Effective strength exercises for gaining muscle mass

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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.

Deadlift

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

    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.
    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.
    Slowly lower the bar to the floor.

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

    It is important to understand the barbell and lower it smoothly through the simultaneous movement of the legs and back.
    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.
    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.
    This is a difficult exercise, so it is recommended to include deadlift in your complex once a week, not more often.
    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.

    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.
    Remove the bar from the racks, taking it with a medium grip. Lower the bar to the chest without touching it.
    Pull the bar up.
    After a second pause, bend your arms, gently lower the barbell. Again, pause for a second, stretching the muscles of the chest.
    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.

Squats

Squats

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.

    Stand straight, feet slightly wider than shoulders. The knees are soft. Place the barbell on the trapezius muscles.
    Remove the bar from the racks.
    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.
    Get up by straightening your legs.
    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.

    Each muscle group must have time to recover, so you need to give the body a rest (at least two days).
    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.
    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.
    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.

By Yraa

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