The most popular basic exercises in bodybuilding

Now more and more people are striving to get a beautiful, embossed and exciting body. Of course, this will require more than one year of grueling training, hard diets and considerable expenses for the right food, various sports accessories and so on. We will devote this article to sports, namely we will tell you about the basic exercises in bodybuilding, their purpose and technique of implementation. "Base" - this is a training complex that affects several muscle groups at once and, as a rule, is performed with free weights. Of course, that every sport implies an increase in strength, endurance and agility, but it is the bodybuilding, as the build-up of muscle mass, which has great superiority.

Let's start, perhaps, with exercises on pectoral muscles. The first of the basic will be the classic bench press. This exercise very well studies the large pectoral muscle, and also uses triceps and the front beam of deltas. In addition to the classical, there are other options for its implementation. These include the bench press by a narrow grip (the inner thoracic muscles work harder), a bench press, a bench press on Smith, and many others, varying in varying degrees by the ratio of the load to certain parts of your body. Whichever variant is used, the technique of execution is always the same.

First you need to lower the bar to the bottom of your chest. At this point, your forearms should be vertical to each other. Do not sharply lower or raise the bar, but too slow exercise is undesirable. It is better to choose a moderate pace and follow it to the end of the approach. Hvat must match the implementation. In addition to bench press, the basic exercises in bodybuilding include push-ups on the parallel bars, which also works well for the pectoral muscles and triceps. This exercise is probably familiar to almost everyone else from the gym or school section. The greatest effect can be achieved with push-ups with weights, which will allow the muscles to grow much faster.

Next we will have exercises on the muscles of the back. The most popular "base" is considered deadlift. This exercise is performed with the following algorithm: the performer is in the starting position near the bar, makes a grip (slightly different from the draft version, which is not so small), lowers the bar to the floor, while keeping the straight back (NECESSARILY!) And slightly bending the legs. Finally, with the same bent back, straightens and assumes the starting position.

It should be noted that the options for carrying out the deadlift are even greater than those of the bench press. Let's list the most popular: the classic deadlift, which perfectly studies the muscles of the back, and also affects the trapezius and the muscles of the legs; Deadlift, Romanian and craving for sumo, which have an excellent effect on the muscles of the thigh and legs as a whole. In addition to deadlift, to the "base" on the back belong pullings (the most effective - for the head) and the rod rod in the slope.

Next, go to the basic exercises in bodybuilding for hands. In total, there are several groups of hand muscles, among them biceps, triceps, deltas and forearms. For the biceps, the basic exercise is bending the arms with a standing post. For triceps - French bench press. Well, finally, for the deltoid muscles, an excellent exercise will be an army press. Forearms are involved in many other exercises, and therefore you can omit their "pumping".

The last will be basic exercises in bodybuilding on leg muscles. And here squats do come in to help, which, in addition to the legs, also weight the muscles of the back, and the entire body as a whole. Exercise refers to the most traumatic, and therefore must be followed with proper technique. Taking the starting position and making a grip (slightly wider than the shoulders), the athlete puts the bar on the trapezius muscles and, straightened, begins to crouch down quietly, holding his back bent and straight. After the hips reach the point where they are parallel to the floor, the athlete returns to the starting position. In addition to squats for the legs, the attacks and the press of the feet remain important.

Even doing just these exercises, you can achieve impressive results. To help in the rapid achievement of the desired results comes a special diet, which includes a specific diet and use of sports nutrition (protein, geyner, amino acids, creatine), or anabolic steroids. The latter should only be used by those who really want to devote bodybuilding their entire life, but not to the average lover.