The benefits of basic exercises in bodybuilding. Basic exercises for a set of muscle mass

Hello everyone, in touch the project "ABC Bodybuilding"! Well, and the long-awaited spring came - the snow melts, the birds sing, clothes are becoming less and less. Beach season remained some read 3-4 Therefore, this means that now the hottest time has come for those who decided to lose weight, get along and acquiring those proportions that he always wanted. Today's topic - basic exercises.

Spring is felt not only on the street, but also in the gym, fitness halls. In particular, if earlier such institutions were empty, now there is just an apple to fall, where neither spit, everywhere new bodies and faces. The female half simply pours an endless stream, and newcomers come with each training session. Of course, on the one hand, all this cannot but rejoice, however, it is clear that people do not know for which they grab, how and where to start their workouts. That's just with this today we will understand, i.e. We learn how to properly organize your workout process, what exercises and how technically correctly performed. In general, we will get acquainted with basic exercises in bodybuilding or, more simply, we will work on the basis.

So, they are dismissed more comfortably, turn the ears and attentive, went ...

Basic exercises: guide to application for beginner

I am always glad to new faces in the gym, fitness rooms, and that In the spring-pre-season season of Dvizha is rising unreal, pleased doubly. Very much comes to the hall of green, inexperienced people who simply disagree from the number of simulators and from the fact that so little time ahead, and the results were needed yesterday.

I would like to say that most of the consequences are quite actively involved in the work at the first stage. They strive to go away from one simulator to another, trying to fit into 1 Watch training exercises on all simulators immediately. And what did you want, time is pressed, and it is necessary to have a lot: and the shoulders of developing, and the belly is removed, and the press in 6 Cubes pump up and still the mass of everything. Of course, there are a minority, which already at least the edge of the ear heard about the glands, training programs and go with their specific goal - for example, try the program of some eminent athlete to live.

What the same question scrolls in the head in the head: "Why should I start?", "What exercises to perform first of all?". And I must say that this question requires the most thorough answer. In order to find a solution to the task, let's plunge into theory.

In one of our previous articles (here c), M s talked about the anatomy of the muscles of the human muscles and muscle groups. As we remember, the muscular frame of a person is constituted muscular groups (both small and big), and some definite exercise involves one or another one. Some exercises involve two or more muscle groups.

Now the question is: "If we want to comprehensively (from head to pack) Influence the whole body immediately, what exercises will help us in this? ". Everything is very simple: they will help those exercises that lead to work (engage) the maximum possible amount of muscles. In Bodybuilding, they received a special name - multi-stock, basic exercises or, in common, base.

Note:
From many coaches you can hear such words addressed to newcomers: "Do not know where to start? Herachte database. "

Very often, newcomers arises temptation to jump on the simulators and "score" to the base, because In their understanding, this is something incomprehensible, complicated, and just attend thoughts - I came to the biceps in the hall, and not some kind of database. Often, those who came to the hall think: it would be necessary to pump the chest, and then she lags behind me from other parts and begin to do exercises specifically on the chest, but, often, newcomers lag behind all the muscles, and therefore local training is far from the most efficient. So, Moral - a novice to start building a body from a local impact on some kind of muscle - in the root incorrectly.

To be completely clear, I will explain popular: exercises on simulators are insulating movements polishing our body (as if Cherry on the cake), and multi-sowing exercises are a cake itself, which you first need to knock down from your body.

So, the basis power training Any newbie - basic exercises with free weight. They are simultaneously affecting different muscle groups (Each of which performs its work)Although none of them receives a full load. Due to this, the muscular mass of the larger volume is given than when performing any insulating, single-storey exercise. This makes it possible to work with large loads and provide faster growth. muscular mass.

To completely dispel all doubts about the benefits of "base" on initial stage Training, I will give the advantages with which onai possesses:

These exercises are more physiological than isolating (local) - i.e. The movements in them most correspond to the anatomy of the bone-articular system of the person, so the risk factor (with proper technique) minimized;
With their execution, less energy consumption occurs, because There are several muscle groups at once, which redistribute the load on themselves;
There is a rapid strengthening of the ligament and articular apparatus, thanks to the cumulatively larger body load, which makes it possible to achieve muscle growth in much smaller time.

It should be remembered that without correctly set techniques for the basic exercises, all your efforts will be reduced. In addition, it is easy to get injured and to turn off the training process on a fairly long period.

Therefore, we will pay the most close attention, read further.

Basic exercises: execution technique

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

Also to multi-sowing (not classic) You can attribute such: (Castle Rods with chest), pull up on the horizontal bar, the rod rod in the slope, push-ups on the bars, well, and the pair of others. In general, as you already understood, these are all the exercises in which a large number of muscle groups are involved. (from large to the smallest). Consider in more detail the technique of performing these three gold exercises in bodybuilding. Gold because it will be all your training process and laid the foundation of future muscle volumes.

Note:
If you think that recognized Bodybuilding stars (eg, Schwarzenegger or Dorian Yats.) neither a dream is not familiar with the database, its implementation technique and pumped out only at the expense of their genetics and some special training programs, then you are deeply mistaken. Almost all athletes work with basic exercises, so these exercises should be like a balm on the soul.

It is from how good you are learning the technique of performing multi-sowing exercises (how qualitatively you will perform them)Deets all the further progress of workouts and the time segment that you need to go to the next level in building the body.

Now about the technique itself. And let's start with ...

1. Ranged traction

Despite the fact that novices database pay too little time (or do not pay at all), This is still half trouble. The other "Paul" is the absence of proper technique Exercise exercises. Very often in the gym you can watch quite depressing paintings - a person performs an exercise, thinks that it makes it absolutely right, and then one day someone from the coaches "Herit" all its technique (And "Herit" for business).

And all because with time initially incorrect execution It stops into the habit and the body is already on the machine, each training session repeats this stated program. As a result, we have that a person seems to be experienced (1-1,5 year went to the hall)And the basic exercise performed incorrectly, thereby placing himself throughout the entire period of training. Therefore, in order not to step on such a rake, and immediately give yourself a setting and perform everything right and correctly, it is necessary to study all the nuances of the technique of execution.

Well, proceed.

The first of the big three exercises is deadlift. This is a great, stimulating common muscular growth, Basic exercise with free weight.

The main working here are (see image):

Biceps hips ( 1 ) ;
Buttocks ( 2 ) ;
Spinal rectifiers ( 3 ) ;
Short muscles ( 4 ) ;
Muscles of the top of the back ( 5 ) ;
Quadricepsy ( 6 ) ;
Leading muscles ( 7 ) ;
Forearms ( 8 ) ;

Source position (see image)

So a step-by-step sequence of actions (Preparation for implementation) Looks like in the following way (see image):

Come close to the vulture, the feet is already shoulders and parallel to each other ( 1 ) ;
Sit down and take up the rod straight grip, a little wider shoulders. Hands vertical, shoulders under the rod vulture, the look is directed strictly up ( 2 , 3 )

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

Technique implementation

After you switched to the original position, i.e. Performed all the steps and stood in the rack, you can move to the exercise. The sequence of action will be the following (see image):

To breathe deeply and on exhale start pulling the bar. Seer smooth and uniform (no twigs from the floor), the vulture slides along the legs ( 1 ) ;
After passing the knee bar, you should completely straighten and slightly reduce the blades ( 2 );
Return to its original position.

So, an illustrative step-by-step row will be the following.

During the brave of muscle thrust, straightening the spine, performs a function of strengthening and stabilization, and the bridge muscles and rear surface Hips - Embodge the spine in the lower back.

What should be paid attention to:

Omit and raise the bar need pretty slow and smoothly;
Movement down must begin with a pelvic leads back;
Vulture throughout the movement should slide along the thighs;
The loin must be fastened;
Passing the knees (bottom movement), you need to lightly touch the floor rod pancakes.
Mentally imagine that instead of the upstream, you press the foot to the floor;
Breathing: In the breath - slowly down, in exhalation - up.

Note:
Because Multiculating exercises belong to the discharge of heavy, then it must be done 1 once a week. If you are new, then you should not take big weight (plug a lot of pancakes), it is enough to practice with the weight of the griff or small weights (by 10 kg for each side of the bar)To hone the fulfillment technique and filigree movement. When working with high weights, use the weightlifting belt, in order to protect the spine from the excessive load.

Errors

Despite the fact that I tried to set out everything in the most detail and illustratively demonstrate, very often the following errors arise: rounded spin ( 1 ), knocking off the floor from the floor ( 2 ), when lifting - the pelvis overtakes the body ( 3 ) (see image).

Try to catch mistakes (fix your attention)Made during the execution process, and also memorize the movement to automatism and perform everything technically true from the very beginning. The mirror may become an unfulurous assistant at first, and more precisely - your reflection in it. Watch yourself from the side (in the mirror) when you perform a traction, and then the errors will be minimized, if at all that will take place.

Execution options

In addition to the classical execution, there are still following options. This is a lot of rod: on straight legs, in the style of "Sumo" and a block of block (We will talk about them in our following issues). It should be said that this multi-stacking exercise not only develops athlete's strength "from head to pack", but also causes a neuro-endocrine response in the body - an emission of anabolic hormones (TB testosterone). So after completing the storm, the tide of strength, "male", including.

Actually, with becoming a pull, go to ...

Barbell bench press

This is a multi-suraling exercise with free weight, which is used for the development of force and increase the mass of muscle groups of the vertex of the body. It can be said that the rods are the most favorite and most popular exercise for all times and peoples. The main load in it is obtained: (see image):

Breast muscles (1 ) ;
Deltoidal muscles ( 2 ) ;
Tricepsy ( 3 )

Source position(see image)

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

Lie on the bench and grasp the vulture, grip a little wider shoulders; Head - Press the bench tightly ( 1 ) ;
The blades are twist, in the lower back - a deflection, feet spread wide, let it rigidly rest in the floor ( 2 ) ;

Technique implementation

(see image):

Remove the rod and output it on the chest, then smoothly (on the breath) lower the bottom of the chest ( 1 ) ;
On the exhalation - pull up the rod up and return to the starting position. The width of the grip should be such that at the bottom point of movement, the forearms were vertical ( 2 ) ;
During the execution of the exercise, the rod must move strictly in the vertical plane, and the elbows must be under the vulture ( 3 ) ;
The blades remain minimized throughout the movement, the loin - flashed. Breathing: In the breath - slowly down, in exhalation - powerfully up.

Note:
There are various options for hands - classic, it is the average. Narrow - load shifts to the sternum and requires great effort from triceps. Wide - load shifts to side parts of the chest, reducing triceps efforts. You can do the press not in full (shortened) amplitude - it allows you to more load a large breast muscle, removing the tension from the triceps.

Errors

When performing the press, lying often the following errors arise: the rise of the head / turns to her side, the head of the pelvis from the bench ( 1 ), incomplete amplitude of movement ( 2 ) (see image).

Execution options

There are various options for pressing lying: classic ( 1 ), with the curved back ( 2 ), with raised and deployed legs ( 3 ) (see image).

Although this exercise It is sadly the most beloved in bodybuilders, but not all the athletes can feel the work of the breast muscle, in connection with this, some simply exclude it from their training program.

Everybody is here, next exercise In the queue ...

Squat with a barbell on the shoulders

This is a basic foot exercise. It best increases the muscle mass and the strength of the muscles of the whole body, but mostly used to achieve convex buttocks. (Girls are in your part :)). The maximum impact is on (see image):

Quadricepsy (Touring the thigh muscle) (1 ) ;
Biceps hips ( 2 ) ;
Buttocks ( 3 ) ;
Muscles of the bottom of the back (static voltage) (4 ) .

Source position (see image)

Step-by-step sequence of action looks like this (see image):

Come to the power frame / rack, where the bar is located (neck with pancakes), take wide grab And go to her, then put the bar on the shoulders, and get downloaded the lower back ( 1 ) ;
Remove the bar from the racks, take a step back and put your legs on the width of the shoulders, bring the elbows back, twist the blades and strain your back muscles, direct the look up ( 2 ) .

Technique implementation

After you have taken a starting position, you can move to the exercise. The sequence of action will be the following (see image):

Inhales deeply and slowly sway to the parallel of the thigh with the floor (or just below), on the exhalation - stand up at the starting position. Remember, the knees should not go beyond the socks and should not fully straighten them downwards ( 1 ) ;
During movement down, set the pelvis back (shifting body weight on the heels and the outer edge of the foot), equilibrium will help you to keep the tilt of the housing ahead ( 2 ) ;
The back is fastened throughout the movement. Breathing: In the breath - down, in exhalation - up. The look directed in front of him ( 3 ) .

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

Note:
There is a small chip that will help you better perform an exercise, it sounds as follows: take the neck strictly in the center, and you need to go under it with in advance the blades. Thus, on the top of the back and above the blades, a special layer of intense muscles is created, which will exclude an unpleasant feeling from the pressure of the grid on the back.

Errors

Very often in this exercise, the following errors arise: Round back ( 1 ), laying the knees ( 2 ), the separation of the heels and bringing the knees ahead for socks ( 3 ), bar on the neck ( 4 ) (see image).

Execution options

There are various options for performing squats with a rod, and they depend on how to make legs ( 1 ) and from the location of the bar - frontal squats ( 2 ) (see image).

When the legs are already the widths of the shoulders ( 1 ), Lateral wide thigh muscles and discharge muscles are loaded. When legs stand on the width of the shoulders ( 2 ), all the thigh muscles are most worked out. When the setting exceeds the width of the shoulders ( 3 ), the emphasis shifts towards greater development of the inside of the quadriceps, tailoring and leading muscle.

In addition to performing squats with a barbell on the back, it can be performed with a barbell located on the clavicle (Upper chest department), in this case, the load shifts with brath muscle in the direction of quadriceps. If you are still new to bodybuilding (Starting before 1 of the year)then for you the ideal option May be the execution of squats at Smith simulator. This simulator will provide better control over technology and in general will increase the stability of the body.

Note:
To technically correctly squatting with a barbell, you must first use the "Castle" technique. It is in consistent and simultaneous execution 3 Actions: inhale full of breasts and breathing delay, voltage of all abdominal muscles, the deflection of the lower back of the back. All this allows you to avoid excessive inclination of the housing and possible negative impacts. large weights on the spine.

Actually, we finished with squats, and somehow unnoticed our article also approached the logical conclusion (What is true? Well, finally)But before saying goodbye, I will give an interesting statistics that speaks about the value of basic exercises. A scientific experiment was conducted, during which it was found that the muscles grow rather from hormones than from training (see image).

Exercises that make the most affecting testosterone production and growth hormone - just these three classic, basic. So cheese :) Base! So, as always in conclusion, you are waiting for some results around the foregoing.

Basic exercises: F.A.Q.

To maximize all the material and decompose it on the shelves, remember the following advantages that the basic exercises will give you.

When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on the growth of muscle mass;
Gradually, exhauscing the execution technique and adding weight, one can seek constant progress in training;
Maximum simulatory involvement in the work of a large number of muscles;
The colossal energy consumption will inevitably lead to "melting" subcutaneous fat;
All muscles will grow evenly
There is no need to "dwell" with exhausting approaches and huge repetitions;
The period of execution of the "base" must be provided with appropriate support from.

Remember these advantages when you are doing another multi-launch exercise, and the progress will be on your face!

Afterword

So, dear readers, today we met with a big troika, or basic exercises: Stanning traction, squatting with a barbell and bench press - these basic exercises are exactly the foundation in which you will have to build your original muscular frame. From this point on, it is the multi-suraling exercises - your initial task in training and that bore for the future, which will continue to progress, so pay the closest attention to the above exercises and especially the technique of their implementation.

PS. Yes, I completely forgot, do not think to do the exercise here such a macar ...

PS2. If any questions arose, something is incomprehensible or other different, write in the comments, I will be glad to help.

Chose bodybuilding? And the first advice, especially for newbies, will sound like this: "Take the bull for the horns!". Specta to clarify: it does not mean at all that immediately need to run in gym And round days, pouring back, randomly tear the muscles before the loss of the pulse. And implies an initial serious and responsible approach to the choice of exercises and the right organization of training based on them. From the very beginning!

I agree that the phrase "serious and responsible approach" sounds boring, but it will save from possible disappointments and will become a guarantor of imminent progress in the future. And here it will be about one of key moments For bodybuilding - basic exercises. Find out what their peculiarity is and for what basic exercises are needed.

What exercises are called basic

In bodybuilding distinguish two main types of exercises - basic and isolated. Both those and others are very important. Everyone play their definite role.

The main effect that is given insulated and basic exercises and their difference is that isolated acts as if pointing, point, causing a certain muscle to work or a certain muscle group, while when performing basic exercises there are much more than their quantity. In other words, the first activate the minimum number of muscles, and the second tend to use the maximum of their number.

And the basic they are called because in weightlifting they are the basis, that is, binding. In bodybuilding, opinions were divided on this, but about it is slightly lower.

So, there are three main basic exercises:

Deadlift;
Squats;
Rods are lying.

There are also others, for example, the center of the rod up standing or sitting, as well as derivatives from the above three main.

Thus, they can be characterized as follows:

Basic basic exercises are always performed with a barbell. The derivatives from them can be performed both with a barbell and using other shells, such as hyroth or dumbbells. And in general without their use -, pressing from gender and others.
They are performed using free weights - not on simulators.
In such exercises, large muscle groups are involved and, obviously, more than two joints. Therefore, they are also called multi-sowing.
When performing basic exercises, the largest voltage of the body is achieved, due to which workout is carried out with the highest possible weights.

What give basic exercises in bodybuilding

Basic exercises increase strength, promote the set of muscle mass and develop the body as a whole.

At the physiological level, the development of force and a set of muscle mass depends on the presence in the body of such a hormone as testosterone, the allocation of which is stimulated by a pituitary gland - a small rounded appendage in the lower part of the brain is less than a centimeter in diameter and weighing less than one gram.

Thanks to the male hormone Testosterone, the strong half of humanity appears vegetation on the face, formed wide shoulders And the narrow hips, as well as much more developed, compared to women, muscle mass of the body.

He accelerates the process of education new muscular fabric (anabolism), due to which the speed of muscle recovery increases after intensive training And, accordingly, their growth. So, the basic exercises are necessary because they are the most powerful tool that stimulates the enhanced production of testosterone hormone, and emissions to the blood in a huge amount.

Thus, the basic exercises are needed for:

development of force and power;
set of muscle mass;
powerful stimulation of testosterone production.

Is the base need?

In the world of bodybuilding about the obligation of basic exercises, there are two opposite opinions. Some argue that they are simply necessary that without them it is impossible to achieve significant results in bodybuilding. And therefore, some of the supporters of this opinion advise the beginners during the whole year to engage in using only basic exercises. And that the most significant effect is the basic exercises.

And others, on the contrary, consider them very optional, that they are attendable and generally, as for testosterone, it is produced not only for basic, but also any physical Loads.

If you listen to all the arguments for exceptional importance and mandatory execution of the base, they will seem exhaustive and more than convincing.

But, having studied the arguments and the opposite side, respectively, against the obligatory presence of basic exercises, the logic is also traced and their words sound no less convincing.

These opposites can confuse a beginner and put it in a dead end. What is in this case to do? How to determine: perform a base or limited to insulation? Let's try to answer this question.

The thing is,

what both sides of the right. A dispute arises only because the first focus on the pros, the second they speak only about minuses, while the truth is in the golden middle.

The Golden Mid implies a competent approach to training, in which the base is not opposed to isolation, and harmoniously complement each other. Where your own definite effect is given both basic exercises and insulating.

Program of basic exercises

Strict adherence to the correct exercise technique;
Selection of the optimal weight of the projectile;
Exercise frequency per week.

And after that, you can "finish" individual muscles or muscle group aiming isolating.

Thus, we found out that the basic exercises are also needed and important, as the exercises are insulating. That the greatest splash of testosterone emission, so important and necessary for the increase in the volume of muscles, is provided precisely the basic exercises, and the insulating correction and modify individual muscle groups.

The conclusion from all of the above can be done: it is important to remember that bodybuilding is a whole science. So do not get carried away extreme dots, and better, to achieve maximum progress and success, stick to the golden middle (on that golden). Regularly recognize something new, get acquainted with different techniques, experiment and, at the same time, the main thing is to carefully listen to your body.

At the heart of training should be basic exercises. They are the best method for a set of muscle mass. It is advised to start your training with basic exercises, since on their implementation, the body spends a lot of resources, and therefore at the end of the workout you simply do not have enough strength to make the main exercises to the fullest.

Basic exercises in bodybuilding are the basis of the training, be sure to include them in your training program!

The main difference between the basic exercises from insulating, this is that only one muscle is loaded in insulating exercises, and several muscles are loaded in the basic. Thus, when performing basic exercises in bodybuilding, you give the load not one, but several muscle groups.

Let's figure it out on a concrete example. Take the basic exercise bench press, where triceps, shoulders, breast muscles are loaded. Insulating exercise will be french presswhere only triceps is loaded, or dumbbells on the parties where only delta is loaded. I hope the essence you caught.

Probably, the phrase "basic exercises in bodybuilding" is associated with raising huge scales. All correctly, just a large weight in the basic exercises give the body to the growth of muscle mass.

And of course, it is necessary to constantly increase the load so that the body does not get used to, but experiencing something new on himself. Increase the working weight, or the number of repetitions, or reduce breaks between approaches. In short, you need to not give your muscles to get used to the monotonous load.

Another rule that you need to remember. For muscle growth, it is necessary to give a load on major muscle groups:

back
breast muscles

It is the muscles of legs and backs, make up 80% of human muscles. If you have these muscle groups, then smaller muscles will also start developing.

Basic Basic Bodybuilding Exercises

Chest

Rods Lyzhima
Gathering dumbbells lying on the bench
Pullover
Pour lying on an inclined bench

Back

Deadlift
Rod rod in the slope
Link dumbbells in the slope
Tightening

Legs

Squats with a barbell on the shoulders
Deadlift
Hoom feet
Faliges with a barbell

Hands

Roman narrow grove
Bicep
Lifting dumbbells on biceps

Delta

Right sitting
Potion standing (army press)
Rush because of the head
Schrag.

Path to construction perfect bodyhaving the common name "bodybuilding" (or less often - bodybuilding), attracts a multi-millionth army of fans consisting of people of both sexes and all ages. After all, every person wants to look beautiful - and one of the main criteria of physical beauty is definitely the figure. Low percentage of subcutaneous fat, harmoniously developed musculature, the hard relief of muscular groups - the goal of each bodybuilder.

The word "bodybuilding" itself, naturally, is not Russian. Having come to us because of the ocean (from the English. "Body" - the body and "Building" - to build), this name firmly entered the use of millions of athletes - both professionals and inexperienced newcomers.

Bodybuilding Exercise

Differences of bodybuilding and paeerlifting

A huge number of newcomers and people who are not familiar with the "heavy" sports often confuse different, in fact, concepts - bodybuilding and paeerlifting. If the first option implies the achievement perfect Figure, then the second - the goal is to raise the highest possible weight. Athletes choosing bodybuilding, exercise are completely different, and himself training complex significantly different. In addition, as a rule, the "lifters" do not possess beautiful reliefAnd often even on the contrary - have a considerable percentage of subcutaneous fat in the body.

To know this difference is necessary for the simple reason that the training "Bilders" and "Lifters" differ significantly from each other.

Main Nuances Training in Bodybuilding

The construction of embossed and "dry" muscles is difficult and quite long. Even thanks to pharmacological support, the athletes spend a considerable amount of time to achieve their goals - often changes have to wait even months, and years. However, be sure: reaching desired resultYou will never regret the time spent.

Like any other sport, bodybuilding, which exercise is significantly different from the training of "lifters", has a lot of nuances. We list the main ones.

Weight weights. For Builder, the use of maximum scales (even in basic exercises) is optional. Muscular fibers It will be perfectly growing with an average weight - for this reason it should not work at all at the limit of opportunities, I am going to squeeze the bar for a couple of times.
The number of repetitions. The same can be said about the number of repetitions and approaches: the construction of the relief and the growth of muscle mass is not bad stimulated from 5-10 repetitions in 3-4 approaches. Depending on the exercise being performed and the period of workouts (more about periods - just below), this number can reach 15-20 times.
Training intensity. A fairly important aspect of training, which has a positive effect on the relief, is the constant maintenance of a certain limit of the pulse. Only in the case when its frequency is in need of the extent exceeds the norm, one can achieve maximum efficiency. For this reason, motion can be performed slightly faster, and breaks between approaches are to reduce to a minimum.
Using super networks. If we talk specifically about bodybuilding, the exercise of it is quite effective if they are not separately individually, but the super superstom is that there are two exercises without a break. Usually, this method is used to study the muscle-antagonists - muscles performing reverse functions (for example - triceps and biceps, or back and chest). Such a reception is applicable and in Powerlifting, but it is more often used by the "builders", since it allows you to achieve the highest possible filling of the muscles with blood, therefore - their increases in volumes.

Set and "Drying"

Bodybuilder divides every year not on the usual man of 4 seasons. For people who are fond of "heavy" sports, there are only 2 periods: a set and "drying".

Consider each of them more detailed.

Set of muscular masses

Before practicing the relief - you need to grow muscle. After all, from what you will form a powerful torso and legs, if we eat 60 kilograms? To begin with, gain weight.

This period usually begins with the onset of cold weather: open clothing - T-shirts, T-shirts, shorts - goes to the closet, and it is time for training "for mass". This means a cardinal change of the mode and training complex: a replacement meal, full proteins, carbohydrates, fats and calories come to replace low-carb and low-calorie diets, and insulating exercises - "base" to replace insulating exercises. The principle of training changes: the use of large scales and a small amount (5-8) repetitions is relevant.

The purpose of the period is an increase in muscle mass. At the same time, usually, a clear relief is lost, hiding invariable emerging fat deposits.

Work "on the relief" ("Drying")

For ordinary athletes, which are engaged for themselves and do not perform at competitions, "Drying" begins closer to warming. Depending on the individual structure of the body, the number excess weight, Training intensities and the selected course of drugs, it can begin both at the end of winter and in the middle of spring.

Most athletes consider this period much more severe than the previous one: to increase the efficiency of training and achieve the perfect relief, many are not enough just to visit the gym. In addition, you have to sit on enough hard diets - actually a very difficult task.

In addition to the restrictions in nutrition, the changes will affect the training program. If you really attract that Bodybuilding, the exercises "dry" must be changed. In addition to the "base", numerous insulating movements come to the training complex, as well as cardion loads, and the intensity and frequency of workouts (ideally) increases to the maximum possible. Wear weights are reduced, but the number of repetitions increases (up to 8-20, depending on the exercise).

The purpose of the period is "cut" obtained when setting the mass. At the same time, be prepared for the fact that scored weight kilograms decrease, the volume of the body is also, but instead of a massive, but having excess fat Figures you get a beautiful and relief structure.

"BASE" and insulating exercises

All exercises that are used by weightlifters (not only by Builders) are clearly divided into two groups: basic and insulating.

Basic exercises. It is more correct to call these exercises of multi-launchers - their implementation involves more than one joint. They are the basis of any training program, both when set and under drying, are always performed at the very beginning of the classes. They are relevant to apply in both periods (with differences in the working weight and the number of repetitions).
Insulating exercises. When performing insulating exercises, only 1 joint is given in motion. The most up-to-date use them with "drying", however, some exercises are included in the program and during the set - to load small muscle groups for which there are no basic exercises (for example - bending hands with a rod).

The importance of sports nutrition and cardion

If you really want to quickly achieve serious results in this sport, like bodybuilding, Iron exercise is just one part of the "path." Consider additional "components" of successful training.

Acceptance of sports nutrition

Every day our organism needs a certain amount of calories (energy), useful elements, minerals and vitamins. Getting them - it works high quality and uninterrupted, not getting - accordingly, it starts to work worse.

Naturally, with regular and intensive physical exertion, daily norms of all elements increase. Getting a similar amount of substances along with food is not just hard, but almost unreal. For this reason, athletes that are often engaged and laid out full, it is recommended to replenish the lack of useful elements by taking sports additives.

Cardionaging

This nuance is more important, first of all, with "drying". For burning fatty sediments of cardion loads (running, swimming, cycling, active and moving games, classes for martial arts) are much more efficient than working with "iron". For this reason, it is recommended to dilute exercises in simulators with regular jogging (or any other view of Cardio).

(Best exercise for legs. Base.)
(Exercise that unloads the spine)
(Unloads the spine. Basic exercise. You can use as an alternative to crouch.)
(Operation of berium and quadriceps.)
(Quadriceps and buttocks also work.)
(Isolated exercise For quadriceps.)
(Isolated exercise for biceps hips.)
(Obstruction of calf muscles.)
(Isolated exercise for IR.)
(Biceps, quadriceps and buttocks work.)
(Sophisticated species of squats. Loads quadriceps and berium.)
(Biceps hips are well involved.)
(Two-headed hips muscles work.)
(Breakdowns and biceps are largely loaded.)

(Perform more convenient than a barbell.)
(Work with big weights.)

(Pumping the widest.)
(Additional impact on biceps.)
(Wings, big round, rear delta.)
(It is supposed to change hands. For symmetry and diversity.)
(Analogue tightening at the crossbar.)
(In addition, loads biceps.)
(Work widest.)
(Powerful basic exercise.)
(It is more often used in Powerlifting.)
(Spinal extensors.)
(Widest, and other back muscles and shoulder belts.)
(Analogue of rod traction.)
(Spine extensors, quadriceps, beaghi.)

(Breast, gear, front delta.)
(Deep weight omit. Top of infantry.)
(Deep weight omit.)
(Powerful europeration of the top of the chest.)
(Main basic exercise for breast muscles.)
(Bits, triceps.)

Let's start with the Azov: the base is necessary. If you are a novice athlete, there is no point in developing certain muscle groups in turn, ignoring the exercises, comprehensively involving the main muscle groups. Sometimes you look at the training of some kind of newbie - well, just fear and hatred in Las Vegas.

The base is a complex exercise, several muscles and joints. Good example - bench press. For those who began to engage in bodybuilding, the base is obligatory. For insulating exercises it is necessary to move gradually.

Base for back muscles

Deadlift.Buttocks are involved, bringing the muscles of the thigh, muscles, straightening the spine, the widest muscles of the back.
Lifting the rod in the slope. The widest muscles of the back, deltoid, trapezoid, rhombid muscles are involved.
Tightening. Trapezoid, deltoid muscles, the widest muscles of the back, the muscles of the bark.

Base for press

Lifts bent foot On the horizontal bar. Lower press and hips are involved.
Kind twisting. The oblique and front abdominal muscles are involved.

Base for biceps

Roll of rod bending hands. Biceps involved, spin - specific muscles depend on the width of grip.
Lifting dumbbells bending hands. Busy biceps and muscle forearms.

Base for foot

Squats. Buttocks are involved, ilicor muscles, quadriceps, widest muscles of the back, Cambalo Muscles.
Deadlift. The widest muscles of the back, muscles, straightening spine, buttocks and thrust muscles of the thigh are involved.

Basin base

Lifting dumbbells on the bench. Breast muscles, deltoid muscles, triceps.
Rods are lying. Breast muscles, hands, front bunch of deltoid muscles.

Base for triceps

Push ups on the bars. Breast muscles, triceps, deltoid muscles, the widest muscles of the back are involved.
Rods are lying. Included triceps, breast muscles, deltoid muscles, abdominal muscles.

Base for calf muscles

Any exercises in which legs are involved -, lifts, exercises with a barbell.

In bodybuilding there are three king exercises, which, when performing, allow in a short period of time to develop the maximum amount of muscles. This is a lot of rods, bench lying and squatted with a barbell.

Weekly program basic exercises

Remember: Before you start exercises, you need to make a workout (at least 10 minutes). It will increase blood circulation in the muscles, develops tendons, will prepare a sympathetic nervous system.

Each exercise must begin with warm Set - 10 repetitions from 50% of the working weight. Each exercise must be done in 3 approaches of 10-15 repetitions. Such a high number of repetitions is due to the fact that it is necessary to achieve supercompensation in glycogen exchange. Follow the pulse: the perfect pulse - from 100 to 140 shots per minute.

Day 1 - back and biceps

Workout
Ranged traction, 2x10
Rod rod in slope, 3x8
Tightening widespread grip, 3x max
Rod rod to biceps, 2x12
Hitch

Day 2 - legs and triceps

Workout
Squats with a bar of 3x6
Rise on socks sitting, 3x15
Rush lying on a narrow grip 2x12
French bench 1x12
Any exercise on the press (twisting), without burdening, 3 refusal sets
Hitch

Day 3 - Breasts, Shoulders

Workout
Rush lying wide grab, 5x5
Push ups on bars, 3 refusal set
Army Pym, 3x8
Breeding dumbbells on the parties in the slope, 2x12
Hitch

After the third day, it is necessary to take a break for at least two days.

Ranged traction: how to perform

Go to the rod - the legs are already the widths of the shoulders, the feet in parallel. Sit down, grip - on the width of the shoulders. When you run, get back, keep it so throughout the exercise. Do not lean the heels from the floor. When performing a vulture should slide along the thighs. To the level of the groin, raise the rod with the efforts of the muscles of the legs, and after the muscles of the back. Stay the bar in several centimeters from the floor.

Beast lying: how to perform

Lie on the bench: the distance between the two hands should be about 55 cm, and the vulture should be at the eye level. Carefully remove the rod, first lower it to the chest level, then lift.

Squats with a barbell: how to perform

In this exercise involved the maximum number of muscles - even hands. Come to the rod, sneeze, legs should be located on the width of the shoulders. Put the neck on the shoulders, expand the socks to the side, squat, breaking the back and keeping it hurt throughout the exercise.

If you place the bar on the trapezoidal muscles, the load will go to quadriceps. If you connect the bar deltaid muscles, you slightly bend ahead and use the buttocks.

Singing with a barbell, you seem to be on the chair, the knees should be divorced to the sides, and the heels should be firmly standing on the floor. The corner of the squat should be 90 degrees.

Program for novik

You can make a program only of these three exercises. When classes, three times a week you can make each 5 approaches, 10 times per approach. Such a program will allow you to quickly join the training and start increasing the muscle mass absolutely throughout the body.