A set of exercises for developing strength: description and features

Strength training involves a whole range of special sets of physical exercises, which, if properly performed, increase strength, as well as endurance of the muscles of the back, arms, legs. In addition, a set of exercises for developing strength helps to make your body more sculpted and beautiful. Such a program is ideal for both beginners and more professional athletes. The fair sex often in their workouts include some sets of exercises to develop strength, as well as for weight loss. So, let's take a closer look at these complexes.

The basic principle of the development of power

The principles for the development of muscle strength are positions that can successfully overcome the physiological barrier to the development of the strength characteristics of an athlete. If you explain in simple words, then certain rules are included here, which must be observed without fail while working on the strength of your muscles. These principles include:

1. Branch. To develop a specific muscle, it is necessary to exert influence exclusively on it, without involving auxiliary muscles.
2. The advantage of the most weakened muscles. They need a separate study and selection of individual sets.
3. Preliminary fatigue. This principle is that before performing basic exercises, one-joint work should be done on the same muscle group.
4. Peak contraction. The fact is that the muscles begin to develop during the peak load, which is why when performing physical exercises for strength, the load must be ultimate.
5. Blitz. This principle implies the performance of several exercises simultaneously. It is used only by professional athletes.
6. Explosive force. This type of training lasts no more than one and a half months and represents work on only one muscle group, for example, on the leg muscles. The impact on these muscles should be performed no more than 1 time per week, and the number of so-called explosive exercises should not be more than two per week.
7. Shocking. The human body very quickly begins to get used to the type of training, which is why the set of exercises for developing strength needs to be constantly changed, "surprising" muscle tissue and making them be in the greatest load, stimulating an increase in endurance and strength.
8. Pyramid. This principle is a constant change of load for each subsequent approach.
9. Static voltage. This principle requires the athlete to stretch after any exercise. Due to this, muscle tissue receives a statistical additional load.
10. Extra weight. This principle is used by athletes after some stagnation. To perform it, you need to add extra weight in the form of a neck, chain or weighting materials during the performance of already familiar exercises.
11. Flushing. This principle implies a series of different tasks on the same muscles.
12. Multi-joint exercises. This should include the use of only basic varieties of exercises, such as traction or bench press.
13. The principle of intermediate complex exercises. In this case, it is meant to perform intermediate physical exercises on the so-called difficult muscles, for example, the forearm or abs, during rest between sets.

And now it’s worth more familiarizing yourself with a set of exercises for developing strength.

Description of exercises

To increase strength, you should perform basic physical exercises. You can independently make a set of exercises for developing strength using the tips below.

Deadlift

This exercise will help you work out all muscle groups. It is one of the most effective in the entire power complex exercises for the development of maximum strength. Rules for the exercise:

1. Stand in front of the barbell. Put your lower limbs shoulder-width apart, keep your back straight, and direct your head straight.
2. Lean down. The shoulders should be directed forward, the bar is taken with a wide grip.
3. Then you should get up slowly, keep your back straight, the pelvis should always be moved back. Please note that the crossbar must not touch the knees.
4. Sit down on the exhale, all the load should fall on the body, and not on the arms and shoulders.

Squats

We continue to consider a set of exercises for the development of strength and endurance. One of these is barbell squats. This exercise to develop strength can work out the legs, as well as the gluteal muscles. How to carry it out? These exercises to develop strength include the following:

1. The projectile should be placed on the back of the trapezius muscle. Arrange the lower extremities shoulder-width apart, and slightly extend the pelvis back. Blades bring together.
2. Squats on inhalation: put your heels together, pull the pelvis back, while lifting it slightly up, as if you were sitting on a chair.
3. This position should be fixed for a few seconds.
4. Then gently stand on the exhale. The load during this exercise should fall on the muscle group of the legs.

Pull up

If you decide to make a set of exercises for developing strength, be sure to include pull-ups in it. These exercises are basic, and they are performed under their own body weight or with additional weighting. If you have a horizontal bar at home, then you can perform this set of exercises to develop strength and endurance on your own at home. To properly tighten, you should follow the recommendations described:

1. Grasp the horizontal bar with your upper grip, which implies the following: arms should be slightly wider than your shoulder width.
2. Hang in this position for several seconds, as you exhale, bend your arms at your elbows, lifting your body up. During this, it is advisable to touch the crossbar with the upper part of your body.
3. After that, carefully return to the starting position.

Pay attention to the fact that the wider the arms will be located on the horizontal bar, the more tissues that are responsible for the back volume will work for you.

Barbell bench press

What other complexes of exercises exist for the development of endurance, strength and agility? You should definitely talk about the bench press. This set of isometric exercises for developing strength is suitable for those people who do not know how to increase the strength of their hands. To complete this exercise, you must follow these steps:

1. Lie down on the bench for bench press. Place your hands shoulder-width apart, grab the bar in the palm of your hand, and press on it, not on the hands.
2. Bring the shoulder blades together, then lift the projectile together with the holder. It should be located parallel to the line of your eyes. The press should be tense during the exercise.
3. Press the buttocks against the bench, hold the lower limbs tightly on the floor, the chest should be slightly rounded. Then the barbell lowers to the chest, the press is performed at a slight angle.
4. Please note that the angle between the body and elbows in the lower position should be at least 75 degrees.
5. Hands in the position of the bar above should be as straight as possible, elbows are fully extended.

Army press

This set of physical exercises for developing strength can be performed both in a sitting position and in a standing position. Used for this barbell or dumbbell. The technique for performing an exercise to develop hand strength is as follows:

1. The bar should be taken with a wide grip, when the hands are on the neck a little more than the width of your shoulders.
2. The crossbar should be raised to the level of your chest.
3. The bar rises gently up. Hands during this exercise should be straight, elbows slightly bent.
4. Then the bar should be slowly lowered to its original position, that is, to the chest.
5. At the end of this action, the bar gently lowers to the floor from the chest.

Barbell push

If you want to shock your muscles as much as possible, then perform this set of exercises to develop leg strength. In parallel with this, you will also develop strength in your hands. To perform exercises for the development of muscle strength, you must perform the following steps:

1. Stand in front of the projectile, place your socks under the barbell, shoulders should be above it. Put your upper limbs shoulder-width apart, take your pelvis back.
2. Raise the projectile with back and leg force. Hands should be straight.
3. With sharp efforts, stretch your legs and pull the bar up with your straight arms.
4. When the crossbar soars up, at this time should sit under it. When performing this action, the hands should be straight, the back is bent, the pelvis is located back.
5. You should immediately stand up from a sitting, occupying an upright position.
6. When you perform these exercises aimed at developing strength, the bar should be sharply lowered to the floor.

Turkish lift with kettlebell

A Turkish lift with a kettlebell is able to tone well all muscle groups. But if you are going to perform one of the best exercises for developing strength, pay attention to the fact that for this you will need good physical preparation. How to perform the Turkish rise? The technique is as follows:

1. Accept the prone position: lower limbs and upper stretch. One arm should be supportive, and a weight should be placed near the other.
2. Take the weight and return to the starting position. If you are a beginner, then the shell should be taken with both hands.
3. While exhaling, lift the weight on your outstretched arm. Turn your head to the shell.
4. Bend your leg, stand on your elbow with your supporting arm. The lower limb on the side of the projectile should stand firmly on your knee.
5. The elbow of the supporting arm should be straightened, the pelvis should be raised. In this case, the holding hand should be held straight; the position does not change in any way.
6. The second leg is bent at the knee, stand on it steadily.
7. Lift the body, remove the supporting arm.
8. Try to get up completely and transfer your own weight to your feet. The hand with the weight should be raised up.
9. Further, all actions are performed in the opposite direction. The exercise cycle ends in a prone position.

Dips

What exercises to develop strength need to be performed yet? These without fail include push-ups on the uneven bars. The main feature of exercises for the development of strength with parallel bars is the development of triceps, which affects the force of impact. If you perform such exercises at any angle, your arm muscles will work out equally well. It is important to note that when performing this action on inspiration, you should move slowly, and during exhalation, quickly and with effort. To comply with the following rules:

1. Stand with your back or facing the bars, grab onto them with your hands, lift your body up on straight arms, your elbows should look back during this.
2. During inspiration, the body should be lowered down, the elbows should form a right angle, that is, they are turned back and pressed to the body.
3. As you exhale, rise up to your original position.

How many approaches do?

The effectiveness of the complexes of such exercises for strength will depend directly on how often you will train, as well as how many repetitions you can perform for each set. The number of approaches needed should be determined by basic exercises. An individual element should be repeated at least 20 times. Between approaches, the pause should be no more than 5 minutes. Ideally, experts advise doing 5 sets of 5 reps. It is highly recommended not to perform more than 5 approaches.

An important role in this case is also played by the number of strength training per week. At least there should be 3. It is also necessary to pay attention to the fact that three workouts per hour will not be equivalent to one workout, but three hours.

Static exercises for developing strength and weight loss

Statistical exercises have been known to people since ancient times. They are used most often in martial arts, as well as yoga. They serve in order to feel your own body, work out coordination, develop the strength of ligaments and tendons, without using strong physical exertion and exhausting training.

To pump up the press, to tighten the muscles, to correct your posture is possible not only with the help of active and mobile exercises. Statistical load is the same effective technique to correct the figure, not inferior to exercises on simulators, horizontal bars, as well as pull-ups, squats, push-ups and other elements of sports training. Statistical exercises consist in lifting and holding a projectile or any other weight, including the weight of one's own body, motionless for maximum time. Statics needs regular training, warm-ups, and stretching, just like any other workout.

For weight loss

Any sport helps to lose weight, but at the same time, not all athletes, due to their health condition, can allow active training. But statics exercises for the fair sex allow them not to exhaust their body with excessive loads in the fitness room. Statistical exercises are suitable for people if they have contraindications in the form of diseases of the musculoskeletal system, cardiac stress, and also a serious condition after surgery. This type of exercise is able to keep the pulse normal, they do not make active movements, but the fat folds disappear. In parallel with all this, a person's tone increases.

If you want to remove extra pounds, then statistical exercises for weight loss should be combined with the right diet. Complexes are best performed not every day, but every other day, so that the muscles have time to recover. Due to this, fat burning is carried out evenly. The load on the body must be increased smoothly. The statistical exercise approach is 1 to 3 minutes, and the number of repetitions should be no more than three. Of the most effective exercises aimed at combating excess weight, the following are distinguished:

1. Strap. This exercise involves absolutely all muscle groups in your body. It is only necessary to accept the emphasis lying down, hands should be extended or bent at the elbows.
2. Side bar that tightens the press and sides. It is necessary to take the emphasis lying on its side, lean on the arm bent at the elbow.
3. The boat. This exercise allows you to tighten your abs and back muscles. You should lie down with your stomach, stretch your arms along the body, and simultaneously raise your chest and legs.

For strength

Please note that muscle strength can be developed not only with the above exercises, but also with the help of statistical ones. Statistical exercises were mentioned in ancient Eastern techniques for the development of strength. They are able to bring your body a large amount of power without building up mass. First of all, begin to perform simple complexes that do not require sports equipment. These include the popular isometric exercises that were developed by Alexander Zass.

These exercises of the popular circus athlete have gained popularity due to their incredible effectiveness. The man himself showed his own strength, raising a horse in front of the eyes of thousands of spectators, after which he wore it without much difficulty throughout the arena. He said that muscle volume compared to their strength is just something. Strength can be developed without increasing muscle mass. For starters, it will be enough for beginners to follow three approaches, the duration of which is 5 seconds. So, consider the most effective statistical exercises for developing strength:

1. Hands should be bent at the elbows near the chest. Palm rest on the palm of your hand, push your hands against each other.
2. During this exercise, it is necessary to position the hands in the same position as in the first embodiment, but to lock them into the lock. The castle is trying to disengage, stretching the upper limbs to the side.
3. Put your hands on the wall, push it with all your might, straining the whole body.
4. Stand in the doorway, rest your hands on it, try to push it apart. All efforts should be concentrated in the arms and shoulders.

Statics for the press

Many dream to bring their stomach into shape, performing various kinds of exercises.However, there are very effective statistical actions aimed at improving the bump of the press, which also literally burn extra pounds at the waist, forming a flat, beautiful, pumped up tummy. When performing such exercises without movement, the main load is simply colossal. It provokes a burning sensation, but at the same time it can be compensated for by an excellent result provided that the actions are performed regularly.

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Please note that the break between workouts is necessary for your body as well as the physical exercises themselves. During a pause, muscle groups begin to recover. If they do not rest, then you will not be able to achieve the desired result, and the injury will not take long.