Strength fitness — a set of basic exercises to increase muscle mass

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Most men want to have an ath­let­ic fig­ure, a char­ac­ter­is­tic fea­ture of which is well-devel­oped mus­cles. For a qual­i­ta­tive increase in mus­cle vol­ume, it is nec­es­sary to reg­u­lar­ly per­form basic strength exer­cis­es. Work­ing with max­i­mum weights leads to the for­ma­tion of micro­trau­mas in mus­cle tis­sues, dur­ing the regen­er­a­tion of which the body forms new cells. Due to this process, the mass of mus­cles also increas­es.

Fitness workouts for muscle growth on the arms and shoulders

Fitness workouts for muscle growth on the arms and shoulders

In order to achieve broad shoul­ders and strong arms, fit­ness class­es for men must nec­es­sar­i­ly include such train­ing move­ments with their own and addi­tion­al weight:

    Push-ups on bars.

With the help of such push-ups, the tech­nique of which is to lift the weight of your own body, hold­ing on to the bars, you can effec­tive­ly increase the vol­ume of the pec­toral and tri­ceps mus­cles of the shoul­ders. Using dif­fer­ent grips and chang­ing the posi­tion of the hands when per­form­ing this ele­ment of fit­ness train­ing, you can shift the focus of the load on one or anoth­er mus­cle group.

    French bench press lying on a bench in a horizontal position.

To per­form it, you need to take the start­ing posi­tion lying down, fix­ing the work­ing weight in front of you on out­stretched arms. As you exhale, bend your elbows and low­er the pro­jec­tile to the lev­el of the crown, and then raise it, return­ing to the start­ing posi­tion. This exer­cise increas­es the vol­ume of the tri­ceps, as a result of which the upper limbs look more mas­cu­line.

    Lifting the bar for the growth of the biceps.

Stand up straight, hold­ing the bar so that the wrists are turned away from the body. Then you need to bend your elbows and bring the work­ing weight to the upper tor­so. By chang­ing the ini­tial dis­tance between the hands in this exer­cise, you can increase or decrease the load on dif­fer­ent seg­ments of the biceps of the shoul­ders.

    Elbow curls and dumbbell raises to increase bicep volume.

The main tech­ni­cal nuance, due to which the mus­cles of the upper arms grow when per­form­ing this ele­ment of fit­ness train­ing, is to turn the wrist while bend­ing the upper limb and lift­ing the pro­jec­tile to the shoul­der.

    Bench press, in which the projectile in the starting position is behind the head and returns to the back of the head. This bench press allows you to work out most of the muscles of the shoulder girdle.
    Breeding the upper limbs with dumbbells to the sides with an inclined position of the body.

Stand up straight, bend­ing your knees slight­ly and tilt­ing your tor­so, while avoid­ing arch­ing in your back. From the start­ing posi­tion of the shells, in which they are held in freely low­ered hands, you need to spread the dumb­bells to the sides, slight­ly round­ing the elbows at the extreme point of the lift. By includ­ing this train­ing move­ment in fit­ness class­es, you can sig­nif­i­cant­ly increase the del­toid mus­cle and give it a beau­ti­ful relief out­line.

Stand­ing straight and hold­ing the bar­bell on straight upper limbs, inhale and pull the bar to the neck, almost to the lev­el of the chin, while spread­ing the elbows. This exer­cise is used to form a clear relief line sep­a­rat­ing the trape­zoid and delta.

This train­ing move­ment is dis­tin­guished by a sim­ple tech­nique in which you need to hold weights in your hands, for exam­ple, dumb­bells or pan­cakes from a bar­bell, and raise and low­er your shoul­ders.

Fitness classes to increase the mass of the pectoral muscles

Fitness classes to increase the mass of the pectoral muscles

To stim­u­late an increase in the vol­ume of the mus­cles locat­ed on the chest, it is nec­es­sary to reg­u­lar­ly per­form such exer­cis­es with addi­tion­al weight:

    Bench press performed lying on a horizontal sports bench.

Lie on your back, take the bar with a wide grip (with a nar­row arrange­ment of the palms, most of the load is redis­trib­uted to the tri­ceps), bring the pro­jec­tile to the chest and, as you exhale, lift it with out­stretched arms, squeez­ing the work­ing weight in front of you. This exer­cise is used not only to work out the pec­toral mus­cles, but also for the tri­ceps, as well as the front delta.

    Incline bench press.

The tech­nique of this bench press is sim­i­lar to the above clas­sic ele­ment. Work­ing on a pos­i­tive incline bench can increase the mass of the mus­cles locat­ed on the upper tor­so, and if you per­form this exer­cise in a neg­a­tive incline, when the head is low­er than the legs, you can stim­u­late mus­cle growth in the low­er chest.

    Dumbbell bench press lying on a horizontal or inclined bench.

Per­form­ing bench press­es with dumb­bells allows you to increase the range of motion due to the fact that the start­ing point of lift­ing the shells is slight­ly low­er than when work­ing with a bar­bell. In addi­tion, dur­ing fit­ness train­ing with dumb­bells, the load on the mus­cles of the tor­so increas­es, since work­ing with these shells stim­u­lates the activ­i­ty of sta­bi­liz­ing mus­cles.

    Breeding dumbbells lying on a bench.

Lie down and place the dumb­bells in front of the chest on the out­stretched upper limbs. Exhal­ing, you should spread the shells to the sides, slight­ly round­ing your elbows. This train­ing move­ment is used in fit­ness class­es to give an attrac­tive bulging shape to the chest and to form a clear mus­cle relief.

A set of exercises for the development of the muscles of the back and lower extremities

To pro­vide a high-qual­i­ty pow­er load on the mus­cles of the back and legs in order to increase mus­cle mass, it is nec­es­sary to add a set of train­ing move­ments to the fit­ness train­ing, which includes the fol­low­ing ele­ments:

    Pull-ups.

Lift­ing the weight of your own body, dur­ing which you need to hold on to the hor­i­zon­tal bar with var­i­ous grips. The ele­ment effec­tive­ly works out the mus­cles of the back and a num­ber of oth­er mus­cle groups.

    Rod pull, during which the body is in an inclined position.

This ver­sion of the pull is used in fit­ness class­es to increase the width of the back by build­ing mus­cle.

    Squats with a barbell fixed in the region of the deltoid muscle.

This train­ing move­ment devel­ops the mus­cles of the back, the gluteal and soleus mus­cles, as well as the adduc­tor mus­cles of the thighs.

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    Deadlift.

This exer­cise strength­ens and devel­ops the mus­cles of the back and legs, and also helps to increase phys­i­cal indi­ca­tors of strength.

By Yraa

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