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
Fitness classes require the mandatory inclusion of the following multi-joint exercises in the training program:
squeezing the bar from the “lying” position;
squeezing the barbell from a standing position;
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.
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.
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 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.