Basic exercises for the major muscle groups
Chest
- bench press on the horizontal and incline bench, dips. In the
80's to the basic exercises for the chest also include breeding lying
down with heavy weights in the low number of repetitions;
latissimus
dorsi - wide grip pull-ups to the chest and the head, thrust rod
in the tilt rod T-neck, pull the dumbbell;
deltoids
- bench press with a chest standing, bench press because of the head
while sitting, bench press with dumbbells;
trapeze
- shrug ("shrugs"), a close grip pull rod to the chin;
biceps
- barbell curls with dumbbells while standing or sitting, pulling up
the reverse (palms facing you) grip;
Triceps
- bench press close grip, French bench press and seated;
quadriceps
- squats with a barbell on your shoulders, leg press;
hamstrings
- lying leg curl, deadlift on straight legs;
Caviar
- the rise on your toes while standing and sitting, "donkey";
long
muscles of the back - the deadlift, bending forward with a
barbell on your shoulders.
Technique exercises
There
is no need to occupy a lot of space for philosophizing about the
importance of proper exercise with weights. The author has seen
enough "athletes" that by doing exercise on one muscle
group is pumped completely different. For example, doing squats, to
pump up the quadriceps, but instead grows only the lower back, hips
remain the same "chick."
In
addition, in many exercises traffic burdens on the wrong path causes
the formation of micro-traumas in the joints and tendons, which over
time can cause serious injury. Therefore, all movements must occur in
a natural part of the joint plane. This is the first condition for
the proper technique.
The
second condition - full range of motion. You have to stretch the
muscle as in the beginning of the movement and minimize the end. It
is necessary to, muscle developed along the entire length - from
tendon to tendon.
In
general, the movement should be smooth, without interruption or
delay.
Now
specifically for engineering exercise, but it seems to me highly
problematic learn the proper technique only by the descriptions and
photos.
Bench
Press
Lying
down on a bench grab the bar from the racks to arms wide grip.
Omitting it, keep the forearm were always perpendicular to the floor.
Do not lift your pelvis off the bench and do not bounce the bar off
the chest by doing bench press. Grief bar at the bottom of the
amplitude should touch the chest at nipple area. Similarly, the bench
press is performed and in the slope, only Rod falls closer to the
neck.
Dips
If
you are performing this exercise, the aim is to focus the load on the
pectoral muscles, then this is achieved as follows: divorced elbows
to the sides of the torso, the body leans forward, back rounded, chin
placed on the chest. Fall should be as low as possible.
Wiring Dumbbell
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Arms
slightly bent at the elbows, the movement is in an arc so that the
shoulder bones are perpendicular with respect to the torso, the
amplitude of the maximum possible.
Pull-ups
From
the position of Visa with full arm extension pull up as high as
possible to touch the crossbar chest or neck.
Traction
in the slope
Torso
is parallel to the floor, bend your lower back, knee slightly bent.
Grip barbell shoulder width apart. In the lower position arms are
fully extended, and the bar served slightly forward. The arc pull rod
until it touches the lower abdomen, in the final phase of bringing
the blade.
Similarly,
the thrust is performed T-neck, with the only difference being that
uses a narrow grip and thus the amplitude is somewhat shorter.
Bench
standing with his chest
Take
the bar from the racks shoulder-width grip. When squeeze burdening
overhead, try not to reject the body back, and vice versa - Serve it
forward so that when the final position in the press head is right
under the bar. Do not use the legs and back support in the initial
phase of the regime.
Mode
because of the head while sitting
It is
desirable to perform this exercise while sitting with support for the
back of the vertical bench. Shoots such that when the bar is at the
bottom, forearms are vertical.
"Advancing
the" narrow grip to the chin
Raise
and lower the bar on top of grip, lift your elbows so that they move
ahead of the movement of hands, elbows and bring it to the highest
point in this movement.
Lifting
barbells for biceps standing
Bend
your elbows without rejecting the body back and not bending the
knees. Elbows close to your sides and do not display them ahead in
the top of the climb - the humerus must constantly maintain an
upright position. The same recommendations apply to perform curls
with dumbbells while standing and sitting.
Close grip bench press
If
this exercise focuses on the triceps, in contrast to the usual bench
press your elbows should not breed in hand, and pressed to the sides.
French
Bench
At
rest, the shoulder bone is slightly inclined from the vertical
position to the side of the head. Lower the barbell over his head,
trying not to raise your elbows to the sides.
When
the French Press sitting shoulder bones should be strictly vertical.
Bob
Initially,
the feet slightly wider than shoulder width, feet slightly outward,
the back should be straightened, his head raised, torso tense. Squat
as deeply as you can, and not only to the parallel with the floor. Do
not use "repulsed" up from the bottom position. Do not
force the growth of burdens in this exercise, as long as not "put"
the right technique.
Leg Press
Stir
in the total amplitude, until it touches the knee chest.
Hip flexion
When
the curls do not release your pelvis off the bench. Do not let the
legs quickly and arbitrarily unbend.
Deadlift
on straight legs
In
the initial position you stand straight, holding the neck in the
lowered hands. Shoulders back, chest lifted high in the lumbar area
of the spine to bend. The movement begins with the fact that
you are filing your pelvis back slowly, keeping the deflection at the
back. Lower yourself until your pelvis moves while ago. If you fall
even lower, hamstrings turn off of work and effort goes only through
the spine. Moving up - by supplying the pelvis forward.
The rise of the calf
The
main thing in all the movements on the calf - full amplitude and
latency at the top.
Deadlift
When
performing the deadlift always keep the lower back slightly arched.
If your goal - the development of the extensor muscles of the back -
do not use a sumo-style and raznohvat. Use carpal straps. After each
repetition lower the bar until it touches the floor.
In
addition to the base complexes given in this publication are to be
used and several insulating exercise.
Pullover
with a dumbbell
Lie
down across the narrow bench, relying only on her upper back of the
shoulder blades. Hold the dumbbell with both hands above his head,
slowly lower it back up until your chest is not fully stretched.
It
was believed that the implementation of a Super Series Pullover with
squatting in a high number of repetitions promotes the expansion of
the chest.
Breeding
dumbbell in hand standing
Initially,
the torso tilted slightly forward, dumbbells in front of thighs (can
touch). Raise the dumbbells to the sides up, keeping your arms
slightly bent at the elbows. When the dumbbells are moving up, turn
the brush thumbs down - "as if pour water from a jug"
(pardon the hackneyed cliche, but it is difficult to come up with a
better definition). With the rise in any case do not help yourself
jerk lower back: cheating in isolation exercises - this is nonsense.
Exercise
focuses the burden on the middle part of the deltoid muscle. It also
can carry with one hand (the other holding a support) or by using a
low block. Both of these options allow you to use a larger amplitude
than in normal dilutions.
Breeding
dumbbell in the slope
Torso
is parallel to the floor, arms slightly bent. Lift weights as high as
possible, while maintaining the perpendicular relative to the housing
hand position. Exercise is aimed at the development of a beam rear
deltoids, and the displacement of hands forward or backward from the
perpendicular to the torso position of the load of this beam leaves.
Curls
on the bench Scott (Parts)
To
avoid injury, elbow never fully unbend hands in this exercise, and
especially do not use the "parry" forearms off the bench to
give the initial impulse curls. The upward movement is only up to the
vertical position of the forearm when you continue on - biceps
"turned off." Never rolling your wrist inward.
Barbell
curls in the position of forward tilt
Torso
slightly above parallel with the floor, arms hanging loosely down,
narrow grip bar. Bending your arms, lift the barbell to the shoulders
purely by the force of the biceps.
Barbell curls reverse
grip
Exercise
on technology performance is almost like a regular barbell curls
standing, with the only difference that is applied on top of the grip
(over-grip) and thus used significantly lower weights.
This
exercise develops the muscles of the forearm flexor muscles and
shoulder underlying the biceps - brahialis.
Tritsepsovoe extension
on the block
Pull
back slightly back from the block so that the torso was with the
vertical angle of 30-40 °. Bring your elbows forward and secure so
that the shoulder bones are vertical and remained motionless
throughout the movement. Initially, the handle block device on the
chest. Squeeze it in an arc down to the fully extended arms at the
elbows. Slightly hold the voltage at the bottom.
Hack squats
The
most valuable in this movement the lower amplitude, and straighten
the legs until the end in the knee joints is not necessary. In the 80
adopted a slightly different way of doing this exercise: foot is not
displayed on the forward edge of the base platform, as it is now, and
were placed directly under the buttocks so that the low point had to
get up on your toes - it was believed that in this way an optimal way
knee-loaded "drop" - the muscles vastus medialis.
Lunges
with a barbell on your shoulders
Take
a step forward with one leg and bend the knee until the thigh of this
leg will not appear parallel to the floor. The knee of the other leg
should go down to touch the floor. Keep your torso straight and
tight, do not lean forward. Follow the planned number of repetitions
for one leg and then proceed to the lunges on the other foot. Lunges
are considered the best exercise working out "link" between
the quadriceps and hamstrings, and gluteal muscles to tighten.
Straighten
the legs while sitting in a simulator
Do
not use sharp movements in this exercise. At the top of the fix made
cuts. Do not use a variation of the provisions of the table toes
outward and inward to anything except it will not cause injury.
Thighs:
the load can emphasize either the back extensors or the gluteal
muscles.
His
hands behind his head go down as low as possible. Come up only to a
horizontal line: higher ups traumatic for the lower back.
Rules
are the same breath when doing any weight training: at the moment of
maximum effort shall be on a strong exhale. Some athletes while still
shouting, arguing that it gives them an extra "winding". It
should be recognized, however, that these cries are not always
adequately perceived by others, and if the athlete yells, crouching
only with the stamp of the post (or so), it is likely that the
"well-wishers" can and psychiatric emergency call ...
As
for the dress code, then it should be free and absorbent cloth. Ideal
- cotton. Despite scored lately wide turnover homosexual tendencies,
it seems unwise to engage in something skin-tight, because in
addition to over-emphasize non-heterosexual close things disturb the
blood circulation in the limbs, which greatly reduces efficiency and
increases the likelihood of injury.