The best exercises for all muscle groups. Training program for all muscle groups at home. Exercises for losing weight on the sides at home

Greetings, my dear sports and fitness lovers! Today we will analyze or fullbody training. Speaking without foreign borrowings and other pathos, this is simply training the whole body in one session. This approach is quite common in fitness, and it has some advantages compared to classical exercises. In this article I will try to expand your knowledge on this topic as much as possible. Go!

The full body program is best, maximizing all areas of the body in one training session. For experienced athletes, this scheme is only suitable for losing weight, since they need to devote a lot of time to each muscle group.

In addition, this type of training implies that each muscle will be worked 2-3 times a week. This is not suitable for professionals, because their muscles will not have time to recover due to high loads. If you reduce the intensity, then in this case they will be of practically no use.

Therefore, the main target audience for this type of training will be beginners, but it will also. To effectively load the muscles, they need to do a much smaller amount of work. This system should be followed for at least the first six months of classes, gradually moving to a classic, three-day split.

The benefits and harms of fullbody training

Fullbody style training allows you to develop your entire body evenly. With their help, you can build up a basic “reserve” of muscle mass, which you will develop and strengthen later.

They are suitable not only as intensive programs for training in the gym, but also for those who want to exercise effectively at home. That is, you don’t have to plunge headlong into the world of sports - such a system will give you a chance to keep your body healthy and strong.

Training different muscle groups on the same day is perceived by the body as serious stress. When you train your chest, legs, and back in one session, this actively stimulates your metabolism. As a result, such workouts are very good for losing weight.

Such an integrated approach can only cause harm if you seriously violate the technique of performing an exercise, or if you train too often, not allowing the body to recover.

Contraindications

There are no specific contraindications that apply exclusively to fullbody training. Of course, if for one reason or another you are prohibited from playing sports or putting a lot of stress on your body, then a general program for the whole body is prohibited for you.

Technique and types of exercises

Exercises in such training can be very different. Starting from the classic bench press to jumping rope. They are selected based on what goals you are pursuing.

Men in the gym should pay the most attention to basic exercises - bench press, squat and deadlift. They are a key point in all strength training, and it is on them that muscle mass gain primarily depends.

If you came to the gym to lose weight, then cardio loads should be the basis of your fullbody workouts. It is best to insert them at the beginning and end of the session - this way, the fat burning potential will increase significantly.

Girls rarely train to gain serious muscle mass. Therefore, for representatives of the fair sex, it is recommended to focus on isolated exercises, with a moderate addition of cardio to the program.

For such training, exercises from both classical fitness and crossfit programs, or plyometrics, are suitable. They can be performed either with the use of weights, for example, with dumbbells, with a kettlebell, or with a barbell, or without it.

Example workout

Let's consider the classic options for fullbody training, first at home, and then for working in the gym.

At home

Here is the most standard set of the best exercises that can be performed even at home:

On the chest - classic push-ups.

Triceps – reverse push-ups on a chair.
For biceps – to pump up your biceps, you should get dumbbells, since you won’t be able to pump them up with your own weight.
For the abs - classic and reverse crunches, leg raises in a lying position. .

For legs and buttocks - classic squats, walking up the stairs.
For the shoulders – lifts and swings with dumbbells.
For the back - deadlift with dumbbells.

The weekly complex will look like this:

Push-ups – 4×20.
Reverse crunches on a chair – 4×15.
Arm curls with dumbbells – 4x20.
Air squats 4x20.
Military bench press with dumbbells – 4×15.
Deadlift with dumbbells – 4x20.

In the gym

In the gym, the choice of exercises is much wider. There are various exercise machines and numerous types of weights: dumbbells, kettlebells, barbells, weights, etc. Therefore, the list of exercises for each set of muscles is much wider here.

On the chest - bench press or dumbbell bench press, crossover, butterfly, incline press, dumbbell flyes, etc.
Triceps - French press, lat pulldown, dumbbell raises, reverse push-ups, overhead dumbbell extensions, etc.
For biceps – barbell curls, alternate or simultaneous dumbbell lifts, rows on a Scott bench, “hammers”, biceps rows with supination, etc.

For the press, the set is almost the same, with the addition of various exercise equipment and the use of inclined benches.
For legs and buttocks - squats with a barbell, leg press, leg extensions and bends, standing on straight legs, etc.
For the shoulders – military press, barbell row, dumbbell swing, dumbbell press, etc.
For the back - deadlifts, bent-over barbell rows, bent-over barbell rows, overhead and lower pulley rows, etc.

The list is presented in such a way that at the beginning there is a “base” - the most difficult, and at the same time, the most necessary exercises. After them come more isolated exercises that allow you to “work” the muscle, and not to gain weight.

Let's look at several classic options for fullbody workouts in the gym.

Barbell squats 3-5 sets 8-10 reps.
Dumbbell bench press 2-3 sets of 8-10 reps.
Pull-ups 3-4 sets of 10-12 reps.
Dips 3-4 sets 10-12 reps.
Classic crunches 4 sets of 20-25 reps.

Deadlift 4-5 sets of 8-12 reps.
Butterfly exercise 4 sets 15 reps.
Leg press in the machine 4 sets of 8-12 reps.
Bent-over dumbbell rows 4 sets 15 reps.
French press 4 sets of 8-10 reps.
Barbell curls for biceps 4 sets of 10-12 reps.
Hanging leg raises 3 sets – maximum reps.

As a rule, you need to perform the complex for the whole body three to four times a week. Build your lesson so that the emphasis on different muscle groups is different. In other words, on the first day of training, focus on your pecs. To do this, add the bench press and some other chest exercise to the program, and dilute it with one exercise for other parts of the body, but without adding other basic ones.

In the next workout, the emphasis is on the legs - squats with a barbell, but without adding deadlifts and bench presses. And so on. That is, you do not need to complete the entire base in one workout.

In home training, of course, you can’t get too creative with the exercises, but the goals here are different. It is preferable to exercise at home if you just want to keep your body in good shape. To do this, you can perform the same complexes, but subject to increasing loads.

Sets and reps

Most often, fullbody training is measured in “circles.” That is, you take a certain list of exercises and perform them one after another, without rest. After you have completed one such circle, you can allow yourself a short rest of 2-4 minutes. Then the circle repeats.

In one workout you need to perform from 4 to 10 such circles, depending on your level of training, your goals and the selected exercises.

Warm-up and stretching

Of course, do not forget that you need to thoroughly stretch your entire body before training. Since each of your muscle groups will take part in the work in one session, you need to ensure that all muscles and joints are well warmed up.

The same applies to stretching after training. It will help eliminate lactic acid and toxins from your muscles faster. This helps reduce pain and reduces the time the body needs to recover.

Nutrition and sports supplements

Sets of physical exercises for individual muscles are rarely too tiring. However, to get more benefits from this type of training, I recommend that you use some sports supplements.

For example, consuming BCAA amino acids and protein will never be superfluous. They will allow the body to recover faster and promote better muscle mass gain.

There is no point in talking about nutrition separately for fullbody training. The basic aspects here are the same as with any other type of training. That is, and an emphasis on carbohydrates, and then proteins for gaining muscle mass.

How often to exercise

Ideally, do this type of training 3-4 times a week so that your body has time to recover. Weekly sessions should be alternated, using other exercises and changing days to pump different parts of the body.

Common mistakes

The most common mistake in this type of training is either training too often or training too “easy”. In the first case, you will simply overload your body, and it will not have time to recover. In this case, further studies will only be to your detriment.

In the second case, some beginners like to indulge themselves. An extra few minutes of rest, or a break during the circle - remember, you are not working for someone, but first of all for yourself. Namely, there should be the strictest demand from yourself.

Conclusion

To summarize, I would like to draw several conclusions. Fullbody workouts are really good for helping you gain muscle or lose weight. But only if you are either just starting to exercise or have not exercised for the last several years. For more detailed information, photos and videos of fullbody training can be found on the Internet or YouTube.

In other cases, it follows, for each muscle group separately.

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In this section, we will consider the general purpose of exercises, the classification of exercises, as well as complex exercises for all muscle groups.

Scrolling below, you will see these exercises for pumping up muscles, or exercises for pumping up muscles, whoever says it :)

Why do you need muscle exercises?

Everyone has long known that our body consists entirely of. Each muscle is attached to a bone by a tendon. Any movement of our body occurs through the contraction of one muscle or another, namely due to the contraction of cells.

In order for the cells to begin to contract, they must be given a command. This is what our brain and nervous system do.

The process of muscle training in general is stressful for the body.

The body fights such stress by giving the muscles a kind of stability and endurance. And the consequence of this is an increase in muscle volume, the muscles become larger and stronger.

Classification of exercises for muscles

All muscle training exercises can be divided into basic exercises and isolation exercises.

As you probably already guessed, isolation exercises for muscles involve one specific muscle group. In an integrated approach to pumping up muscles, such exercises are performed alternately.

Vector muscle exercises

Also, all exercises are divided by vector into pulling And pushing.

When pulling exercises, we have to pull something towards ourselves, or pull ourselves (for example, when)

In pushing exercises, we push some heavy weight away from ourselves or push ourselves away (for example)

Basic exercises for training muscles by muscle group

Muscle exercise will give our back and neck strength and muscle mass

Large volumes of the arms “owe” primarily to the triceps muscles

A strong, large, healthy back can be achieved by doing these exercises.

Who hasn't dreamed of a six-pack belly, a flat belly, or just a pumped one?

From the elbow to the hands, the muscles also need to be pumped, which will create the impression of arm power

These exercises are designed to give your legs strength and shape.

Which girl or guy hasn't dreamed of strong, big breasts? Exercises for the chest muscles.

Shoulder width is largely due to these armpits

The strongest and largest mouse in the hand. Beautiful biceps are a guarantee of attention

The butt becomes beautiful and inflated thanks to these types of exercises. Of particular interest

Sets of exercises for all muscle groups. If you want to start doing fitness or bodybuilding and strive for proportional development of your muscles, then you should pay attention to training systems that are specially designed to work all muscle groups. Of course, each person has their own physiological characteristics and lagging muscles will gradually appear. Only after identifying these muscles should you pay more attention to them using personal training systems. This category contains many effective sets of exercises for uniform training of all muscle groups. Each training system comes with a complete list of all exercises, tips and tricks. I wish you success!

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Joe Weider's Strength and Muscle Building Program (Stage 3)

The strength and muscle building program is the third phase of Joe Weider's training system. According to this training system, you train 3 times a week: Monday, Wednesday and Friday. In strength-oriented training, you will use principles that are slightly different from those that you used previously. Your sessions will be shorter but much more intense than before. You should include more nutritional energy and non-energy essential substances in your diet.

A set of exercises for all muscle groups for beginners from Joe Weider (stage 1)

Joe Weider's bodybuilding training system is one of the best muscle building systems. It helps to create a masculine, strong and muscular figure in men. Women using the Weider System can tone their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is intended for beginner athletes. This set of exercises is designed for training three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked from all possible angles and will not get used to monotonous work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape.

Training system for all muscle groups - Joe Weider's split system (stage 2)

The split system is the next step towards intensifying your training for accelerated and impressive muscle growth. According to the separate training system, you train 4 times a week: Monday, Tuesday, Thursday and Friday. You will work only the upper body in one session, doing more exercises and approaches to develop each muscle. The next day, you'll work on your lower body muscles, again devoting the entire training time to working each muscle, only with more rigidity and intensity. You will rest on day three and resume training on days four and five, resting again on days six and seven.

I have read quite a lot of sports literature and articles on similar topics. And everywhere, beginners who want to gain weight and increase their physical qualities at the same time are advised to do basic exercises for the first six months to a year, excluding isolating exercises. But not everyone understands what basic exercises are.

My respect, dear readers! Today I will show you basic exercises for all muscle groups, dividing them into zones, and explain why they are special and different from other types of exercises. The introduction has already gone on for a long time, so let’s move on to the main part.

You've probably already seen “memes” about athletes who don’t do the “base” and those who do. In the first case, a thin guy is depicted, in the second - a pumped-up man with impressive body dimensions. And, you know, the creators of such “memes” in sports “publics” are right: the “base” is the key to the success of any athlete.

Basic exercises: what and how

By “base,” as you understand, I mean basic exercises - multi-joint exercises that involve several muscle groups at once. For example, you are doing some exercise. Pay attention to how many joints are working.

If there is only one pair (elbows or knees), then this is an isolating exercise aimed at working individual muscles. If there are two pairs (elbows and shoulders or knees and hips), then this is already a basic exercise. But what’s interesting is that curling your arms with a barbell for biceps, although it actively uses only one pair of joints (elbows), is still considered a basic exercise - so to speak, an exception to the rule. I’ll explain why this is a little lower.

Actually, the simultaneous work of several muscle groups (for example, pectoral and triceps, as well as shoulders) is the main “trick” of basic exercises, due to which muscle growth, strength or endurance occurs. That is why novice athletes are recommended to use the basic ones for general development, since isolating ones perform completely different tasks.

"Base" for the whole body

Let's start from top to bottom and body parts.

Shoulder muscles (deltoid):

bench press from the chest, from behind the head while sitting or standing (the trapezius muscles, triceps and upper chest are also pumped), also called the military press;
Arnold press;
dumbbell press sitting or standing;
barbell pull to the chin;
horizontal stretch to the shoulders (on the middle block).

The peculiarity of shoulder presses is the simultaneous work of not only the shoulder muscles, but also the upper part of the trapezius.

Chest and triceps muscles:

bench press with a wide, narrow or medium grip, at a positive, negative angle or on a flat bench;
at different angles or on a flat bench with different positions of the hands;
push-ups from the floor with different widths of palms, from a hill;
push-ups on parallel bars with your own weight, with additional weight, with the center of gravity shifted forward or backward, with different widths of the bars;
pullover with a dumbbell (also uses the back muscles);
reverse push-ups (rest your hands on the bench behind you).

Bench presses, with the correct technique, also use the back muscles and the front of the shoulders.

Back muscles and biceps:

pull-ups on the bar to the chest, behind the head with a wide, narrow or medium grip;
pull-ups on the bar with a reverse middle grip, parallel grip (palms in), extended grip (palms out);
pulling the upper block to the chest and behind the head with different grips;
traction of the lower block to the stomach;
rowing a barbell or dumbbell in an inclined position towards the lower abdomen;
one-arm dumbbell row;
T-bar pull;
barbell pull to the chin;
curling arms with a barbell (curved bar) for biceps;
curling arms with dumbbells with wrist rotation;
Hammer exercise.

The trapezius muscles of the back deserve special attention, three sections of which are pumped on different days (usually in parallel with other main muscles): the upper section together with the shoulders during seated or standing presses, the middle and lower sections together with other back muscles when pulling weights towards oneself and shrugs.

The standing biceps curl (a single-joint exercise considered basic, which I promised to talk about) is considered basic because, although only one pair of joints works dynamically, the muscles of the back and shoulders work statically. But the same curls with a barbell on a Scott bench are already isolating, due to the exclusion of the back and shoulders from the work. Something like this.

Muscles of the abdomen and lower back:

flexion-extension of the body with rotation of the body;
flexion-extension of the torso on an inclined bench;
hyperextension;
deadlift with different leg positions, including in the Smith machine;
deadlift (Romanian).

It is noteworthy, but exercises in the form of deadlifts of various modifications, in addition to pumping the lower back and the lower part of the rectus abdominis muscle (abs), are an excellent help for the development of legs, as described below.

Muscles of the legs and buttocks:

deadlifts of various modifications;
squats with a barbell, in a Smith machine, with dumbbells (Plie exercise, for example);
leg press in a hack machine;
lunges with weights of various modifications;
jumping high from a place, “stepping” onto a bench with weights;
lifting the pelvis while lying with your back on a bench (feet on the floor).

By the way, all exercises in which you straighten your legs at both the knee and hip joints can be considered basic. The main thing is to adapt them in such a way that you can use additional weight - your own body weight may not be enough.

As for the development of the calf muscles, if you want to develop them with basic exercises, and not with isolating exercises, calf raises while sitting or standing, then pay attention to standing jumping exercises (possibly with a weighted weight). Here you train your entire legs, including your calves, by straightening your legs at all joints and pushing off the floor with your toes.

ADDITION:

Basic exercises are multi-joint movements that involve several muscle groups and joints at once. As a rule, it is thanks to basic exercises that athletes of varying degrees of training manage to build muscle mass to one degree or another. Yes, auxiliary movements in the form of isolation exercises also affect muscle growth, but only after work has been done with the basic ones, and not vice versa.

Among the basic ones there are simply basic exercises that work both medium and small muscle groups at the same time, as well as basic basic exercises that involve the muscles of almost the entire body (and this is not an exaggeration, but a scientifically proven fact).

General or main "base"

Have you ever encountered such a sport as? If yes, then you understand what I am leading to, and if not, then I will tell you briefly. In this sport, there are only three competitive exercises - bench press, squats with a barbell on the shoulders and. These three exercises constitute the very foundation with which any guy needs to begin his sports activity.

Again, without exaggeration: the bench press (with the correct technique) loads the muscles of the chest, arms, back, buttocks, legs and torso. Quite a lot, right?

The deadlift is no less, although the working muscles are different. Their number is approximately the same, only the body zones are different. What can we say about squats with a barbell, where you have to control the barbell on your shoulders: here, in addition to the main (dynamically and statically working muscles), the work also includes stabilizer muscles, which are responsible for balancing the body with weights.

In short, by performing these three exercises, you are guaranteed to be able to hypertrophy your own muscle tissue. But let's not dwell on this and go through specific areas of the body. I propose to consider the exercises from top to bottom.

"Base" for the shoulders

(shoulders) I most often came across the following exercises (by the way, they can be performed both in the gym with sports equipment, and at home with homemade ones, or with dumbbells, kettlebells, expanders - this applies not only to shoulder exercises):

bench press from the chest while standing or sitting (“military press”);
overhead barbell press while standing or sitting;
standing or sitting dumbbell press;
Arnold press;
horizontal broach (on the middle block);
barbell pull to the chin.

By including these exercises in your training program, you will not be left behind in terms of broad shoulders.

I will say in advance that there are related exercises that simultaneously pump both some muscle groups and others. For example, dips: they work here
pectoral, triceps, front deltoids (shoulders). Therefore, it is difficult to separate some muscles from others, and even impossible when it comes to basic exercises.

“Base” for the chest and triceps muscles of the arms

The chest and triceps are pumped with the help of:

bench press on various benches (horizontal, negative or positive incline), as well as with different widths between the palms;
dumbbell bench press (again, on different benches);
(even with extra weight);
reverse (back) push-ups;
push-ups from the floor with different positions of the hands (great for home);
pullover with dumbbells.

As I already said, there are exercises that involve completely different muscles. So, if you pump your chest and shoulders on different days (and usually this is the case, the chest is pumped together with the triceps), then take a break of two days between them - your shoulders need rested triceps.

“Base” for the back and biceps of the arms

You can develop your back and such popular muscles as biceps with the following exercises:

A wide back means your deadlifts. Do them, and you will certainly rock your own “frame”.

“Base” for legs and buttocks

You can pump up your legs and butt with the following basic exercises:

squats with a barbell on the back, chest or arms, as well as similar movements in the Smith machine;
leg press in appropriate machines (for example, a hack machine);
lunges with weights of various designs - forward, backward, to the side;
walking on a hill with weights.

The list of basic leg exercises can be safely supplemented with isolating exercises such as leg bending and extension in exercise machines - they perfectly complement this entire “base”.

Conclusion

If you found the article useful and interesting, then immediately share it with your friends on the social networks you are on. And, of course, leave your comments and subscribe to my blog updates - here you will always be told how to pump up or improve your health. All the best, friends.

Best regards, Vladimir Manerov

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Circuit training was invented by scientists at the University of Leeds back in 1953. Its principle is delightfully simple: you select 8-10 exercises and perform one after another. Then you rest for a couple of minutes and repeat all over again.

The exercises are basic: squats, lunges, crunches... Anyone can do them, and at the same time they force many muscles to work, so you pump up your whole body in a short time. And if you do them without rest and at a fast enough pace, it is also a good workout for the heart and an opportunity to lose weight - your heart rate easily rises to the fat-burning zone, 60-70% of the maximum.

“Circular training is wonderful because it is a kind of construction kit,” says Yanina Sabirova, master of sports in bodybuilding, personal trainer at the Janinn Fitness fitness club. “You can choose the exercise parts you want and combine them as needed, depending on your level of training and the goals you are pursuing.”

If you are not in very good shape yet and you can’t do eight to ten exercises in a row, reduce them to five or six. “Rest between them for at least 30-40 seconds: for example, you can start walking so that your heart rate does not drop sharply,” advises Yanina Sabirova. “But make sure that the total time of the lesson is no more than 45 minutes: circuit training is a serious load, it should not be long.”

If you feel like you're underperforming, on the contrary, add exercises - there can be up to 12 of them in a circle - and do them without rest. Play with speed. Forget about the number of repetitions and focus on time: try to do push-ups or squats as many times as possible in 30 seconds. Another option is to take dumbbells or put weights on your legs. But at the same time, exercise at a calm pace: in a hurry it’s easy to break the technique, and with weights this is more dangerous than with your own weight.

If you want to lose weight and have enough stamina, alternate strength exercises with cardio: for 30-45 seconds, don’t just walk, but run in place with a high knee lift or, for example, jump rope.

If you have a fitness goal, put in a circle exercises that will help you achieve it. Let's say you want to strengthen your leg muscles so you can run a marathon or walk proudly along the beach in a swimsuit. “Then do lateral jumps, jumps from a squatting position,” recommends Yanina Sabirova. “I don’t know of any exercises that would do this better.”

But first, try to master the circuit training suggested by the instructor of the TV channel “LIVE!” Alexander Mironenko.

Perform all exercises 20 times, sequentially moving from one to another. Having done all 8 exercises, that is, having completed the circle, rest for 2-3 minutes and repeat all over again. Make 3 to 5 such circles. Perform the complex three times a week, but not day after day: you should have one day of rest after class.

1. Squats with half-toe raises

Initial position. To perform a lunge: one leg one step in front of the other, feet shoulder-width apart, knees bent. Arms bent at elbows, palms above shoulder level.

Performance. As you inhale, squat down, straightening your arms. As you exhale, return to the starting position.

3. Push-ups

Initial position. While sitting on a chair, your hands next to your hips rest on the edge of the seat.

Performance. Move your pelvis forward and slide off the chair. As you inhale, bend your elbows and lower yourself lower. As you exhale, return to the starting position.

5. Crunches

Initial position. Lying on your back, hands behind your head, legs bent at the knees, feet on the floor hip-width apart.

Performance. As you exhale, tense your abdominal muscles, raise your shoulders, and while inhaling, return to the starting position.