Development of physical qualities

A static exercise is an exercise in which the entire load falls on the muscles, and the person’s body and limbs remain motionless. It is necessary to perform such exercises for all groups; this will help increase muscle mass.

Static exercise can be recommended for people who have inflammation of the joints and those who have recently undergone surgery. In addition, such gymnastics allows you to keep fit while long absence access to exercise equipment and sports equipment.

Processes occurring in muscles during static work

If you do not work at full strength when performing a static exercise, then red muscle fibers are activated, which very quickly replace fatty tissue in the body. Therefore, static exercise, among other things, will help you lose excess weight.

If you do the exercise with full force, then the white muscle fibers are activated. Such gymnastics promotes development and its increase in volume.

Correct execution of static exercises

First of all, before you start performing static exercises, you need to warm up thoroughly. Strength static exercises are usually performed using mass own body. To develop red muscle fibers, you should perform power asanas or static gymnastics exercises.

Take the required body position and remain in it until a characteristic burning sensation appears in the muscles. A couple of seconds after it occurs, the exercise should be completed. Breathing should be rhythmic. This exercise can be performed in several approaches with breaks of a minute. Exercises for the development of red muscle fibers are performed half-heartedly.

For the development of white muscle fibers, static exercise with external irresistible resistance is best suited. For example, try to “move” the wall using maximum effort. The greatest tension should not last more than 15 seconds. During such approaches, breathing should be rhythmic. It is necessary to perform 5-10 approaches with breaks of two to four minutes.

Features and contraindications of static exercises

Static exercises for the buttocks are convenient because they do not require special equipment. Only your desire is enough. It is worth noting that when various diseases exercises requiring strong tension are prohibited for the cardiovascular system. If there are no contraindications, then such gymnastics will help you develop muscle mass.

It is recommended to combine static gymnastics with stretching of the muscles that bear the load. This workout is ideal for maintaining a figure in excellent condition during constant travel and business trips.

Examples of static exercises

1. Take small dumbbells in your hands and squat down, but not completely, but about two-thirds. Stay in this position for a few seconds. When performing this exercise, static work involves you being motionless, but there is tension in the muscles.

We made a selection of the most effective exercises for the development of the muscles of the shoulder girdle. Let us note that when training with relatively heavy weights, you need to be extremely careful in relation to the shoulders, since the joints and tendons in this area are extremely vulnerable and very often athletes and ordinary people injure the shoulder joint while training their arms! Important condition: do not take weights that openly make your shoulder joint crack and tear, and be sure to warm up before you start!

1. Seated dumbbell press

The exercise develops everything perfectly shoulder deltas (anterior, middle, posterior), as well as all three heads of the triceps. The seated press takes a lot of the stress off your spine and allows you to engage only the muscle groups you need, especially when you're benching heavy weights. Perform the exercise at an average pace, without jerking. Pushing the dumbbells up - inhale, lower - exhale.

2. Raising dumbbells to the sides

Work well all sides of the deltoids, as well as the upper and middle trapezius muscles. Apart from the shoulders, this exercise is largely strengthens the neck, makes it fuller. It's especially good that the spine in the cervical region becomes more protected and stronger. To better work your muscles, lift the dumbbells slightly above shoulder level, without jerking. If you feel discomfort or crunching, be sure to reduce the load to avoid injury.

3. Raise your arms forward with one dumbbell

We hold the dumbbell on straight arms, comfortably grasping it with both hands. As you inhale, slowly raise it to shoulder level and lower it the same way. This exercise targets the front deltoids, the clavicular portion of the pectoralis major muscle and the short head of the biceps, helping to shape the upper chest.

4 Raising your arm up from the lower block

First of all it pumps the middle part of the deltoid muscles, especially its multipinnate part. By changing the angles of the swings, you can give load to other sides of the deltoid muscles. Standing sideways to the lower block of the machine and holding the handle of the machine, lift it away from you to the side and slowly lower it.

5. Front shoulder pull

Great exercise because it involves deltoids, trapezius and biceps, as well as the muscles of the forearms, cross-lumbar and abdominal muscles. Taking the bar of the bar slightly wider than your shoulders, while inhaling, stretch it along your body to your chin, spreading your elbows and raising them as high as possible. As you lower, exhale. Don't jerk!

6. Seated overhead press

The middle deltoid bundles work here, top part trapezius, as well as the serratus anterior muscle. Sit on a bench and keep your back straight, place the barbell on your trapezius (not on your cervical spine!). As you inhale, lift the barbell up and smoothly return to the starting position. For beginners, it is better to perform this exercise in a Smith machine to avoid injury!

Let's analyze our formula using any basic exercise. I hope that you already know what basic exercises are and what isolated exercises are. Those who do not know the difference between them, take a look at the page:

So. Take any basic exercise. Let this be everyone’s favorite exercise, the bench press.

Although there are many more basic exercises: deadlifts, squats with a barbell on the shoulders, standing or seated presses, pull-ups, dips, horizontal and vertical block rows, etc.

And what’s interesting is that this training formula is suitable even for isolated exercises, such as crunches, biceps curls, etc.

What kind of formula is this?

Everything is very simple. One exercise needs to be done only twice a week.

First time power training. The goal of this workout is to destroy muscle fibers as much as possible. Only when muscle fibers are destroyed are they capable of subsequent restoration.

The second workout is done a day (or two) after the first. And it is no longer designed to destroy muscles, but promotes rapid recovery. The second workout is easy.

How are muscle fibers repaired?

After proper training Having received the desired load, the destroyed muscle fiber is restored within 5 days. And on the 7th – 10th day the muscle goes into the stage of super compensation. That is, on the seventh day she becomes stronger than usual.

And on this day it is best to train. On this day you will do several more repetitions of the exercise. This will be progress.

Why do you need a light workout?

A day (or two) after a hard workout that destroyed muscle fibers. You need to do some light training on the same exercise. This training is performed with 60% of the working weight and is necessary for the flow of fresh blood to the muscles. It does not destroy fibers, but rather increases metabolism in the muscle.

Light training is needed so that the muscles on the seventh day of super compensation become even more massive and stronger.

Let's look at what was said above using a specific example.

Our guy works according to this scheme. It's been about six months now. His name is Alexey. He is very pleased with his results: squats 200 kg, bench press 140 kg, deadlift 200 kg.

And these are quite achievable results. It's all about correct system training.

Workout to gain muscle mass.

Select such a working weight for the exercise that you can easily perform it 5 x 8, five sets of 8 repetitions.

See how the working weight is selected here:

We start all new exercises with only two approaches. And as we get used to it, we add other approaches.

The point of the training is as follows. The heavy version of the exercise (5 x 8) destroys muscle fibers. And after that the muscle recovers for 5 days. And on day 7, the stage of super compensation occurs. The muscles are at the peak of their strength on this day. Therefore, we need to do hard training again.

And a day after a hard workout, you need to do a light workout (5 x 4) five sets of 4 repetitions. With a weight of 60% of the weight of a heavy workout.

This workout does not destroy muscles, but helps enrich the muscles with blood and, as a result, enriches them nutrients. Thanks to light training, your muscles will become even stronger on the seventh day.

This training option can be used for any basic exercise. Pull-ups, dips, etc.

In this case, you do not need to do any similar isolated “finishing” exercises. On one training day we perform only one basic exercise and, if necessary, easy option another basic exercise. That's all.

Deadlifts are done only once a week, without an easy option.

Progress is made in every lesson. If you did at least one more repetition than in the last hard workout, then you are making progress. Under no circumstances should you do sets to failure. If you are not sure whether you can lift it or not, feel free to put the barbell on the racks.

As soon as you have done all the approaches for 8 repetitions, you add +2.5 - 5 kg for the next Wednesday and try to do all the approaches for 8 repetitions. It may not work out right away, so you leave the same weight for the next week. Etc.

Once you do 8 reps, add another +2.5 - 5 kg. When there is no progress over the course of several workouts (3-5), you switch with this weight to the 5 x 7 (five by seven) system. Do 5 approaches with this weight for 7 repetitions. As soon as you complete 7 repetitions, add another 2.5-5 kg ​​and again 5 x 7. Until progress stops.

Then with this weight you move 5 x 6. And everything repeats. Progress is over, you move on to 5 x 5. But when there is already stagnation in the 5 x 5 system. stagnation is when you haven’t added a single repetition within 3 weeks. Then we move on to cycles. All other basic exercises work according to the same scheme.

At the end of the workout, stretch for 5-10 minutes on the worked muscles. Necessarily.

Closing "carbohydrate window": Within 20 minutes after training you need to eat a banana, chocolate or cake:

Practice this way for at least half a year and evaluate the result.

Training diary.

When practicing this method, you simply need to keep a training diary. See how to do it here: training

Number of exercises.

Don't dial a large number of exercises. Leave only three in your training program basic exercises+ twisting. That's all. Otherwise, your body will work for wear and tear. And you will have to forget about good progress in training.

You should only have three exercises in your training program. One lesson should last thirty to forty minutes. Maximum hour. If you don't fit into one hour of training in one lesson, then you're doing something wrong.

Rest between sets

The more difficult the exercise, the more rest it demands. Rest when performing deadlifts and squats should be 5-7 minutes. You don’t need to rest for more than seven minutes; after this time, the muscles begin to cool down. And additional warm-up may be required.

In exercises such as bench press or pull-ups or other basic exercises, rest can be from 3 to 5 minutes. Learn to feel your body yourself.

AND catch the moment when the muscles have recovered from the previous approach.

Rest between workouts

Using this training regimen, you can train three, four, or even five times a week. But there must be two days of rest a week from strength training. This could be two days of rest in a row, or one day at a time.

The main thing is that you rest two days a week from lifting weights.

After three months workouts, give yourself a week's rest from classes.

Good sleep, good nutrition, good training.

Let me remind you that this is just a schematic representation of the training process. The main thing is to follow the training principle: heavy training – 5 x 8.

And a day later - two light 5 x 4 with 60% of the weight of the heavy one.

Let's summarize: if you want to achieve results in any basic exercise, do it once a week 5 x 8. Plus every other day a light workout 5 x 4 with 60% of the weight of the heavy one.

This is true for those athletes who have crossed the 100 kg mark for one repetition.

If you are just starting to exercise, then you need to do only the hard version of the workout without the light one. That is, 5 sets of 8 repetitions once a week. Rest between sets 5 minutes. You can perform two, or preferably one, basic exercise per workout. if you need strength, then one exercise. If needed appearance, then two basic exercises per workout. And one isolated thing: abs or raising your legs on your toes.

Good luck with your training.
* Note: All images in this article are taken from free internet sources.

A set of exercises for the hand muscles

1. Slightly bend the index finger of your right hand and grasp it with the upper phalanx thumb left hand(it serves as a fixed support). Then forcefully bend the index finger of your right hand, exerting resistance (Fig. 4, 1). Do the exercise with each finger of your right hand. Then repeat, changing hand actions. After this, perform the exercise with the thumbs of each hand.

2. Perform the same movements as in exercise 1, but grab the thumb of your left hand with four fingers of your right hand (Fig. 4, 2).

3. (for training finger extensors). Straighten the palm of your left hand (it serves as a support), do not bend your fingers. Bend the index finger of your right hand and rest your upper phalanx against the palm or fingers of your left hand (Fig. 4, 3). Then forcefully straighten it, keeping your supporting hand motionless.

4. The same as in exercise 3, but perform with four fingers at once (Fig. 4, 4).

5. Clench your left hand into a fist and place the palm of your right hand on top of it. Bending your left hand towards your forearm, overcome the resistance provided by the palm of your right hand (Fig. 4, 5).

6. The same as in exercise 5, but turn your right hand palm down (Fig. 4, 6).

7. Bring the hand of your right hand clenched into a fist to the straightened hand of your left hand (Fig. 4.7a) and clasp it with the fingers of your left hand. Then, pressing your hands in the opposite direction (hands in front of your chest), rotate your right hand (Fig. 4, 7b)

A set of exercises for the arm flexor muscles

1. Place your right hand on your wrist or clenched fist of your left hand (Fig. 5, 1). As you bend your left arm at the elbow, resist with your right arm. In this case, it is very important to maintain the value of the initial resistance, regardless of the angle between the bone levers - the shoulder and forearm. This mode of muscle work is called isotonic. This mode develops the flexor muscles more effectively than weight training.

2. The same as in exercise 1, but turn the palm of your left hand down (Fig. 5, 2).

3. Join your hands into a “lock” (grab the bent fingers of the other with four bent fingers of one hand), lift them forward to a horizontal position. Arch your back slightly. By bending your right arm towards you, prevent it from moving

In this exercise, the work of the flexor muscles of one arm is counteracted by the extensor muscles of the other arm - this type of muscle loading is called asynchronous. The exercise is performed alternately for both hands, the initial movements are in a light warm-up mode, then gradually increasing the load on the muscles.

4. The same as in exercise 3, but clench your left hand into a fist and clasp it with your right hand (Fig. 5, 4). The left arm remains straight all the time - this will allow the pectoralis major muscles to be more actively involved in the work. In the initial phase of the movement, apply great effort.

5. Raise your hands, clasped in a “lock,” in front of you to a level slightly above your forehead (Fig. 5, 5). Overcoming the resistance of your left hand, move your right hand to the side (to the right), bending it at the elbow as much as possible, then return it to its original position. Begin each subsequent movement of your right hand after lowering both hands down a little until they reach their lowest position at chest level. Perform arm movements continuously and in a zigzag manner, as shown by arrow F. To avoid pauses in movements, when returning your right arm to its original position, tense the flexor muscles of your left arm.

6. The same as in exercise 5, but moving the arms in a back-to-front direction (Fig. 5, 6). In the starting position, raise your arms slightly above your head. Repeat, changing the position of your hands.

7. Join your hands into a “lock” and lift them up so that your right arm is fully straightened. Then lower your left arm down, bending it at the elbow and overcoming the resistance of your right arm (Fig. 5, 7). This exercise allows you to simulate a pull-up on a horizontal bar. It is very important to bend your left arm as much as possible - this will allow you to load more muscle groups shoulder girdle. Change the position of your hands after 8-12 repetitions, and if you are developing strength endurance, increase the number of repetitions to 30-40. The exercise can also be performed in a sitting position.

8. Lower your arms down. With your right hand, grab your left wrist, turning your shoulders slightly to the left. Relax your legs, bend your left knee. This position resembles one of the standard bodybuilding poses (Fig. 5, 8). Then bend your left arm at the elbow joint, overcoming the resistance provided by your right arm. In the final position, bend your left arm at the elbow as much as possible. Repeat with the other hand. This exercise puts a powerful load on the muscles of the arms and shoulder girdle, including the latissimus dorsi.

9. Raise your left arm forward and upward to shoulder level and place your right hand on your left hand clenched into a fist. Overcoming the resistance of your right hand, bend your left hand towards you, while your left shoulder should maintain its original position (Fig. 5, 9). The exercise actively involves the deltoid muscle bundles, as well as the chest and back muscles.

10. Take your hands behind your back, grab your right wrist with your left hand and lift it up to the limit, overcoming the resistance of your left hand (Fig. 5, 10). The trapezius muscles are actively involved in this exercise.

11. Sitting on any support, clasp one leg with your hands just below the knee, using which to create resistance when bending your arms in the direction of arrow F (Fig. 5, 11). Most of the muscles of the shoulder girdle are involved in the exercise.

12. Place your left leg on a raised platform, rest on your thigh with the elbow or forearm of your left hand, clasping its wrist with your right hand (Fig. 5, 12). Overcoming the resistance of your right hand, bend your left hand. The exercise has variations: in a sitting position (Fig. 5, 13 and 5, 14) and using the table surface as a support for the elbow (Fig. 5.75).

13. Place your left leg on a raised platform, clasp it with your hands and, creating resistance, bend your elbows (Fig. 5, 16).

A set of exercises for the arm extensor muscles

One of the main muscles of the arm, the triceps brachii muscle, also called the triceps, is very important for the implementation of various movements of the arms. It is an antagonist to the flexor muscles of the arm. The harmonious development of the arm muscles and the entire muscular system is impossible without strengthening the extensor muscles through regular training at the level of athletic gymnastics.

1. Bend your arms at the elbows, place your right hand clenched into a fist in the palm of your left hand (Fig. 6, 1). Overcoming the resistance of your left hand, straighten your right arm at the elbow joint, lowering your forearm down. Try to maintain the initial resistance force created by your left hand. Then change the position of your hands. The pace of the exercise is from slow to fast, impulsive.

2. The same as in exercise 1, but raise your arm in front of you to a horizontal position and then bend it as much as possible at the elbow joint (Fig. 6, 2). The deltoid and latissimus dorsi muscles are actively involved in this exercise.

3. Leaning your right hand on the palm of your left, straighten it forward, your left hand creating resistance (Fig. 6, 3).

4. Bend your left arm raised up at the elbow joint and place it behind your head. Grasp her wrist with your right hand (Fig. 6, 4). Then straighten your left arm straight up again. When extending your left arm, apply resistance with your right hand. This exercise is an imitation of the so-called French press.

5. Bend your right arm at the elbow towards your shoulder. With your left hand, clasp your right hand clenched into a fist (Fig. 6, 5), then, straightening your right hand, lift it up. This exercise is similar to a kettlebell press.

6. Raise your right arm, bent at the elbow, up (Fig. 6, 6) and rest your hand on the palm of your left hand. When extending the right arm, the movement is directed downward. Use your left hand to resist. This movement is similar to a push-up on parallel bars.

7. The same as in exercise 6, but place your hands behind your back (Fig. 6, 7).

8. Bend your knees so that your hips take an almost horizontal position, and rest your hands on the upper surfaces of your thighs closer to your knee. Bend your arms as much as possible at the elbows, tilting your torso forward (Fig. 6, 8). From this position, do a push-up on your arms until they are completely straightened, overcoming the resistance provided by the muscles of the torso, mainly the abdominal muscles. In the final phase of the movement, round your back as much as possible, tensing your torso muscles. The effectiveness of the exercise depends on the “coherence” of tension in the muscles of the arms, shoulder girdle and torso. Replaces push-ups on hands while lying down and push-ups on uneven bars.

9. Place your right leg on a raised platform and rest your right hand on your thigh, bending it at the elbow joint. Straighten your right arm, offering resistance with your left (Fig. 6, 9).

10. The same as in exercise 9, but in a sitting position (Fig. 6, 10).

11. The same as in exercise 9, but leaning on the table surface (Fig. 6, 11).

12. The same as in exercise 9, but in a standing position on one knee (Fig. 6, 12).

Exercises 9-12 can be performed almost anywhere

A set of exercises for the deltoid muscles

The deltoid muscles, which make the shoulders beautiful and wide, seem to cover the shoulder joint from the outside and are involved in all movements associated with raising the arms. The physiological state of the shoulder joint, consisting of the head of the humerus and the glenoid fossa of the scapula, depends on the functioning of these muscles. Well-developed deltoid muscles are necessary for many sports - for example, wrestling, boxing, throwing, acrobatics, rowing, tennis, swimming and even shooting, not to mention weightlifting. The proposed exercises aimed at developing the deltoid muscles are not only very accessible, but also very effective. They are based on the natural range of motion of the bony levers. The average number of repetitions of each of the given exercises is 6-12, the pace of execution can be varied.

1. Lower your arms down, clasp your left wrist with your right hand (Fig. 7, 1). Overcoming the resistance of your right hand, raise your left hand forward and up. This exercise allows you to develop the anterior bundles of deltoid muscles and has a positive effect on the shoulder joint by expanding the load on its contact surfaces.

2. Raise your left arm up. When lowering it down, prevent this movement with your right hand (Fig. 7, 2). Adjust the amount of resistance created by the supporting (right) arm by the distance from the shoulder joint to the hand, that is, the length of the “lever” created.

3. Right hand, bent at the elbow, press it to the side surface of the body. With your left hand, grab the elbow of your right hand and resist it, raising your right hand up (Fig. 7, 3). The amplitude of movement of the right hand is as large as possible. The exercise effectively develops the middle (lateral) bundles of the deltoid muscle.

4. The same as in exercise 3, but bring your left hand under the elbow of your right hand (Fig. 7, 4). The direction of movement of the right arm - downwards - is shown by arrow F. The pectoralis major muscles, latissimus dorsi muscles and antagonist muscles of the left arm are also actively involved in this exercise.

5. Bend your right arm at the elbow and lift it forward and up so that the shoulder is horizontal and the angle between the shoulder and forearm is 90 degrees (Fig. 7, 5). With your left (supporting) hand, clasp your right wrist, then lower the forearm of your right hand towards you (in the direction of arrow F), as far as the mobility of the joints allows.

6. Bend your arms in front of your chest. Place your right hand on your left hand. Overcoming the resistance of your right hand, lift your left up (Fig. 7, 6). In exercises 5 and 6, the rotator cuff muscles are actively involved.

7. The same as in exercise 5, but in a sitting position, resting the elbow of your right hand on the surface of the table (Fig. 7, 7). Using additional support will increase the effectiveness of the exercise, which is reminiscent of arm wrestling.

8. The same as in exercise 6, but resting the elbow of the right hand on the surface of the table (Fig. 7, 8).

9. Bend your elbows and raise them almost to shoulder level. Grasp the wrist of your right hand with your left hand (Fig. 7, 9). After this, lower the elbow of your right hand down (in the direction of arrow F), overcoming the resistance created with the help of your left hand.

10. Bend your arms at the elbows and raise them to your chest. Hands in palm-to-palm position. Raise the elbow of your left hand as high as possible (Fig. 7, 10), then lower it down, overcoming the resistance of your right hand and at the same time moving your hands towards your right shoulder (arrow F). This exercise is characterized by a high degree of tension in the deltoid, trapezius and pectoralis major muscles. The distribution of tension on these muscles is carried out through concentration.

11. Move the elbow of your bent right arm back and up and rest it on the palm of your left hand. Overcoming the resistance of your left hand, straighten your right hand forward (Fig. 7, 11).

12. Bring your hands together in front of you at shoulder level. Tightening the muscles of your arms and shoulder girdle, lower your elbows down. This exercise also works the pectoralis major muscles.

A set of exercises for the trapezius muscles

In the work of the muscles of the shoulder girdle, a large role is played by the trapezius muscles, starting from the base of the back of the neck and covering, like a hood, the upper part of the body from the back. These muscles are involved in almost all movements of the arms, as they serve as a connecting link between the arms and the torso, as well as in movements of the head, bends and turns of the torso, movements of the collarbones and shoulder blades. The trapezius muscles are “responsible” for the formation of harmoniously developed muscle groups of the upper back, so their development should be given no less time than other muscles.

1. Grab the wrist of your straightened right hand with your left hand, lower your right shoulder as low as possible. Raising your right shoulder up (along arrow F), resist the movement of your right hand, directing the force of your left hand along arrow R. (Fig. 8, 1). The exercise can be performed in any position - sitting, standing, lying down.

2. Raise your arms, bent at the elbows, to the sides (Fig. 8, 2), bend your back slightly. Retract your shoulder blades while simultaneously moving your arms in the direction of arrow F. When performing the exercise in a standing position, relax one leg, slightly bending it at the knee.

3. Sitting on a support, place your hands with the backs of your hands on your lower back (Fig. 8, 3). Bend well, bringing your shoulder blades and elbows together as in exercise 2. When performing the exercise in

In a standing position, relax one leg - this will relax the muscles not involved in the movement.

4. Connect your straight arms behind your back (Fig. 8, 4), then lift them back and up until failure, tensing the muscles more at the end of the movement.

5. The same as in exercise 4, but first raise your arms back and up, bending them at the elbows, and then straighten them completely (Fig. 8, 5). When performing exercises 4 and 5, do not be afraid of excessive stress on the shoulder joints - it is “more physiological” than training with fixed weights. The most subtle self-regulation mechanism of the central nervous system is triggered, instantly reacting to the appearance of pain during excessive stress, which can lead to injury.

6. Join your hands into a “lock” and raise them slightly above the forehead line (Fig. 8, 6). In this position, tense the muscles of your arms and shoulder girdle, as if trying to break the “lock,” and then lower your arms down without reducing muscle tension.

7. The same as in exercise 6, but with your hands perform circular movements indicated by the dotted line (Fig. 8, 7). Rotation alternately in both directions.

8. Sitting on a support, place your hands on your knees, spread your legs shoulder-width apart, raise your elbows as high as possible (Fig. 8, 8). In this position, tense the muscles of your arms, shoulder girdle and torso, and then lower your elbows down, pressing your hands on your legs, trying to connect them. At the same time, do not bring your legs together, providing static resistance with them. This exercise can be performed while sitting on the floor (Fig. 8, 9) and half-squatting.

9. Join your hands into a “lock” and raise them to shoulder level. Continuously perform alternating movements with your hands up and down (Fig. 8,10) with a small amplitude. It is better to perform the exercise while inhaling, although in principle, matching muscle tension with the rhythm of breathing does not matter.

10. Pull your head into your shoulders and tilt it back, lift your elbows a little (Fig. 8, 11). In this position, tighten the muscles of the collar area, bring your shoulder blades together, then slowly turn your head left and right, as if rotating it around the longitudinal axis. Those who have clearly expressed symptoms of osteochondrosis of the cervical spine should exercise caution.

11. With your left hand, clasp your right hand clenched into a fist and raise your arms in front of you to shoulder level. Bending your left arm toward you, offer resistance with your right (Fig. 8, 12).

12. Raise your arms in front of you to shoulder level. Place your right hand on top of your left

(Fig. 8, 13). Raise your left forearm and create resistance with your right hand. As you lower your left hand, place your right hand underneath.

13. Cross your arms in front of your chest, pushing your elbows slightly forward and up. With a seemingly static nature of the load, the exercise is performed with a certain amplitude (the arms are lowered to the body) with maximum tension in the muscles of the arms, shoulder girdle and torso (Fig. 8, 14). It is recommended to perform the exercise with a full inhalation, holding your breath while the muscles tense.

A set of exercises for the trunk muscles

1. In a standing position, relax one leg to relieve tension from the back muscles (this tension can interfere with the exercise), bend slightly, raising your shoulders, arms bent at the elbows (Fig. 9, 1a). Place your fingers on the lower ribs, as if controlling the tension of the upper part of the rectus abdominis muscle. Inhale and deeply bend your torso forward and down (Fig. 9, 1b). When bending over, tighten your abdominal muscles as much as possible and try to maintain the initial tension until the end of the movement. Do not bend your supporting leg. Perform the exercise at a slow pace, and after you master it well, speed up the pace. Do not forget that this exercise can be done no earlier than 2 hours after eating, otherwise compression of the abdominal cavity will adversely affect digestion and well-being.

2. The same as in exercise 1, but in a sitting position on any support, even in an easy chair (Fig. 9, 2).

3. While sitting on a support, keep your torso straight. Then, tensing your abdominal muscles, move your pelvis in the direction of arrow F - this will cause a corresponding bend in the spine (Fig. 9, 3). The position of the hands is arbitrary. The main mistake is excessive tension in the leg muscles. The exercise allows you to load the base of the abdominal muscles - the pyramidal muscle.

4. While standing, relax your right leg by slightly bending it at the knee and lifting it onto your toes. Bend your right arm and lift it up (this will make it possible to “unfold” the upper part of the latissimus dorsi muscle adjacent to the humerus). While tilting your torso to the right, make a counter movement with your pelvis to the right (the shoulder and pelvis should move towards each other), tense the latissimus dorsi muscle, holding bent arm in the original position (Fig. 9, 4). The direction of the torso tilt can be changed by involving other muscles of the torso in the work.

5. Sitting on a support, at the same time as you tilt your torso to the left, move your pelvis towards your left shoulder (Fig. 9, 5). This movement is quite difficult to perform at first, but as the muscles involved in this movement develop, it will not be too difficult.

6. The same as in exercise 5, but in a supine position. Bend your legs slightly at the knees, relax your arms. Simultaneously perform a counter movement with your shoulder and pelvis, completely relaxing the muscles not involved in the movement (Fig. 9, 6). The main task is to tighten the muscles of the lateral surface of the body as much as possible. This exercise can be performed even by those who are forced to remain in bed, but taking into account the permissible physical stress on the body.

7. While lying on your back, voluntarily tighten your abdominal muscles, but do not lift your torso. The torso will lean forward slightly and the shoulders will rise from the floor due to the tension of the abdominal muscles. Try to keep the angle between the floor and the body to a minimum (Fig. 9, 7).

8. The same as in exercise 7, but voluntarily contracting the muscles of the base of the abdominal press, which will cause a slight bend in the torso and the pelvis will noticeably rise (Fig. 9, 8).

Exercises 7 and 8 can be performed before bed.

9. Bend your knees, tense your back muscles, bend over, place your hands on your belt (Fig. 9, 9a). Without relaxing your back muscles, straighten your legs and bend even more by increasing the tension of your back muscles (Fig. 9.96). This exercise, aimed at training the flexor muscles of the spine, allows you to simultaneously develop its flexibility.

10. Sitting on the support, relax your arms and legs, then bend in the lumbar region and at the same time move your pelvis back, as if trying to move the support from its place (Fig. 9, 10).

Exercise is a good preventative against radiculitis.

11. In a standing position, move your left leg back a little, raise your arms to chest level. Voluntarily contracting the latissimus dorsi and oblique abdominal muscles, tilt your torso to the left (Fig. 9, 11). In the final phase of movement, muscle tension is maximum.

12. Place your hands behind your back, then lift them as high as possible, overcoming the resistance created by the joints (Fig. 9, 12).

13. Tilt your head as far back as possible, place your hands on your forehead, then slowly tilt your head forward, overcoming the resistance of your hands (Fig. 9, 13).

14. The same as in exercise 13, but put your hands on the back of your head, and in the starting position tilt your head forward (Fig. 9, 14).

15. Same as in exercise 14, but do it with your head rotational movements(Fig. 9, 15).

In exercises 13, 14 and 15, the range of movements of the head should be maximum, as far as the natural mobility of the cervical spine allows. The combination of a large range of motion with strong muscle tension requires caution during the initial period of training.

A set of exercises for the leg muscles

1. While standing on your toes (you can hold onto some support with your hands), tighten your calf muscles as much as possible, as well as the muscles of the outer arch of the foot. Stretch up and, without reducing muscle tension, spread and bring your heels together at a moderate pace. The direction of movement is shown by arrows (Fig. 10, 1). Sufficient muscle tension will be “signaled” by pain in the Achilles tendon.

2. With your leg slightly forward, place it on your heel, straightening it at the knee joint. Then, maximally straining the muscles of the outer arch of the foot and the tibial muscle located at the front surface of the shin, lift the foot up. After fixing the position (Fig. 10, 2), perform slow turns with the toe of the foot left and right, without lifting the heel from the support. The direction of power accents is shown by arrows F. The work of the muscles of the foot and lower leg in this exercise is similar to the work of the flexor muscles of the arm.

3. Place your foot on your toes and tense your calf and foot muscles as much as possible. Continuing to pull your toe as far as possible, perform oscillatory movements with your heel left and right in the direction of arrow F (Fig. 10, 3).

4. Place your foot with the toe pulled out as far as possible on the outer lateral surface, as far as mobility in the ankle joint allows, and roll it from heel to toe, extremely straining the muscles of the foot and calf muscle, while other muscles of the lower leg and foot are also strained (Fig. 10, 4).

5. The same as in exercise 3, but move the heel to the right, tensing the muscles of the foot and lower leg as much as possible. The amplitude of movement is the maximum possible.

6. Right leg move it to the side and up, join your hands and raise them slightly in front of you to make it easier to maintain balance. The foot of the left leg is completely adjacent to the support (Fig. 10, 5). Squat on your left leg, trying not to touch the floor with your right leg extended to the side. To ensure that the load on the leg muscles is powerful enough, change the pace of the exercise. At first, you can hold onto any support with your hands. If you cannot complete the exercise, you can touch the floor with your leg moved to the side.

7. The same as in exercise 6, but place your right leg (Fig. 10, 6) behind you on a raised platform: a chair, stool, bench, etc. Vary the pace of the exercise.

8. Sitting on a support, grab your left leg bent at the knee by the ankle with your hands and, creating resistance with your hands, lift your shin up, trying to completely straighten your leg (Fig. 10, 7).

9. Place your left foot to the side on your toes. Extremely straining the muscles of the foot and lower leg, move the heel to the right and left (Fig. 10, 8).

10. Place your left leg back on your toes and, straightening it as much as possible at the instep and knee joint, tighten your calf muscle (Fig. 10, 9). In this position, move your heel left and right.

11. Walking in a semi-crouching position (Fig. 10, 10). This exercise, which is a good way to prevent disorders in the joints of the legs, can be included daily in a complex of morning exercises.

12. Walking, strongly straining the thigh muscles, is a very effective and energy-intensive form of health-improving walking (Fig. 10, 11).

Very often a person does not know which group muscles, he trains exercise.
In this article we will look at the main muscle groups. Where are they located, how do they work and what exercises train them.

Read this article and you will see how simple it is.

Exercises and muscles

We will not delve into anatomy and physiology. Let's look only at those muscles which you will need to know for training in the gym.

Let's start from the bottom.

Calf muscles

The calf muscles are usually the least favorite muscles among athletes. Unloved not because they are ugly, but because they are difficult to train and practically do not grow. Although this is true, I advise you to train your calf muscles once a week. Maybe they won’t increase visually, but they will be stronger, that’s for sure.

As you can see, the lower leg consists of more than just the calf muscles. But we only need the calf muscles. Other muscles of the lower leg are not specifically trained.

What is the function of these muscles? Very simple, they lift our body up, lifting the heel off the floor and lower it down. The largest amplitude of movement occurs when a person stands with his toe on a rise or step and you can still go lower than the toe.

Common ways to train the calf muscles are: standing calf raises or sitting in the gym. You can also train your calves with a barbell or dumbbells while standing on a stand.

If you do this exercise with toes inward - the outer part of the calves is trained more. If the toes are pointed outward and the heels are closer, then the inner part of the calf muscles is trained more.

Biceps femoris

Biceps femoris, or also called the biceps femoris muscle. It is located on the back of the thigh. Below the buttocks. The job of this muscle is to bend the leg at the knee joint. Only this function.

And therefore exercisesto practice thismuscles A little. This lying leg curl in a machine. Or straight leg bends with barbellon shoulders. Although they say that your legs are straight, you need to bend them slightly at the knee joint when bending over.

Quadriceps femoris

The quadriceps femoris muscle is located directly opposite the biceps femoris, on the front surface.

Consists of four heads. Function of this muscle extend the leg at the knee joint In fact, this muscle has more functions, but we take what we need for training.

Accordingly, all exercises that extend the leg at the knee joint are suitable for training.

These are exercises straightening legs while sitting on a machine, squats And bench presses in various machines. , lying leg press simulator. Squats with a barbell on your shoulders.

We are not talking now about which simulators are better or worse. The goal of this article is to make sure that you can easily navigate exercises and knew what muscles they were training.

Gluteal muscles.

The gluteal muscles are located you know where. They extend the leg at the hip joint. They work when you take your leg back, or take your leg bent at the knee and brought it to your stomach.

In other words, the leg is pressed to the stomach. When the leg straightens, it extends in two joints: the hip (the buttock works) and the knee (the quadriceps femoris works).

Exercises for the buttocks: plie squats(squats with legs wide apart). Taking the leg back standing in the gym. Regular squats on shoulders. In order for the buttocks to work in this exercise, you need to go as low as possible. Hack machine, Smith machine.

The bench leg press machine weakly trains these muscles.

Rectus abdominis muscle

Our favorite abs. The press bends the torso inward. The sternum reaches towards the hip joints and vice versa. And this is very important. If you do lower crunches without lifting your lower back from the back of the machine, then you are working your thigh muscles, not your abs.

Likewise, don't just fold in half when performing an overhead crunch. Watch the video below for more details.

Exercises for ab workouts came up with a lot. The main thing is not to fold in half, but to slouch, pulling the pectoral muscles towards the pelvis. And remember to concentrate. Concentration is the additional tension of the muscles by willpower at the moment of the greatest contraction of the abs.

Obliques

I believe that the oblique and serratus abdominal muscles do not need to be trained; fat does not decrease from this training. The muscles are very small in size, so you can’t increase them significantly. In general, you will only lose training time.

But this does not mean that I categorically do not advise you, if you like it, then do it - please.
It is absolutely certain that these exercises will improve your work internal organs. Gastrointestinal tract.

Rectus dorsi muscle

The rectus dorsi muscles are two bands that start from the tailbone and reach the top of the spine. These muscles help us straighten and bend forward. Only a small part of them is visible in the picture. Called the spinal extensor muscles.

Exercises for the extensor muscles, you need ones that will straighten your back.

, downward bends with a barbell on the shoulders. This muscle also actively works when performing deadlifts: , bent over barbell row,. When doing squats with a barbell on your shoulders, the rectus dorsi muscle also helps other muscles support the spinal column.

I also want to say that our muscles do not work individually. You've probably already noticed this. When movement occurs, entire muscle groups are involved in the work. Training is based on this principle.

We try to do not, but This way we save time. Improving the quality of training. (we work the muscles better and more efficiently). And we get better result, if we do not train with isolated exercises.

Latissimus dorsi muscles

The latissimus dorsi muscles are one of the most large muscles upper half of the body. These are strong muscles and respond well to training. In our youth, the guy who had a triangle of his back looming from behind was considered strong. This triangle is precisely defined by the two latissimus dorsi muscles and the shoulders.

The work of the latissimus muscles is that they pull the arm towards themselves. And the raised hand is lowered down. Based on this, it turns out that for training these muscles, the following are suitable for us:, And, traction bent over barbells.

Pull-ups make the muscles wider, and pull-downs (except for lat pull-downs) make them thicker.

Trapezius muscles of the back

The trapezius is also located on the back; it is partially superimposed on top of the latissimus dorsi muscles.
It has three heads, lower middle and upper. The lower one pulls the shoulder blade down, the middle one brings both shoulder blades together, and the upper one lifts the shoulders up.

Usually only the upper trapezius is trained specifically. The middle and lower trapezius are trained in the same way as the latissimus muscles with various rows.

And the upper trapezius is well trained squats with a barbell on the shoulders And deadlift. If you do at least one of these exercises, then the upper trapezius is guaranteed to you.

Pectoral muscles

The pectoral muscles know everything. They have lower, middle and upper beams.

Function of the pectoral muscles: move the arm moved to the side to a position in front of you.

They usually train with bench presses. Dumbbell Bench Press, . . Dips.

If you do presses and flyes lying on your back with your head down. Then the lower part of the pectoral muscle works more. And when doing push-ups on parallel bars, the lower bundles also work more. If you do bench presses and flyes lying on your back with your head up, then the upper part of the muscle.

Because the emphasis on the chest muscles (both head down and head up) is very slight. I recommend training your muscles in a normal horizontal position.

Shoulder muscles

Shoulder muscles - Deltas. They are divided into three bundles: anterior, middle, and posterior.

The one in front raises his hand in front of him. The middle one raises his hand from below through his side to the top. The rear hand extended forward is pulled back across the side.

Based on what was written above, the following exercises are suitable for training the deltas: front dumbbell raises- front bundles.

Lateral dumbbell raises- middle beams work. Breeding dumbbells through the sides up, the torso is tilted horizontally to the floor face down - rear deltoids.

Presses with dumbbells or barbell while sitting or standing. The front and middle bundles of deltas are worked out. We lower the barbell in front of us; if we lower it behind our head, then our shoulders will not work.

Biceps

The biceps is the biceps brachii muscle. She bends her arm at the elbow joint and turns her palm up (supination). Consists of 2 heads, external and internal.

I would like to dwell separately on the moment of supination. Here you stand with your hands down. Bend your arm at the elbow joint, and then turn your palm up. What happens? If you did everything correctly, your biceps will shrink (strain) even more.

Now knowing this point, you will understand why biceps need to be trained only with a straight barbell.

Z-bars, curved bars and racks are not suitable for training biceps. Yes, it is more convenient to hold the barbell in them, but there is no full muscle tension due to the fact that there is no supination (turning the palm up). And the muscle does not tense completely.

Exercises for training biceps: standing biceps curl, lifting dumbbells for biceps while standing or sitting (with supination), Larry Scott bench, seated concentrated dumbbell curls, pull-ups with a reverse grip. In any exercise where the arm is bent at the elbow joint, the biceps work.

Triceps

We continue our lesson about which muscles work in the exercises you did. The triceps is opposite the biceps on the back of the humerus.

It has three heads: outer, middle and inner. The work of the triceps is to extend the arm at the elbow joint and pronate the palm(put your palm down). Therefore, all presses and lowering of the arms on the triceps should be done in the same way as the biceps on a flat barbell. To perform pronation. This way the triceps are better tensed. Better quality.

Exercises to train triceps: Bench press, close grip bench press. Dips. Lowering the block on the triceps machine. All with a barbell or dumbbell.

In general, the triceps will work in any bench press. For example, standing barbell press. The triceps work together with the shoulders. But training the triceps with this exercise is not convenient. And they don't get the extra workload.

Forearm muscles.

The muscles from the elbow to the hand are called the forearm muscles. They are responsible for the work of the brush. All rotational movements, up and down, left and right with the hand, are performed by the muscles of the forearm. And the forearms are also responsible for the grip strength of the hand.
There are more than 8 muscles in the forearm, so there is no need to remember the names.

Exercises for the muscles of the forearm. Heavy grips. Those. All exercises in which you have to hold a barbell or horizontal bar. Exercises such as: Pull-ups, hanging on the bar for a while, deadlift without belts. Almost all arm exercises you do work the forearm muscles.

You can specifically train the forearm muscles by doing hanging on a horizontal bar, wrist curls with a barbell while sitting on a bench with your palms up, and wrist curls with a barbell while sitting on a bench with your palms down. Rotating exercise machine for the forearms, rotation from yourself, then towards yourself.