Basic training. Five basic exercises. How to write a program correctly

Which can be used even with beginners. At the initial stage, your own body weight is enough to perform them, 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 your own body weight becomes insufficient for further progress in results.

1. Squats

A squat is a movement similar to sitting on a low stool. The squat is one of the best lower body exercises. During a squat, the gluteal muscles, the muscles of the back of the thigh, the quadriceps muscles of the thigh, and the muscles of the lower leg work. It is important to perform it correctly in order to avoid too harsh impact on the knees and back and to avoid injuries.

The movement is driven by the hips, not the knees. It is necessary to keep your knees over your ankles, and your feet should point forward when bending your legs. Don't let your knees move forward of your toes. The entire foot should be supported on the floor, the weight of the body moving towards the heels, so that the gluteal muscles do the main action, and not the hip flexors and quadriceps muscles. You need to actively contract the gluteal muscles and turn on the stabilizing muscles. The upper body should be stabilized with a slight natural curve in the lower back, shoulders dropped and turned back.

If your client's heels come off the floor when performing a squat, then the triceps surae muscle is most likely overstrained. To eliminate this tension, you should place something under the heels (for example, weights from a barbell - see photo), which will allow the heels to return to support. To correct tense calf muscles, you need to add stretching of these muscles to your training program.

2. Lunges

A lunge is an exaggerated form of walking. Lunges are also rightfully considered one of the best exercises for the lower body. When performing lunges, the main muscles of the lower limb, as well as the pelvic muscles, work. From the basic stance, one leg is placed forward approximately 30 centimeters, the knees are strongly bent and then extended, lifting the body up, the legs return to the position together. The lunge can be performed forward or backward, and can even be done in place if space is limited.

The ideal technique is one in which the upper body is held vertically with the shoulders down 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 rotate, and both anterior superior iliac spines should be pointing forward (as if the iliac bones were the headlights on your car and you were driving straight ahead).

Your own body weight is quite enough for most people; lunges are quite challenging with the correct technique and without additional weights. But at a subsequent, more advanced level, you can use additional weights in the arms/shoulders.

3. Push-ups

Push-ups are another fundamental functional exercise that is based on a basic movement that is often found in everyday life - pushing away from something. Push-ups develop the pectoral muscles, arm muscles and muscles that stabilize the lumbar spine.

Push-ups are a very popular exercise, but very few people understand the intricacies of the technique and perform them correctly. But this is the exercise that is worth learning - it is extremely effective.

When doing push-ups in the classic version (hands stand narrowly on the floor), you need to keep your elbows as close to the body as possible, you need to push straight up, without completely straightening your elbows at the top point of the movement (and, moreover, without making a sharp straightening movement at the end - which, to unfortunately, they do it very often, until there is a “click in the elbow joint”). The entire body from head to toes should be absolutely straight - an imaginary straight line should pass through the ear, shoulder, hip, knee and ankle. To prevent the middle part of the body from sagging towards the floor, you need to tense the stabilizing muscles and pull in the stomach.

Oddly enough, the speed of execution does not play a big role in achieving the training effect. It doesn’t matter whether you do 20 slow push-ups in a minute or 60, the result will be the same as long as you do it correctly.

Push-ups have a huge number of possible options - both in the direction of complexity and in the direction of easier. If push-ups with straight legs on the floor are too difficult, you can make it easier by placing your hands on a higher support. For example, you can start doing 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 push-ups on your knees, as this option makes it very difficult to feel the alignment of the entire body and the stabilizing muscles will not be sufficiently involved in the work. It is better to immediately get used to push-ups with a completely straight body, let there be a higher support at first. It can be gradually reduced 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 a raised platform, or you can put your feet on a fitball (unstable support), which will cause more stress on the muscles that will additionally be involved in maintaining balance. To increase the load, you can also raise one leg or additionally raise your opposite arm; an even more complex option is the same with legs on a fitball.

4. Pull-ups

The pull-up is an example of an exercise in 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 desired, this is not difficult).

When pulling up, you need to make sure that the entire shoulder girdle is tense, your shoulders should be turned back and down. And this position of the shoulders must be maintained at all stages of movement. This will reduce the possibility of injury and allow you to perform the deadlift more comfortably and efficiently by tying the entire shoulder girdle together. The movement should be performed with full amplitude, but should be avoided overextension when straightening the arms.

The deadlift places high demands on the strength of the upper body, so not everyone can initially perform this movement independently and correctly even once. This is especially true for women. Therefore, you need to specifically learn how to pull yourself up.

It is better not to use special simulators for this, in which assistance is provided by resting the knees on the platform. The problem is that in this type of exercise the lower body is in a relaxed state, preventing the combined strength of all components of the body, called functional strength, from being expressed simultaneously. (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 partner providing support from below, as shown in the photo, or, if there is no one to help, it is better to put something under which you can press with your toes to make the exercise easier.

Particular attention should be paid to performing the yielding part of the movement - lowering down. (also called eccentric - negative phase of movement). You need to go down slowly. It seems less difficult than doing quick pull-ups over and over again, but it requires constant muscle tension, which develops correct technique and makes the execution increasingly free and easier.

For greater participation in the movement of the biceps (biceps brachii muscles), the hands need to be rotated so that the palms are directed towards the face (underhand grip). This position of the hands will allow you to distribute a large load on the biceps and chest muscles while simultaneously straining the whole body.

In any embodiment, the legs and the whole body must be stretched and tense: the body should not dangle or sway, there should be no “bouncing” movement - this is what it looks like when they try to compensate for the lack of strength with inertia from the swaying of the body.

It is wrong to strain your neck and chin to reach the bar - this can cause pain in the neck and shoulders. It is necessary to ensure that the movement is performed using the strength of the muscles of the arms and shoulder girdle.

5. Rotations

Rotations are movements that we constantly make in life, turning our torso. Rotation movements must be included in functional training in order to reduce the likelihood of back injury during body rotation. Almost all so-called “shots” of the back occur at the moment of combining some kind of effort (lifting something) with a rotation of the torso. Even the elementary movement of getting out of the car sometimes ends with “grabbing your 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 out of the car to the side and up is accompanied by a slight twisting - in the absence of functional connections in This movement can cause a back injury.

There are a lot of rotational exercises. Here we will analyze only one thing, the basic one. This exercise involves twisting resistance in the spine and improves the strength and stability of the deep stabilizer muscles.

Attach a rubber band to a stationary object at waist height, such as a door handle. Grasp the rubber band with both hands and slowly stretch it, rotating the torso without simultaneously rotating the pelvis (the pelvis remains motionless!), the muscles that stabilize the lumbar spine should be constantly tense. Control the vertical position of your torso. Then turn in the other direction, standing with the other side to the place where the rubber is attached.

These are just 5 of the most basic functional exercises that can be used with clients of any level of training, choosing the desired variation, degree of difficulty, number of repetitions and combination with other types of training during the training period.

We have translated several important knowledge from scientific language into human language that will help you grow muscles as efficiently as possible.

We believe that almost everyone who reads fitness texts 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

Weight training itself does not cause muscle growth. But the load received during training causes fatigue and stimulates physiological mechanisms, which, mainly during rest, cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, quantity and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to gain mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper training and nutrition.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly lift iron, 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 (microtears in the muscles - read more: "") and metabolic (triggering chemical repair processes due to the energy spent by the muscles), and they both can provide the necessary stimulus for muscle growth.

The challenge for research is that both mechanical and metabolic stress act in tandem, and isolating the effects of each separately on muscle growth is not easy.

“Slow” and “fast” muscle fibers

To design an exercise program to maximize muscle growth, you need to understand physiology.

There are two main types of muscle fibers: slow-twitch and fast-twitch. Fast-twitch fibers are larger in diameter than slow-twitch fibers and, accordingly, occupy a more prominent place in your muscles.

“Slow” fibers are also classified as aerobic, due to their high oxidative abilities, which enable them to contract over a long period of time. They are best suited for long-term activities that require minimal effort (such as long-distance running).

Fast-twitch muscle fibers have a high firing threshold as well as a high conduction velocity and are better suited for fast efforts (which is why sprinters look athletic compared to distance runners). In other words, these are the fibers you need to successfully jerk a heavy barbell.

Repeated effort method. If you want to grow, do sets to failure

It's not enough to just lift weights at high reps unless it causes muscle failure. The body stores and uses energy very efficiently, so repeating exercises with a constant load can limit the amount of mechanical (roughly speaking, they will tear badly) and metabolic stress (little growth hormones will be released) on the muscles and minimize the results of the workout.

Simply put, to maximize muscle growth, it is advisable to do exercises until muscle failure (I can’t do it 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

This method uses significant weights 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 (and therefore a small number of repetitions per set).

The main stimulus from the maximum effort method is mechanical (aimed at creating micro-tears in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximal effort method is effective for developing strength, but it is not the most effective means of increasing muscle mass.

2. Dynamic force method

Dynamic force training does not use maximum weight, but rather focuses on moving the weight as fast as possible to stimulate the motor units.

This method is most effective for increasing the rate of force development and contractile power required in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Repeated Effort Method

The repeated effort method does not involve maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to perform any further repetitions in the set).

The last few repetitions, which have to be done through the burn, can involve all the fibers in the target muscle into contraction and cause significant overload. When using the repeated effort method, slow motor units are activated at the beginning of the approach, and as they tire, the “fast” muscles will also be activated.

The repeated effort method of performing an exercise to failure is most effective for muscle growth, says science. It is important to work until failure. If the load is insufficient or the approach is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the ones that mainly give volume to the muscles) does not occur or the necessary metabolic conditions that promote muscle growth are not created.

Sleep and recovery are just as important as training and nutrition itself.

Rest is the most underrated element of training. No matter how long you endured the pain of those last reps or how diligently you sourced protein and calories from your diet, it's not as important as the time it takes for nutrients and hormones to promote muscle protein synthesis after exercise.

Exercise and food are an important part of the muscle growth equation, but they're not the whole story. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen reserves and undergo the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48–72 hours between training sessions 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 training will only make sense while the hormones and substances necessary for muscle growth are released during REM sleep. This means that a full night’s sleep is important for muscle growth after training. Inadequate sleep and recovery will ruin your efforts in the gym and at the dinner table. Moreover, lack of sleep can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Lack of sleep, poor appetite, long-term illnesses, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Underrecovery” is another reason to think about overexertion. “To promote muscle growth, rest time (active rest) is necessary to allow for full recovery,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, select the weight so that you do 8-12 repetitions until 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 why exactly.

Amount of rest between sets

Short to moderate rests between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of approaches in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all muscles involved.

Travel speed

Scientists recommend performing movements with maximum effort faster - 1-2 seconds (for example, lifting a barbell), and the eccentric phase of the exercise (for example, lowering a barbell) for a longer period (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this “easier” phase of movement that is most important for muscle growth. “From a hypertrophy perspective, 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

Scientist Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: "Free weights, which involve a large number of muscles, help increase muscle density, while the stabilization provided by machines allows for greater loading of individual muscles."

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect, it can cause serious muscle damage and is recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles and others) to prepare the muscle tissue for the stress of high-volume training.

Exercise order

It is preferable to start training with complex movements with free weights to engage the maximum number of muscles (for example, squats with a barbell, deadlifts are best done at the beginning of training), and during the course of the session gradually move on to machines that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in a weight-loss machine: after all repetitions of the approach to failure, the weight is reduced and the maximum possible number of repetitions must be done with it until failure.

Weight loss approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, and should be performed at the end of the session.

It is important to dose the load that is necessary for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, in the program recommended by scientists for muscle growth (see below), cardio load is limited. According to Schoenfeld, "too much energy expenditure can reduce muscle growth."

The exercise program presented below is based on the latest scientific research related to increasing muscle mass.

Attention: RM – repeated maximum

Day 4. Rest or low-intensity cardio exercise

The main components of exercises aimed at improving endurance are the length of the distance, the time to cover it, the rest time between repetitions and the number of repetitions. When performing exercises in series, the rest between series, the number of repetitions of segments in series, and the number of series are taken into account. Depending on the regulation of these components, various methods of performing exercises are distinguished: standard-repetitive, variable, combined.

In various cyclic sports, there are established definitions of methods for performing exercises: continuous training method, continuously uniform, distance, continuously variable, fartlek, interval, repeated, control, competitive and others. With all the variety of methods for performing exercises and their combinations, it is necessary to establish the general ratio of these components.

In historical terms, methodological recommendations on the choice of exercise methods and their components were developed in the process of improving the theory and practice of training athletes. In the training of track and field athletes in the pre-war period, interval running was usually used along with distance running and “fartjack” in American, Finnish, Swedish, and German running schools. The length of the interval segments, as a rule, was less than the length of the main distance, the speed was higher, and the rest time was not strictly regulated.

Immediately in the post-war years, interval exercises were used by famous athletics coaches W. Gerschler (Germany), F. Stampfl (England), G. Nikiforov (USSR), in rowing by Adams (Germany), in swimming by D. Councilman (USA) and many others. The theoretical and experimental prerequisite for the use of the interval method with regulation of the length of segments, duration of rest, speed and number of repetitions were physiological studies on the excess of oxygen consumption during rest pauses over consumption during working segments

It should be noted that the volume of intense exercise has reached large values. Thus, outstanding athletes ran during training: V. Kuts up to 80 times 400 m, E. Zatopek up to 130 times 400 m, F. Vanin up to 80 times 150 m, up to 60 times 200 m, up to 50 times 400 m.

A very high volume of speed exercises was achieved in swimming. Thus, the American stayer B. Goodel (coach M. Schubert) in one training session swam 10 x 50 m using his hands progressively in 1 minute mode, 4 x 400 m using his hands in 5 minutes mode with a heart rate of up to 168 beats/min, 8 x 200 m in 2 min 30 s mode with heart rate 180 beats/min, 6 x 300 m in 3 min 30 s mode with heart rate up to 168 beats/min, 4 x 400 m in 4 min 40 mode with heart rate up to 168 beats. /min, 2 x 500 m in 5 min 50 mode with heart rate up to 180 beats / min, 4 x 50 m sprint in 1 min mode (exercise time in the mode is equal to the sum of work and rest). Given the swimmer's qualifications, the rest usually did not exceed 30 seconds. The total volume for the workout was 10,700 m.

A number of authors have conducted statistical and experimental studies of the relationship between the best results and training exercises of the strongest athletes in running, swimming, cycling and speed skating. Based on the analysis data and regression equations, tables are proposed that take into account the relationship between speed, number and length of segments and rest time. However, the results obtained do not make it possible to solve two problems that arise every day when optimizing training:

firstly, based on the planned results, calculate training exercises,

secondly, solve the inverse problem, using training exercises to determine the athlete’s possible achievements.

The interval method is of greatest interest, since it combines high intensity exercises and their significant volume, which makes it possible to solve a wide range of problems and simulate training with different physiological orientations. With the repeated method at high intensity of exercise, the volume is small. They are mainly aimed at solving the problems of passing the specialization distance and developing speed capabilities. With the distance uniform method, the intensity of the exercises is relatively low and is comparable to the achievements of an athlete over long distances. They are primarily aimed at improving endurance in the aerobic zone of energy productivity. Distance exercises also include covering distances at competitive speed.

In training exercises, the main indicators are:

s- length of the distance and/or training segment, m, km,

t- exercise time, s, min, h,

t from - rest time between exercises, s, min,

n- number of repetitions,

v- speed of exercise, m/s,

A- work at a distance, J, kgm,

N- power, W, kgm/s.

For single exercises, with increasing power, the maximum exercise time decreases, and vice versa, with low power, the exercise time increases. An illustration can be marathon running, triathlon (swimming, cycling and running), 100 km running and other exercises. Power retention (as well as speed) can serve as a measure of endurance.

For single exercise dependence "power - time" It has view

N = No t -d or lg N = lgNo - d lg t/ .

Power is the most convenient indicator for assessing the intensity of exercise in various sports, because... basic energy processes proceed as a function of power.

To compare the intensity of exercises, it is advisable to introduce the concept of relative power, i.e. power in an exercise to maximum power in a given sport.

Nofrom = Ntr / N max, Where Nm al- maximum power for this exercise.

Relative power decreases in the same way as speed, and absolute power in relation to the maximum time, distance length (Fig. Table). Determining power in some sports is associated with a number of difficulties. In this case, coaches focus on speed over distances. Different sports have traditionally developed different systems for determining intensity. In rowing, the reference speed is taken to be the speed of 2000m. In sport swimming, maximum speed is used during the training period. This swimming scheme allows the athlete to better evaluate his efforts during the training distance. It is relatively easy to assess the power of exercises on simulators (bicycle ergometer, concept, biokinetic, etc.).

Rice. 13 Reduction of relative power during single exercises on a cycling track by qualified athletes.

For repeated and remote method of performing exercises, calculating the intensity of exercises and their effectiveness seems possible by comparison with the ergometric “speed-distance” relationship.

In interval exercises The focus and effectiveness of training is significantly influenced by the time of work and rest. When resting between exercises for 15.30 s, the effect of each subsequent exercise “merges” with the previous one. Therefore, to analyze interval exercises, it is advisable to introduce the concepts of: total exercise time as the sum of the time of working segments and the sum of rest time between exercises; total work per exercise (J, kgm) and average power (W, kgm/s)

Thus, it is possible to compare ergometric dependencies for single and interval limit exercises:

for single exercise addiction "power - time" has the appearance; for interval exercises addiction "total power - total time", also for single exercises dependence "power - work" for interval exercises addiction "total power - total work."

Using the relation iteratively for a given number of repetitions n and rest time t From the training period, you can determine the possible working time t.

Rice. 14 Swimming speed for 50 and 100m segments with a given number of repetitions and rest time

For a visual representation of the relationship between the main indicators of interval training exercises in Table. 24 shows the data of an experimental study for a qualified swimmer A.V. His results during a single push-off swim (with a drop in speed on turns due to physiological equipment) were: at 50 m - 28.5, at 100 m - 1.05.8, at 200 m - 2.31.7, at 400 m - 5.39.7, at 1500 m - 25.00.7. Exercises with a rest of 30 s and 60 s are not given, because they are used less in practice.

Table 11
Interval training exercises performed by swimmer A.V.

It should be borne in mind that the indicated relationships between intensity and number of repetitions vary depending on skill and specialization. Also, these ratios change during the annual training macrocycle. Thus, with the improvement of the master of sports’ qualifications, exercise 50 x 4 with a rest of 15 seconds will move to zone IVb, exercise 50 x 8 and 50 x 12 - to zone IIIa, exercises 50 x 16 and 50 x 20 - to zone IIIb, exercises 50 x 30 and 50 x 40 will remain in zone II.

Interval exercises are performed with relatively higher intensity by athletes specializing in long distances. With a number of repetitions of 4 - 8 times, the intensity in relation to the maximum speed in this segment reaches 97% and higher. This is due to the fact that the speeds on the segments of 50, 100, 200 m are relatively lower for stayers and they maintain speed better.

It should also be noted that interval training exercises are performed in such a way that the average speed in the segments differs little and the total time is as good as possible. In fact, the exercises are performed “to failure.” In this case they give the greatest effect. Therefore, also for a given number of repetitions, exercises with a rest of 30, 60 s will be performed at a higher speed.

Analysis of the experimental material on performing training exercises allows us to formulate the main conclusion: when performing interval training exercises with regulated rest (15, 30 s), the ratio “total average power - total work” (32) is approximated by the same power function as the ratio “power - work" for single extreme exercises.

In table Figure 25 shows the results of regression analysis of single and interval exercises in swimming and on a bicycle ergometer for athletes of the experimental groups. Since the total average power for training exercises is lower than the power in single exercises, their power in relation to the limit coincides with the second part of the ergometric dependence, corresponding to long distances.

Table 12
Coefficients of the power-time regression equations for single and interval exercises

When swimmers perform exercises once at distances of 400, 800 and 1500 m, the coefficients of the power-time power function ( d) were in the range from - 0.248 to - 0.330 and determined the degree of speed retention with increasing time and distance length. The free term of the equations ( No) ranged from 267.4 to 696.1 W. In cyclists in the aerobic zone d = -0437, No = 1336,0.

Comparison of equation coefficients ( d r) the “total power-time” dependence for exercises with rest of 15, 30, 60 s, regardless of the length of the training segments, shows their decrease with increasing rest. Swimmer A.V. ( d t) in exercises with a rest of 15 s was - 0.390, with a rest of 30 s - 0.264, with a rest of 60 s - 0.253. The free term of the equation ( No) accordingly decreased from 433.5 to 169.5 W. A similar decrease was observed when cyclists performed interval exercises.

To compare the regression lines of training exercises with various rests with the regression of single exercises in Table. 22 shows the ratio of coefficients d T/ d and free members of Not/No. Both in swimming and in exercise on a bicycle ergometer they show a similar relative decrease.

Using formula (54), the iteration method determines the number of repetitions n for a given t And t from or vice versa for a given number of repetitions n and amount of rest t from the time during the working period is determined t. The best approximation of the calculated exercises to the actual ones will be with a working segment time not exceeding 180 s and a rest time of 30 s. With these exercise parameters, the invariance of single and interval exercises is best demonstrated.

It should be noted that the considered dependencies relate to the state of the athlete when he is in sports uniform. In general, the data obtained make it possible to solve previously formulated problems: in the first, to calculate training exercises based on the planned result at the main distance, in the second, to predict results at distances based on the performance of interval exercises.

For practical management of an athlete’s training, the interval method of performing an exercise can be divided into separate parts, united by a common methodological focus. In this case, it is assumed that the rest between segments is 15 - 20 s, the athlete strives to maintain a uniform speed during the working segments for a given number of repetitions.

Slow Interval Training consists of overcoming segments of 30 seconds x 30 - 40 times, 60 seconds x 20 - 30 times, 120 seconds x 12 times. Exercises are performed in zone Ia, i.e. below the threshold of anaerobic metabolism. Heart rate is 0.78 - 0.83 to maximum, oxygen consumption level is 0.72 - 0.84 to maximum. In general, slow interval training is used during the retraction, deloading, and efficiency phases of technique.

Functional interval training consists of overcoming segments of 30s x 16-20 times, 60s x 12-16 times, 120s x 8 times. Exercises are performed in zone II of energy performance, where the level of oxygen demand exceeds the level of consumption. The heart rate is 0.83 - 0.88 to the maximum, the level of oxygen consumption is 0.84 - 0.92 to the maximum, and a high oxygen pulse is observed during rest pauses. By the end of the exercises, a relatively low oxygen debt of 0.4 - 0.6 to the maximum is observed. In general, exercises are performed under favorable aerobic conditions and at relatively high intensity. Functional interval training occupies a significant place in the training of athletes. The number of series per workout reaches two to three.

High Oxygen Interval Training consists of overcoming 30 seconds x 8 - 12 times, 60 seconds x 8 times, 120 seconds x 4 times. The exercises are performed in zone IIIb. The level of oxygen consumption is 0.92 - 0.98 to the working maximum, the heart rate reaches 0.88 - 0.94. At the end of the exercises, a significant oxygen debt is observed, amounting to 0.63 - 0.94 to the maximum. Exercises in this group are associated with significant functional loads for the athlete and are advisable after preliminary preparation towards the end of the preparatory period. During rest pauses, the level of oxygen consumption by the end of exercise may exceed the consumption during working periods, accordingly, the heart rate decreases and the stroke volume of the heart increases.

Extreme Interval Training consists of overcoming 30 seconds x 4 - 6 times, 60 seconds x 3 - 4 times. Exercises are performed in zone IIIa. Oxygen consumption reaches operating maximum. In some cases, with low repetitions and high intensity, skilled athletes reach their maximum oxygen debt and fall into zone IVb.

Fig.15

Remote training exercises can be divided into two large groups. The first includes exercises performed at competitions “at full strength”. These exercises, despite their high effectiveness, occupy a small part of the training process. Due to the stressful nature of such exercises and the low possible volume in the workout. The exception is exercises in ultra-short intervals within 6 - 8 s and are a separate group with a predominant cryatiphosphate metabolism.

The second group of distance exercises, which are performed in aerobic zones Ia and Ib, covers at least 50% of the total load in the annual macrocycle of qualified athletes. In some sports, distance exercises make up the bulk of the load (cycling road racing, cross-country skiing). Some types combine aerobic exercise at relatively high intensity. Thus, in sport swimming, athletes overcome up to 10 x 400 m, 5 x 800 m, 6 x 1000 m, 3 x 1500 m and more in one training session. Distance exercise is used to solve a wide range of problems from improving endurance to improving technique and deloading after intense exercise.

To select distance exercises in the annual macrocycle, the “speed - time” relationship can be used. In the simplest case, it is necessary to select basic distances characteristic of a certain physiological orientation. The time to determine the base distance on the border of zones II and Ia can be work for 30 minutes. Such work will be close to the threshold of anaerobic metabolism, but, naturally, it will not exactly coincide with ANNO. But with this approach, it is possible to calculate the required speed according to the stages of preparation and control it. In table Figure 27 shows data on the selection of distance exercises for a qualified swimmer A.V. By the time the training exercises were calculated and tested, the swimmer had the following results: 100 m - 1.05.7, 200 m - 2.25.8, 400 m - 5.14.4, 1500 m - 21.09.1.

Table 13
Remote exercises in relation to given results

In the example under consideration, two approaches were chosen: in the first, the operating time was set and the base distance and corresponding physiological indicators were determined, in the second, the distance was set and time and speed were determined. In both cases, it must be taken into account that the data obtained will depend on qualifications, specialization at various distances and the stage of the annual macrocycle. Thus, for a sprint swimmer, a master of sports, the 30-minute base distance will be 2500 m, for an international master - 2700 m, for a stayer - 3000 m. With the correct training structure in the annual macrocycle, at a fixed time, the length of the base distances will increase significantly, at a fixed As the distance progresses, time will decrease and speed will increase.

It should be borne in mind that the readings of the concentration of lactic acid in the blood are influenced by additional factors (fatigue, state of health, etc.), measuring the level of oxygen consumption requires additional equipment, therefore the main indicators for regulating the load are the intensity of exercise and heart rate.

Typically, distance exercises are rarely used in elite athletes with heart rates below 138 bpm. In table 27 intensity was defined as the ratio of the speed at the base distance to the maximum speed at the selected training segment. On the 200 m segment, taking into account that rest between swims is not regulated, since the oxygen debt and blood lactate are low, an intensity below 85% means a relatively low and accessible load (the power of this exercise is close to 50%). At the same time, at distances of 400 m, 800 m, 1500 m, the relative intensity is quite high and requires special planning when building a workout.

One of the methodological approaches is to gradually master exercises at distances of 200, 400, 800, 1500 m with a heart rate of 138 beats/min, then with a heart rate of 144 beats/min, etc. up to 168 beats/min . The indicated increase in the intensity of distance exercises should be consistent with the dynamics of adaptation processes and the dynamics of load at the stages of the annual macrocycle.

Repeated training exercises are used, as a rule, at the final stages of the annual macrocycle. The main characteristic of repeated exercises is rest, which makes it possible to repeat the exercises at increased intensity. In table Figure 28 shows an example of performing repeated exercises by a qualified swimmer A.V. The best result of a swimmer at 50 m is 28.53 when performing exercises with a mask for collecting the exhaled mixture.

Table 14

It should be noted that the athlete, despite significant rest, performs each subsequent exercise in conditions where a significant oxygen debt remains from the previous exercise. As a result, significant anaerobic debt accumulates by the last repetition.

In addition, since the exercises are performed with increased intensity, the athlete must mobilize strength capabilities, control the technique of movements and be prepared to overcome fatigue in the final stages.

Friends, hello everyone. In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these regimens, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is an intellectual work rather than a physical one. It is important to think through and plan everything clearly. And the better you do this, the better results you will achieve.

That’s why I prepared this lesson so carefully, in which I will tell and show absolutely everything.

WHAT TO BRING WITH YOU TO TRAINING?

1. Training diary + pen or fitness app for bodybuilding AtletiQ
2. Water (regular without gas 1-1.5 liters, at your discretion)

1) TRAINING DIARY (STEP No. 1 SPECIFICITY is the key to SUCCESS!)

The essence of the diary: control muscle growth. Growing muscle mass is a constantly progressive load. In order for there to be a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme we will use the following load progression (see below for explanations):

1st METHOD. Let's say on Monday you do incline bench press 50 kg for 6 reps, this means that the next workout (next Monday) you are required to do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

CONCLUSION: That week it was 50 kg for 6 times, this week it’s already 7 times or 8 or 10 (depending on how much you got) = progression of load = muscle growth.

2nd METHOD. Okay, we're up to 12 reps on the incline press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not the repetitions. That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let’s say it turned out to be 52 kg for 8 repetitions, we use the 1st method of progression again - repetitions) we do 52 kg not for 8, and already at 12, then again we use the 2nd method and increase the weight = 54 kg by 6-12 (etc.). I think you get the ESSENCE. We did less than 12 repetitions (let’s say there are 10, we use the 1st method and increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method). Oh, and one more thing, you should use progressive loads (both methods) in all exercises, not just the bench press (this is just an example for you).

CONCLUSION: In order to manage the progression of the load (muscle growth) YOU NEED TO HAVE A TRAINING DIARY.

2)WATER – is simply necessary during training, because dry mouth will not bring you anything good. On the contrary, it can only cause harm (dizziness, nausea), don’t be afraid, water is not high in calories, you can drink it as much as you like (of course, if it’s plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping joints and penetrating soft tissues, protects them from injury.

For those who have amino acids in soluble (powdered) form, they can be mixed together with water and absorbed during exercise for maximum effectiveness. (not necessary)

CONCLUSION: Take at least 1-1.5 liters of plain still water with you.

It’s good to have it with you during training and why we’ve already discussed it. Now I present to you the preparation of a training complex, day by day and week by week.

I identified 4 training programs that I based on :

1. For beginners (3-4 or 2 workouts per week)
2. for intermediate level (Split 3 days a week)
3. for intermediate level and more experienced (Split both 3 and 5 days a week)
4. for experienced athletes (Split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Once you start bodybuilding using this training program in the gym, stick to it for at least 6 months. After which you can move on to the next training program.

We break the body into two workouts using Split. Split– translated from English. split. This means that we will split muscle groups on different days. Namely:

:

1. Day 1 – Legs, back.
2. Day 2 – Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or have a very stressful job, you can safely take two days of rest instead of one. Therefore, in a week we will have either 3-4 or 2 workouts in the gym.

:

• Day 2. Tuesday - Rest
• Day 3. Wednesday - Chest, shoulders, arms
• Day 4. Thursday - Rest
• Day 5. Friday – Legs, back
• Day 6. Saturday - rest
• Day 7. Sunday - Chest, shoulders, arms

Etc. Did you get the point? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already aged, etc. and so on. feel free to add one day of rest instead two.

It will look like this:

• Day 1. Monday - Legs, back
• Day 2. Tuesday – Rest
• Day 3. Wednesday - rest
• Day 4. Thursday - Chest, shoulders, arms
• Etc.

LEGS-BACK

1. Seated leg extension 4xMAX (to warm up the knee joints)
2. Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
3. Leg press 1-2x8-10 (warm-up) + 3x8-12 (working)
4. Pull-ups (if you can) or chin pull-downs 4x8-12
5. Bent-over barbell row 4X8-12

CHEST-SHOULDERS-ARMS

1. Bench press on an incline bench 1-2x10-15 (warm-up) + 3x8-12 (working)
2. Incline Dumbbell Press 4x8-12
3. Barbell press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
4. Lifting the barbell for biceps 1x10-15 (warm-up) + 4x8-12 (working)
5. Bars 4x6-12

For intermediate level (Split 3 days a week)

First of all, decide whether the first training program continues to work or not? If you continue to gain strength and muscle mass, then nothing needs to be changed. This rule applies to any training scheme. As long as the set of physical exercises in the gym works, do not change it. If progress is not visible, move to the next level.

The essence of this training program is as follows: We pump up the whole body in three workouts. We train the back together with the deltoids, and the chest with the arms. We have specially allocated a separate day for legs (this will allow for better training of the largest muscle group). We adjust training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) to suit ourselves. Stick to this program as long as you make progress, it is a very effective training system that will give you guaranteed results!

It will look something like this:

• Day 1. Monday - Legs
• Day 2. Tuesday - Rest
• Day 3. Wednesday – Back-Deltas
• Day 4. Thursday - Rest
• Day 5. Friday – Chest, Arms
• Day 6-7. Saturday-Sunday – rest

This is what a training SPLIT looks like :

• Delta's back
• Chest Hands

Program and selection of exercises

LEGS

1. Squats 4x8-10
2. Bench leg press 3x8-10
3. Seated leg extension 3xMAX (finishing exercise)
4. Calf raises, standing 3x8-10

DELTA'S BACK

1. Pull-ups or block rows to the chest 4x6-12
2. Bent-over barbell row 4x6-12
3. Horizontal thrust 3x6-12
4. Barbell press, standing behind the head 3x6-12
5. Pulling (barbell row to the chin, medium grip) 3x6-12
6. Abduction of arms with dumbbells to the side 3x6-12

CHEST HANDS

1. Bench press lying on an incline bench 4x6-10
2. Incline Dumbbell Press 3x6-10
3. Bars 4x6-12
4. French bench press, lying 3x6-10

For intermediate level and more experienced (Split 3 or 5 days a week is suitable)

The essence of this training program is as follows: We train one muscle group during training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what a training SPLIT looks like :

• Mon. BREAST
• Tue BACK
• Wed. LEGS
• Thurs. SHOULDERS
• Fri. HANDS

Program and selection of exercises

Mon. BREAST

Tue BACK

1. Lever row 4x6-12 reps

Wed. LEGS

1. Leg press 4x6-12
2. Seated leg extension 4x6-12
3. Lying leg curl 4x6-12

Thurs. SHOULDERS

1. Swings, standing (3 approaches of a drop set, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Fri. HANDS

1. Barbell curl for biceps 4x6-12
2. Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation of the programs)

1. Split 2,3,5 days a week
2. Macroperiodization is mandatory in all schemes
3. There is a progression of load (required in all schemes)
4. TRAINING TIME – 40-45 MINUTES!
5. Basic exercises in all schemes
6. Work in 4 sets of 6-12 reps
7. Last rep failed

Explanations for all training programs

1. We use smart 2, 3, 5 day SPLITs that do not cause conflicts in the recovery process.
2. We use macro-overloading (gradually increasing the weights at each workout and working in the planned number of repetitions without breaking the schedule - we do not take heavier weights than planned).
3. We keep a TRAINING DIARY, thanks to which we use BOTH METHODS OF LOAD PROGRESSION (1st METHOD repetition, 2nd METHOD increasing weights).
4. We use basic exercises (these are exercises that involve several muscles or muscle groups; in short, these are heavy exercises that are performed with free weights). WHY? The more muscles involved in the work, the better for the overall development of muscle mass.
5. We use the golden mean, namely 3-4 working approaches, after 2 warm-up approaches (these approaches include a warm-up + a leading approach, where the warm-up is an empty bar, then add weight (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and do a lead-in approach (already 70-80% of the working set) for 8-10 reps. And only then perform working approaches (100%).
6. Each exercise performs 6-12 repetitions. The only exception is the calf muscles (shin) where we perform 15-20 repetitions. WHY? The fact is that muscle failure should occur within 10-30 seconds. During this time interval you will have time to perform no more than 6-12 repetitions. BUT in the case of the calf muscles (shin) because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, THEN HERE we will have time to do 15-20 repetitions during this time. That's the whole secret to increasing the number of repetitions for the lower leg.
7. If we use FAILURE (that is, the last repetition is a failure), you are no longer able to complete the last repetition of the exercise with the correct technique. IMPORTANT: failure should occur within 10-30 seconds (6-12 repetitions).

Your actions before TRAINING

1) Open your training diary and see previous results for that week. Thenwrite down:

1. Day of the week (for example, Monday)
2. Muscle group (for example, CHEST)
3. Number (for example, 07/1/2013)
4. Working weight, sets, repetitions (for example, 50 kg X 10 times X 4 APPROACHES).

In the last paragraph IMPORTANT progress (look at the previous results for that week in order to know how much to increase the load NOW. All this is done in order to control the progression of the load thanks to the diary (see below how to keep it).

HOW TO KEEP A TRAINING DIARY

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the essence).

On the first Monday, I wrote out all the exercises, weights, repetitions, approaches. So that you understand, below is a clear example of how easy it is to do it (but I also added - here we use the 1st method, there is no need to write this, this is for you to understand).

Monday: CHEST (07/1/2013)

1. Incline Bench Press 50kg x 6 reps x 4 sets
2. Incline Dumbbell Press 16kg x 6 reps x 4 sets
3. Barbell bench press 50kg x 6 reps x 4 sets

Next Monday: CHEST (07/8/2013) – here we use the 1st progression method

1. 50kg x 10 x 4
2. 16kg x 10 x 4
3. 50kg x 10 x 4

Next Monday: CHEST (07/15/2013) - here we use the 1st progression method

1. 50 kg x 12 x 4
2. 16 kg x 12 x 4
3. 50 kg x 12 x 4

Next Monday: CHEST (07/22/2013) - here we use the 2nd progression method

1. 53 kg x 6 x 4
2. 18 kg x 6 x 4
3. 53 kg x 6 x 4

2) Do a good warm-up . Warm up without weights. For 5 minutes, until your forehead is covered with sweat. Rotate your body, swing your arms up and down, left and right, jump rope... here your imagination works more. The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with light weights (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and do a lead-up approach (already 70-80% of the working set) for 8-10 repetitions. And only then perform working approaches (100%). All these warm-up and lead-up approaches are done in order to warm up and prepare the muscles for heavy strength work. In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a warm-up).

3) After each workout, it is important to cool down . Cool down - performed at the end of the workout. It consists of calming exercises to calm the cardiovascular system, reduce the risk of blood stagnation in the muscles, prevent the appearance of muscle pain, return contracted muscles to their normal state, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you enter the locker room, it is IMPORTANT to eat simple carbohydrates + fast proteins.

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. BUT remember, you can eat a full meal only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

• Simple carbohydrates (any sweet: chocolate, Snickers, gingerbread, banana, sweet juice)
• Fast proteins (Whey protein or amino acids, gainer, or regular boiled eggs).

Combined with proper nutrition, this training regimen will help you achieve fantastic results, believe me, I know what I'm talking about.

Okay, for now, I gave youTHREEtraining complexes(2,3 and 5 day splits) , told about the features and explanations of all the diagrams, and gave step-by-step actions.

I took away the last set of exercises from these three, because it is radically different from those training programs. Why, you will find out by STUDYING IT!

Fascia- this is a connective tissue membrane that covers organs, blood vessels, nerves and forms cases for muscles in vertebrates and humans; performs supporting and trophic functions.

When training fascia, our main goal is : delivery of as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth. Fascia is a limiting factor in muscle growth, because the muscle grows only as long as there is free space. By training them in 7 sets in a style, we can stretch the fascia and thereby make room for muscle growth.

There are 3 types of fascia in the human body, but bodybuilders should pay attention to only one of them - the deep fascia. It is dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its expandability and elasticity are determined by the number of fibers. In other words, some of us have fascia that is thicker and more rigid than others.

Genetically gifted bodybuilders have thin fascia, so their muscles look larger and more puffy, classic examples being Ronnie Coleman and Phil Heath - these are people with thin fascia. Their muscles expand more easily.

But, for example, Jay Cutler has thick fascia. But as you can see, this did not stop him from gaining more muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must at the end of the workout perform the last exercise (usually in simulators where the load is isolating) in 7 sets of 12-15 repetitions, rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pump. (This will be fascia training).

The last exercise in 7 approaches is performed at the end of the workout with the same weight; as a rule, we reduce the weight by 30%.

For example, if you perform 70 kg on the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible during training. At least 1.5 liters, depending on your personal characteristics (sweating), season and your weight. In summer you need more water.

What exercises are best for the 7 sets of fascia training?

Basic compound exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

1. They involve other muscles and prevent them from giving full load to the target muscle
2. Good technique and balance are required, which deteriorate when you try to complete a large number of sets in a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I have compiled a specific example of a training program, SPLIT 5 days a week (the program is suitable for experienced athletes) for beginners, there is no point in training with it. The usual training scheme, but at the end there is a final exercise, training the fascia, this is what we discussed today.

Mon. LEGS

1. Seated leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
2. Squats with a barbell on the shoulders 4x6-12
3. Leg press 4x6-12
4. Lying leg curl 4x6-12
5. Calves, standing in the simulator 4x15-20
6. Calves sitting in the 4x15-20 machine
7. FASCIA: sitting leg extension 7x10-15

Tue BREAST

1. Bench press on an incline bench (30 degrees no more) 4x6-12 reps
2. Incline dumbbell press (30 degrees) 4x6-12 reps
3. Bench press on a horizontal bench 4x6-12 reps
4. FASCIA: bench press of a barbell or dumbbells on an incline bench in a Smith machine 7x10-15

Wed. BACK

1. Chest Pull-Ups or Chest Pull-Ups (for those who cannot do pull-ups) 4x6-12 reps
2. Bent-over barbell rows 4x6-12 reps
3. Bent-over dumbbell row 1 arm 4x6-12
4. Horizontal block row 4x6-12 reps
5. FASCIA: horizontal block pull 7x10-15

Thurs. SHOULDERS

1. Barbell row to the chin with a medium grip (broach) 4x6-12
2. Barbell press, standing from the chest 4x6-12
3. Dumbbell raises to the side (swings) 4x10-15
4. FASCIA: Swings, standing (3 sets of drop sets, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Drop sets are sets where you drop weight. For example, take 12 kg for 6-15 reps, immediately take 10 kg for 6-15 reps, immediately do 8 kg for 6-15 reps, and do 3 sets of these with a rest of 20 seconds.

Fri. HANDS

1. Barbell curl for biceps 4x6-12
2. Bars (emphasis on triceps) 4x6-12
3. Hammers with dumbbells 4x6-12
4. Close grip barbell press 4x6-12
5. FASCIA: Biceps curl + Arm extension at the block) superset 7x10-15.

Superset is weight training in which a bodybuilder combines two different exercises designed to work the same muscle group, performing it without rest. In our case, we did a barbell curl for the biceps and immediately did an arm extension at the block without rest!

I tried to touch on and show you everything, I can’t imagine what else I could add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you are copying information from this site, then at least insert a link to the original source, be human!

Best regards, administrator.

Performing exercises in fitness and bodybuilding is not easy. When doing exercises at home, there is no spirit of competition, no motivating “magic kicks” from a trainer and no shiny new iron. Yes, you will have to be especially ruthless towards yourself, because a cozy home atmosphere is in no way conducive to intensive work. But once you start, you won’t be able to stop, and this slight muscle tremor will become a pleasure. Regular exercise + proper nutrition = inevitable result, and you will definitely get there. But there is one important nuance. Only the correct exercise technique will give you the body you want. Do you want to achieve maximum effect? Stay with us .

Or maybe these exercises are for training?

No no and one more time no. Of course, if you choose to train in the gym, then training at home may be unnecessary: ​​the muscles do not have time to recover. But if the gym in your own living room is the only type of exercise, do not give up on this idea!

By choosing the right exercises and fitness at home, you become independent. You don’t need to spend money on a subscription, travel time, or wait for your turn to use the exercise machine. You do not have to be tied to the work 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!

Performing exercises: learn all the subtleties from A to Z

In the home workouts section you will find maximum useful information for those who are determined to do serious work. The most effective bodybuilding exercises are presented, both with and without equipment. Even if you only have dumbbells at your disposal from the entire arsenal of iron, you can achieve results. Exercises with dumbbells lead to the desired effect quite quickly.

Choose an exercise in several ways:

• difficulty level
• equipment
• muscle groups
• mind (basic and isolation exercises)

A convenient filtration system will allow you to make the right choice. And the rating of the most effective exercises at home (based on the results of popular voting) will give you even more confidence.

Doing exercises at home: take action!

The page with exercises contains not only a description of the technique of performing the exercise, but also advice from a practicing trainer. Photo and video training will help you avoid possible mistakes. Study and act without delay.

Within a couple of weeks after you start doing exercises, fitness and bodybuilding will become as necessary for you as air. The body will get used to the load, and you will begin to enjoy each workout more and more.

“Real strength comes from the head. She makes you walk even when your body wants to fall.” Bear Grylls