Our body is made up of many muscle groups. IN training process they are divided into main and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles that are included in the work along with large muscles.
Professional bodybuilders can afford to dedicate one day to training one main group to work it out and achieve maximum proportionality in order to show themselves in all their glory in competition. As you understand, the pros train almost every day. For beginners or gym enthusiasts, daily workout will not bring any sense, since the body of a simple person will not have time to recover after training, which can lead to negative results. In addition, people who are engaged in amateur bodybuilding have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros make a living from bodybuilding, it's their main income and because of this, athletes go to the gym as if they were going to work.
For you to understand professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym daily, without harm to themselves.
In order to reach maximum effect from training, you need to break the training of the main muscle groups into separate days. However, here the question arises - which muscles to train together and how to combine them? To date, the three-day split is the most common among beginners and experienced athletes. That is, you break the workout into three days, let's say Monday, Wednesday and Friday. This is an ideal option to build muscle mass as quickly as possible and fully restore the muscle. A little later, when you are more experienced, you can break the workout into four days, highlighting one day, for example, for training the arms or shoulders. For more information on how to properly compose a training program, see here.
There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:
Example #1
This is a fairly widely used option, in which everything is quite simple and logical. See we take the main muscle groups and break them into three days: day 1 - chest; day 2 - back; day 3 - legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the combination of legs and shoulders. For example, take the same chest workout, which is based on repulsive exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) the weight from the chest, and as we know, triceps is responsible for this function in the muscles of the arm. So he is directly involved in chest training.
The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in training on the back, we pull the weight towards us, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to attract weight and increase the amplitude movement.
As for the third day of training, the shoulders do not participate in leg training, however, this is the only day that can be allocated for high-quality pumping of the deltas. As you know, deltas consist of anterior, middle and posterior beams, if you want to pump up your shoulders, you need to train them together in one day.
Thus, combining training in this way, we are quite good at pre-tiring the secondary muscles, and then we work them out with high quality.
Example #2
The second option is less common, however, also has its fans. Many people think that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, because having previously tired the secondary muscle (biceps or triceps), we will no longer be able to pump them normally . In principle, for some people this is quite relevant. Keep in mind that everyone's body is different and everyone can react to a particular type of training in different ways, so you can experiment and try both sets to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.
MUSCLE TRAININGANTAGONISTS
Many believe that antagonist training is the most effective way to build muscle. muscle mass and indeed it is. Such training involves working out two antagonist muscles in one day. These are the muscles that are parallel to each other, that is, the back - the chest, the biceps - the triceps, the biceps of the thigh - the quadriceps. You can read more about antagonist muscle training here.
An example of such a training plan
Training according to this plan, I can say that this is a pretty good way out if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, and it is better for a beginner to train according to the first or second example.
Personally, I advise you to train according to the plan, which is presented below. He absorbed some of the antagonist training and the first standard plan. It can be used by experienced athletes with at least 1 year of experience.
The training plan for gym
WHOLE BODY TRAINING
In this option, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can take advantage of a workout that includes working out all the major muscle groups in one session. As you remember, at the beginning of the article we said, for beginner athletes the best option is to break the workout into splits, that is, train each major muscle group separately. As far as full body training goes, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your workouts.
Whole-body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to tighten the overall physical form. The training itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we will be able to pump and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can read more about full body training here.
Hi all. In today's article, I will tell you about the correct sequence of exercises in the gym, for maximum effective recruitment muscle mass and strength.
I'll open the curtain the correct sequence (order) of performing exercises in the gym directly depends on how your muscles will develop. And in order for them to develop as best (and faster) as possible, you need correct order(sequence) of exercises in training.
Therefore, immediately remember the basic rule: it is necessary to start training with basic exercises (multi-joint), and finish (and that depends on the experience of this or that athlete) isolating (single-joint).
This is not done casually. Briefly, without going into details, compound exercises (multi-joint) are heavy compound exercises that build muscles much better than isolation exercises (single-joint).
In addition, strength growth is very important for gaining muscle mass in the body ... in other words, these two parameters are directly proportional. Do you understand? And what kind of strength can we talk about if you first tire one of the muscles that will participate in the basic exercise with an isolating exercise? … you just simply cannot give it your all and show the maximum result.
Example of the above: a man trained his biceps, after which he went to pull himself up, that is, to train his back. Everything, here it is a gross mistake. Having tired the biceps, he will not be able to properly train the back, because when we train the back, our biceps also work to their fullest. And many don’t know this ... so remember once and for all: Always start big and end small, for example: CHEST then DELTA, BACK then BICEPS .. But, not vice versa, i.e. for example, DELTA then CHEST, or BICEPS then BACK .. Do you understand? It is not right!!!
Conclusion:
Absolutely always start training with large muscles
(such as: chest, back, legs, m small muscles are: deltas, biceps, triceps, abs, calves, forearm) And absolutely always start your workout with basic exercises.
In special cases, you can start with isolation exercises.
In some cases, it really IS GOOD to start training with an ISOLATION exercise, and not with a basic one! The main thing is that you understand why you are doing this. And you can do this for two reasons:
No. 1. To specifically (consciously) preliminarily tire the working muscle.
This technique is most often used only by advanced athletes (CONSCIOUSLY).
Example: a person has weak pectoral muscles, and strong triceps (typical me). Therefore, such a person can specifically tire his strong triceps (with an isolating exercise) in order to “break through” the pectorals in the base after loading them (pumping) as much as possible. COMPRENDO?
In other words, we do all this crap so that strong triceps do not steal the load from the chest. That's all! Here, for example, such a person does a bench press lying on incline bench, and first of all, it’s not the pectorals that work for him, but the TRICEPS! As a result, they steal (steal) almost the entire load from the chest, preventing them from growing ... that's why a person can use this technique to tire a strong tritsukha and pump his weak breasts)).
No. 2. To warm up / warm up the working muscle, ligaments and joints, and prepare them for more strength work thereby minimizing the chance of injury.
A vivid example: do an isolating exercise -, with light weight, in in large numbers repetitions (20-30-40), thereby warming up / warming up knee joints, and then go to basic exercise- or .
Somehow like this. In other cases (and this is the majority), it is imperative to start training with heavy basic (multi-joint) exercises. And finish insulating, and then, not everyone can finish isolating, it all depends on your training experience. In other words, beginners can only concentrate on the base, and completely eliminate any isolation. Well, I’m not a newbie, but I still work this way)), seriously, there is no isolation at all - none !!!
More advanced (and more experienced) athletes, of course, decide for themselves, however, as a rule (as practice shows) they use one, maximum 2 isolating movements at the end of the workout.
Professionals (I mean, those who are under pharma) decide for themselves, but if it’s garlic, between us, then ISOLATION can work a hundred times better for them than the base)). I'm serious.. but this is only for those who are on pharma, for straight people (those who do not use anabol.steroids) it will definitely not work 100%, so they need to concentrate on the base.
The sequence of muscle groups in training
Who is not in the know in bodybuilding exists (this is the splitting of muscle groups on different days).
Well, for example:
- On Monday we train the leg muscles.
- On Tuesday we train the chest muscles.
- On Wednesday we train the back muscles.
- On Thursday we train DELTA (shoulders).
- On Friday we train the muscles of the ARMS (BICEPS and TRICEPS).
Do you understand? So this is what we will talk about now, you should know about the correct sequence of muscle groups on specific days, because a lot of things also depend on this.
Well, for example: if on Monday we train instead of LEGS => BACK, and on Tuesday instead of CHEST => ARMS = then this is very bad, because when we trained the back (on Monday), our biceps were actively working, therefore they were already tired, and then because because you do not know the correct sequence of muscle groups on specific days, you are AGAIN doing a BICEPS workout ....
Firstly, you will not be able to fully train the biceps (I hope it is clear why (because on Monday they trained the back, where the biceps worked to its fullest)), and secondly, if this lasts more than 1 time, then not far off. Therefore, there will be no muscle growth 🙁
This is just an example so you get the basic idea. And the bottom line is that in bodybuilding, many involve not only target muscle groups. Therefore, this must be taken into account. So here's a list for you small muscles, which work in conjunction with large ones:
- BACK - also works - biceps, back delta
- CHEST - also involved - triceps and anterior delta
- SHOULDERS - triceps
And again, an example, so that you catch the essence of the correct sequence of training muscle groups on specific days, here you are training complex advanced athlete for 5 days a week (this is a descending list of muscles):
- Legs
- Back
- Breast
- Shoulders
- Hands
It is impossible for it to be, for example, like this: back, arms, shoulders, chest, legs .. or like this: shoulders, chest, arms, back, legs .. This is not right, so you are driving yourself into severe overtraining, this is me for you I guarantee.
Just in case, for those people who cannot correctly compose a split program for themselves (the correct sequence of exercises and muscle groups on specific days), I have compiled for you, “(this is the first article, there are only compiled training programs without explanation of what and how) , and here is the second article (in it I explain in detail what and how to do, it’s better to read it):<= переходите по ссылке и смотрите.
muscle groups antagonists in training
Antagonists are called muscles that have opposite effects on one or another part of the body, you can read more about this in the main article: “”
Examples of muscle ligaments (groups of antagonists):
- Chest + Back or vice versa BACK + CHEST(doesn't matter)
- BICEPS + TRICEPS(by the way, TRICEPS + BICEPS = will not work (badly), because when bending the arm, you always have to overcome the resistance of the triceps, which is trying to contract, as a result, you will not be able to train the biceps with 100% return).
- Legs: QUADRICEPS + BICEPS THIGH
For dessert - video: off topic, but still very good. it was cool to watch extreme stunts:
Sincerely, administrator.
This concept refers to some exercises from the world of bodybuilding and powerlifting. The basic exercises include those exercises that have a targeted effect on large muscle groups 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 the French press and curls in the 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. Performing the right exercises with heavy dumbbells, in terms of efficiency, is 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 quite a few 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 - the back squat, the deadlift, and the 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 of them is to lift the maximum weight, and therefore there are misconceptions about this.
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 a professional athlete with a 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 strength sports, then you definitely should not limit yourself to a basic three-exercise program.
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. Let's take any sport represented at the 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 training session, but about a training program that includes classes of various directions. 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 the upper part of the 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 the serratus muscle. The most effective exercises are: bench press with a wide grip in the prone position on a horizontal bench (building up the total mass of the 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 (external and lower chest 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 result in this case can only be the complete destruction of one's own muscles.
And some beginners, having seen a professional training technique in some specialized magazine, immediately begin to practice it. But we must understand that they are at the initial level of 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, more testosterone is produced.
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 on both occasions, but higher levels were recorded with squats, as this exercise stimulates multiple 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 important factor is intensity, that is, the number of repetitions in 60 seconds. One of the conducted studies involved two groups. The first one 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, one main conclusion can be summed up: 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.
While exercising in the gym, pay attention only to yourself. No need to think that someone from the 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, longer breaks can 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 suggest and explain to beginners all 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.
One of the most common questions before training is what to train with what, which muscle groups to work out together and how often to do it?
There are many ways to create a training plan. Choose the best option depending on your experience and goals. If one type of training does not provide the required load, try to build the program in a different way that will take into account your personality.
For gaining muscle mass
According to the recommendations of sports medicine, strength training should be carried out at least twice a week. During this time, you will develop the main muscle groups: chest, back, shoulders, biceps, triceps, abs, anterior and posterior thigh muscles.
Remember that you need 48 hours of rest for any muscle to recover. Do not forget that in order to gain mass, you need to pay attention to high-quality protein nutrition and the appropriate caloric content of the diet.
What to train with what in the gym for weight gain? You should not load a large number of muscles at the same time, however, the muscles involved should work to the maximum, if possible without affecting another large muscle group.
In this case, the body will aim to restore certain areas without wasting building material to bring the whole body back to normal.
Opposite muscle training is one of the most common types of strength training. At the same time, in one session, exercises are done on the antagonist muscles, which ensure the movement of the joints in opposite directions. Simply put, on the same day you work on the front and back of a specific area of the body.
Since rest is required for the loaded muscles, it is convenient to train on another part of the body the next day.
Advantages of this method:
- The target muscle group works to the maximum. You won't be able to achieve the same effect when training the whole body at once. Each time focusing on a particular area, you will get results faster.
- Studies show that you work the muscle fibers more actively when you work or at least stretch the antagonist muscles in the same session. This means that the chest press will be more effective after stretching the middle back.
- Antagonist muscle training ensures that you work both sides of the body evenly, while maintaining balance in figure development.
The disadvantages of this type of training include the fact that you will work out each muscle group only once a week. Sample schedule for four workouts per week:
- Monday: chest and back.
- Tuesday: anterior and posterior thigh muscles, abs.
- Thursday: biceps, triceps and shoulders.
- Saturday: chest and back.
The following Monday, do hip and ab exercises and continue the rotation.
Another option for targeted muscle loading is to divide large muscle groups by day. Thus, one day you train the chest and triceps, the next day - the back and biceps, the next workout - the legs and shoulders.
The shoulders can be worked out along with the pectoral muscles. This method of training is also convenient with a tight training plan.
Keep in mind that in order to improve performance and unload the nervous system, the training strategy must be periodically changed. For example, put exercises on the biceps along with the pectoral muscles, and the back along with the triceps. This will diversify your workouts, relieve psychological fatigue and give impetus to a further set of muscle mass.
For weight loss
If your goal is to lose weight, your workout should be as energy intensive as possible and burn calories efficiently.
What to train with what in one day for weight loss? Functional training is well suited, in which almost all muscle groups are worked out in one session.
In this case, it is necessary to do a large number of approaches (from 8) with maximum weights, but a small number of repetitions per approach. Each of the workouts includes all 3 exercises from powerlifting, however, on the day of working out the pectoral muscles, a lightweight back and leg workout is performed.
Work the large muscle groups first: legs, chest, and back. For example, the deadlift and bent-over row work several muscle groups at once. Then go to the study of small groups: triceps, biceps and shoulders. Do 2 exercises per group per workout to avoid overtraining.
As strength and endurance develop, you will be able to diversify and intensify the training (add exercises or increase weights).
Beginners often believe that if you pump the press every day, this will quickly get rid of belly fat and draw the cherished “cubes”. In fact, the abdominal muscles work on the same principle as any other muscle group. Therefore, it makes sense to give them at least a day of rest between training days. The study of the muscles of the press is often combined with exercises for the back or legs.
Stretching the legs helps relieve muscle tension, expand the range of joint mobility, improve coordination and blood circulation, improve metabolism, increase endurance, and mentally relax. All this is the prevention of such frequent ailments as varicose veins and edema. In addition, for women in the position, stretching the legs provides additional benefits. They are stretching of the muscles, ligaments and bones of the pelvic floor. This, in turn, is a good prevention of protracted labor, perineal ruptures, fetal hypoxia.
The pelvic floor is made up of the pelvic bones and six muscles. During childbirth, all the muscles and bones of the pelvic floor are stretched and form the birth canal.
Features of stretching the legs during pregnancy
During pregnancy, a number of conditions must be observed when performing stretching exercises. Always warm up before these exercises. Pregnant women can only perform static exercises and avoid stress on muscles that hurt. Perform exercises slowly, without tension. You should not get carried away with the “fold” exercise and do exercises with a starting position on your back.
You can not perform leg stretching exercises if: there is a threat of miscarriage or premature birth; diagnosed with a weak cervix; there were spotting; incorrect placenta previa; There is a pulling pain in the lower abdomen and in the lower back.
Leg stretching exercises for pregnant women
These exercises can be done every day.
Static exercises are exercises to hold a posture without hesitation or jerking.
Butterfly. Sit on the mat, legs in front of you, bring your feet together, pull your knees down (you can shake them). You can help lower your knees with your elbows (as in prayer) or palms.
Karate. Put your feet wider than your shoulders, socks out. Lower the pelvis as low as possible and stay in this position for 15-20 seconds. Hands are folded at chest level as in prayer.
Crow. Squat down, spread your knees as wide as possible, fold your arms as in the previous exercise.
Mother's bosom. Squat down, put your feet behind your back. The knees are wide apart. Rest your hands on the floor.
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