3 basic barbell exercises. Five Basic Mass Gaining Exercises - Why Do They Work? Incline Bench Press

This concept refers to some exercises from the world of bodybuilding and powerlifting. Basic exercises include those exercises that have a targeted effect on large groups muscles and are the most effective for the development of strength indicators and muscle mass.

As in any sport, bodybuilding training has certain features. Each athlete sets certain tasks before training, and, depending on them, draws up his own program. And to make the exercises even more effective, many athletes actively use those that are considered basic in their training. There are four main principles that allow you to call the exercise basic:

With the exception of push-ups and pull-ups, all basic exercises are performed with a barbell.
The impact falls on large muscle groups
When performing the exercise, at least two joints are set in motion
The starting position in the exercise is the most convenient for the development of greater effort in terms of anatomy

The benefits of basic exercises

The main effect is the development of strength and muscle mass. If you set yourself these goals, then basic exercises should be the basis of your training. During their execution, the muscles receive the maximum load, in addition, most muscle fibers are actively involved in the work. Another positive effect is a powerful effect on the nervous system.

All body systems receive the maximum training impact during the implementation of basic exercises. Due to this, the maximum response is caused on their part, which leads to the greatest increase in strength and muscle mass.

There are also isolated exercises that are an addition to the basic ones. They are used when they want to more fully work out some particular muscle group.

Basic exercises in bodybuilding and strength sports

To date, there are nine basic exercises:

Bench press up in a standing or sitting position
Bench press lying on a horizontal or incline bench
Close grip bench press
Push-ups on uneven bars (weights may be used)
Deadlift
Pull-ups or pull-ups on the bar with any grip
Bent-over barbell pull
Barbell Squats
Squats with a barbell on the chest

It is these exercises that are considered the basis for the development of strength and mass.

In weightlifting, exercises such as snatch and jerk are actively used. When it comes to bodybuilding, there are several non-basic exercises that also have an effective effect on arm strength. The most famous of these exercises are french press and bending the arms with a barbell in a standing position.

Effective workouts at home

Not everyone has the opportunity to go to the gym and work out with a heavy barbell or use special racks for squats and bench presses. But they should not be upset, with the right approach to home workouts, you can achieve no less impressive results. Performance right exercises with heavy dumbbells, in terms of efficiency, they are practically not inferior to basic exercises with a barbell. Exercises such as the dumbbell bench press in a lying or sitting position can develop strength and mass well.

In addition, to perform some basic exercises, you do not need and do not need to come to the gym. You can do push-ups from the floor without leaving your room, there are pull-up bars and push-up bars on almost every sports ground. In terms of their effectiveness, these exercises are in no way inferior to exercises with a barbell, they are also basic.

The most important thing in home workouts– drawing up the correct training program. It is necessary to select the best exercises that allow you to load the muscles as much as possible. The training itself must be carried out carefully and wisely, then you will achieve impressive results. There are many athletes who have been able to develop amazing strengths and gain significant muscle mass while exercising at home.

Is it possible to do only three exercises

Some athletes claim that there are only three effective basic exercises - squats with a barbell on the shoulders, deadlift and bench press. They say with complete confidence that you need to do only these three exercises and that's it, you don't need to do any others. Most of those who think so are involved in powerlifting (power triathlon).

This is a completely wrong way of looking at power sports, it is too “limited”.

The reason why many powerlifters hold this opinion is understandable, because these are the three exercises that are competitive. The purpose of each is to raise maximum weight, and therefore there are misconceptions in this regard.

By the way, during the preparatory period, these same athletes use a fairly wide range of different exercises. But some time before the competition itself, they discard all the “extra” and focus entirely on basic training.

The effect of training only competitive exercises will be only if we are talking about professional athlete with harmoniously developed body. As for amateur athletes, this technique is unlikely to suit them.

If you are not engaged in powerlifting, but bodybuilding or other power sports, then be limited basic program of the three exercises is definitely not worth it.

The human body consists of countless muscles, joints and ligaments, which provide it with excellent mobility. This propulsion system needs to be developed, and this must be done in many ways, so that each link is strong. Take any sport represented on Olympic Games- only the use of a large arsenal of exercises allows athletes to achieve high results in them. The preparation of an athlete should consist of both basic and auxiliary exercises.

The best way to develop strength and muscle mass is to perform basic exercises in bodybuilding. You should not be limited to only three of them, use the entire arsenal, only in this way you can effectively develop your body. Naturally, we are not talking about one workout, but about training program which includes a variety of activities. If necessary, supplement the program with additional exercises. As already mentioned, proper training consists of performing basic exercises, with the help of which the body's abilities are developed in a complex way, and auxiliary exercises that need to be used to work on individual muscle groups. These can be exercises that help to further work out the abs, lumbar region and any other lagging muscles.

It is necessary to distribute all the exercises into separate workouts, in each of them you need to solve some specific tasks.

Muscle building and basic exercises in bodybuilding

It is necessary to know very clearly the area of influence of basic exercises, which muscle groups are involved in their implementation. It is necessary to know the structure of this or that muscle group in order not just to say to yourself and others: - Yes, such and such an exercise affects such and such and also this muscle. You need to be well versed in the anatomy of the muscles, clearly imagine their location on your body, then the effectiveness of your training will increase many times over. So, it's time to move on to describing the structure of the muscles and those exercises that have the most impact on them:

1) Shoulders (shoulder girdle). Its basis is the deltoid muscles, which consist of an anterior, posterior and lateral bundle. The trapezius muscle can also be attributed to the shoulder girdle, more precisely, only upper part trapezoid. The main exercises for the shoulders are: bench press from behind the head in a sitting position (impact on the front and side beams), bench press from the chest while sitting (front beams), breeding arms with dumbbells while standing (the main load falls on the side beams, secondary on the front and back), pulling the bar to the chin with a narrow grip (top of the trapezoid), raising the shoulders with hands down, which hold the barbell or dumbbells (top of the trapezoid).

2) Rib cage . It is based on the pectoral muscles and serratus muscle. The most effective exercises are: bench press wide grip in the supine position horizontal bench(building total weight pectoral muscles), exactly the same bench press, but on a bench inclined to the upper side (redistribution of the load on the upper part of the pectoral muscles), push-ups on the uneven bars (outer and lower parts of the pectoral muscles).

3) Back. It consists of the latissimus dorsi (wings), the extensor muscles of the spine and the lower part of the trapezius muscle. Basic exercises: back pull-ups with a wide grip (expanding the top of the wings), pulling the barbell to the stomach in an inclination with a narrow and medium grip (outer part of the latissimus dorsi), pulling a dumbbell with one hand in an inclination (working out the latissimus), pulling the block in a sitting position with a narrow grip to the stomach (bottom of the latissimus dorsi and general development of the spinal muscles) and deadlift (extensor muscles of the spine).

4)Hands. Their structure is known to every athlete, they consist of the forearm, biceps and triceps. Main exercises: close-grip bench press (triceps), dips (triceps), french press (triceps), seated dumbbell curl (biceps), and standing barbell or dumbbell curl (biceps).

5) Legs. Much more complex in structure than the hands. They consist of the quadriceps femoris (quadriceps), biceps femoris (biceps), calves, and calf muscles. Core exercises: barbell squats (quadriceps), deadlifts (thigh development), and calf raises.

6) Press. The press itself is the rectus abdominis, which can be divided into two sections: upper and lower. In addition, the press consists of oblique muscles. Main exercises: flexion of the trunk lying on the back (upper part of the press), flexion of the body on the Roman chair (upper part), leg raises (lower part), tuck on a horizontal bench (entire rectus muscle), and twisting with flexion of the trunk or leg raise (obliques). muscles).

Basic Bodybuilding Exercises: Beginner Mistakes

Many of those who are just starting their journey in bodybuilding make the same mistake, namely, they almost completely ignore the basic exercises, and focus all their attention on isolated exercises. At the same time, almost all of them have only some general and rather vague idea of \u200b\u200bwhat isolated exercises are. Such athletes come to training, and all of its time is spent on the transition from one auxiliary exercise to another. Naturally, they believe that they are doing everything right, and they are waiting for the results. But the only one in this case the result can only be the complete destruction of their own muscles.

And some beginners, seeing in some specialized magazine training methodology professional, immediately begin to deal with it. But you need to understand that they are on entry level development, and the described training plan refers to professionals, and only a few can withstand it. Most novice athletes only realize this over time and start looking for other ways. Sooner or later, they all come to the realization that basic exercises are the basis of any workout.

Testosterone

Due to the fact that during the performance of basic exercises in bodybuilding or other strength sports, several joints are included in the work at once, as a result, the development of more testosterone.

The concept of testosterone does not mean various stimulants, but what our body naturally produces. Testosterone- male hormone, almost all athletes consider it the main muscle builder. In other words, the more hormone our body produces, the better a good muscle mass is built up. In addition, the amount of fat in the body is significantly reduced.

Research has identified a number of important factors to consider during training in order to achieve the production of more testosterone. First of all, it is produced during work with weights. Its amount depends on the intensity of training and the amount of mass of those muscles that were stimulated. That is, by itself, lifting a lot of weight will not give anything. For the active production of testosterone, workouts must be varied, muscles must be affected by different methods, and not just by lifting heavy “iron”. As already mentioned, the main factor is a set of muscle mass, let's dwell on this point in more detail.

There is a very simple relationship: if during training, muscle mass is stimulated in a considerable amount, then testosterone will be produced in an increased amount. It is for this reason that basic exercises naturally stimulate an increase in hormone levels, since when they are performed, several joints are affected at once at the same time. A special study was conducted, the participants of which performed the bench press and squats with a barbell. Testosterone levels increased in both cases, but more high level output was recorded during squats, since this exercise stimulates several muscle groups.

A very good example can be given - weightlifters performing at the Olympics. They produce just a gigantic amount of the hormone. Therefore, beginners should devote more time to deadlifts, squats and other basic exercises, and not spend almost the entire workout on the isolated study of the biceps or leg muscles.

The most active production of testosterone occurs in the first 45 minutes of weight training, after which its level drops sharply. So athletes who work out for hours, performing one exercise after another, should think about the productivity of this method.

Another an important factor is the intensity, that is, the number of repetitions in 60 seconds. One of the conducted studies involved two groups. The first performed exercises to increase muscle volume according to the following scheme: 10 repetitions were performed per minute, the break between sets was also exactly one minute. Participants in the second group developed strength qualities by performing 5 repetitions per minute and taking a three-minute break between sets. According to the results of the study, higher testosterone levels were recorded in the participants of the first group. However, the participants of the second group also showed a significant increase in the level of the produced hormone.

So, we can sum up one main result: if the basis of your training is basic exercises, then you can not worry that your body will release too little testosterone. Everything will happen exactly the opposite.

During classes in gym pay attention only to yourself. No need to think that someone who is training next to you is looking at you and evaluating how you train. The most optimal duration of a workout is 40-50, taking into account the warm-up, you should not spend more than this time in the gym. Between sets you need to rest 1-2 minutes, more long breaks may be harmful to the body. You need to practice several times a week, it is best to train 3 times a week, but no more. And do not forget: the growth of strength and mass does not occur during exercise, but during rest and sleep.

The number of sets and repetitions in them depends on your goal. If you need pumped up muscles, then do 4-6 sets of 7-13 reps. In no case do more, this is too much stress for the muscles, as a result, they can simply be burned. The working weight should be such that during the last repetitions you apply maximum effort.

Exercises such as squats and deadlifts are best done with a regular bar at the beginning, without weights. This will help you get used to the correct technique. Any discomfort during the exercise can only mean one thing - you are doing something technically wrong. Without doing basic exercises, your progress will be very slow and minimal.

Do you need muscle, or do you want to dry out and get rid of body fat? If you came to the gym for muscle mass, then your diet should mainly consist of high-calorie foods. Some of the fat is burned on its own in training, but exercise alone is not enough to completely get rid of it.

If you have any questions, feel free to approach any experienced athlete in the gym and ask them. Most bodybuilders are open people, who are happy to prompt and explain to beginners all the controversial points.

A different opinion about basic exercises in bodybuilding

As already mentioned, most athletes are well aware of the need to take basic exercises as the basis of their training. But there are those who frankly declare that the base is a matter of taste, an alternative, which, if desired, can be easily replaced. And we are not talking about amateur athletes, but rather experienced bodybuilders. Of course, this point of view seems absurd, but not everything is so simple.

Many well-known bodybuilders in all the years of their training have never done basic exercises, and, nevertheless, they have achieved amazing muscles. They performed completely different exercises and with different equipment, for example, they replaced the barbell with heavy dumbbells, and instead of doing squats, they did it on a simulator. Thus, everyone decides for himself how necessary these exercises are.

In bodybuilding, all exercises are divided into basic and isolating. The first just form the basis of this sport. Basic exercises are designed to help gain muscle mass by shocking the muscles.

The difference between basic and isolating exercises is that when performing basic exercises, several muscles or their groups work at once, as well as stabilizing muscles.

It is with the basic exercises that you should start training. When you first visit the gym, you should not do isolation exercises, because first you need to develop the body as a whole. For maximum effect in the future, it is recommended to include isolating exercises, but still do not forget about the basic ones.

The concepts of "basic exercise" and " big weight» are very closely related, which is one of the key points in bodybuilding.

For example, if you want to pump up the biceps, it is not enough to do exercises exclusively for the biceps. Biceps can and will increase in volume and acquire some relief. But real mass cannot be obtained in this way. The basic exercises include, for example, barbells for standing biceps, but even this will not give a sufficient impetus to produce the necessary hormones and for growth. And if you do squats, then such a push will happen. From the produced testosterone, not only the legs will grow, but also the rest of the muscles, including the biceps.

Also, due to the fact that several muscles are involved in basic exercises during loads, you can work with more weight, which again gives impetus to growth. The body has the ability to adapt to external conditions, including physical activity. Therefore, only basic exercises, their correct execution and building up working weights can provide muscle mass.

So, let's look at the list of basic exercises.

Basic chest exercises

Bench press

The bench press is a basic free weight exercise. To perform it, they lie down on a bench, lower the bar of the bar until it touches the chest, and then raise it until the elbow joint is fully extended. The grip should be wide enough, more than shoulder width. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and also the anterior delta bundle.

Incline Bench Press

The bench press on an incline bench allows you to work out the upper sections of the chest muscles (if performed in the “head over legs” position) or their lower sections (in the head-down position).

Dumbbell press

With the dumbbell press, the bottom point of the movement is much lower than with the barbell press, which allows you to perfectly work out the pectoral muscles. In addition, you can change the trajectory of movement, squeeze parallel dumbbells, bring them together at the top point, which involves new muscle bundles and has a slightly different effect on them.

Breeding dumbbells

Due to the fact that the lying dumbbell breeding involves the same muscles as the bench press, the load is focused on the inner edge and middle of the large chest muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. The layout is also done to improve the relief of the pectoral muscles. By performing this exercise, you can improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

Pullover

This auxiliary exercise is aimed primarily at strengthening the pectoral muscles, the latissimus dorsi and, indirectly, the triceps. Pullover is usually performed as an additional exercise when working on the pectoral muscles.

Basic back exercises

Pull-ups

Deadlift

As a complex movement, almost all muscles are involved in the deadlift: either to stabilize the position or to lift the weight. This exercise is used to increase the strength and mass of the muscles of the legs, back, and indeed the whole body.

Bent over row

Regularly performing this exercise, you can develop the latissimus dorsi, large round muscles, as well as influence a number of others, which will allow you to achieve a visual and actual thickening of the back. This exercise is used as an addition to various deadlift variations in order to fully work out the back muscles.

Block pull behind the head

This exercise allows you to create an aesthetic V-shaped torso. In this case, the hands should not go back, but move strictly in the plane of the body. The grip should not be wide, optimally when at the bottom point the forearm is perpendicular to the crossbar. The back should bend, and the legs should be in focus.

Basic leg exercises

Deadlift

already described above

Squats

Squatting with a barbell primarily involves the quadriceps, synergists (helping in movement) in this case are the gluteal muscles, soleus muscles, along with the adductors of the thigh. The calf and thigh muscles act as stabilizers. Also work the extensors of the back, muscles abdominals and others.

Rise on socks

The exercise is excellent calf muscles. You can perform both sitting and standing. To achieve the best result, it is reasonable to combine both options.

Basic hand exercises

Push-ups on the uneven bars

Performing this exercise requires very simple equipment - bars. You can find them in almost any yard, not to mention gyms. For the development of the triceps and pectoral muscles, this is perhaps the most best exercise. This also applies a large number accessory muscles located in the shoulder girdle. Push-ups allow you to qualitatively work out the triceps and chest, but the degree of load depends on the position of the hands.

french press

In order to increase the strength and volume of the triceps, apply the French press. It affects all bundles of the triceps, especially the upper and long ones. It also allows you to visually increase the volume of the hand.

Close Grip Press

To develop the upper part of the triceps and increase its strength and volume, it is worth using a bench press with a narrow grip. At the same time, despite the largest working weight compared to other triceps exercises, this exercise is used, as a rule, as an addition to pumping the triceps. The reason is simple: in addition to the triceps, the front bundle of the delta and the top of the pectoral muscles work. Another advantage of the close grip press is that you can work out the shape of the triceps very well. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

Barbell curl for biceps

With this basic exercise, you can increase the strength and build mass of the biceps. The load is distributed evenly over both bundles of the biceps, the muscles of the inner surface of the forearm and the shoulder muscle.

If you change the width of the grip, you can shift the load on different bundles of biceps. The narrower the grip, the more the internal beams work. And vice versa.

Lifting dumbbells for biceps

In order to develop biceps shoulders and forearms, lifting dumbbells for biceps is used. The exercise involves turning the hands outward during lifting. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For bicep training this exercise is considered one of the best, as turning the palm while bending the elbow adds efficiency.

Basic shoulder exercises

Press from behind the head

This basic exercise is used by most bodybuilders for development. shoulder girdle. It perfectly loads the middle and anterior deltoid muscles, as well as the upper part of the trapezius muscles.

Standing press

For the development of triceps and muscles of the shoulder girdle, it is recommended to perform a dumbbell or barbell press overhead in a standing position. Here, the main load falls on the deltoid muscles with the main emphasis on the anterior section, as well as on the triceps.

Breeding dumbbells in an incline

With the help of this exercise, the rear deltas, the rotator cuff muscles and the trapezius muscle are pumped. Incline dumbbell raises are best for developing the shape and definition of the deltoid muscles.

Pull to the chin

The exercise is suitable for working out the middle deltas, top and middle of the trapezoid. Also, the pull to the chin separates the trapezius from the deltas, allowing you to draw and hone the shape of the trapezius muscles, as well as draw a clear line between the deltas and the trapezoid.

Shrugs

Scars are used to develop the trapezius muscle. The exercise is quite simple: holding the weight in straight arms, lowered along the body, the shoulders are raised as high as possible, after which the shoulders fall back without bending the arm at the elbow. Shrags are usually performed with kettlebells, dumbbells, barbells or on a special simulator. The bar can be positioned both in front of the hips and behind the body.

Basic exercises for the press

I'll just give you a list:

Twisting

Reverse crunches

Hanging leg raises

Oblique twists

Conclusion

A distinctive feature of basic exercises is that several muscles or their groups are involved in the work. Thanks to this, the athlete gets the opportunity to work with large weights, which is a powerful impetus for muscle growth. Performing basic exercises for someone who wants to achieve a significant result is a must.

The columnist for the Moscow 24 portal, fitness expert and TV presenter Eduard Kanevsky told and showed what exercises you can use to make beautiful biceps.

If a person who regularly works out in the gym is asked to show any muscle, he will immediately begin to roll up his sleeves, exposing his powerful hands, namely, biceps (while bending the arm at the elbow joint as much as possible, straining, puffing, he will demonstrate the result of many years of work).

It is the beautiful high biceps, even if they are not very voluminous, that are the "calling card" of any adherent of training in the gym. Everyone loves to swing their hands - from beginners to professionals, the only difference is that the hands of professionals who rely on their experience really look decent. While for beginners, who shake their hands from workout to workout, nothing really “grows”.

How to pump up a really beautiful, as it is also called, "high" biceps?

First, especially if you are a beginner, you need to remember and put into practice the main rule of "working on the mass" in the gym: the basis of your training should be the so-called heavy basic exercises: barbell and dumbbell presses, barbell squats, lunges, different kinds traction exercises. They give a general increase in muscle mass and strength. If you perform only those exercises where no more than one or two muscles work, you will not only not pump up beautiful hands- in principle, you will not achieve a more or less good, visible result.

Secondly, you need to do it regularly, and not from case to case. At least three times a week.

Thirdly, when working to increase muscle volume, a special diet with an emphasis on protein foods is important. As a rule, if you have embarked on the path of "mass", then you need to consume up to two grams of protein per kilogram of weight per day. Ideal sources of protein are fish, poultry, lean meats, seafood, dairy products, and egg whites.

Now let's go directly to the exercises that help form the "peak" of the biceps. There are three of them, and they can be used both in a complex and supplement other exercises in your training cycle with them.

Lifting dumbbells for biceps with an inclination of the back

One of the most "sensible" exercises for the biceps. When you do it for the first time, during execution and a few seconds after, you feel such severe pain in your biceps, as if they are about to burst from the blood that has rushed to them. And this is not surprising: in the starting position, your biceps experience a strong, forced stretch due to the deviation of the body at an angle of 30-45 degrees. In other words, your muscles are already strongly stretched in the starting position, which means that the range of motion will be greater, which works out this muscle better.

Under this condition, the execution technique is important: lifting the humerus up (shoulder) is not allowed, it is strictly in a vertical position, you perform flexion at the elbow joint. Pause at the top to increase muscle contraction and slowly return to the starting position. You can do the exercise both alternately and simultaneously with both hands.

Important: the weight of the projectile should be such that you perform 12-15 repetitions, this is the ideal mode of work for working out the biceps without the risk of injury.

Three approaches are required.

Close grip ez barbell curl

An excellent exercise for working out the peak of the biceps. Its feature is narrow grip and a slight turn of the brush (pronation), which enhances the emphasis in this area. It is important that you bring your elbows a little forward, you can even rest them against the body, which will allow you to perform the exercise more cleanly, without rocking and throwing the bar up (cheating). But it is worth remembering: the execution technique is also important in this exercise, so choose the weight of the weights so that you can perform qualitatively at least 12 repetitions and three approaches.

Concentrated Curls

Remember Arnold Schwarzenegger's hands? His high biceps are like cream on a cake or the peak of a mountain range - beautiful, isn't it? Arnold has always been a supporter of heavy strength training, which give the main increase in muscle mass (including the hands, which I talked about at the beginning of the article). But it was to work out the biceps that Schwarzenegger used such an exercise as concentrated curls. True, he performed it a little differently than in our photo. Here - classic version of this exercise.

Based on the name, it is easy to guess that your task is to perform the exercise as efficiently as possible in order to concentrate the tension precisely at the peak of the biceps. To do this, rest your elbow strictly in the middle of the thigh - during the exercise, no movement of the arm at all or help with the body is allowed. You bend your arm strictly at the elbow joint, pause at the top point, "at the peak of the contraction", and slowly return the dumbbell to its original position.

Also do 12-15 reps, three sets each.

There is still plenty of time before summer, and you still have the opportunity to pump up your arms to update your wardrobe with T-shirts or short-sleeved shirts.

Have a good workout!

What will be required

Often we hear from various fitness bloggers that without doing basic exercises, there can be no growth. What confirms their effectiveness? In this article, we will try to answer this question, as well as figure out how to do basic basic exercises and how to implement them in your training process.

What are basic exercises?

Basic exercises are those in which several muscle groups are involved in movement at once and at the same time flexion or extension of several joints occurs at once. Due to this, the body receives more training stress, and the desired result is achieved much faster. In basic exercises, you can use more working weight, which is why it is believed that they form the strength "foundation" of the athlete.

The best basic exercises for different muscles

There are both basic and isolation exercises for each muscle group. It is especially important to perform basic exercises for beginner athletes. This way you will quickly build a certain strength base, from which it will be easier for you to build muscle, improve the functionality of your body or increase record weights in power movements. But even experienced athletes are not recommended to abandon the base, in any case, it should be a large part of your program.

It should be noted that not all athletes regular execution basic exercises will help. Many of them (for example, deadlift and squats) involve a strong axial load on the spine. Performing them is not recommended for herniated discs and protrusions, especially in the lumbar region. In addition, performing these exercises with large working weights is a rather traumatic activity, and the slightest deviation from correct technique can not only exacerbate existing health problems, but also cause new ones.

For beginners who practice without a coach, it is also better not to include deadlifts and barbell squats in their program, since it will be quite difficult to learn the technique from scratch on your own. It is better to first develop skills in working with iron with the help of simpler basic exercises, and only then move on to complex ones. Or start working with a trainer right away.

Below we provide a list of basic exercises for each muscle group. They are suitable for both men and women, the most important thing in them is the observance of the correct technique.

Basic leg exercises

Let's talk about basic leg exercises first. After all, many ignore this muscle group, but in vain.

Squats

– it is one of the fundamental exercises in many sports. In this movement, one way or another, almost all the muscle groups of your body work. The main dynamic load falls on the quadriceps, biceps femoris, spinal extensors, gluteal muscles and adductors of the thigh. When working with serious weight, a significant static load falls on the abdominal muscles, shoulders and trapezius muscles.

The main thing in this exercise is to monitor your breathing (exhalation is done strictly when lifting) and keep your back straight throughout the movement - this way you will protect yourself from injury.

A clear position of the head helps to stabilize the movement - the gaze should be directed strictly in front of you or slightly up, so it will be psychologically easier for you to get up from a lower position.

Do not forget about the position of the legs - in general, they need to be placed a little wider than the shoulders, while the socks should look to the sides. When rising from a squat, in no case do not bring your knees together.

This also includes squats in Smith and the hack machine. These movements are slightly easier in terms of technique. The general principle is the same there, but the position of the body and projectile is more fixed, which is why fewer stabilizer muscles are included in the work.

leg press

It cannot fully replace heavy barbell squats, but the load on the legs is no less: the front, back and inner thighs and gluteal muscles work. Perfect for beginners who initial stage squat technique will be too complicated.

The most important thing in this exercise is not to overdo it with the working weight. This will make it harder for you to control the correct position of your knees. If you bring them inside the trajectory of movement, you risk injury to the ligaments.

It is also important to work in a comfortable amplitude. Do not try to lower the platform as low as possible. The geometry of most simulators is designed in such a way that at the lowest point your spine will be rounded in the coccyx area. This is an extremely dangerous position. At the top point, you do not need to straighten your knees to the end, leave them slightly bent.

Lunges

You can perform lunges with own weight, or . In any variation, you will engage all areas of the leg muscles. Depending on the width of the step, the direction of movement and the position of the foot, you can slightly emphasize the load in one area or another: with a shorter step, the emphasis is on the quadriceps, with a wide step, on the hamstrings.

If you perform a step in such a way that at the bottom point the angle between the lower leg and the thigh of both legs is 90 degrees, the load is equally distributed on the front and back of the thigh.

Sumo deadlift

This is a variation on the classic deadlift that puts more emphasis on the legs (adductors, quads, and hamstrings) and less work on the back. This is achieved through a wider setting of the legs. The amplitude of movement in the sumo stance is a little shorter, but this does not negate the powerful static tension in the abdominal muscles, back, trapezium and arms.

The correct sumo deadlift technique involves a deep squat in the starting position and keeping a straight back throughout the exercise. So you minimize the risk of back injury or umbilical hernia.

Athletes who are not involved in powerlifting should not use a mixed grip, as it can also lead to spinal injury. Use a regular straight grip, you can connect the straps if the weight is too big.

Romanian draft

It is often mistakenly called deadlift, although in fact the deadlift is the usual classic deadlift. In the Romanian version, the legs remain slightly bent throughout the approach, the work is mainly carried out due to the extensors of the spine and biceps femoris. That is why this exercise can be attributed to the basic on the back. The gluteal and other additional stabilizers (trapezoid, calf, etc.) also turn on well.

It is not necessary to perform this movement on fully extended legs, this is fraught with injury. The angle at the knees should not change throughout the approach. The slope must be performed to a comfortable point, stretching is different for everyone, it should not be done through pain. It is also important not to hunch your back, if you can’t do it, reduce the working weight.

Another version of this exercise is with dumbbells, the technique here is identical, but the emphasis is more on the gluteal muscles.

Basic back exercises

Now let's talk about how to achieve a powerful muscle corset and swing your back.

Pull-ups on the horizontal bar

The bar is a wonderful machine with which you can work out the entire muscle mass of the upper back. If you are, then the latissimus dorsi, trapezius and rhomboid, posterior deltoid muscle bundles, as well as large and small round muscles are involved in the work.

If you use more, then the muscles of the hands will be strongly included in the work: biceps, brachialis and forearms. To partially reduce the load on the hands, use the wrist straps. If you want to load your back muscles even more, do a slight bend in thoracic region spine and reduce the shoulder blades at the top point of the amplitude.

Pull-ups for the head (as well as pull-ups for the head on a vertical block) are recommended only for people with a flexible shoulder girdle. In general, it is better to perform this movement towards the chest, in order to avoid injury. shoulder joints.

This group of exercises can include all vertical traction on the block, as well as pull-ups on the gravitron - this is a special machine with a counterweight that facilitates movement. Pull-ups on the block involve the same muscles, but are slightly less effective. They are well suited for beginners who do not have enough strength to pull themselves up, as well as for those who do not know how to “turn on” their back and pull themselves up due to the muscles of their arms.

Bent Over Barbell or Dumbbell Row

Horizontal rows make your back thicker, which is important for building a massive torso. loads the entire array of the upper back, rear deltas and biceps. Also, a strong static load goes to the extensors of the spine and abdominal muscles.

Experienced athletes can emphasize the load on a particular area of the latissimus dorsi. If you want to hit the bottom of your lats more, use a reverse grip and pull the bar straight up to your waist. If your goal is powerful upper lats, rhomboids, and trapezius muscles, work with an overhand grip and lift the bar to the bottom of your chest.

Leaning is also important, many athletes only lean forward slightly, which reduces the range of motion, and the emphasis goes to the trapezoid. It will be optimal to tilt to about an angle of 30 degrees relative to the floor.

It helps to pump up the back no worse. This One Way, so here the stabilizer muscles will work even harder: the extensors of the spine, the press and the deltoid muscles. It is recommended to perform both of these exercises with moderate weight and not to use cheating (swinging the body). It is much more important to include the back muscles in the work as much as possible, bringing the shoulder blades together at the top point, than to try to throw the barbell or dumbbell up in all available ways.

This also includes pulling the barbell to the belt while lying on an incline bench. This exercise is good because the static position of the body eliminates cheating, and also reduces the load on the lower back. The working weight is taken less than with normal standing traction.

Another variation is the thrust on horizontal block. It also targets the thickness of the back and engages the same muscle groups. If you take a wide handle instead of a narrow one and take it wider than your shoulders, you can shift the focus to the back delta.

T-bar pull

Almost every modern gym has a special machine for working out the muscles of the back - the T-bar. They come in two types: with and without an emphasis on the chest. A variation of the T-bar row with an emphasis on the chest allows you to almost completely simulate the performance of a barbell row in an incline while lying on an incline bench.

Another plus of this simulator is more grip variations. For example, a narrow parallel grip allows you to perfectly work out the middle of the back, you cannot imitate such a movement by working only with a barbell or dumbbells.

If your gym does not have such a simulator, it does not matter. You can imitate the pull of the T-bar with the help of the usual Olympic bar from the bar and the handle with a narrow parallel grip from a block simulator for the back. In any case, this exercise is worth doing on an ongoing basis - the back will quickly become more bumpy and massive.

Deadlift in the classics

With the classic setting of the legs, it implies a shift in the load on the back muscles. However, the legs are also included quite strongly, and although this movement is traditionally referred to as exercises on the back, it can also be considered basic for the legs.

The classic stance implies the location of the legs shoulder-width apart, the hands hold the barbell a little wider, a slight squat is made and a forward lean is made. Hold the bar as close to the lower leg as possible, then the trajectory of movement will be strictly vertical. The legs here work only at the moment the bar is lifted off the floor, the buttocks and quadriceps work mainly. But the upper 2/3 of the amplitude you pass through the work of the extensors of the spine. A strong static load falls on all the muscles of the upper back, trapezium and biceps.

It is essential to keep your back straight throughout the entire set.

Doing the “hump” deadlift is one of the most common mistakes made by beginner athletes, but in no case should you lift serious weight in this way, it can put an end to your sports career.

It is very important to breathe correctly during the deadlift. Expiration too late will increase intracranial pressure, which may cause dizziness, and the workout will most likely have to be completed.

If you want to increase strength and work out the upper phase of the movement, perform deadlifts from plinths (stands). This will reduce the load on the legs to almost zero, and you can pump your back even more.

Basic chest exercises

Bench press

- probably the most common exercise in all gyms. This exercise cannot be called isolated, the triceps and shoulders work here no less than the pectoral muscles. The static load falls on the extensors of the spine, the latissimus dorsi and trapezius muscles of the back, biceps and abdominal muscles.

Many athletes pull the shoulder blades as hard as possible, arch the lower back, make a bridge and use a wide grip - this shortens the range of motion and further reduces the load on the chest muscles. There is no point in this, only if you are not engaged in powerlifting. It will be optimal to bring the shoulder blades together and make a slight natural deflection. At the same time, the legs rest on the entire foot, and not on the socks.

You can press the barbell on an incline bench or lying upside down. This emphasizes the load on the top or bottom of the chest, respectively, but the load from the triceps and front deltas will not disappear anywhere. With too much positive angle (more than 45 degrees), the emphasis shifts from the upper chest to the deltas. The optimal angle is 30 degrees.

Dumbbell bench press

A similar exercise to the bench press. There are also three main variations - bench press on a horizontal bench, inclined and upside down.

Due to the fact that a separate projectile is held in each hand, more small stabilizer muscles are connected. You can also increase the amplitude by lowering the dumbbells a little lower; in the barbell version, this will not work.

As part of the training program great option will combine bench presses with a barbell and dumbbells at different angles, for example, first perform a barbell bench press on a regular bench, and then a dumbbell bench press on an incline.

Push-ups on the uneven bars

- This is an equally effective exercise for working out the lower part of the chest, but the triceps and front deltas are no less involved here. Correct position body and elbows will help you focus on working out a particular muscle group. If you spread your elbows to the sides and make a slight tilt forward, the pectoral muscles will work harder. If you keep your back straight and lead your elbows along the body - triceps. Also, to emphasize the triceps, it is recommended to use slightly narrower bars. In this variation, this exercise will be basic for the hands.

If necessary, use additional weights in the form of a disc or a dumbbell suspended from a belt.

Pushups

The simplest chest exercise that you can even do at home. Nevertheless, it is basic, because it involves, in addition to the chest, both triceps and the front delta.

In push-ups from the floor, you can also focus on a specific muscle group. In the case of the chest, the setting of the hands should be wider than the shoulders, the elbows are bred to the side.

For greater amplitude, use armrests, you can perform the movement on dumbbells or kettlebells.

To shift the load on the upper chest, the legs should stand on some elevation.

If you want to emphasize the load on the triceps more, then the setting of the hands should be narrower than the shoulders, almost close, while the palms are turned towards each other. Elbows when lowering should be along the body. In this version, this exercise can be attributed to the base for triceps.

Here you can also use additional weights, such as a heavy backpack.

Basic hand exercises

In addition to the variations of push-ups from the floor and bars for triceps mentioned above, we will consider a few more exercises.

Close Grip Bench Press

This is the foundational movement for triceps growth. Here, all three of its beams work uniformly, as well as inner part pectoral muscles and anterior deltas. When performing, it is important to unbend your arms in the same trajectory. To do this, concentrate on the position of the elbows, they must be pressed to the body all the time.

Triceps is a fairly stubborn muscle. In order for it to grow, you need to do both strength work and just pump blood into the muscle in a more high-rep mode. That is why, during a set of muscle mass, it is recommended to focus on this movement, supplementing it with 1-2 isolating exercises.

Pull-ups with a narrow reverse grip

The only basic exercise for biceps. All other movements for this group are variations of curls with a barbell, dumbbells or on simulators. They only involve elbow joint and only one muscle group, which is why they are isolated.

Pull-ups tight reverse grip also works the back muscles well. To emphasize the load on the biceps, do not use the straps, try not to reduce the shoulder blades and reach up precisely due to the strength of the arms.

Basic shoulder exercises

Consider the most effective exercises to help strengthen your shoulders.

Bench press standing or sitting

In this movement, you work all three bundles of the deltoid muscles, triceps and a little upper chest. But only the front beam receives the greatest load in any presses up (even from behind the head).

In addition, the bench press is very important for the development of control over the entire body, because all other muscle groups, to one degree or another, play the role of stabilizers.

In this movement, there is a fairly strong axial load on the spine, so it is recommended not to chase record weights in it and, if necessary, use an athletic belt. If you want to reduce the load on the lower back, do the barbell bench press instead. But even here the load is not completely excluded - with a sufficiently heavy barbell, the athlete automatically makes a deflection in the lower back.

Until now, there are numerous disputes about how to lower the bar correctly: behind the head or in front of you. The beam here works the same - the front. But lowering behind the head is an extremely dangerous movement for the shoulder joints. If you don't have a certain amount of shoulder flexibility, you're more likely to get injured. So it is worth doing this exercise only in the form of lowering to the chest.

This also includes bench presses sitting in Smith. Here, the trajectory of movement is set by the design, fewer stabilizing muscles are turned on, cheating is excluded due to a small squat.

Hello everyone, the ABC of Bodybuilding project is in touch! Well, the long-awaited spring has come - the snow is melting, the birds are singing, there are less and less clothes. There are only a few left before the beach season 3-4 months, which means that now is the hottest time for those who have decided to lose weight, pump up and acquire those proportions that they have always wanted. Today's topic is basic exercises.

Spring is felt not only on the street, but also in gyms and fitness rooms. In particular, if earlier such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, everywhere there are new bodies and faces. The female half just brings down an endless stream, and beginners arrive with every workout. Of course, on the one hand, all this cannot but rejoice, however, on the other hand, it is clear that people do not know what to grasp, how and where to start their training. This is exactly what we will deal with today, i.e. we will learn how to properly organize your training process, what exercises and how to perform them technically correctly. in general, let's get acquainted with the basic exercises in bodybuilding or, in other words, work on the base.

So, we sit down comfortably, prick up our ears and listen, let's go ...

Basic exercises: a guide to use for a beginner

I am always glad to see new faces in gyms, fitness rooms, and because. in the spring-pre-summer season, the movement rises unrealistic, then I am doubly glad. A lot of green, inexperienced people come to the gym, their eyes just run wide from the number of simulators and from the fact that there is so little time ahead, and the results were needed yesterday.

I would like to say that most of those passing by are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 hourly workout exercises on all simulators at once. And what did you want, time is running out, and you need to do a lot: develop your shoulders, and remove your stomach, and press in 6 pump up cubes and a whole lot more. Of course, there is also a minority who have already heard about the pieces of iron, training programs, and go with their own specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question in their heads: “Where should I start?”, “What exercises should I do first?”. And I must say that this question requires the most detailed answer. In order to find a solution to the problem, let's dive into the theory.

In one of our previous articles (here in) we talked about human muscle anatomy and muscle groups. As we remember, the human muscle frame is made up of various muscle groups. (both small and large), and some specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: "If we want a comprehensive (head to toe) affect the whole body at once, then what exercises will help us with this? Everything is very simple: those exercises that bring to work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common people, the base.

Note:
From many coaches you can hear such words about newcomers: “Don't know where to start? Fuck the base.”

Very often, beginners are tempted to jump on the simulators and “score” on the base, because. in their understanding, this is something incomprehensible, complex, and they simply visit thoughts - I came to the gym to pump biceps, and not to do some kind of base. Often, those who come to the gym think: I need to pump up my chest, otherwise it lags behind other parts of me and start doing exercises specifically for the chest, but, often, all muscles lag behind for beginners, and therefore local training is far from the most effective. So, morality - for a beginner to start building a body with a local impact on some muscle - is fundamentally wrong.

To make it completely clear, I will explain in a popular way: exercises on simulators are isolating movements that polish our body. (Like the cherry on the cake), and multi-joint exercises are the cake itself, which must first be knocked out of your body.

So the base strength training any beginner - basic exercises with free weights. They act on different muscle groups at the same time. (each one does its job), although none of them get the full load. This puts more muscle mass into action than any isolation, single-joint exercise. This makes it possible to work with greater loads and ensure faster growth of muscle mass.

To completely dispel all doubts about the benefits of the “base” at the initial stage of training, I will give the advantages that it has:

These exercises are more physiological than isolating (local) ones. movements in them correspond as much as possible to the anatomy of the human musculoskeletal system, therefore the risk factor (with the right technique) minimized;
When they are performed, less energy is consumed, because. several muscle groups work at once, which redistribute the load on themselves;
There is a rapid strengthening of the ligamentous and articular apparatus, due to the overall greater load on the body, which allows for the growth of muscle mass in a much shorter time.

It should be remembered that without a properly set technique for performing basic exercises, all your efforts will come to naught. In addition, you can easily get injured and switch off from the training process for quite a long period.

Therefore, we will pay close attention to technology, read on.

Basic exercises: execution technique

Classic set of basic exercises (who, by the way, switched to bodybuilding from the discipline) the following are considered: lying on a horizontal bench, squats with a barbell on the shoulders.

Also for multi-joint (not classic) can include the following: (bench press from the chest), pulling up on the horizontal bar, pulling the bar in an inclination, push-ups on the uneven bars, and a couple of others. In general, as you already understood, these are all those exercises in which a large number of muscle groups are involved. (from largest to smallest). Let us consider in more detail the technique for performing these three golden exercises in bodybuilding. Golden because it is on them that your entire training process will be based and the foundation of future muscle volumes will be laid.

Note:
If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) you are not familiar with the base, the technique of its implementation, and pumped up only due to your genetics and some special training programs, then you are deeply mistaken. Almost all athletes work with basic exercises, so for a beginner, these exercises should be like a balm for the soul.

It depends on how well you learn the technique of performing multi-joint exercises (how well will you perform them), depends on all further progress in training and the time period that you need to move to the next level in body building.

Now about the technology itself. And we'll start with...

1. Deadlift

Despite the fact that beginners devote too little time to the base (or not given at all) it's still half the trouble. The other “gender” is the lack of the correct technique for performing the exercise. Very often in the gym you can see quite depressing pictures - a person performs an exercise, thinks that he is doing it absolutely right, and then at one fine moment one of the trainers “fucks” all his technique (and “fuck” for the cause).

And all because over time, initially incorrect performance ceases to become a habit and the body is already on the machine, every workout repeats this programmed program. As a result, we have that the person seems to be already experienced (1-1,5 years went to the hall), and the basic exercise was performed incorrectly, thereby robbing himself during the entire period of training. Therefore, in order not to step on such a rake, but immediately give yourself an attitude and do everything right and right, you need to study all the nuances of the execution technique.

Well, let's get started.

The first of the big three exercises is the deadlift. This is an excellent general muscle growth stimulating basic free weight exercise.

The main workers here are (see picture):

hamstrings ( 1 ) ;
Buttocks ( 2 ) ;
Spinal straighteners ( 3 ) ;
Latissimus dorsi ( 4 ) ;
Muscles of the upper back 5 ) ;
Quadriceps ( 6 ) ;
adductor muscles ( 7 ) ;
forearms ( 8 ) ;

Starting position (see picture)

So, the step-by-step sequence of actions (preparation for execution) as follows (see picture):

Come close to the neck, the feet are narrower than the shoulders and parallel to each other ( 1 ) ;
Sit down and grab the barbell with a straight grip, slightly wider than your shoulders. The arms are vertical, the shoulders are under the bar of the bar, the gaze is directed straight up ( 2 , 3 )

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

Execution technique

After you have moved to the starting position, i.e. completed all the steps and stood up, you can proceed to the exercise. The sequence of actions will be as follows (see picture):

Inhale deeply and as you exhale begin to pull the barbell. Breakaway is smooth and even (no jerking off the floor), the bar slides along the legs ( 1 ) ;
After the bar has passed the knees, you should fully straighten up and slightly reduce the shoulder blades ( 2 );
Return to starting position.

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

During the deadlift, the muscle that straightens the spine performs the function of strengthening and stabilizing it, and the gluteal muscles and the hamstrings extend the spine in the lower back.

What you should pay attention to:

You need to lower and raise the bar rather slowly and smoothly;
The downward movement must begin with the abduction of the pelvis back;
The bar should slide along the hips throughout the entire movement;
The loin should be arched;
Having passed the knees (bottom movement), it is necessary to lightly touch the floor bar with pancakes.
Mentally imagine that instead of lifting up, you press your feet into the floor;
Breathing: inhale - slowly down, exhale - up.

Note:
Because multi-joint exercises are classified as heavy, then it must be done 1 once a week. If you are a beginner, then you should not take a lot of weight. (hang a lot of pancakes), it is enough to practice with the weight of the bar or light weights (By 10 kg per side of bar) to hone the execution technique and filigree movement. When working with large weights, use a weightlifting belt in order to protect the spine from excessive load.

Mistakes

Despite the fact that I tried to state everything in as much detail as possible and demonstrate illustratively, the following errors very often occur: a rounded back ( 1 ) , beating the bar off the floor ( 2 ), when lifting - the pelvis overtakes the body ( 3 ) (see picture).

Try to catch errors (fix your attention) performed in the process of execution, as well as memorize the movement to automatism and do everything technically right from the very beginning. At first, a mirror, or rather, your reflection in it, can become a non-illusory assistant for you at first. Look at yourself from the side (in the mirror) when you perform a deadlift, and then errors will be minimized, if at all.

Implementation options

In addition to the classic version, there are also the following options. This is a deadlift: on straight legs, in the style of "sumo" and deadlift of the block (we will talk about them in our next issues). It should be said that this multi-joint exercise not only develops the strength of the athlete “from head to toe”, but also causes a neuro-endocrine response in the body - the release of anabolic hormones. (including testosterone). So after doing the deadlift, you feel a surge of strength, “male” as well.

Actually, the deadlift is over, let's move on to ...

Barbell bench press

This is a multi-joint free-weight exercise that is used to develop strength and mass in the upper body muscle groups. We can say that the bench press is the most beloved and most popular exercise for all times and peoples. The main load in it is received by: (see picture):

chest muscles ( 1 ) ;
deltoid muscles ( 2 ) ;
Triceps ( 3 )

Starting position(see picture)

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

Lie down on a bench and grab the barbell with a grip slightly wider than your shoulders; head - press firmly against the bench ( 1 ) ;
Flatten your shoulder blades, bend in your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see picture):

Remove the bar and bring it to the chest, then slowly (while inhaling) lower it until it touches the lower part of the chest ( 1 ) ;
As you exhale, push the bar up and return to the starting position. The width of the grip should be such that at the bottom of the movement, the forearms are vertical ( 2 ) ;
During the exercise, the bar must move strictly in a vertical plane, and the elbows must be under the bar ( 3 ) ;
The shoulder blades remain compressed throughout the movement, the lower back is bent. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:
Exist various options hand positions - classical, it is also average. Narrow - the load is shifted to the sternum and requires more effort from the triceps. Wide - the load is shifted to the sides of the chest, reducing the efforts of the triceps. You can do the bench press not in full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Mistakes

When performing the bench press, the following mistakes often occur: raising the head / turning it to the sides, tearing the pelvis off the bench ( 1 ) , incomplete range of motion ( 2 ) (see picture).

Implementation options

There are various options for performing the bench press: classic ( 1 ) , with arched back ( 2 ), with raised and arched legs ( 3 ) (see picture).

Although this exercise is unofficially the most beloved among bodybuilders, however, not all athletes can feel the work of the pectoral muscle, in this regard, some simply exclude it from their training program.

Everybody is here, next exercise next in line...

Shoulder barbell squat

This is a basic leg workout. It is the best way to increase muscle mass and strength of the muscles of the whole body, however, it is mostly used to achieve a bulging buttocks. (girls - this is your part :)). The maximum impact is on (see picture):

Quadriceps (quadriceps femoris) (1 ) ;
hamstrings ( 2 ) ;
Buttocks ( 3 ) ;
Muscles of the lower back (static voltage) (4 ) .

Starting position (see picture)

The step-by-step sequence of actions is as follows (see picture):

Go to the power rack / rack where the bar is located (bar with pancakes), grab a wide grip and go under it, then put the bar on your shoulders and bend your lower back ( 1 ) ;
Remove the bar from the racks, take a step back and put your feet shoulder-width apart, pull your elbows back, bring your shoulder blades together and tighten your back muscles, look up ( 2 ) .

Execution technique

After you have taken the starting position, you can proceed to the exercise. The sequence of actions will be as follows (see picture):

Take a deep breath and slowly sit down to the parallel of the thigh with the floor (or slightly lower), while exhaling, stand up in the starting position. Remember, the knees should not go beyond the toes and should not be fully extended at the bottom ( 1 ) ;
Move your pelvis back as you move down (shifting the weight of the body to the heels and the outer edge of the foot), balance will help you keep your body tilted forward ( 2 ) ;
The back is arched throughout the movement. Breathing: inhale - down, exhale - up. The gaze is directed in front of you ( 3 ) .

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

Note:
There is a small trick that will help you perform the exercise better, it sounds like this: you should take the bar strictly in the center, and you need to go under it with the shoulder blades brought together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which eliminates the unpleasant feeling of pressure from the neck on the back.

Mistakes

Very often the following mistakes occur in this exercise: round back ( 1 ) , bringing knees together ( 2 ), separation of the heels and bringing the knees forward by the toes ( 3 ) , barbell on the neck ( 4 ) (see picture).

Implementation options

There are various options for performing squats with a barbell, and they depend on both the setting of the legs ( 1 ), and from the location of the bar - front squats ( 2 ) (see picture).

When the legs are narrower than shoulder width ( 1 ) , the lateral latissimus dorsi hips and abductors. When feet are shoulder width apart 2 ), all thigh muscles are worked out as much as possible. When setting exceeds shoulder width ( 3 ), the emphasis shifts towards a greater study of the inner part of the quadriceps, tailor and adductor muscles.

In addition to performing squats with a barbell on the back, it can also be performed with a barbell located on the collarbone. (upper chest), in which case the load is shifted from gluteal muscles towards the quadriceps. If you are new to bodybuilding (experience up to 1 of the year), then squats in the Smith machine may be an ideal option for you. This machine will provide better control over the technique and generally increase the stability of the body.

Note:
In order to perform a squat with a barbell technically correctly, you must first use the “lock” technique. It consists in sequential and simultaneous execution 3 actions: inhalation with a full chest and holding the breath, tension of all abdominal muscles, deflection lower section back. All this helps to avoid excessive tilt of the body forward and possible negative effects of large weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion. (what, really? well, finally), but before saying goodbye, I will give interesting statistics that speak about the value of basic exercises. A scientific experiment was conducted, during which it was found that muscles grow more from hormones than from training (see picture).

Exercises that maximally affect the production of testosterone and growth hormone are just these three classic, basic ones. So fuck it :) base! So, as always in the conclusion, you are waiting for some results on all of the above.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and put it on the shelves, remember the following benefits that basic exercises will give you.

When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on muscle growth;
Gradually honing the execution technique and adding weight, you can achieve constant progress in training;
Maximum simultaneous involvement of a large number of muscles in the work;
Colossal energy costs will inevitably lead to the “melting” of excess subcutaneous fat;
All muscles will grow evenly
There is no need to “hollow” your body with exhausting approaches and huge repetitions;
The “base” period must be provided with appropriate support from the outside.

Remember these benefits when you do your next multi-joint exercise and you will see progress!

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat and bench press - these basic exercises are exactly the foundation on which you have to build your initial muscle frame. From now on, it is the multi-joint exercises that are your initial task in training and that reserve for the future, which will allow you to progress further, so pay close attention to the above exercises and especially the technique of their implementation.

PS. Yes, I completely forgot, do not try to do the exercise like this ...

PS2. If you have any questions, something is not clear or anything else, write in the comments, I will be happy to help.