Basic exercises-the right technique
Basic exercises for muscle growth and testosterone — why are these exercises so important and how to learn how to perform them technically correctly?
It is customary to divide the exercises into multi-articular, involving several large muscle groups (different types of pull-UPS, push-UPS and squats, deadlift) and isolating (lifting dumbbells on the bicep, breeding dumbbells to the side and others).
Basic exercises are strength exercises that involve several muscle groups at the same time and affect muscle growth through an increase in the hormonal level of the body. Basic are five exercises-squats, bench press, bench press, deadlift and thrust to the belt.
When performing multi-articular exercises with weight, the entire body of the athlete is subjected to a complex load. In addition to the muscles of the hands and feet, the respiratory and Central nervous system are included in the work — this is what provides a serious hormonal response. Since the greatest efficiency for muscle growth is achieved with 5-7 repetitions in the approach, it requires the use of additional weight and a constant increase in the load. Only five multi-articular exercises allow you to do this — that's why they are called "basic".
DEADLIFT
Deadlift is the number one basic exercise for the muscles of the body. If you perform only it and refuse any other, you will still see the result in the form of a set of weight, as the deadlift involves the maximum number of muscles.
In order to learn how to perform deadlift correctly, it is recommended to start with the minimum weights on the bar and with the use of the stand — lifting the weight "from the ground" violates the technique, not allowing to keep the hips tense, and the back perfectly straight.
BOBS
Squats with a barbell — a basic exercise for the development of leg muscles, ranging from the gluteal muscles and quadriceps of the thigh and ending with the calves. With the right technique, the spine and abdominal muscles are also included in the work, forming a steel press.
Learning the correct technique of squats is recommended in a special frame that allows you to squat with low weight, but with an emphasis on a full sense of muscle work. You should start the movement by pushing the buttocks up, straightening the knees and not thinking about the muscles of the legs.
THE BENCH PRESS ON THE BENCH
Bench press is a key exercise for the development of the chest muscles, triceps and the front of the deltoids. Depending on the angle of the bench and the width of the arm on the bar, it is possible to include various bundles of the pectoral muscle in the work.
In order to learn how to perform bench press correctly, you must first learn how to do push-UPS. Do push-UPS from the bench, focusing on the fact that the movement is made by the force of the pectoral muscles. The press thus needs to be constantly tense.
THRUST ROD TO THE BELT
Thrust rod to the belt is a basic exercise for developing the musculature of the back and giving it a visual width. When the correct performing in the work are also included Delta, chest muscles, forearm muscles and numerous holders hands.
To learn how to perform rod thrust in a slope is recommended to start with the thrust unit to the belt sitting in the simulator. First, you pull the weight to the knees, then-almost to the chest, reducing the shoulder blades. It is in the phase of pulling the weight to the chest that you should feel the tension of the broadest muscles of the back.
A PRESS OF A BAR STANDING
Standing bench press (also called "army bench press") develops the shoulder girdle, deltoids, arms, improves posture and strengthens the abdominal muscles. It is this basic exercise that forms a classic sports figure with broad shoulders.
Training the bench press bar over your head while standing, you should start with bench press dumbbell standing, paying special attention to the fact that the weight was moving only vertically, and the body was static and tense. Remember also that a lot of weight can be traumatic for the joints. Remember that the most effective and safe training is training under the guidance of a professional coach! Join our team for the most effective workouts!
