Now more and more people are striving to obtain a beautiful, sculptured and exciting body. Of course, this will require more than one year of exhausting training, strict diets and considerable expenses for proper food, various sports accessories and more. We will devote this article to sports, namely, we will tell you about the basic exercises in bodybuilding, their purpose and technique. “Base” is that training complex that affects several muscle groups at once and, as a rule, is performed with free weights. Of course, that every sport implies an increase in strength, endurance and dexterity, but it is bodybuilding, as muscle building, that has huge superiority.
Let's start with exercises on the pectoral muscles. The first of the basic ones will be the classic bench press. This exercise works very well on the pectoralis major muscle, and also involves triceps and the anterior bundle of deltas. In addition to the classic, there are other options for its implementation. These include bench press with a narrow grip (works harder on the inside of the pectoral muscles), bench press on an inclined bench, bench press on Smith's bench, and many others, which vary in varying degrees by the ratio of the load on certain parts of your body. Whichever option is used, the execution technique always remains the same.
First you need to lower the bar to the bottom of your chest. At this point, your forearms should be upright to each other. It is not necessary to sharply lower or raise the bar, however, it is also undesirable to perform the exercise too slowly. It is better to choose a moderate pace and follow it until the end of the approach. The grip should correspond to the embodiment. In addition to the bench press, basic exercises in bodybuilding include push-ups on the uneven bars, which also works well on the pectoral muscles and triceps. This exercise is probably familiar to almost everyone else from the gymnastics section or school. The greatest effect can be achieved with push-ups with weights, which will allow the muscles to grow much faster.
Next we will have back muscle exercises. The most popular “base” is deadlift. This exercise is performed with the following algorithm: the performer becomes in the starting position near the barbell, makes a grip (differs slightly from the version of the draft, which is not so small), lowers the barbell to the floor, while holding a straight back (MANDATORY!) And slightly bending the legs. Finally, with the same arched back, it straightens and assumes its original position.
It is worth noting that there are even more options for the deadlift than the bench press. We list the most popular: the classic deadlift, which perfectly works out the back muscles, and also affects the trapezius and leg muscles; deadlift, Romanian, and sumo thrust, which have excellent effects on the thigh muscles and legs in general. In addition to the deadlift, to the "base" on the back belong pull-ups (the most effective ones are behind the head) and the thrust of the rod in an inclination.
Next, we move on to the basic exercises in bodybuilding for the hands. In total, there are several groups of hand muscles, including biceps, triceps, deltas and forearms. For biceps, the basic exercise is to bend your arms with the barbell while standing. For triceps - French bench press. And finally, for the deltoid muscles, an army bench will be a great exercise . The forearms are involved in many other exercises, and therefore you can omit their "pumping".
The last will be the basic exercises in bodybuilding on the muscles of the legs. And here squats come to the rescue, which, in addition to legs, also load back muscles, and the whole body. Exercise is one of the most traumatic, and therefore it should be performed with proper technique. Having taken the starting position and making a grip (slightly wider than the shoulders), the athlete puts the barbell on the trapezius muscles and, having straightened up, begins to squat slowly, keeping his back bent and straight. After the hips reach the point where they are parallel to the floor, the athlete returns to his original position. In addition to leg squats, lunges and leg presses remain important.
Even with these exercises alone, impressive results can be achieved. Special nutrition, including a specific diet and the use of sports nutrition (protein, gainer, amino acids, creatine), or anabolic steroids comes to the aid in quickly achieving the desired results. The latter should be consumed only by those who really want to devote their whole life to bodybuilding, but not to an ordinary amateur.