The relationship of basic exercises and fitness training for mass

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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.

By Yraa

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