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 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 functional capabilities 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 performing the corresponding exercise:

1) active volume 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.).

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, 10 kg is a huge weight, and for squats it is ridiculous. Well, the 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 the 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 muscles. 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 work it should.

It will seem to you yourself that you have managed to squeeze everything out of your quads until the last rep. 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 protruding 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. 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. Do 1-2 lightweight warm-up sets first. 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, such a weight may seem even heavier to you. This circumstance makes this technique indispensable for female fitness players with injuries. 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 start 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

1. Exercise classification systems.

Exercises can be classified according to two systems:

By the number of joints involved in the movement:

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

By sports equipment with which the exercise is performed:

• Barbell Exercise.
• Dumbbell Exercise.
• Exercise on the simulator.

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

From the author: When talking about basic exercises, most often they mean multi-joint exercises. When they talk about isolating they mean - single-joint. The basic and isolating classifications may not be entirely correct, since in some sports basic exercises are called competitive, which can be confusing. Therefore, the classification for 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 more weight, as they involve more muscle groups.

Examples of multi-joint exercises for large muscle groups:

1. Chest muscles - press on a bench with a barbell or dumbbells.
2. Lattice muscles - barbell rows or bent-over dumbbells, all kinds of pulls on simulators.
3. Quadriceps - squats, leg presses.

Single-joint exercises- exercises where one joint is involved in 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 bundle of deltoid muscles - lifting dumbbells in front of you.

The main differences are:

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

Example of a multi-joint exercise- barbell bench press narrow grip lying down.

• Accessory muscle groups - pectoral muscles and the anterior bundles of the deltoid muscles.

An example of a single joint exercise(extension of the arms on the block while standing).

• The main muscle group is the triceps.
• Accessory muscle groups are not.

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

Barbells, dumbbells and exercise equipment.

Briefly about the simulators.

"Simulators for the handicapped" - a statement by Soviet weightlifting coaches.

There is some truth in this statement, simulators were invented in the distant years to recover from injuries or operations. The main goal of the simulator is to isolate one muscle group as much as possible and to secure movement. This was done so that in case of injury it was possible to give a controlled load on a particular muscle, while controlling the movement as much as possible.

After simulators showed their effectiveness, they began to gain popularity in sports as an auxiliary exercise. Simulators have their own advantages and disadvantages, more about that.

Types of simulators:

• Blocky.
• Lever.

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

Trajectory and range of motion:

Barbell :

• Trajectory of movement- the person asks.
• Amplitude of motion- can be limited by the bar.

• Press the bar while lying down, when lowering the bar touches the chest and does not allow lowering further.

Dumbbells :

• Trajectory of movement- the person asks.
  
• Amplitude of motion- may be limited by the physiological and anatomical features of a person.

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

Block simulator:

• Trajectory of movement -
• Amplitude of motion - is set by a person, but may be limited by the structure of the simulator.

Lever trainer:

• Trajectory of movement- limited by the simulator.
• Amplitude of motion - is set by a person, but may be limited by the structure of the simulator.

Muscle stabilizers.

Muscle stabilizers Are muscles that stabilize movement during exercise.

• Bench press - delta muscles stabilizing the shoulder joint.

Dumbbell Exercises – maximum amount stabilizer muscles are involved in movement, relative to the barbells and simulators.

Barbell Exercises - fewer stabilizer muscles are involved in work relative to dumbbells, but more than on simulators.

• When pressing dumbbells, the muscles of the stabilizers will be involved, more than in the press of the barbell, since it is more difficult to control the trajectory of the dumbbells throughout the entire amplitude than the barbell.
• At the same time, the weight of the barbell is more 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 simulators - fewer stabilizer muscles are involved in the work than with dumbbells and barbells, but more than with lever trainers.

Lever Trainers - the least amount of stabilizer muscles is involved in work.

Example: When pulling to the chest on a block machine, it will engage more muscle stabilizers than on the lever simulator, since the trajectory is not limited by the structure of the simulator.

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

Security

In safety, simulators definitely win, since they were invented for this.

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

What is more dangerous than a dumbbell or barbell?

It is extremely difficult to unequivocally answer this question, since there are no definite statistics.

Rather, it should be said that one exercise with dumbbells may be safer than exercise with a barbell, while another is more dangerous. Poor exercise technique is also a danger.

Block trainers and lever trainers are safe due to the limitations of the trainer and the uniform load on the muscles (more on that later).

From the author: "Make the fool pray, he will break his forehead" - a popular proverb. This proverb very well describes the situation when the wrong technique and the wrong approach to training process leads to injury, not exercise hazard.

Angle of application of the load.

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

Example:

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

Also with triceps, to extend the pressed and lowered arms, you can use only simulators, or you need to be in an upright position, with your head down, which is extremely inconvenient.

Load over the entire amplitude.

The meaning here is about the same as with the angle of force application. The simulator, in contrast to the free weight, can maintain the load on the muscle throughout the entire amplitude.

• Bending the arms with a barbell while standing, the main load falls 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 simulators.

There are many opinions and misconceptions associated with simulators, let's look at some of them.

1. Blocks for drying.

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

• Conclusion: Dries up a lack of calories, not a block trainer.

2. Blocks are not used to gain muscle.

It is a misconception that blocks are used to gain muscle mass, in combination with a barbell and dumbbells. The more professional an athlete is, the more he uses simulators in his training.

• Conclusion: Blocks are used to gain muscle mass.

3. Blocks make the muscles shape.

Delusion. Muscle shape is genetically determined. It is impossible to change the shape, perhaps only the volume.

• Conclusion: The shape of the muscles is genetically determined.

General conclusion:

Barbells, dumbbells, and machines have their own advantages and disadvantages. For maximum effect from the training process, you should use all the shells, while in the correct sequence and correctly build the training program.

• Beginners: Barbells. They will help improve the neuromuscular connection, strengthen the ligaments and joints, and work out the stabilizing muscles. Give general stress to the entire body, which will trigger adaptation in the body and future growth.
• Not newbies: Barbell and dumbbells. After mastering the technique and general physical fitness, dumbbells should be connected. For example, if you started to uncouple the split, and do 2-3 exercises for the muscle group.
• Advanced: Barbells, dumbbells, blocks and levers. After there are already 3-4 exercises per muscle group in the split, simulators can be put on the third and fourth exercises.
• Professionals: I dare not recommend to professionals, but I will tell you what they do: Many professionals do not work with free weights at all, but only on simulators (for safety), some do the 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 is right for them.

Multi-joint exercises (without isolation) are exercises in which several muscles or muscle groups involved in the movement of several joints are worked out at once. They are used in workouts to increase strength and muscle mass. Can be performed during training with free weights, exercises with own weight and in training on simulators.

Basic multi-joint exercises

The basic (main) multi-joint exercises in bodybuilding and powerlifting are the bench press horizontal bench, barbell squats, etc. These exercises are also competitive.

Multi-joint exercises for women

Multi-joint exercises are not much different from exercises for men, except for the weights used in the exercises. The main differences in exercises for women are the multi-joint exercise "squat with a barbell" due to various equipment performance related to different achievable goals. The goal of this exercise for women is to build muscle mass in the buttocks.

Bodyweight Multijoint Exercises

Classic multi-joint exercises with their own weight, this is with a different setting of the hands, push-ups on the uneven bars and pull-ups on the bar or horizontal bar with different grips.

The effectiveness of bodyweight training is controversial and doubtful for many professional athletes. There is an opinion that exercises without additional weights do not give an excellent result. 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 exercises, 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 loads. 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 bodyweight exercises are a great 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 relate 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 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. Dips 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. Stepping up a hill: 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.