In most cas­es, strength fit­ness is aimed at increas­ing mus­cle mass, but not all healthy lifestyle fans know which exer­cis­es are best suit­ed for this. From expe­ri­enced body­builders, you can hear the advice to “do the base”, but what is this mys­te­ri­ous base and how to do it cor­rect­ly? In gym goer slang, “base” refers to a spe­cif­ic type of exer­cise that’s ide­al for build­ing mus­cle and has many oth­er ben­e­fits.

What fitness exercises are called basic

What fitness exercises are called basic

Dur­ing the exe­cu­tion of each move­ment, cer­tain mus­cles are involved in the work. If the load falls on only one mus­cle group, the fit­ness exer­cise is called iso­lat­ing, oth­er­wise it is con­sid­ered basic or mul­ti-joint. A key fea­ture of basic exer­cis­es is a pro­nounced effect on the hor­mon­al back­ground and the growth rate of mus­cle fibers. In mod­ern fit­ness, there are sev­er­al mul­ti-joint exer­cis­es: squats, dead­lifts, lunges, bench press, pull-ups, and so on.

The role of multi-joint exercises in strength fitness

The base has many com­pelling ben­e­fits that make this cat­e­go­ry of exer­cise indis­pens­able for weight train­ing and fit­ness. Among them are the fol­low­ing advan­tages:

  • increased ener­gy expen­di­ture, forc­ing the body to active­ly burn fat cells. In par­al­lel, there is an increase in mus­cle mass, which ensures a har­mo­nious study of the fig­ure;
  • sym­met­ri­cal devel­op­ment of mus­cles. It is achieved due to the uni­form dis­tri­b­u­tion of the load;
  • increase in the speed of the ner­vous response. Aspir­ing ath­letes need to work hard to improve the con­nec­tion between the mus­cles and the brain, for which basic fit­ness exer­cis­es are ide­al;
  • a good appetite. Dur­ing the peri­od of work on the mass it is very impor­tant to eat a lot of pro­tein foods, but not all body­builders like to eat. Reg­u­lar per­for­mance of mul­ti-joint exer­cis­es solves this prob­lem;
  • great libido. Nice side effect.

The relationship of basic exercises and fitness training for mass

The relationship of basic exercises and fitness training for mass

Sci­en­tists from dif­fer­ent coun­tries have repeat­ed­ly con­duct­ed stud­ies in which one group of ath­letes received testos­terone injec­tions, while the rest got a place­bo. The results of these exper­i­ments prove that strength train­ing does help build mus­cle, but hor­mon­al lev­els are a key fac­tor. If you are look­ing for a sig­nif­i­cant increase in mus­cle mass, stim­u­late the syn­the­sis of ana­bol­ic hor­mones with the help of spe­cial exer­cis­es.

The pro­duc­tion of testos­terone and growth hor­mone increas­es if sev­er­al mus­cle groups are loaded dur­ing a fit­ness work­out. It is desir­able that dif­fer­ent mus­cles are involved in the work at the same time, so the best assis­tant to a body­builder is mul­ti-joint exer­cis­es. When they are per­formed, the load is even­ly dis­trib­uted between sev­er­al parts of the body, the car­dio­vas­cu­lar, ner­vous and res­pi­ra­to­ry sys­tems, which pro­vides the desired hor­mon­al response. The opti­mal num­ber of rep­e­ti­tions is 5–7 per approach, it is rec­om­mend­ed to use weights to increase the load.

Description of the basic exercises on the base for a healthy lifestyle fan

Many fit­ness fans who decide to mas­ter mul­ti-joint exer­cis­es start with squats. This seem­ing­ly sim­ple move­ment is often per­formed in every­day life, because we have to get up and sit on a chair sev­er­al times a day. When an ath­lete squats, most of the mus­cles are includ­ed in the work, with an empha­sis on the quadri­ceps, calves, but­tocks, back and abs. To increase the load, a body­builder can take a bar­bell, hold­ing it on his shoul­ders or in front of him, dumb­bells or ket­tle­bells. You can squat with­out weights, on two or one legs, with par­tial or full ampli­tude.

A spe­cial frame, which can be found in every sports club, will help you mas­ter the tech­nique of per­form­ing this fit­ness exer­cise. This device allows you to use a small work­ing weight, ful­ly involv­ing all the mus­cles. When doing squats, work your but­tocks so as not to overex­ert your legs.

A weight train­ing pro­gram should also include dead­lifts. In the clas­sic ver­sion, it pro­vides a pow­er­ful effect on the body and a detailed study of small mus­cle groups. The effec­tive­ness of the dead­lift is so great that if you refuse the rest of the exer­cis­es, you will still achieve notice­able mus­cle growth.

The move­ments under­ly­ing the dead­lift are usu­al­ly per­formed by car­ry­ing heavy loads and lift­ing large objects from the floor. By doing this exer­cise reg­u­lar­ly, you will pro­tect your­self from house­hold and sports injuries. Begin­ner ath­letes are advised to work out the tech­nique with the help of spe­cial stands that help main­tain the cor­rect posi­tion of the back and hips. Over time, you will be able to move on to lift­ing weights from the floor and mas­ter oth­er ver­sions of the exer­cise: Roman­ian dead­lift on one or two legs, with straight­ened knees, with dumb­bells or ket­tle­bells instead of the usu­al bar­bell.

Lunges are the third mul­ti-joint exer­cise on which mass fit­ness is based. A sim­i­lar move­ment is made when climb­ing a lad­der and step­ping over an obsta­cle, so even begin­ners do not have any spe­cial prob­lems with mas­ter­ing the tech­nique. Exter­nal­ly, the exer­cise looks like a wide step for­ward with an accom­pa­ny­ing squat, with both knees bent at a right angle. When you mas­ter the basic ver­sion, diver­si­fy the train­ing com­plex with oth­er ver­sions of lunges: sta­t­ic, dynam­ic, step­ping up, mov­ing down, and so on. Don’t for­get to use dumb­bells or a bar­bell.

The above exer­cis­es form the basis of the train­ing com­plex for build­ing mus­cle. Many oth­er fit­ness exer­cis­es can be added to them, includ­ing bench press­es in the stand­ing and lying posi­tions, pull-ups, bar­bell rows and so on. All of them are suit­able for begin­ners, as they have sev­er­al options of vary­ing com­plex­i­ty and pro­vide a rapid increase in phys­i­cal per­for­mance.


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