A toned body is the dream of many. To have it, it is not enough to get rid of excess fat. Accord­ing to mod­ern canons of beau­ty, the body should have devel­oped relief mus­cles. For those who want to build mus­cle mass, basic mul­ti-joint exer­cis­es are indis­pens­able. With the reg­u­lar­i­ty of fit­ness train­ing and the cor­rect­ness of their con­duct, you can quick­ly achieve the desired results.

Basic exercises

Basic exercises

It is impos­si­ble to achieve mus­cle mass growth with­out basic exer­cis­es per­formed with weights. They are mul­ti-joint, involv­ing sev­er­al mus­cle groups at once.

Among the effec­tive exer­cis­es that load more than two joints, experts iden­ti­fy 3 that give the best results.


When per­form­ing the exer­cise, the mus­cles of the whole body are loaded — from the legs to the back.

  1. Stand close to the bar­bell on the floor. Put your feet slight­ly wider than your shoul­ders, bend at the knees. Bend your back at the waist. The gaze is direct­ed upward. Grasp the bar­bell with a straight grip.
  2. While straight­en­ing the body and legs, lift the bar from the floor. Leave your knees slight­ly bent. Hold in the top posi­tion for a cou­ple of sec­onds.
  3. Slow­ly low­er the bar to the floor.

To avoid injury, you must fol­low the rules for per­form­ing this ele­ment of fit­ness.

  1. It is impor­tant to under­stand the bar­bell and low­er it smooth­ly through the simul­ta­ne­ous move­ment of the legs and back.
  2. The grip can be nor­mal or mul­ti­di­rec­tion­al, when she turns her palm away from her­self, and the oth­er — vice ver­sa. In the lat­ter case, the trac­tion should be car­ried out with par­tic­u­lar care, since an ele­ment of twist­ing occurs.
  3. Dead­lift­ing is dif­fi­cult for begin­ners, so it should be aban­doned in the first months of train­ing. Dur­ing this peri­od, it is bet­ter to com­bine oth­er basic exer­cis­es with sin­gle-joint ones.
  4. This is a dif­fi­cult exer­cise, so it is rec­om­mend­ed to include dead­lift in your com­plex once a week, not more often.
  5. Dur­ing inten­sive train­ing, an ath­let­ic belt should be used to pro­tect mus­cles and joints from injury.

Bench press

This exer­cise from the basic com­plex is used to pump the mus­cles of the upper body. It does not require spe­cial train­ing, even begin­ners can do it from the first train­ing, with­out for­get­ting about the warm-up.

  1. Lie down on the bench of the sim­u­la­tor. The bar is at eye lev­el. Press the but­tocks into the bench, feet — to the floor. Bend your back at the waist.
  2. Remove the bar from the racks, tak­ing it with a medi­um grip. Low­er the bar to the chest with­out touch­ing it.
  3. Pull the bar up.
  4. After a sec­ond pause, bend your arms, gen­tly low­er the bar­bell. Again, pause for a sec­ond, stretch­ing the mus­cles of the chest.
  5. Com­plete the tar­get num­ber of rep­e­ti­tions and return the pro­jec­tile to the rack.

There are var­i­ous vari­a­tions of the bench press.

By chang­ing the posi­tion of the hands, you can load the tri­ceps and the inside of the chest.

  • Bench press with slopes at dif­fer­ent angles.

This option is suit­able for those who have been train­ing for a long time. Here, cer­tain chest mus­cles are loaded, which are giv­en the desired shape.

  • Bench press with legs.

Com­pli­cat­ed ver­sion fit­ness- an ele­ment that helps more expe­ri­enced ath­letes diver­si­fy their work­outs.



The exer­cise helps in pump­ing the low­er back and thigh mus­cles.

Begin­ners should squat with­out addi­tion­al weight, with an emp­ty neck. In the first month, his weight is enough to work out the tech­nique. After that, you can increase the load.

The main part of the work­out should begin only after warm­ing up: squats with­out weights, jump­ing rope and stretch­ing.

You should squat with a bar­bell, observ­ing the exe­cu­tion tech­nique.

  1. Stand straight, feet slight­ly wider than shoul­ders. The knees are soft. Place the bar­bell on the trapez­ius mus­cles.
  2. Remove the bar from the racks.
  3. Gen­tly sit down until the thighs are par­al­lel to the floor. It is nec­es­sary to ensure that the knees do not come down, oth­er­wise they can be injured. To have a break.
  4. Get up by straight­en­ing your legs.
  5. Repeat the fit­ness ele­ment the required num­ber of times and return the bar­bell to its orig­i­nal posi­tion on the racks.

Additional exercises for strength fitness training

The basic com­plex pumps large mus­cles, con­tribut­ing to their growth. In order for the mus­cles to gain relief, and the body to be beau­ti­ful, it is nec­es­sary to addi­tion­al­ly train small mus­cle groups.

Sim­ple but effec­tive exer­cis­es used for this pur­pose are also mul­ti-joint. It should be com­bined with the basic ones. These include:

  • pull-ups;
  • trac­tion with an incli­na­tion;
  • push-ups on bars with weights;
  • bar­bell curls.

A set of effective exercises for the week

Class­es 3 times a week with one-day breaks are the best option for begin­ners. This mode will not allow you to over­train, giv­ing the mus­cles the oppor­tu­ni­ty to recov­er.

Each train­ing plan should include one basic exer­cise and addi­tion­al ones of the same direc­tion. A typ­i­cal week­ly sched­ule might look like this.

  • The first day. The basic ele­ment is bar­bell squats. You can sup­ple­ment it with exer­cis­es for the devel­op­ment of the calf mus­cles. It is also rec­om­mend­ed to include a 20-minute run in the plan.
  • The sec­ond day is rest.
  • Day three. The bench press is rec­om­mend­ed to be com­bined with exer­cis­es on the uneven bars, bench press up.
  • Day four — rest.
  • Day five. It is rec­om­mend­ed to sup­ple­ment the dead­lift with pull-ups on the cross­bar and bend­ing the arms with a bar­bell.
  • Days six and sev­en are rest.

Tips for beginners

To achieve the desired result, even the most effec­tive exer­cis­es must be per­formed fol­low­ing cer­tain rules.

  1. Each mus­cle group must have time to recov­er, so you need to give the body a rest (at least two days).
  2. Due to the lack of spe­cial equip­ment, home fit­ness train­ing can­not pro­vide the nec­es­sary load. It is bet­ter to do it in the gym, where there is a bar­bell and exer­cise equip­ment.
  3. You can keep the moti­va­tion for train­ing by get­ting a like-mind­ed train­ing part­ner. It has been proven that the spir­it of com­pe­ti­tion and respon­si­bil­i­ty to oth­er peo­ple help to achieve your goals.
  4. At home, you can do push-ups and pull-ups. This is a way out if there is no way to go to the gym for a work­out. After all, the main con­di­tion for the effec­tive­ness of strength train­ing is their reg­u­lar­i­ty.


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