Basic exercises for the major muscle groups

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.

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

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.

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.

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.

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.

The basic principles of training Russian bodybuilders

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