one type are intended for an overall increase in muscle mass, and exercises of another type are for training and development of individual muscles when they are subjected to a load over the maximum range of motion. The right combination of these exercises forms the best workout routine.

Best single-joint exercises

Best Multi-Joint Exercises

Dumbbell press on horizontal bench

Best second-tier exercises

Exercises to Avoid

Below following exercises are unsafe, so it is recommended to avoid them:

Barbell clean and jerk

Jerk with dumbbells

Snatch with a barbell

Dumbbell snatch

Dumbbell lunges

Jump squats with dumbbells

Barbell Front Squat

"Bridge" with a barbell

The push, snatch and press of the bar with two hands are popular exercises for Olympic weightlifters and are necessary in their training, since these movements with the heaviest equipment are included in their competition program. However, the "explosive" nature of such exercises puts a huge strain on the working muscles, joints and connective tissues. In addition, in all these exercises, the inertia of movement is too great. so that they can serve to effectively build up muscle mass... Some football coaches recommend that players do jerking exercises with a barbell, but this does not benefit the players. Refrain from these and any other harsh, explosive movement.

Barbell or dumbbell lunges are another dangerous exercise. Reciprocating with a heavy weight creates too much inertia. Plus, barbell squats are more effective and much safer.

Jumping squats with dumbbells are another risky exercise. A sharp straightening with repulsion from the floor threatens with sprains and traumatic damage to muscle tissue.

Front squats with a barbell are uncomfortable and limit mobility, as the projectile is above your collarbones during the movement. Barbell squats are again more effective.

The "bridge" with a barbell across the chest is a favorite exercise for many wrestlers. However, when doing it, too much pressure is created on cervical spine spine. Special simulators for the neck muscles, the brands Nautilus, Hammer and MedX are better suited for this purpose.

All strength exercises are divided into polyarticular and single-joint... We are talking about the elementary foundations of training, and without them it's like going to school without a primer. Without understanding this difference, you will alternate exercises at random. Meanwhile, in fitness, the sequence of certain exercises is considered fundamental. It is in arithmetic that the sum does not change from the change of places of the terms. In strength exercises, rearranging them in places, you can get unexpectedly different results.

So, first about the character strength exercises- they force either several joints to work at once, or just one. A typical example is the barbell squat. When you squat, flexion occurs at the same time in the ankle, knee and hip joints... But in lifting the biceps, only one joint works - the elbow.

From time immemorial it was believed that the first to be done polyarticular exercises... The logic is clear here: what more joints works, the more muscles work. Well, a large number of muscles must be "loaded" with a lot of weight. For curls of arms, 10 kg is a huge weight, and for squats it is ridiculous. Well, what more weight, the more you get tired.

This suggests the correct conclusion: you have to do it first, while you are “fresh”. And leave the "nonsense" like bending arms for later. If you do the opposite, you will waste energy, and they may not be enough to give your best in heavy squats.

Flawless logic? For beginners only! The last Scientific research showed that advanced fitness women should do exactly the opposite. Do single-joint exercises first, and then multi-joint exercises. It sounds like a methodical dissonance, but it works flawlessly.

Single-joint exercises

Single-joint exercises, you guessed it, use only one joint in the work (or two identical joints on different limbs). The movement is much better at isolating the specific muscle that is receiving the maximum load.

Why Isolation Needed? It turns out that as the training experience increases, the difference in strength between large and small muscles grows. Large muscles gain strength faster than small ones. Those, too, are getting stronger, but in absolute terms they do not reach the big ones. 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 by the strength of large and small muscles. Small muscles perform the work of assistants, but this does not make their role 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, a large muscle on the front of the thigh. She straightens knee-joint and you push the platform up. Help her hip biceps (muscle) and gluteus muscle(in other words, the buttock). Since the strength of the quadriceps and the muscles-assistants are not equal, they will "get out of the game" before the quadriceps has received all the load it should.

It will seem to you yourself that you have managed to squeeze everything out of the quadriceps until the last repetition. How else 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 striking example is incline presses lying down. They are often recommended for women with bulging collarbones. The secret is that this exercise is aimed at top area 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 delta. Both those and others are small muscles, lagging behind in strength from the pectoralis major. They refuse early and force you to quit the exercise, although nurses still need a couple of repetitions.

Well, what does single-joint exercises have to do with it? Remember, they target only one muscle. And this means that by performing the one-joint exercise first, you can lower the power potential of the "main" muscle and thereby equalize it with the small muscles-assistants. Trust me, this will be a real breakthrough in terms of intensity!

Putting the principle into practice

• Start training a specific muscle with a single-joint exercise. First, do 1-2 lightweight warm-up sets. 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 a weight less than usual. By the way, after a single-joint exercise, this weight may seem even heavier to you. This circumstance makes this technique indispensable for traumatized fitness players. If your knees hurt, heavy squats would be dangerous and exacerbate the pain. Well, after single-joint extensions, you will squat with a lower safe weight.
• In a single-joint exercise, there is no need to set power records... Enough 10-12 repetitions in a set until a burning sensation in the muscle.
• You can do all sets of single-joint exercises first, and then move on to multi-joint exercises. However, you can do it in another way. Combine single-joint and multi-joint exercises into supersets. First, do the single-joint set and do the multi-joint without rest. You will rest between such paired supersets.
• You will do multi-joint exercises at the end of your workout when fatigue is already evident. To avoid injury, perform them under the supervision of a trainer. There is another way out: do multi-joint

The effectiveness of the session with own weight many professional athletes have controversy and doubts. There is an opinion that exercises without additional weights do not give excellent results. However, for those new to sports functional training ideal for improving strength performance and increasing muscle mass.

Pros and cons of bodyweight exercise

If your goal is to improve your body contour, then a bodyweight exercise program is right for you. But for a set of muscles, training with a large number of repetitions without weights is not suitable at all. Sports professionals often advise the Tabata exercise complex. This functional training fights well against overweight... However, for obese people, such training can be dangerous. It is better to seek the advice of a doctor first in this case.

Benefits of functional training:

1. No cost required sport equipment in the early stages of sports.
2. You can train at home or on the sports ground.
3. You can customize the training program by changing or adding exercises.
4. Correction of problems of the musculoskeletal system and posture disorders.
5. Performing multi-joint exercises, several muscle groups are trained simultaneously.

There are also disadvantages to such workouts:

1. Not suitable for people who are overweight.
2. It is impossible to gain large muscle mass.
3. In the future, there will be a need to purchase sports equipment for effective training.

When exercising without equipment, observe correct breathing and exercise technique.

The main principle of the respiratory system during exercise physical activity is the exhalation of air with tension and inhalation - at the easy stage of the exercise. Not adhering to the execution technique, you will not only fail to achieve the desired result, but also, possibly, injure yourself. Before you start, watch the videos sports activities and evaluate the technical composition of the exercises. Also, during the first lessons, stand in front of a mirror. This will help track your mistakes and technique.

There is no need to rush when doing the workout, do all the positions of the program slowly. Do not make long stops before repetitions or between sets; during exercise, try to maximize the load on the muscle group on which you are approaching. Put in the effort and get the most out of your workout.

At the end of each workout, be sure to devote 15-20 minutes to cardio workouts. If you are a beginner, then do the first lessons at an average pace. No need to exercise at a frenzied pace, better keep correct breathing and do cardio for longer. Ideal for this interval running or climbing stairs.

The effectiveness of multi-joint exercises

Multi-joint exercises with their own weight are an excellent solution for those who want to lose weight in a short time excess weight or to give a relief to the body. A large number of exercises are related to basic techniques they are mandatory for most athletes. If you do this workout systematically, your strength indicators will grow more intensively.

If you are unable to attend gym, then training without equipment is great. TO basic training include the following exercises: push-ups, squats, pull-ups, lunges, etc. If it is difficult to perform, for example, push-ups, you can find an analogy in an easier form. Combine basic with additional exercises, try to pay attention to all muscle groups during training, namely: muscle groups of the legs, chest, back and arms.

Block related articles

Bodyweight Workout Program for Men: Effective Techniques

Requirements for beginners:

• regular training and repeated exercise;
• optimized loads and systematic rest;
• an increase in the number of approaches and repetitions for a quality load.

To improve the quality of the body professional athletes recommend not only to choose good training positions, but also to follow the rhythm of the classes. It is recommended to train with a large number of repetitions, for example, in one lesson, perform: 30 squats (10 repetitions in 3 sets); 18 push-ups (6 reps in 3 sets). Do the other exercises in the same way.

1. Burpee, to increase the intensity, try to jump higher each time. (10-12 times in three sets).
2. Plank, there are many variations of the exercise. Beginners should start with the 20 second bar, gradually increasing the time to 60 seconds.
3. Raising the legs to the crossbar with a delay at the highest point. (15 times in three approaches).
4. Push-ups on a bench with a narrow position of the arms will perfectly pump the muscles of the back and shoulders. (12-15 times in three trips).
5. Push-ups on the uneven bars. (8-10 reps per leg).
6. Slow crunches will help bring the abs into shape, pay attention to breathing as you perform. Do about 30 reps per workout.
7. Elevated steps: 30 times on each leg.
8. Raising the legs from a prone position. (12-15 times in 3 sets).
9. Lunges, in a confined space, can be performed in place, 30 reps per leg.

Be sure to observe pauses between classes, give your muscles time to rest. In untrained people muscular system recover slowly, after training, do a small stretch, and warm up for 10 minutes before class.

Very often, when making recommendations when drawing up a training program, there is a reference to one or another type of exercise. 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.

Basic (or multi-joint) exercises.

This is a group of exercises that involve more than two large joints. A classic example similar exercise there will be barbell squats. In this case, during the exercise, work occurs in the knee and hip joints.

Thus, when doing squats with a barbell, almost all the muscles of the body are involved - not only the legs, but also the back, and other large muscle groups. That is why it is recommended to build the training program on basic exercises - you use much more muscle in the same time.

In addition, such exercises develop your central nervous system, give a stronger hormonal and metabolic response, which allows you to increase muscle mass. In fact, this is an interconnected process: you can get the best hormonal response only by using heavy weight weights, and you can use a lot of weight only in multi-joint exercises, in which the legs and back are involved - the strongest muscle groups.

List of multi-joint exercises:

• Squats
• Deadlift
• Straight Leg Row, Romanian Row
• Row of the bar in an incline to the abdomen
• Bench press
• Bench press
• Pull-ups
• Barbell bends
• Hyperextension

Local exercises.

The exercises of the Jeanne group include all those that, for a number of reasons, are not included in the polyarticular group, but they cannot be called isolating. We can say that these are exercises that involve one large muscle group (legs, back).

List of local exercises:

• Lunges
• Pulls of the block to the chest or to the belt
• Row of a dumbbell to a belt
• Seated Barbell Press (with back support)
• Seated dumbbell press (with back support)
• This, in fact, also includes pull-ups.

Isolation exercises.

This group includes exercises, the task of which is to isolate as much as possible 1 muscle group in the work. Very often, exercises in this group are the main ones in training programs, which is not very correct for a number of reasons:

• In these exercises, it is physically impossible to use a large weight of weights, which means that the hormonal response will be small;
• Even if you try to take a lot of weight, you will put excessive stress on the joints, which are not adapted for this, unlike the large joints;

The task of these exercises is to give a pumping effect, promote sarcoplasmic hypertrophy, and increase the blood supply to the muscle due to a multi-repetitive mode of work. You shouldn't give up these exercises, but you shouldn't put them at the forefront either.

But they also have a plus - using such exercises, it is difficult to overtrain.

This group of exercises includes all exercises involving small muscle groups, or isolating large ones.

• Various lifts for biceps using a barbell, dumbbells or exercise machines;
• Various triceps extensions;
• Lifting and spreading dumbbells for deltas (shoulders);
• Set and press dumbbells (pectoral)
• Machine Leg Exercises (Leg Press, Smith Machine Squats)

Of course, one must understand that such a division was created, first of all, for the convenience of the trainees themselves. A number of these exercises, if desired, can be attributed to other groups. For example, pull-ups definitely cannot compete in effect with squats or deadlifts, but they should still be attributed to basic exercises, since their analogue on simulators - deadlifts - definitely belong to the local group.

Also, if desired, heavy presses and dumbbell spreads can be attributed to the local group. I refer them to the isolation group, because using a lot of weights in this case is stupid - for this there are barbell presses.

Any training program is built, for the most part, from the exercises of the multi-joint and local group. It is quite possible to combine them - for example, on leg day, put a squat with the first exercise, and with the second - lunges with a barbell in place. Or, when training the back, start with deadlifts, continue with pull-ups, and finish off with dumbbell and block traction.

In the same way, when drawing up a full body program, you can give heavy, multi-joint exercises for one muscle group(for example, deadlift) and in the other - more simple (for example, barbell pull or dumbbells to the belt).

The main thing is not to make a common mistake and not build a training program only from isolating exercises, since there will be little sense from this.

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Physiological classification of exercise

In his daily activities - in everyday life, at work, during physical culture and sports - a person performs a variety of motor actions: tasks) is an exercise.

In a competitive sports exercise, the set of motor actions (movements) is aimed at achieving the maximum possible sports performance(examples sports exercise: high jump, javelin throw, shooting, sport game, running or swimming a certain distance).

A huge number of physical, including sports, exercises necessitates their classification. Physiological classification groups physical exercises with similar functional characteristics. On the one hand, these are such exercises, for the successful implementation of which, to a certain extent, similar modes, means and methods can be used. physical education(sports "sports training.) On the other hand, physical exercises are combined into one group, which can be equally used in the system of physical education ( sports training) to increase the functionality of the same physiological organs, systems and mechanisms, and therefore the same physical quality... So, the possibilities of cardiovascular and respiratory systems, which determine the level of endurance development to the greatest extent, can be successfully increased when using different physical exercises of the same group: long running, cycling, swimming, cross-country skiing.

General physiological classification of exercise

The most general physiological classification of physical exercises can be carried out on the basis of identifying three main characteristics of the activity of the muscles carrying out the corresponding exercise:

1) the volume of active muscle mass;

2) type muscle contractions(static or dynamic);

3) strength or power of contractions.

Local, regional and global exercises

Depending on the volume of active muscle mass, all physical exercises are classified into local, regional and global.

Local exercises include exercises in the implementation of which less than 1/3 of the total muscle mass of the body is involved (archery, pistol, certain gymnastic exercises).

Regional exercises include exercises in which approximately 1/3 to 1/4 of the total muscle mass of the body takes part (gymnastic exercises performed only by the muscles of the arms and upper limbs, trunk muscles, etc.).