Development of physical qualities

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

Static exercise may be recommended for people who have joint inflammation and those who have recently had surgery. In addition, such gymnastics allows you to keep fit with prolonged absence access to exercise equipment and sports equipment.

Processes occurring in muscles during static work

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

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

Correct performance of static exercises

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

Take the necessary position of the body and stay 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. You can perform this exercise in several approaches with breaks per minute. Exercises for the development of red muscle fibers are performed at half strength.

For the development of white muscle fibers, a static exercise with external insurmountable resistance is best suited. For example, try to "move" the wall with maximum effort. The highest voltage 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. Just your desire is enough. It is worth noting that at various diseases cardiovascular system, exercises that require strong tension are prohibited. If there are no contraindications, then such gymnastics will help you develop muscle mass.

It is recommended to combine static gymnastics with stretching those muscles that are under load. Such a workout is ideal for maintaining a figure in excellent condition during constant trips and business trips.

Examples of static exercises

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

Made a selection of the most effective exercises for the development of the muscles of the shoulder girdle. Note that when training with relatively heavy weights, you need to be extremely careful specifically with regard 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 during arm training! Important condition: do not take weights that openly make your shoulder joint crunch and tear, and be sure to warm up before starting!

1. Seated Dumbbell Press

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

2. Lifting dumbbells to the sides

Work well all sides of the deltoid muscles, as well as the upper and middle part of the trapezius muscles. Apart from the shoulders, this exercise is largely strengthens the neck, makes it more voluminous. It is especially good that the spine in the cervical region becomes more protected and strong. To better work out the muscles, lift the dumbbells just above shoulder level, without jerking. If you feel discomfort or crunching, be sure to reduce the load so as not to injure yourself.

3. Raise hands forward with one dumbbell

We hold the dumbbell on straight arms, comfortably holding it with both hands. While inhaling, slowly raise to shoulder level and lower in the same way. This exercise engages the anterior deltoids, clavicle of the pectoralis major, and short head of the biceps, helping to create a beautiful upper chest.

4 Raising the arm up from the lower block

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

5. Front shoulder broach

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

6. Bench press from behind the head while sitting

The middle deltoid bundles work here, top part trapezius, as well as the anterior serratus muscle. Sit on a bench and keep your back straight, put the barbell on the trapezoid (not on the cervical spine!). While inhaling, lift the bar up and slowly return to the starting position. For beginners, it's best to do this exercise on the Smith machine to avoid injury!

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

So. We take any basic exercise. Let this be everyone's favorite bench press exercise.

Although there are many more basic exercises: deadlift, squats with a barbell on the shoulders, bench press or sitting, pull-ups, dips, horizontal and vertical block pulls, etc.

And interestingly, this training formula is suitable even for isolated exercises, such as twisting, lifting a barbell for biceps, etc.

What is this formula?

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

First time power training. The purpose of this workout is to destroy muscle fibers as much as possible. Only when destroyed, muscle fibers are capable of subsequent recovery.

The second workout is done a day (or two) after the first. And it is no longer designed for the destruction of muscles, but contributes to the fastest recovery. The second workout is easy.

How are muscle fibers repaired?

After proper training, having received the necessary load, the destroyed muscle fiber is restored within 5 days. And on the 7th - 10th day, the muscle goes into the super compensation stage. That is, on the seventh day, it becomes stronger than usual.

And this day is the best time to practice. On this day, you will do a few more repetitions in 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 a light workout for the same exercise. Such training is performed with a weight of 60% of the worker and is needed for the flow of fresh blood to the muscles. It does not destroy the fibers, but rather increases the 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 analyze the above with a specific example.

According to this scheme, we have a guy. For about half a year now. His name is Alexei. He is very pleased with his results: squat 200 kg, bench press 140 kg, deadlift 200 kg.

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

Workout for gaining muscle mass.

Pick up such a working weight in the exercise that you would calmly complete it 5 x 8 five sets of 8 repetitions.

How the working weight is selected, see here:

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

The meaning of training is as follows. The hard version of the exercise (5 x 8) destroys muscle fibers. And after that, the muscle recovers for 5 days. And on the 7th day there is a stage of super compensation. Muscles on this day at the peak of their strength. Therefore, you need to do a hard workout again.

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

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

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. And that's it.

The deadlift is only done once a week, with no easy option.

Progress is made in every session. If you did at least one repetition more than in the last hard workout, then there is progress. In no case should you do approaches to failure. If you are not sure whether you will lift it or not, feel free to put the barbell on the racks.

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

As you squeeze for 8 times, add another +2.5 - 5 kg. When there is no progress for several workouts (3-5), you switch to the 5 x 7 system (five by seven) with this weight. You do 5 approaches with this weight for 7 repetitions. As soon as you have completed 7 repetitions, add another 2.5-5 kg ​​and again 5 x 7. Until the progress stops.

Then with this weight you go 5 x 6. And everything repeats. Progress is over, you go 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 in the same way.

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

Close "carbohydrate window": within 20 minutes after training, you need to eat a banana, a chocolate bar or a cake:

Work out, in this way, at least half a year and evaluate the result.

Diary of training.

Being engaged in this technique, it is simply necessary to keep a diary of training. How to conduct it, see here: training

The number of exercises.

Do not dial a large number of exercises. Leave only three in the training program basic exercises+ twists. And that's it. Otherwise, your body will work for wear and tear. And you will have to forget about good progress in training.

In the training program, you should have only three exercises. One lesson should last thirty to forty minutes. Maximum hour. If you do not fit into one hour of training in one lesson, then you are doing something wrong.

Rest between sets

The more difficult the exercise, the more rest it requires. 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 it may take some extra stretching.

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 own body.

And catch the moment when the muscles recovered from the previous approach.

Rest between workouts

Using this training scheme, you can practice three, four or even five times a week. But there must be two days of rest per week from a power load. It can be two days of rest in a row, or rest for one day.

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

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

Good sleep, good nutrition, good workouts.

I remind you that this is just a schematic representation of the training process. The main thing is to follow the principle of training hard training - 5 x 8.

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

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

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

If you are just starting out, then you need to do only the hard version of the workout without the easy one. That is, 5 sets of 8 reps once a week. Rest between sets 5 min. For training, you can perform two, and preferably one basic exercise. if you need strength, then one exercise. If needed appearance, then two basic exercises per workout. And one isolated: press or raising legs on toes.

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

A set of exercises for the muscles of the hand

1. Slightly bend the index finger of the right hand and grab its upper phalanx by thumb left hand(it serves as a fixed support). Then bend the index finger of your right hand with force, offering resistance (Fig. 4, 1). Do the exercise with each finger of the right hand. Then repeat, changing the actions of the hands. After that, perform the exercise with the thumbs of each hand.

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

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

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

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

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

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

A set of exercises for the flexor muscles of the arms

1. Place the right hand on the wrist or the clenched fist of the left hand (Fig. 5, 1). Bending your left arm at the elbow, resist with your right hand. 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 the forearm. This mode of muscle work is called isotonic. This mode is more effective in developing flexor muscles compared to weight training.

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

3. Connect 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. 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 squeeze the left hand into a fist and grab it with the right hand (Fig. 5, 4). The left arm remains straight all the time - this will allow the large pectoral muscles to be more actively involved in the work. In the initial phase of the movement, apply great effort.

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

6. The same as in exercise 5, but the movement of the arms in the direction back and forth (Fig. 5, 6). In the starting position, raise your hands slightly above your head. Repeat by changing the position of the hands.

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

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

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

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, with which you 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. Put your left foot on a raised platform, lean on your thigh with your elbow or forearm of your left hand, clasping her wrist with your right hand (Fig. 5, 12). Overcoming the resistance of the right hand, bend the left hand. The exercise has varieties: 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. Put 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 extensor muscles of the arms

One of the main muscles of the arm, the triceps muscle of the shoulder, which is also called the triceps, is very important for the implementation of diverse arm movements. It is an antagonist to the flexor muscles of the arm. The harmonious development of the muscles of the hands 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, put the right hand clenched into a fist in the palm of your left hand (Fig. 6, 1). Overcoming the resistance of the left arm, straighten the right arm at the elbow joint, lowering the forearm down. Try to keep the initial resistance force created by the left hand. Then change the position of the hands. The pace of the exercise - 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 in the elbow joint (Fig. 6, 2). The deltoid and latissimus dorsi muscles are actively involved in this exercise.

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

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

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

6. Raise your right hand, bent at the elbow, up (Fig. 6, 6) and rest your hand on the palm of your left hand. When straightening the right arm, the movement is directed downward. Resist with your left hand. This movement is similar to push-ups on the uneven bars.

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

8. Bend your knees so that your hips are almost horizontal, and rest your hands on the upper thighs closer to the knee. Bend your arms as much as possible at the elbows, tilting the torso forward (Fig. 6, 8). From this position, sort of push up on your arms until they are fully extended, overcoming the resistance exerted by the muscles of the body, mainly the abdominal muscles. In the final phase of the movement, round your back as much as possible, tensing the muscles of your torso. The effectiveness of the exercise depends on the "consistency" of muscle tension in the arms, shoulder girdle and torso. Replaces push-ups on the hands in an emphasis lying and push-ups on the uneven bars.

9. Place your right foot on a raised platform and rest your right hand on your thigh, bending it at the elbow joint. Straighten your right arm, resisting 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 surface of the table (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 done 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 articular fossa of the scapula, depends on the functioning of these muscles. Well-developed deltoid muscles are essential for many sports such as 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 bone levers. The average number of repetitions of each of the above exercises is 6-12, the pace of execution can be varied.

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

2. Raise your left hand up. Lowering it down, prevent this movement with your right hand (Fig. 7, 2). The amount of resistance created by the supporting (right) hand, adjust the distance from the shoulder joint to the hand, that is, the length of the created "lever".

3. right hand, bent at the elbow, press against 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 the movement of the right hand is as large as possible. Exercise effectively develops the middle (lateral) bundles of the deltoid muscle.

4. The same as in exercise 3, but move the left hand from below under the elbow of the right hand (Fig. 7, 4). The direction of movement of the right hand - down - is shown by arrow F. The large pectoral muscles, the latissimus dorsi and the antagonist muscles of the left hand are also actively involved in this exercise.

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

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

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

8. The same as in exercise 6, but leaning with 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 the right hand with the left hand (Fig. 7, 9). After that, lower the elbow of the right hand (following arrow F), overcoming the resistance created with the help of the left hand.

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

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

12. Connect the hands in front of you at shoulder level. Straining the muscles of the arms and shoulder girdle, lower your elbows down. In this exercise, the large pectoral muscles are also loaded.

A set of exercises for the trapezius muscles

In the work of the muscles of the shoulder girdle, the trapezius muscles play an important role, starting from the base of the back of the neck and covering, like a hood, the upper body from the back. These muscles are involved in almost all arm movements, as they serve as a connecting link between the arms and the trunk, as well as in head movements, twists and turns of the trunk, movements of the clavicles 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 the straightened right hand with the left hand, lower the right shoulder as low as possible. Raising the right shoulder up (along the arrow F), resist the movement of the right hand, directing the force of the left hand along the arrow R. (Fig. 8, 1). 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), slightly bend your back. Bring the shoulder blades together with the simultaneous movement of the hands 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 back of your hands on your lower back (Fig. 8, 3). Bend well, bringing the shoulder blades and elbows together as in exercise 2. When performing the exercise in

in a standing position, relax one leg - this will allow you to relax the muscles that are not involved in the movement.

4. Connect straight arms behind your back (Fig. 8, 4), then lift them back and up to failure, straining your 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 doing exercises 4 and 5, do not be afraid of excessive stress on the shoulder joints - it is "more physiological" than training with weights that have a fixed weight. The finest mechanism of self-regulation of the central nervous system is triggered, instantly reacting to the appearance of pain during excessive stress, which can lead to injury.

6. Connect your hands into a “lock” and raise them slightly above the forehead line (Fig. 8, 6). In this position, tighten the muscles of the 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 a dotted line (Fig. 8, 7). Rotation alternately in both directions.

8. Sitting on a support, put your hands on your knees, spread your legs shoulder-width apart, raise your elbows as high as possible (Fig. 8, 8). In this position, tighten the muscles of the 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 reduce your legs, providing them with static resistance. This exercise can be performed sitting on the floor (Fig. 8, 9) and semi-squatting.

9. Connect your hands into a “lock”, 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 the coordination of muscle tension with the rhythm of breathing does not matter.

10. Pull your head into your shoulders and fold it back, slightly raise your elbows (Fig. 8, 11). In this position, tighten the muscles of the collar zone, bring the 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 be careful.

11. With your left hand, clasp the right hand clenched into a fist and raise your hands in front of you to shoulder level. Bending your left hand towards you, resist with your right hand (Fig. 8, 12).

12. Raise your hands in front of you at shoulder level. Place the right hand on top of the left

(Fig. 8, 13). Raising the forearm of the left hand, create resistance with the right hand. Lowering the left hand, put the right hand on the bottom.

13. Cross your arms in front of your chest, slightly bending your elbows forward and up. With the seemingly static nature of the load, the exercise is performed with a certain amplitude (arms are lowered to the body) with maximum tension in the muscles of the arms, shoulder girdle and torso (Fig. 8, 14). The exercise is recommended to be performed on a full breath with a breath hold at the moment of muscle tension.

A set of exercises for the muscles of the body

1. In a standing position, relax one leg to relieve tension from the muscles of the back (this tension may 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 with them. Inhale and deeply bend your torso forward and down (Fig. 9, 1b). While 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 have mastered it well, speed up the pace. Do not forget that this exercise can be done no earlier than 2 hours after eating, otherwise squeezing 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. Sitting on a support, keep your torso straight. Then, tensing the abdominal muscles, move the pelvis in the direction of arrow F - this will cause the corresponding bending of the spine (Fig. 9, 3). The position of the hands is arbitrary. The main mistake is excessive tension in the muscles of the legs. Exercise allows you to load the base of the abdominal muscles - the pyramidal muscle.

4. In a standing position, relax your right leg, slightly bending it at the knee and lifting it up on your toe. Bend your right arm and lift it up (this will make it possible to “unfold” the upper part of the latissimus dorsi adjacent to the humerus). Tilt your torso to the right, make an oncoming movement with your pelvis to the right (shoulder and pelvis should move towards each other), tighten the latissimus dorsi muscle, holding bent arm in the initial 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, simultaneously with the tilt of the torso to the left, move the pelvis to the left shoulder (Fig. 9, 5). At first, this movement is quite difficult to perform, but as the muscles involved in this movement develop, it will not cause much difficulty.

6. The same as in exercise 5, but in the supine position. Bend your legs slightly at the knees, relax your arms. Simultaneously perform an opposite movement of the shoulder and pelvis, completely relaxing the muscles that are not involved in the movement (Fig. 9, 6). The main task is to strain 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 comply with bed rest, but taking into account the allowable physical exertion on the body.

7. In the supine position, voluntarily tighten the abdominal muscles, but do not lift the 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 abdominals, which will cause a slight bend in the body, and the pelvis will noticeably rise (Fig. 9, 8).

Exercises 7 and 8 can be done before bed.

9. Bend your knees, tighten your back muscles, bend, put your hands on your belt (Fig. 9, 9a). Without relaxing the back muscles, straighten your legs and bend even more by increasing the tension of the spinal 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 tilt your pelvis back, as if trying to move the support from its place (Fig. 9, 10).

Exercise is a good prophylactic against sciatica.

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

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

13. Tilt your head as far back as possible, put 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 initial 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 head movement should be as wide as the natural mobility of the cervical spine allows. The combination of a large range of motion with strong muscle tension requires caution in the initial period of training.

A set of exercises for leg muscles

1. In a standing position on your toes (you can hold your hands on some kind of support), strain 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). Pain in the Achilles tendon will “signal” about sufficient muscle tension.

2. Slightly pushing the leg forward, put it on the heel, straightening at the knee joint. Then, tensing the muscles of the outer arch of the foot and the tibial muscle located at the front surface of the lower leg as much as possible, lift the foot up. After fixing the position (Fig. 10, 2), perform slow turns with the toe of the foot to the 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. Put your foot on the toe and strain the calf and foot muscles as much as possible. Continuing to pull the toe as far as possible, perform oscillatory movements with the heel to the right and left along the arrow F (Fig. 10, 3).

4. Place the foot with the toe extremely extended on the outer lateral surface, as far as mobility in the ankle joint allows, and roll it from heel to toe, tensing the muscles of the foot and the calf muscle to the maximum, while other muscles of the leg and foot are tensed (Fig. 10, four).

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 take it to the side-up, connect your hands and raise it 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 out to the side. In order for the load on the leg muscles to be powerful enough, change the pace of the exercise. At first, you can hold your hands on any support. If you are unable to complete the exercise, you can touch the floor with your foot laid aside.

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

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

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

10. Put your left leg back on the toe and, straightening it as much as possible in the instep and knee joint, strain the calf muscle (Fig. 10, 9). In this position, move your heel to the right and left.

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

12. Walking, strongly straining the thigh muscles, is a very effective and energy-intensive type 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 analyze the main muscle groups. Where are they located, how do they work and how exercises train them.

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

Exercises and muscles

We will not delve into anatomy and physiology. Let's just take a look at those muscles you need to know for workouts in the gym.

Let's start from the bottom.

calf muscles

The calf muscles are usually the most disliked by athletes. Unloved not because they are ugly, but because they train hard and practically do not grow. Although this is true, I advise you to train the calf muscles once a week. Maybe they will not increase visually, but they will be stronger for sure.

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

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

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

If doing this an exercise socks inside - the outer part of the calves is trained more. If the toes point outward and the heels are closer, then the inner part of the calf muscles is trained more.

Biceps femoris

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

And therefore exercisesto practice thismuscles a little. it lying leg curl in the simulator. Or straight leg bends with barbellon shoulders. Although they say that the legs are straight, it is slightly necessary to bend them at the knee joint when bending.

Quadriceps femoris

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

Consists of four heads. The function of this muscle bend 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 in the knee joint are suitable for training.

These are exercises straightening legs sitting on the simulator, sit-ups and lying leg press in various machines. , leg press lying in simulator. Squats with a barbell on the shoulders.

We are not talking now about which simulators are better or worse. The purpose of this article is to make it so that you can easily navigate in exercises and know what muscles they train.

Gluteal muscles.

The gluteal muscles are 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 to the stomach.

In other words, the leg is pressed to the stomach. When straightening the leg, it unbends in 2 joints of the hip (the buttock works) and the knee (the quadriceps muscle of the thigh works).

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

The machine, the bench press, weakly trains these muscles.

rectus abdominis

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

Similarly, don't just fold in half when doing the top crunch. See the video below for more details.

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

Oblique abdominal muscles

The oblique muscles of the abdomen and dentate believe that they do not need to be trained; fat from this training does not decrease. Muscles are very small in size, so you can’t increase them much. 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 certain that these exercises will improve performance internal organs. Gastrointestinal tract.

Rectus dorsi muscle

The rectus dorsi muscles are two bundles that start from the coccyx and reach the top of the spine. These muscles help us straighten up and bend forward. The figure shows only a small part of them. Called the extensor muscles of the spine.

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

, downward bends with a barbell on the shoulders. This muscle is also actively working when performing traction: , tilt rod pull,. When squatting with a barbell on the shoulders, the rectus dorsi muscle also helps other muscles to hold the spinal column.

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

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

Latissimus dorsi

The latissimus dorsi is one of the most big muscles upper half of the body. These are strong muscles and lend themselves well to training. In our youth, the guy who had a triangle of back looming in the back was considered strong. This triangle is just defined by the two latissimus dorsi and shoulders.

The work of the latissimus dorsi is that they pull the arm towards them. And the hand raised up is lowered down. Based on this, we get that for training these muscles we are suitable for:, and, thrust tilt bars.

From pull-ups, the muscles become wider, and from traction (except for the traction of the upper block) - thicker.

Trapezius back muscles

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

Usually, only the upper trapezoid is specially trained.

And the upper trapezoid trains well squats with a barbell on the shoulders and deadlift. If you do at least one of these exercises, then the upper trapezoid is provided to you.

pectoral muscles

Everyone knows the chest muscles. They have lower, middle and upper bundles.

The function of the pectoral muscles: move the hand laid aside to the position in front of you.

They usually train with bench presses. Dumbbell bench press, . . Push-ups on the uneven bars.

If you do bench presses and wiring while lying on your back with your head down. Then the lower part of the pectoral muscle works more. And with push-ups on the uneven bars, the lower beams also work more. If you do bench press and wiring while lying on your back with your head up, then the upper part of the muscle.

Since the emphasis on the muscles of the chest (both head down and head up) is very slight. I recommend training the muscles in the usual horizontal position.

Shoulder muscles

Shoulder muscles - Deltas. They are divided into three beams anterior, middle, posterior.

The leader raises his hand in front of him. The middle one raises his hand from below through the side up. The rear hand put forward takes back through the side.

Based on the above, for training deltas, exercises such as: front dumbbell raises- front bundles.

Side dumbbell raises- medium beams work. Breeding dumbbells through the sides up, the body is tilted horizontally to the floor face down - rear deltas.

Presses with dumbbells or a barbell while sitting or standing. They work out the front and middle bundles of deltas. We lower the bar in front of us, if we lower it behind the head, then the shoulders will not be finalized.

Biceps

Biceps - the biceps of the shoulder. She bends her arm at the elbow joint and turns her palm up (supination). Consists of 2 heads external and internal.

At the moment of supination, I want to dwell separately. Here you stand with your hands down. Bend your arm at the elbow, and then turn your palm up. What happens? If you did everything right, then your biceps contracted even more (tightened).

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

Z-bars, curved bars and frames are not suitable for training biceps. Yes, it is more convenient to hold the bar 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 is not fully tensed.

Exercises for bicep training: standing barbell curl, lifting dumbbells for biceps standing or sitting (with supination), Larry Scott bench, sitting concentration dumbbell bicep 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 on which muscles work in the exercises you have done. The triceps sits 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 penetrate the palm(put palm down). Therefore, all presses and lowering hands on the triceps should be done in the same way as the biceps on a flat barbell. To perform pronation. So the triceps are better tensed. Better.

Triceps Exercises: Bench Press, narrow grip bench press. Push-ups on the uneven bars. Lowering the block on the triceps machine. All with a barbell or dumbbell.

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

Muscles of the forearm.

The muscles from the elbow to the hand are called the muscles of the forearm. They are responsible for the work of the brush. All rotating movements, up and down, right and left with a brush, are responsible for the muscles of the forearm. And the forearms are also responsible for the strength of the grip of the hand.
There are more than 8 muscles in the forearm, so you don’t need to memorize 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 crossbar for a while, deadlift without belts. In almost all exercises for the hands that you do, the muscles of the forearm work.

You can specifically train the muscles of the forearm by hanging on the horizontal bar, bending the wrists with a barbell while sitting on a bench with palms up and bending the wrists with a barbell while sitting on a bench with palms down. Rotating simulator for the forearms rotation from oneself, then towards oneself.