Too many athletes fall for the hook of isolated movements. Don't repeat their mistakes, don't sacrifice your progress for the love of single-joint movements. Play the game with basic exercises!

The training process is a series of choices. You choose the goals you want to achieve and determine what you need to achieve them. Then you decide to devote some of your time and energy to moving towards these goals. It's simple, isn't it?

In fact, there are other choices that have a huge impact on training process, but we rarely give them even a fraction of our attention. One of critical aspects is the definition of the concept within which we will consider the human body. Is it a set of independent parts called "muscle groups" that need to be separated and worked out one at a time? Or that one system that should be trained and strengthened with intense and global incentives?

To be honest, you don't have to answer this question. I give my hand to cut off that a quick glance at training program and how you spend your time in the gym. If week after week, for hours on end, you wade through the jungle of dozens of exercises and try to work each muscle group from all possible angles, then you are a supporter of isolated movements. And I am here to tell you that it is time to change your approach and use it as actively as possible.

I know what you're thinking: “But Todd, I want to pump up my arms. Therefore, I will train biceps and triceps. And leave me alone". This point of view distorts the very essence of how human body moves, grows, and how it works in general. If you want to more muscle, strong muscles, strive to create a more athletic physique, basic exercises will become the best choice of all available options. This is why almost every one of you should send isolated movements to hell.

Single-joint movements

Also called isolated movements, these exercises focus on movement in one joint.

Examples:, and almost all exercises performed on simulators. If the purpose of the exercise is to "work out" a particular muscle group (for example, middle delta or short head of the biceps), these are single-joint movements.

Multi-joint movements

They are also called basic or compound movements; to move the load, these exercises require the well-coordinated work of many levers and joints.

Examples: free weight exercises such as, and,. If the next day after performing the movement, you feel soreness and fatigue of many muscle groups most likely, this is a multi-joint movement.

Hypertrophy and single-joint movements

Mechanical stress, exercise volume and calories cause the muscles to grow. This is a simplified explanation, but I prefer it over most of the other explanations because it is clear and easy to apply in practice.

If you are going to ramp up muscle mass According to the proposed scheme, it is clear to you that in exercises with high load, creating the maximum mechanical (muscle) tension, the largest number of muscles is involved. Think about how many joints and muscles are involved in squats, deadlifts, presses, and rows. There is nothing supernatural in these movements. Yes, they are difficult, complex, but with correct execution they create a muscle strain that no isolated exercise can match.

This is also true in relation to the volume of the load. To stimulate muscle growth, which is provided by heavy compound movements, will require an unrealistic amount of single-joint exercises.

Without exception, all compound movements are the most efficient use of the precious time spent in gym.

Strength and single-joint exercises

Despite the fact that strength is most often symbolized by tense biceps, strength indicators are largely determined not by muscles, but by nerves. Muscle tissue is only able to withstand stress when the central nervous system and its peripheral signaling systems tell the muscles to generate stress. To train your brain and central nervous system motor centers, you need powerful stimuli that require a quick response. But this is much simpler than nuclear physics. All you have to do is lift a heavy load quickly.

Despite the fact that strength is most often symbolized by tense biceps, strength indicators are largely determined not by muscles, but by nerves.

Heavy load incompatible with isolated exercises... I'm sure you can pick up a weight that will make lifting the biceps an extremely difficult exercise, but it will not be a real test for the nervous system.

Biceps curls can stimulate local muscle growth and increase the resistance of muscles to stress, but the impulse that the brain receives will never become that emergency alarm that shouts: "Watch out!" Therefore, you will not receive the impulse without which it is impossible to develop the real strength of all muscle groups.

Athleticism and single-joint exercises

The body parts are not isolated from each other. Every muscle, joint, tendon and bone is part of a system, which in turn constitutes an even larger system. The only reason we call the biceps or hamstrings as independent motor units is because of the curiosity of the ancient Greeks who identified these structures during the dissection of a cadaver.

It is enough to look at the human body as a unified and global motor system, and not as isolated motor units in an atlas of anatomy, and it becomes obvious that muscles and joints do not work alone. We move using a complex articular system that extends from head to toe. And as long as artificial devices such as machine bolsters do not isolate the joint, natural movement will require many joints throughout the body to engage.

Single-joint movements are often performed in a sitting or lying position, and the movement occurs in one joint along the simplest trajectory, which is never seen in everyday physical activity. In sports, we also move freely in space without any external stabilizers like benches, seats or nautilus machines.

Almost all athletes got bigger and stronger when they gave up single-joint exercises for higher training loads

Consider this and ask yourself which makes more sense - squats or leg extensions? You know the answer.

Lifting weights cannot be replaced by anything

If you are a representative competitive bodybuilding and you really need a high peak bicep for the upcoming performance, you will definitely need some single-joint exercises. But for most of us, they are simply unnecessary.

I can't communicate with every athlete, but many people choose single-joint exercises because:

1. They think that pressing or curling can be a substitute for complex multi-joint exercises; or
2. They want to develop a specific muscle group or tighten lagging muscles to improve strength in basic exercises.

An example of the latter would be people who believe that machine leg extensions will help them with squats, or that they will be able to tighten more after working out their biceps directly. However, the truth is that simply increasing the volume of the core exercises is a much more effective way to accomplish this task.

I know from my own experience that almost all athletes became bigger and stronger when they gave up single-joint exercises for high training loads. Your body doesn't care about biceps, triceps, or quads. He only assesses the intensity of the stress factor and adapts to stress, and therefore well-chosen compound exercises with a high load are best suited to boost muscle growth.

And so that you can quickly reach your cherished goal, I will list my favorite basic exercises to replace the popular single-joint exercises.

Instead of curls for biceps - pull-ups

Most pulling movements place a load on the biceps, but pull-ups are the most effective and powerful of all pulling options. Pull-ups simultaneously develop massive arms and strong back so it's a wonderful and win-win option.

Instead of spreading arms to deltas - presses

The bench press and overhead press hit the deltoid muscles. After army press or bench press, do not rush to move on to accented deltoid work, but add a couple of approaches to the bench press and give the deltas a heavy load.

Instead of leg curls - Romanian deadlift

For lifting heavy load and the development of an athletic physique requires strong muscles in the back of the torso. PCT trains the hamstrings to become larger and stronger when standing, which is much more applicable in sports and Everyday life than bending the knees while sitting or lying down.

Instead of leg extensions - front squats

Squats are the king of lower body exercises. Many guys spend years perfecting their squatting skills but stay on the verge of success by ignoring front squats.

When done correctly, the front squat is a safe movement that generates significant force, which is many times more effective than endless leg extension in a machine.

There are countless different barbell, dumbbell and machine strength exercises in bodybuilding - however, only a few are basic and all are secondary. In order to train effectively and, you must first of all learn the technique of these particular basic exercises.

The key difference between basic strength exercises is that they are multi-joint and load all large muscle groups of the body at once - as opposed to isolating ones, which work only on one muscle group (for example, biceps or abs). In addition, basic exercises are most often performed with a barbell.

Basic Barbell Exercises

Scientific studies show that the more different muscle groups are simultaneously involved in the performance of a certain strength exercise, the more actively this exercise affects the body's production of growth hormone and other anabolic hormones that the body needs for muscle growth and mass gain (1).

In other words, if you really want to gain muscle mass, you should approach your body training in a comprehensive manner, and not just "swing biceps" or "swing chest". A beginner who has learned to perform basic exercises correctly is quite capable of increasing body weight by 5-7 kg in the first months.

Multi-joint basic exercises

When performing multi-joint basic exercises with heavy weights, the entire body of the athlete is subjected to stress. In addition to the muscles of the arms, body and legs, the respiratory and even the central nervous system are included in the work - this is what provides a significant hormonal response, leading, ultimately, to muscle growth.

Most beginners are unable to exert willpower on a specific muscle (let alone consciously engage that muscle during training), which indicates a weak neuromuscular connection between the brain and muscles. Performing heavy basic exercises can improve this connection, increasing the effectiveness of the training.

Cons of basic exercises

The main disadvantage of basic exercises is that they really require perfect knowledge of the correct technique. Performing these exercises with a lot of weight significantly increases the risk of injury even with the smallest mistakes - which is why it is best to learn the correct technique for these exercises with.

In addition, many beginners tend to progress too quickly, unnecessarily increasing their working weight and doing more frequent power training than their body needs. It must be remembered that basic workout must be performed. Otherwise, chronic overtraining will result.

***

The most important for gaining muscle mass are multi-joint basic exercises, which increase testosterone and other hormones through a complex effect on the body and the central nervous system... Five such exercises are allocated to the basic group - deadlift, squats, bench press, standing press and deadlifts.

In bodybuilding, there are different kinds exercises that can be divided into:

• polyarticular- work with a barbell, free weight, own body weight;
• isolated- work on simulators, blocks, frames.

They differ from each other in that the first are basic exercises for gaining mass, and the second - grinding / polishing, cutting specific parts from the total mass.

The classic basic exercises in powerlifting are:

There are more basic exercises in bodybuilding, full list basic exercises for muscle groups in bodybuilding are presented below.

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the bar of the bar until it touches the chest, and then raise it until it is fully straightened elbow joint... 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 the front delta beam.

Bench press on incline bench allows you to work out the upper sections of the chest muscles (if performed in the "head above the legs" position) or their lower sections (in the head down position).

With a dumbbell press, the bottom point of movement is much lower than with a barbell press, which allows you to perfectly work out the pectoral muscles. In addition, you can change the trajectory of movement, squeeze parallel dumbbells, bring them together at the top point, which involves new muscle bundles and has a slightly different effect on them.

Due to the fact that lying dumbbell breeding involves the same muscles as the bench press, the load is focused on the inner edge and the middle of the large pectoral muscle... At the same time, the chest is given a convex shape, a clear separation between its muscles is achieved. Wiring 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 exercise is primarily aimed at strengthening the pectoralis, lats and, indirectly, the triceps. Pullover is usually performed as additional exercise when working on the pectoral muscles.

One of the main exercises for strengthening the back muscles. To perform, a horizontal bar or crossbar is required, 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.

In the deadlift, as in a complex movement, almost all muscles are involved: either to stabilize the position, or to raise the weight. This exercise is used to build strength and muscle mass in the legs, back, and indeed the whole body.

By regularly doing this exercise, you can develop the lats, large round muscles, as well as affect a number of others, which will allow you to achieve visual and actual thickening of the back. This exercise is used as an adjunct to the various deadlifts in order to fully work your back muscles.

This exercise creates an aesthetic V-shape for the torso. In this case, the hands should not go back, but move strictly in the plane of the body. The grip should not be wide, optimally when at the lowest point the forearm is perpendicular to the crossbar. The back should bend, and the legs should be in support.

already described above

Squatting with a barbell primarily involves the quadriceps, the synergists (helping in 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. Back extensors, muscles also work abdominal other.

Exercise is great for developing calf muscles... You can perform both sitting and standing. For achievement better result it is reasonable to combine both options.

This exercise requires very simple equipment - the 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 work out the triceps and chest with high quality, but the degree of load depends on the position of the arms.

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

To develop upper part triceps and increase its strength and volume, it is worth using a bench press narrow grip... At the same time, despite the highest working weight in comparison with other exercises for triceps, this exercise is used, as a rule, as an addition to the pumping of the triceps. The reason is simple: in addition to the triceps, the front delta bundle and the upper pectoral muscles work. Another advantage of the narrow grip bench press is that you can work out the shape of the triceps very well. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoid muscles and chest muscles, it is these repetitions that allow excellent triceps resurfacing.

With this basic exercise, you can build strength and biceps mass. The load is distributed evenly over both biceps beams, the muscles of the inner surface of the forearm and the shoulder muscle.

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

In order to develop biceps shoulder and forearm, a dumbbell curl is applied to the biceps. The exercise involves turning the hands outward during lifting. This allows for maximum contraction of the biceps and synergistic muscles. For biceps training this exercise It is considered one of the best, as turning the palm while flexing the elbow adds efficiency.

This is the basic exercise most bodybuilders use for development. shoulder girdle... It loads well the middle and front deltoid muscles as well as the upper part of the trapezius muscles.

For the development of the triceps and muscles of the shoulder girdle, it is recommended to perform a dumbbell or barbell press overhead in a standing position. Here, the main load falls on the deltoid muscles with the main emphasis on the anterior region, as well as on the triceps.

With the help of this exercise, the posterior deltas, the rotator cuff muscles and the trapezius muscle are pumped. Bent-over dumbbell breeding is best for developing the shape and definition of the deltoid muscles.

Exercise is suitable for working out the middle delta, top and middle of the trapezoid. Also, the pull to the chin separates the trapezoid from the deltas, allowing you to draw and hone the shape of the trapezius muscles, as well as outline a clear line between the deltas and the trapezoid.

Shrugs are used to develop the trapezius muscle. The exercise is quite simple: holding the weights in straight arms, lowered along the body, lifting the shoulders as high as possible is done, after the shoulders are lowered back without bending the arms at the elbow. Usually shrugs are performed with weights, dumbbells, barbells or on special simulator... In this case, the bar can be placed both in front of the hips and behind the body.

Basic Exercises and Techniques - Video

Classic exercises for your workout routine that will help you stay fit at any age!

Not all training programs are equally well suited for specific age groups... However, the inclusion of the 5 main ones given in this article, classic exercises into your workout routine will help you stay fit at any age!

Striving to maintain a toned physique and excellent physical form does not disappear with age. Of course, as you get older, you will likely need to make some adjustments to your training plans and goals - and spend less time hanging out. Swedish wall or lazily conquering treadmill- but some basic exercises should definitely remain a part of your program at any age.

Not sure which exercises should be the foundation of your workout? Don't worry, we'll help you! Unless you're suffering from a specific injury or serious health problem, the five exercises in this article should take a lifetime of place in your standard workout... it ideal exercises that can benefit anyone regardless of age.

1. Squats

Squats are often called the king of exercise, and for good reason! You can do this complex compound exercise anywhere, it is one of best exercise for the lower body and it is widely used in everyday life. Squats work all of the large back and front leg muscles - the quads, hamstrings, and glutes.

Start with regular squats with own weight and over time, move on to squats with a barbell, gradually increasing the volume of the load.

2. Deadlift

The deadlift is an exercise in two basic movements that focuses on the development of the upper and lower body. It involves several muscle groups, including the back, glutes, and legs. However, the deadlift is one of those exercises that is very often done incorrectly, so make sure that you learn how to do the deadlift before adding the load. correct form and technology.

When teaching deadlift, it is recommended that you record your technique on video whenever possible and get feedback from an experienced trainer or professional athlete. Even if you exercise at home and don't have a barbell, don't worry! Deadlifts can also be done with dumbbells.

3. Plank

Regular planking will help you strengthen your core muscles, and in particular, shape your abs, keep you looking good, as well as prevent back pain and improve posture. Plus, doing the plank is easy! Lie on the floor with your stomach down, bend your elbows 90 degrees and move to a support while lying on your forearms and tips of your toes. The elbows should be directly under the shoulders.

Keep your body as straight as possible, tighten your abdominal muscles and do not relax anymore. Hold this position for as long as possible: it is recommended to do the plank for about 30 seconds, depending on your strength. If you feel that the exercise has become too easy, try leaning on only one leg.

4. Farmer's Walk

it functional movement can be performed both in the gym and outside. Imagine carrying heavy bags; simply lift two weights of equal weight (for example, dumbbells) and hold them on either side of your body with outstretched arms. Move towards a specific target for some time or a set distance, and then slowly lower the weights to the ground.

The Farmer's Walk is a wonderful exercise for improving endurance, developing core muscle groups, and strengthening the entire muscle core.

5. Turkish rise

This functional exercise is actually harder than it sounds! Turkish ascent requires knowledge of a specific technique and sequence of movements and involves various muscles... This exercise is aimed at developing the entire musculature, especially the core muscles. The essence of the exercise is to gradually raise the body from a supine position with weights in the hand, and the hand should be constantly extended upward above the head. At first, it is recommended to perform the exercise several times without weights in order to get used to it.

Hello everyone, the ABC of Bodybuilding project is in touch! Well, the long-awaited spring has come - the snow is melting, the birds are singing, the clothes are getting smaller. Before the beach season, there are only a few 3-4 months, which means that now has come the hottest time for those who decided to lose weight, pump up and acquire the proportions that he always wanted. Today's topic is basic exercises.

Spring is felt not only on the street, but also in gyms and fitness rooms. In particular, if earlier such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, everywhere new bodies and faces. The female half simply brings down an endless stream, and beginners arrive with every workout. 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 are going to deal with today, i.e. we will learn how to properly organize your training process, what exercises and how to perform it technically correctly. in general, we will get acquainted with the basic exercises in bodybuilding, or, more simply, we will work on the base.

So, we sit down more comfortably, prick up our ears and listen, let's go ...

Basic Exercises: A Beginner's Guide

I am always glad to new faces in gyms, fitness rooms, and since in the spring-pre-summer season, the movement rises unreal, then doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run up from the number of simulators 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 who pass are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 hour workout exercises on all simulators at once. And what did you want, time is running out, and you have to do a lot: to develop your shoulders, and remove your stomach, and press in 6 pump up cubes and still a lot of everything. There is, of course, a minority who have already heard about glands, training programs and go with their specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question scrolling through their heads: “Where should I start?”, “What exercises should I do first?”. And I must say that this question requires the most thorough answer. In order to find a solution to the problem, let's plunge into 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 muscle frame is made up of various muscle groups. (both small and large), and some particular exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: "If we want a comprehensive (from head to toe) to influence the whole body at once, what exercises will help us with this? ”. It's 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 the common people, the base.

Note:

Many coaches say these words to newbies: “Don't know where to start? Get the base. "

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

To make it completely clear, I will explain in a popular way: exercises on simulators are isolating movements that polish our body (like a cherry on top), a polyarticular exercises- this is the cake itself, which must first be knocked out of your body.

So the basis strength training any beginner - basic free weight exercises. It is they who simultaneously affect different muscle groups. (each of which does its job) though none of them get the full load. Thanks to this, a greater volume of muscle mass is activated than during the performance of any isolating, single-joint exercise. This makes it possible to work with heavy loads and provide more fast growth muscle mass.

To completely dispel all doubts about the benefits of the "base" on initial stage workouts, I will give the advantages that this has:

• These exercises are more physiological than isolating (local) exercises, i.e. movements in them correspond as much as possible to the anatomy of the human osteoarticular system, therefore the risk factor (with the right technique) reduced to a minimum;
• When they are performed, less energy consumption occurs, because several muscle groups work at once, which redistribute the load on themselves;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the cumulatively greater load on the body, which makes it possible to achieve muscle growth in a much shorter time.

It should be remembered that without a correctly set technique for performing basic exercises, all your efforts will come to naught. In addition, you can easily get injured and disconnect from the training process for a rather long period.

Therefore, we will pay close attention to the technique, read on.

Basic exercises: technique

Classic set of basic exercises (who, by the way, moved to bodybuilding from the discipline) the following are considered: lying on horizontal bench, squats with a barbell on the shoulders.

Also to polyarticular (not classic) include the following: (barbell press from the chest), pull-ups on the horizontal bar, barbell pull in the slope, push-ups on the uneven bars, well, a couple of others. In general, as you already understood, these are all those exercises in which a large number of muscle groups are involved. (from largest to smallest)... Let's take a closer look at the technique for 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) you are neither in bed nor in spirit familiar with the base, the technique of its implementation and have pumped up only due to your 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 to the soul.

It depends on how well you master the technique of performing multi-joint exercises (how well will you perform them), the entire further progress of training and the time period that you need to move to the next level in building the body depends.

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

1. Deadlift

Despite the fact that newbies devote too little time to the base (or do not pay at all), that's half the trouble. The other “gender” is the lack of correct technique for performing the exercise. Very often in the gym you can observe rather depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then one fine moment one of the trainers "herits" all of his technique (and “herit” for the cause).

And all because over time, the initially incorrect performance ceases to be a habit and the body is already on the machine, every workout repeats this inherent program. As a result, we have that the person seems to be already experienced (1-1,5 years went to the hall), and performed the basic exercise incorrectly, thereby robbing himself during the entire training period. Therefore, in order not to step on such a rake, but immediately give yourself an installation 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 a great, general muscle growth, basic free weight exercise.

The main employees here are (see image):

• Hip biceps ( 1 ) ;
• Buttocks ( 2 ) ;
• Spine straighteners ( 3 ) ;
• Latissimus muscles ( 4 ) ;
• Muscles of the upper back ( 5 ) ;
• Quadriceps ( 6 ) ;
• Leading muscles ( 7 ) ;
• Forearms ( 8 ) ;

Starting position (see image)

So, a step-by-step sequence of actions (preparation for execution) as follows (see image):

1. Come close to the bar, the feet are narrower than the shoulders and parallel to each other ( 1 ) ;
2. Sit down and grab the bar with a straight grip, slightly wider than your shoulders. The arms are vertical, the shoulders are under the bar, the gaze is directed straight up ( 2 , 3 )

Note:

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

Execution technique

After you have moved to the starting position, i.e. completed all the steps and stood in a rack, 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 separation is smooth and even (no jerking off the floor), the bar slides along the legs ( 1 ) ;
2. After passing the knees with the barbell, you should fully straighten and slightly reduce the shoulder blades ( 2 );
3. Return to starting position.

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

During the deadlift, the muscle that straightens the spine performs the function of strengthening and stabilizing it, and the gluteal muscles and the back of the thigh unbend the spine in the lower back.

What you should pay attention to:

• You need to lower and raise the bar rather slowly and smoothly;
• The downward movement must be started by pulling the pelvis back;
• The bar should slide along the thighs throughout the movement;
• The loin should be arched;
• Having passed the knees (bottom movement), it is necessary to lightly touch the pancakes to the floor bar.
• Imagine that instead of lifting up, you press your feet into the floor;
• Breathing: on inhalation - slowly downward, on exhalation - upward.

Note:

Because multi-joint exercises are heavy, then it must be done 1 once a week. If you are a beginner, then you should not take heavy weight (hang a lot of pancakes) enough practice with bar weights or lighter weights (on 10 kg on each side of the boom) to hone the execution technique and the delicacy of the movement. When handling large weights, use weightlifting belt, in order to protect the spine from unnecessary stress.

Errors

Despite the fact that I tried to explain everything in as much detail as possible and illustratively demonstrate, very often there are following errors: rounded back ( 1 ), hitting the barbell off the floor ( 2 ), when lifting - the pelvis overtakes the body ( 3 ) (see image).

Try to catch errors (fix your attention) performed in the course of execution, as well as memorize the movement to automatism and perform everything technically correctly from the very beginning. At first, a mirror, or rather your reflection in it, can become a non-illusory assistant for you. Look at yourself from the side (in the mirror) when doing the deadlift, and then mistakes will be minimized, if any.

Execution options

In addition to the classic version, there are also the following options. These are the deadlift: straight-legged, sumo-style and block deadlift. (we will talk about them in our next issues)... It should be said that this multi-joint exercise not only develops the strength of the athlete "from head to toe", but also causes a neuro-endocrine response in the body - the release of anabolic hormones (including testosterone)... So after the execution of the deadline one feels a surge of strength, “male” as well.

Actually, the deadlift is over, let's move on to ...

Barbell bench press

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

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

Starting position(see image)

So, the step-by-step sequence of actions is as follows (see image):

1. Lie on a bench and grab the bar with a grip slightly wider than your shoulders; head - press firmly against the bench ( 1 ) ;
2. Bring the shoulder blades together, in the lower back - deflection, spread your legs wide, let your feet firmly rest on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the barbell and bring it to your chest, then gently (on inhalation) lower it until it touches the lower chest ( 1 ) ;
2. As you exhale, squeeze the bar up and return to the starting position. The width of the grip should be such that at the lowest point of movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar should move strictly in a vertical plane, and the elbows should be under the bar ( 3 ) ;
4. The shoulder blades remain brought together throughout the entire movement, the lower back is bent. Breathing: on inhalation - slowly downward, on exhalation - powerfully upward.

Note:

Exists different options hand positioning - classic, it's average. Narrow - the load is shifted towards the sternum and requires more effort from the triceps. Wide - the load is shifted to the side of the chest, reducing the effort of the triceps. You can press not in full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Errors

When performing the bench press, the following errors often occur: raising the head / turning it to the sides, separating the pelvis from the bench ( 1 ), incomplete range of motion ( 2 ) (see image).

Execution options

There are various options for doing the bench press: classic ( 1 ), with a curved back ( 2 ), with raised and arched legs ( 3 ) (see image).

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

Everybody is here, next exercise next in line ...

Squat with a barbell on the shoulders

This is a basic leg workout. It is best used to increase muscle mass and strength throughout the body, but it is mostly used to achieve a bulging glute. (girls are your part :))... The maximum impact is on (see image):

• Quads (quadriceps hips) (1 ) ;
• Hip biceps ( 2 ) ;
• Buttocks ( 3 ) ;
• Lower back muscles (static voltage) (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 bar is located (bar with pancakes), grab 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 put your feet shoulder-width apart, pull your elbows back, bring your shoulder blades and tighten 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. Take a deep breath and slowly squat down to the parallel of the thigh with the floor (or slightly lower), as you exhale, stand up to the starting position. Remember, your knees should not go beyond the socks and you should not fully straighten them at the bottom ( 1 ) ;
2. While moving down, take your pelvis back (shifting body weight to the heels and outer edge of the foot), balance will help you to keep the body tilt forward ( 2 ) ;
3. The back is arched throughout the entire movement. Breathing: on inhalation - downward, on exhalation - upward. The gaze is directed in front of you ( 3 ) .

So, an 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 the shoulder blades fixed in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which eliminates the unpleasant sensation from the pressure of the bar on the back.

Errors

Very often in this exercise, the following errors occur: round back ( 1 ), knee reduction ( 2 ), separation of the heels and bringing the knees forward behind the socks ( 3 ), a barbell on the neck ( 4 ) (see image).

Execution options

There are various options for doing barbell squats, and they depend on both the stance of the legs ( 1 ), and from the location of the barbell - front squats ( 2 ) (see image).

When the legs are narrower than shoulder-width apart ( 1 ), the lateral broad muscles thighs and abductors. When your feet are shoulder-width apart ( 2 ), all the muscles of the thigh are worked out as much as possible. When staging exceeds shoulder width ( 3 ), the emphasis shifts towards more elaboration of the inner part of the quadriceps, tailor and adductor muscles.

In addition to doing squats with a barbell on your back, you can also do it with a barbell located on the collarbone. (upper chest), in this case, the load is shifted from gluteus muscle towards the quadriceps. If you are still new to bodybuilding (experience up to 1 of the year), then the ideal option for you may be to perform squats in the Smith machine. This machine will provide better control over technique and overall body stability.

Note:

To technically correctly perform a squat with a barbell, you must first use the "lock" technique. It consists in sequential and simultaneous execution 3 actions: inhaling deeply and holding the breath, tension of all abdominal muscles, deflection of the lower back. All this allows you to avoid excessive inclination of the body forward and possible negative impacts. large weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion. (what, really? well finally), but before I say goodbye, I will give interesting statistics, which speaks about the value of basic exercises. A scientific experiment was carried out, during which it was found that muscles grow more from hormones than from training. (see image).

Exercises that maximize the production of testosterone and growth hormone are just these three classic, basic ones. So herachte :) base! So, as always in conclusion, some results are waiting for you on all of the above.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and put it on the shelves, remember the following benefits 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 the technique of execution and adding weight, you can achieve constant progress in training;
• Maximum simultaneous involvement of a large number of muscles in the work;
• The colossal energy consumption will inevitably lead to the "melting" of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “hammer” your body with grueling approaches and huge repetitions;
• The period of implementation of the "base" should be provided with appropriate support from the outside.

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

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squatting with a barbell and bench press - these basic exercises are exactly the foundation on which you have to build your initial muscle frame. From this moment on, it is multi-joint exercises that are your initial task in training and that reserve for the future, which will allow you to further progress, therefore, pay close attention to the above exercises and especially the technique of their implementation.

PS. Yes, I completely forgot, do not try to perform the exercise like this ...

PS2. If you have any questions, something is not clear or other miscellaneous, write in the comments, I will be glad to help.