The main benefits of basic exercises in fitness complexes for strength and mass gain

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A spe­cial place in fit­ness is occu­pied by strength exer­cis­es, dur­ing which sev­er­al mus­cle groups are simul­ta­ne­ous­ly involved. Such a load con­tributes to increased pro­duc­tion of hor­mones, due to which there is an increase in mus­cle mass.

Fit­ness exer­cis­es on the base are divid­ed into mul­ti-joint (class­es with a bar­bell) and iso­lat­ing (var­i­ous types of train­ing with dumb­bells). Mul­ti-joint exer­cis­es with heavy weight have a ben­e­fi­cial effect not only on the mus­cles, but also on the res­pi­ra­to­ry sys­tem, the cen­tral ner­vous sys­tem. The hor­mon­al surge fol­low­ing the work­out has a pos­i­tive effect on the health of the whole organ­ism as a whole.

Basic fitness exercises

Basic fitness exercises

Fit­ness class­es require the manda­to­ry inclu­sion of the fol­low­ing mul­ti-joint exer­cis­es in the train­ing pro­gram:

    squats;
    squeezing the bar from the “lying” position;
    squeezing the barbell from a standing position;
    deadlift;
    belt pull.

It is rec­om­mend­ed to per­form from 5 to 7 rep­e­ti­tions in the approach with a grad­ual increase in load. To avoid injury, spe­cial atten­tion should be paid to the tech­ni­cal­ly com­pe­tent per­for­mance of basic fit­ness exer­cis­es.

Squats

This type of sports activ­i­ties helps to strength­en and devel­op the entire com­plex of leg mus­cles: from the gluteal to the calf. With the right approach, bar­bell squats also strength­en your abs and spine.

Begin­ners should learn the cor­rect tech­nique in a frame designed for this, using at first a fair­ly low weight. It is rec­om­mend­ed to start the exer­cise with a push, in which the but­tocks move up and the knees straight­en as much as pos­si­ble. It is impor­tant when per­form­ing to feel the ten­sion and the work of all the mus­cles involved in the process.

Squeezing the bar from the prone position

Sim­i­lar basic fit­ness exer­cis­es are focused on strength­en­ing the mus­cles of the chest and shoul­der gir­dle.

A healthy lifestyle fan per­forms all the tech­niques with a bar­bell, sit­ting on a bench and keep­ing the press in con­stant ten­sion. In order to eas­i­ly and accu­rate­ly car­ry out the bench press, you must first mas­ter the push-ups from the bench. This will help the novice ath­lete auto­mat­i­cal­ly include the nec­es­sary mus­cle groups in the work. By adjust­ing the incli­na­tion of the bench and the width of the girth, you can work out the strength­en­ing of var­i­ous sec­tors of the pec­toralis major mus­cle.

Squeezing the bar from the standing position

In the course of this fit­ness exer­cise, the empha­sis is on the devel­op­ment of the mus­cles of the shoul­der gir­dle. The bench press from the “stand­ing” posi­tion involves the del­toid mus­cles in the work, keeps the press in ten­sion.

Prop­er exe­cu­tion of the stand­ing press implies that the ath­lete has cer­tain skills: the weight must be moved in a direc­tion per­pen­dic­u­lar to the floor sur­face. The mus­cles of the body must be in ten­sion and be sta­t­ic. It is very dif­fi­cult for a begin­ner who does not have the nec­es­sary expe­ri­ence to take into account and imple­ment all the rec­om­men­da­tions in the process of imple­men­ta­tion. Before includ­ing this ele­ment in an indi­vid­ual train­ing pro­gram, a novice ath­lete is rec­om­mend­ed to mas­ter the cor­rect tech­nique for per­form­ing a bench press with dumb­bells in a ver­ti­cal posi­tion.

It is advis­able to start work with a small weight, grad­u­al­ly mov­ing to more seri­ous loads in the process of train­ing. Using a lot of weight with­out pri­or prepa­ra­tion can lead to injury and dam­age the health of the ath­lete.

It is dif­fi­cult to imag­ine strength fit­ness with­out this exer­cise, since it is it that allows you to give the fig­ure an ath­let­ic shape with broad shoul­ders and a relief tor­so.

Deadlift

Deadlift

This strength exer­cise is designed to strength­en the com­plex of mus­cles of the entire tor­so as a whole. With tech­ni­cal­ly cor­rect exe­cu­tion, the mus­cles of the but­tocks and thighs are also includ­ed in the work.

Dur­ing the exe­cu­tion, the ath­lete leans to the floor, slight­ly bend­ing his knees, takes the bar­bell by the bar and slow­ly straight­ens up. The back should remain motion­less. Begin­ners are advised to use the stand at first and train with a light weight, grad­u­al­ly increas­ing the load.

Dead­lift is notable for the fact that it involves the max­i­mum num­ber of mus­cles in the work. A begin­ner mas­ter­ing fit­ness can ini­tial­ly enter only one of these exer­cis­es (out of five basic ones) into his own train­ing pro­gram. The result will man­i­fest itself imme­di­ate­ly in the form of a notice­able set of mus­cle mass and an improve­ment in the relief of the fig­ure.

Rod pull to the belt

Bent over rows help strength­en and devel­op the back mus­cles. In the process of move­ment, the mus­cles of the shoul­der gir­dle, chest and arms are also includ­ed in the work.

Begin­ners in fit­ness are advised to mas­ter the tech­nique of per­form­ing this exer­cise on the sim­u­la­tor. This approach will help you mas­ter the right posi­tion and acquire the nec­es­sary skills.

Basic exercises and athlete health

Mul­ti-joint exer­cis­es, which are clas­si­fied as basic, pro­vide the fol­low­ing pos­i­tive changes in the ath­lete’s body:

    intensive muscle building due to fat burning;
    improvement of appetite;
    increased testosterone levels and increased libido;
    symmetrical development of different muscle groups;
    strengthening the relationship between brain signals and muscle response.

All of the above changes con­tribute to the acti­va­tion of metab­o­lism, devel­op endurance, resis­tance to over­load, there­by strength­en­ing the health of the ath­lete as a whole.

The relationship between fitness and the hormonal background of an athlete

The relationship between fitness and the hormonal background of an athlete

The effect of hor­mones on mus­cle growth has long been proven both the­o­ret­i­cal­ly and exper­i­men­tal­ly. Even in the absence of reg­u­lar phys­i­cal activ­i­ty, a per­son receiv­ing addi­tion­al testos­terone through injec­tions shows a sig­nif­i­cant increase in mus­cle mass.

Basic fit­ness exer­cis­es ensure the inclu­sion of a sig­nif­i­cant num­ber of mus­cles in the work. The com­plex effect on the body as a whole nat­u­ral­ly leads to a sharp increase in the pro­duc­tion of testos­terone and oth­er hor­mones that ensure the growth of mus­cle mass. As a result of the described process, there is a pre­dictable build-up of mus­cles and a notice­able improve­ment in the relief of the ath­lete’s fig­ure.

By Yraa

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