Which can be used even with beginners. At the initial stage, the weight of your own body is quite enough for their implementation, and it is fundamentally important to master the correct technique. Complicating elements (additional resistance, weights, unstable platforms, etc.) need to be added after the technique is mastered, and the weight of one's own body becomes insufficient for further progress in the results.
1. Squats
The squat is a movement similar to sitting down on a low stool. The squat is one of the best exercises for the lower body. During the squat work gluteal muscles, muscles rear surface thighs, quadriceps femoris, calf muscles. important it correct execution to prevent too hard impact on the knees and back and avoid injury.
The movement is driven by the hips, not the knees. It is necessary to keep the knees above the ankles, and the feet should be directed forward when bending the legs. Don't let your knees move forward of your toes. The entire foot should be kept on the floor, the weight of the body moving towards the heels so that the gluteal muscles perform the main action, and not the hip flexors and quadriceps femoris. It is necessary to actively contract the gluteal muscles and include the stabilizing muscles. The upper body should be stabilized with a slight natural curve in the lower back, with the shoulders dropped and turned back.
If your client's heels come off the floor while doing a squat, then they are most likely overstressed. triceps shins. To eliminate this tension, something should be placed under the heels (for example, pancakes from the bar - see photo), which will allow the heels to return to the support. To correct tense calf muscles, it is necessary to add stretching of these muscles to the training program.
2. Lunges
The lunge is an exaggerated form of walking. Lunges are also considered to be one of the best exercises for the lower body. When performing lunges, the main muscles of the lower limb, as well as the muscles of the pelvis, work. From the main stance, one leg is pushed forward about 30 centimeters, the knees are strongly bent and then unbent, lifting the body up, the legs return to the position together. The lunge can be performed forward or backward, and even performed in place if space is limited.
The ideal technique for top part the body is held vertically with the shoulders lowered and turned back. The feet should be parallel to each other, the knee of the "front" leg should not "go beyond" the toes. The pelvis should not turn, both anterior superior iliac spines should be directed forward (as if ilium are the headlights on your car and you are driving straight ahead).
The mass of one's own body is sufficient for most people, lunges are quite load-bearing with the right technique and without additional weights. But at a subsequent, more advanced level, you can use additional weights in the arms / on the shoulders.
3. Push-ups
Push-ups are another fundamental functional exercise, which is based on a basic movement that is often found in everyday life - this is repulsion from something. Push-ups develop pectoral muscles, arm muscles and muscles that stabilize lumbar spine.
Push-ups are a very popular exercise, but very few people understand the intricacies of its technique and perform it correctly. But this exercise is worth learning - it is extremely effective.
When doing push-ups in the classic version (hands are narrow on the floor), the elbows should be kept as close to the body as possible, push-ups should be strictly upwards, without completely straightening the elbows at the top point of the movement (and, moreover, without making a sharp movement of straightening at the end - which, to unfortunately, they do it very often, until “a click in the elbow joint). The whole body from head to toes should be absolutely straight - an imaginary straight line should pass through the ear, shoulder, thigh, knee and ankle. To prevent the middle part of the body from sagging to the floor, you need to tighten the stabilizing muscles, pull in the stomach.
Oddly enough, execution speed does not play a big role in achieving a training effect. It doesn't matter if you do 20 slow push-ups in a minute or 60, the result will be the same, provided that you perform it correctly.
Push-ups are distinguished by a huge number of possible options - both in the direction of complication and in the direction of relief. If push-ups with straight legs on the floor are too difficult, you can put your hands on a higher support to make it easier. For example, you can start push-ups from a wall (the easiest option), then from a lower stable surface (table, chair, etc.) until you can finally do push-ups from the floor. What you should not do is use kneeling push-ups, as in this version it is very difficult to feel the alignment of the whole body and the stabilizing muscles will not be sufficiently involved in the work. It is better to get used to push-ups with a completely straight body right away, let there be a higher support first. It can be gradually lowered as you get used to it.
You can also make push-ups more difficult in many ways. For example, you can put your feet on an elevation, or you can put your feet on a fitball (unstable support), which will cause a greater load on the muscles, which will additionally be involved in maintaining balance. To increase the load, you can also lift one leg or additionally raise the opposite arm, an even more difficult option is the same with the legs on the fitball.
4. Pull-ups
Pull-ups are an example of a series of pulling (or "pulling") movements that are the opposite of push-ups (push-ups). - a very effective exercise, it affects the muscles of the back, arms and muscles that stabilize the spine. In addition, it can be performed almost anywhere, you just need to find a crossbar or horizontal bar (if you wish, this is not difficult).
When pulling up, you need to ensure that the entire shoulder girdle is tense, the shoulders should be turned back and lowered down. And this position of the shoulders must be maintained at all stages of movement. This will reduce the possibility of injury, allow you to perform traction more comfortably and efficiently by tying the entire shoulder girdle together. The movement should be performed with full amplitude, but overstretching when extending the arms should be avoided.
The pull places high demands on the strength of the upper body, so not everyone can perform this movement on their own and correctly even once at the initial stage. This is especially true for women. Therefore, you need to specifically learn to pull yourself up.
Better not to use it special simulators in which assistance is provided by supporting the knees on the platform. The problem is that in this version, the lower body is in a relaxed state, not allowing you to simultaneously show the general strength of all constituent parts body, called the functional force. (Similar to push-ups, which should not be done on your knees, but rather start with a higher support but keep your legs straight.)
Instead, it is better to use the help of a support partner from below, as shown in the photo, or, if there is no one to help, it is better to put something on which you can press with your toes to facilitate the exercise.
Particular attention should be paid to the performance of the inferior part of the movement - lowering down. (also called eccentric - negative phase of movement). You need to go down slowly. It seems less difficult than pulling up quickly over and over again, but it requires constant muscle tension, which develops proper technique and makes the execution more and more free and easy.
For greater participation in the movement of the biceps (biceps of the shoulder), the hands must be turned so that the palms are directed towards the face (grip from below). This position of the hands will allow you to distribute a large load on the biceps and chest muscles while simultaneously tensing the whole body.
In any embodiment, the legs and the whole body should be stretched and tense: the body should not dangle and sway, there should not be a “bouncing” movement - this is how it looks when they try to compensate for the lack of strength with inertia from body swaying.
It is incorrect to pull the neck and chin hard to reach the crossbar - this may cause pain in the neck and shoulders. It is necessary to ensure that the movement is performed due to the strength of the muscles of the hands and shoulder girdle.
5. Rotations
Rotations are movements that we constantly do in life, turning the torso. Rotational movements should definitely be included in functional training in order to reduce the chance of back injury during torso rotations. Almost all the so-called "lumbago" of the back occur at the moment of combining some kind of effort (lifting something) with a turn of the torso. Even the elementary movement of getting out of the car sometimes ends with “grabbing the back”: one leg is on the ground, the other is still in the car, the body is still bent at the hip joint, and the movement from the car to the side-up is accompanied by a slight twisting - in the absence of functional connections in body with such a movement, you can get a back injury.
There are a lot of rotational exercises. Here we will analyze only one, the basic one. This exercise is associated with resistance to twisting of the spine, it allows you to improve strength and stability. deep muscles stabilizers.
Attach a rubber band to a fixed object at waist height, such as a door handle. Grasp the rubber band with both hands and slowly stretch it, turning the torso without simultaneously rotating the pelvis (the pelvis remains motionless!), The muscles that stabilize the lumbar spine should be constantly tensed. Control the vertical position of the body. Then turn to the other side, standing with the other side to the place where the rubber is fixed.
These are just the top 5 functional exercises, which can be used with clients of any level of training, choosing the desired variation, degree of complication, number of repetitions and combination with other types of training during the training period.
Performing exercises in fitness and bodybuilding is not easy. When doing exercises at home, there is no spirit of competition, motivating "magic kicks" of the trainer and a brand new shiny iron. Yes, you will have to be especially ruthless towards yourself, because a cozy homely atmosphere does not in any way encourage intensive work. But as soon as you start, you won't be able to stop, and this slight muscle tremor will become a pleasure. Regular physical exercise+ proper nutrition = the inevitable result, and you will definitely come to it. But there is one important nuance. Only correct technique doing exercises will give you the desired body. Do you want to achieve maximum effect? Stay with us .
Or maybe them, these exercises for training?
No no and one more time no. Of course, if you choose training in the gym, then home workouts may be superfluous: the muscles do not have time to recover. But if the gym in your own living room is the only type of exercise, by no means give up on this idea!
By choosing the right exercises and fitness at home, you become independent. You do not need to spend money on a subscription, travel time, or wait in line for a simulator. You do not have to be tied to the schedule of the sports club, and training will be possible at any time of the day or night. Make a schedule, increase the intensity, and go to your ideal body!
Doing the exercises: learn all the subtleties from A to Z
In the home workout section you will find the maximum useful information for those who are ready for serious work. The most effective exercises, bodybuilding both with and without equipment are presented. Even if only dumbbells are at your disposal from the entire arsenal of iron, you can achieve results. Dumbbell exercises lead to desired effect pretty fast.
Choose an exercise in several ways:
- difficulty level
- equipment
- muscle groups
- mind (basic and isolating exercises)
Convenient filtering system will allow you to make right choice. And the ranking of the most effective exercises at home (according to the results of the popular vote) will give even more confidence.
Doing exercises at home: take action!
On the page with exercises there is not only a description of the technique for performing the exercise, but also tips from a practicing trainer. Photo and video training will help to avoid possible errors. Learn and act without delay.
Within a couple of weeks after you start exercising, fitness and bodybuilding will become as necessary to you as air. The body will get used to the loads, and you will get more and more pleasure from each workout.
“Real strength comes from the mind. She makes you go, even when the body wants to fall. Bear Grylls
We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.
We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.
How muscles grow
By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in thickness muscle fibers and fluid volume in muscle cells.
The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.
Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.
The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.
"Slow" and "fast" muscle fibers
To develop an exercise program for maximum muscle growth, you need to understand the physiology.
There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.
"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).
Fast twitch muscle fibers have a high threshold of excitation, as well as high speed conduct signals and are better suited for fast efforts (which is why runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.
Repetition method. If you want to grow, do sets to failure
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.
Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)
3 types of training
Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.
1. Maximum effort method
For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).
The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.
The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.
2. Method of dynamic forces
When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation motor units.
This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Method of repeated efforts
The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).
The last few repetitions, which have to be done through a burning sensation, can involve all the fibers in the contraction. target muscle and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.
The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.
Sleep and recovery are just as important as exercise and nutrition.
Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.
Exercise and food are an important part of the equation muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.
Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.
“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).
Training program for gaining muscle mass
Number of repetitions
Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.
The amount of rest between sets
Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of sets in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.
Travel speed
Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).
Free weights or machines
Schoenfeld, a scientist, states that each type of weight plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help to increase muscle density, while the stabilization provided by machines allows for more stress on individual muscles.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, load the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue to the stress of high volume training.
Order of exercises
It is preferable to start training with complex movements with free weights to enable maximum number muscles (for example, squats with a barbell, deadlift it is better to do at the beginning of the workout), and during the lesson, gradually move on to simulators that affect individual muscles.
Extreme exercise
The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.
Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.
It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
The exercise program below is based on the latest scientific research related to muscle mass gain.
Attention: RM - repeated maximum
Day 4. Rest or low-intensity cardio exercise
The most important, culminating part of the class is the main part of the workout. It includes the most necessary exercises for a particular sport, which improve the primary sports performance athlete.
The main part of the training is included in the section
Quite often, the main part of the training is called as a whole training, and this is to some extent true, since this is the most important training element, the core. But in a global sense, the entire training consists of many other elements.
During the main part of the classes, you can train any sports qualities, the main thing is to choose the right set of exercises and methods for their implementation, depending on your tasks. You are limited only by the fact that you cannot be the best at everything - you must definitely choose a specific goal or a few goals at most and train to achieve them without spreading yourself over everything. As an example, you can train to achieve maximum muscle volume and strength results, but then you should not fully develop endurance, speed, and other qualities. Of course, you can try to be universal, but then the level in all characteristics will be less.
How to do the main part of the workout
To get started, determine the purpose of the classes, based on a particular sport or your own preferences. Next, select the exercises that will help you achieve your goal. Also select the methods of performing the exercise (intensity, speed of execution, severity of the load).
The recommendations outlined above can be isolated as the creation of a training program. Accordingly, in order to begin the main part of the classes, you must have a clear training scheme that will meet your goals. Your coach will help you draw up a similar scheme, program. You can compose it yourself if you have certain knowledge in your sport.
How long to do the main part of the workout
The main part of the workout should last from 30 to 90 minutes.
We are talking about the main part of the classes, and not about the entire workout, which can last much longer due to other elements.
In many sports, it makes no sense to train for more than 30-90 minutes, since the body will be very destroyed and depleted. In fitness, in bodybuilding, in all speed-strength sports, in martial arts, they always train in a given period of time. However, in some other sports where endurance plays essential role, athletes do much more time, up to 4 hours in one workout. Also, long workouts are applicable in powerlifting, where there are long pauses between sets, and the amount of work that needs to be done is quite significant. In fact, you can train up to 4 hours in absolutely all sports, but this applies if you are professional or strive for it.
Summing up
General
The main part of the workout. Brief information:
- The main part of the training is the most important element activities, core.
- During the main part of the training, the athlete improves the sports qualities most necessary for him. The degree of importance of certain qualities depends on the sport or the specific goal of training.
- To complete the main part of the classes, you will need a well-written training program.
Warm up
Before the main part of the workout, it must be performed. Although these are 2 different training elements, they are absolutely inseparable from each other. Unfortunately, quite a few novice athletes neglect the warm-up, afraid to waste time and effort, so they immediately proceed to the main part of the training. But in fact, you need to warm up, because it has a lot of useful and irreplaceable properties.
