home » Motivate yourself » Types of simulators in the gym with pictures. Sports exercises: overview, types, requirements for implementation What is the name of training in the gym

Types of simulators in the gym with pictures. Sports exercises: overview, types, requirements for implementation What is the name of training in the gym

In the frantic pace and turmoil of these days, few people think about maintaining health. Only when an illness comes and starts to knock down, then thoughts about the wrong way of life and carelessly lived time appear. But daily physical activity is the key to maintaining health. Sports exercises maintain the tone of the body, reduce the risk of developing cardiovascular diseases and help to correct. Depending on the goals of training, physical exercise classified into types, which will be discussed in this article.

General information

Physical (sports) exercises are a set of elementary movements, the purpose of which is the education and development of physical qualities. Their emergence is based on the borrowing of human movements and actions from labor, military, household activities: jumping, throwing, running, swimming, walking.

Physical exercise involves the performance of a specific motor action, involving certain muscles with repeated repetition. Each exercise can have several options for performing. So, by changing the position of the feet, grabbing the hands and alternating the intensity, the stimulating muscle can be changed.

Develop physical education it is possible both at home and together with fitness specialists who, based on the goals and individual characteristics of the individual, will select sports exercises. The selection of exercises to perform at home is also best coordinated with a knowledgeable person.

Classification

According to the type of muscle contraction, physical actions are as follows:

Sports exercises according to the strength of muscle contraction are divided into:

Strength training such as push-ups, weight lifting, squats and lunges. Their goal is to increase muscle strength. Muscle tension during strength work is limiting, so the speed of performing such exercises is low.
Aerobic or cardio exercises are based on increasing the heart rate. For their implementation, large muscle groups are involved (back, legs, chest), which requires high energy costs, so this type of exercise is suitable for losing weight.
Stretching, during which the muscles relax and stretch.

Where to start classes?

State the purpose of the training. It can be health promotion, endurance development, muscle building, flexibility improvement or weight loss.
Define First level physical condition, because the intensity of the loads depends on it. There are special tests that help to find out the physical condition of a person regarding such properties as endurance, flexibility, speed, strength and agility.
Compose a workout in which the types of sports exercises will correspond to the previously stated indicators (points 1, 2), that is, they will be suitable for the level of training and coincide with the goals of the training.
Monitor and analyze the results of sports activities. For example, to control the parameters of the figure and weight, and after a set of exercises to improve health, go through special tests in a month that will answer the question of how much the state of health has improved.

Health Exercises

In general, any physical activity in conjunction with a healthy diet, good sleep is a powerful foundation for maintaining health. In medicine, for the prevention and treatment of ailments, physiotherapy exercises (LFK) are used. In the exercise therapy methodology, there is a general strengthening complex, the action of which is aimed at maintaining all muscle groups.

General developmental exercises include lunges, tilts, turns, squats and circular rotations for the joints. The complex begins with rotational movements in the ankle and wrist joints, then the load is directed to the muscles of the legs and arms, after which the muscles of the body are brought into action. Rotations of the head increase blood circulation, as a result, the tone of the nervous system increases.

Walking uses 2/3 of the muscles, this stimulates the work of the organs that provide muscle contraction. As a result, the activity of the nervous system improves, the work of the endocrine system is stimulated, since the production of hormones begins, which alleviate the load on the muscles. It also intensifies the work respiratory system and hearts.

Slimming Workout

A complex consisting of aerobic, strength and flexibility exercises is considered optimal in the fight against excess weight. You can do sports exercises at home for weight loss. Below is an example workout. To achieve the result of this program, you need to practice 4 times a week.

Run in place for 4 minutes with high hips. In this case, it is necessary to perform the exercise with high intensity for 20 seconds, then take a break for 10 seconds.
Alternating squats with push-ups. At home, in the absence of a squat bar, 2 one and a half liter plastic bottles of sand should be prepared. 15 squats, 10-20 second break and then 10 pushups. There are only three such repetitions, between which the rest is no more than one minute.
Jumping over an obstacle according to the principle of the first exercise (20 seconds of work, 10 seconds of rest).
Plank on elbows for one minute.
Side plank for one minute on each side.

Overview of physical exercises for muscle building

There are basic exercises, performing which a bodybuilder of any physique can increase muscle mass. These are squats, bench press and deadlift. During their study, weights are used, so the complex aimed at building muscle should be performed in the gym, where the instructor can insure the athlete.

Each exercise is performed three times for 8-12 repetitions.

Chest workout: bench press on a horizontal and incline bench; breeding hands from a bench with dumbbells, push-ups on the uneven bars.
Shoulder exercises: bench press, deadlift narrow grip barbells to the chin and breeding with dumbbells while standing.
The load of the back muscles: hyperextension, deadlift, pull-ups.
Press: hanging legs on the horizontal bar, twisting, bending the torso on an incline bench.
Hips: lunges, leg curls, weight squats, leg presses, barbell calf raises.

Development of flexibility

Feet shoulder-width apart, straight arms raised above the head. It is necessary in this position to tilt the body first to the left, then to the right. Lower your hands, take another breath, lifting them up, and repeat the exercise, tilting the body forward to parallel with the floor.
Put your feet slightly wider than your shoulders and lower your body down, while trying to touch the floor with your hands, and then with your elbows. After some time delay, slowly return to initial position. Then repeat the exercise for each leg.

Children's sports exercises: morning exercises

Morning exercise helps to create a good mood and charge the child with positive energy for the whole day. To interest the baby to start his day with a charge is the responsibility of the parents. To make sports exercises for children a joy, it is better for the whole family to perform a simple complex daily to cheerful music.

Charging begins with a minute walk on the spot. Then you should take a breath-exhale, raise your hands above your head and slowly lower them through the sides. Perform squats 10 times; body tilts forward, backward, to the sides and push-ups from the floor 3-5 times. Now you need to restore your breath for 30 seconds and start swinging your arms, legs, jumping in place. Gymnastics ends with a minute run in a circle and slow walking.

Benefits of sports training

Weight normalization.
Stimulation of blood circulation, providing the intensity of metabolic processes.
Development of valuable qualities of character: courage, determination, diligence and perseverance.
Improvement of respiratory and cardiovascular activity.
Strengthening the muscular corset and correcting the curvature of the spinal column.
Development of flexibility of ligaments, joints.
Instilling discipline.

Hello dear friends! Today, the topic under consideration is “Which muscles work on which simulators?”.

I suggest you take a kind of "Young Fighter's Course" Are you ready? Go! To get started, set out for yourself rough plan workout that you will always follow. Include a warm-up, main body, and cool-down. The warm-up and cool-down should take at least 20 minutes. Such rules are invented in order to adjust the body to a different environment. Time allocation rules are important to follow in order to obtain results and prevent injuries.

Consider all types of simulators on which we will be engaged.

What are the trainers?

Cardio trainers.
Strength trainers.
Block trainers.

If the question arises - “Which simulator will help to remove the stomach and sides?”, then anyone will confidently show you to the cardio room, because it is there that the most effective simulators for reducing volumes are located. Almost everything in the cardio zone additionally shakes the buttocks and legs. If you are more interested in which simulator you can use to pump up the buttocks, then you are on the road to the “rocking chair” - the power room.

Block simulators are a special article. Formally, they belong to the force, but they are distinguished because of their versatility. They have "Bottom Blocks" (those attached at the bottom, and which most often need to be pulled up) and "Upper Blocks" (attached at the top, and they need to be pulled down). Worked on them.

So, cardio equipment, which one to choose?

exercise bike Treadmill Ellipsoid Stepper

The exercise bike develops general endurance, pumps calves and legs in general.
The ellipse is similar to a bicycle, but more aimed at the quadriceps. (By adjusting the stride length, you can change the emphasis of the load from the front of the thigh to the buttocks).
The treadmill pumps the legs and increases endurance (This is the most energy-intensive type of simulator, but should be used CAREFULLY: shock loading can have a bad effect on the knees, it is recommended to alternate with an ellipse).
The stepper imitates walking up the stairs, shakes the buttocks and quadriceps.

All cardio machines improve endurance and help burn calories, you can choose the one that you like best for training. Interval loads are more effective in fat-burning training - cyclical alternation of load or speed (depending on the simulator).

The next item is which simulator trains which muscles. The list of simulators and exercises for muscle groups will be listed in the form of small sections, for ease of perception.

What simulators pump the shoulder girdle and arms?

Dumbbell Raises Crossover Low Pulldowns Crossover Upper Pulldowns Crossover One Arm Low Pulldowns

For the shoulders, free weights are mostly suitable - dumbbells and barbells.

To work out the deltoid muscles (they are located directly above the shoulder joint), exercises are used with lifting dumbbells to the sides, forward, up. These muscles are small and tire quickly, so about 20 repetitions is enough to get you a feel for the exact location of your deltoids.
Biceps are pumped by all simulators associated with bending the arm. For example, the pull of the lower block for biceps in a block simulator.
Triceps are pumped opposite, arm extension. The same block simulator, but we take upper block, and drag it down.
Pulling the lower block of the crossover with one hand

What simulators pump the chest?

Flattening dumbbells lying on a bench
Bringing hands together in the Butterfly simulator Pulling the upper block with straight arms in a crossover Bringing hands together in a crossover

Pectoral muscles can be trained with push-ups, barbells, or such simulators as:

"Butterfly" (the most democratic simulator, suitable for both girls and men).
Bringing hands together in a crossover (guys will like it more, it looks like two cables that need to be brought together with effort in front of the chest).
The pull of the upper block down with straight arms (we try to feel. It is the chest that works, not the arms).
All kinds of benches are helpers for working with dumbbells.

What simulators shake your back?

Smith Machine Rows Smith Machine Squats Lower Block Rows Vertical Raises

Back, it's our everything. Let's see what is in the arsenal of the force hall for her.

From experience, the most effective back simulator is a hyperextension bench (the deep layers of muscles, skeletal, are trained).
"Smith's simulator" In it, you can perform barbell traction to the belt (mainly the latissimus dorsi muscles work).
Traction of a vertical block to the belt while sitting (the name is complicated, but the exercise is easier).
Squats with a barbell in the Smith machine (most importantly, a basic exercise for the legs and buttocks).

What exercises pump the press?

Trunk raises on the bench Crossover crunches Leg pull-ups on the machine Hanging leg raises

For general strengthening of the core, the “plank” exercise is ideal. A rare trainer has not been tortured with the question - “What is the most effective simulator for the press?”. There are several simulators, all of them are associated with bending the body forward (if conditionally, then the head to the hips)

Twisting on the block (pull the upper block down, as if stooping).
Trunk raises on the bench (as in school).
Hanging leg raises (simulator with support under the elbows).
Pulling up the legs with weights (pendulum type simulator).

What simulators shake legs?

Weighted calf raises
Bending the legs in the simulator
Leg extension in the simulator Leg press in the simulator

The legs include several muscle groups: quadriceps (front side of the thigh); biceps (back of the thigh); calves (everything is clear with them) and buttocks (we will consider them separately, because it is most interesting for all girls to know which simulators to use to pump up their buttocks)

The leg press machine trains the legs in a complex way (depending on the position of the legs, you can emphasize a little)
Leg extension in the simulator (shakes the quadriceps in isolation. We sit on a chair and just straighten our legs)
Bending the legs in the simulator (shakes the biceps in isolation, looks like a bench with a roller. We place the roller below the calves, and bend the legs)

The thrust of the lower block (we fix the cable of the block with a cuff on the leg, and perform swings back).
Romanian deadlift in the Smith machine (a must for those who really want to pump up beautiful buttocks).
Lunges with a barbell in the Smith simulator (we are trying to squat on one leg, leaning a little on the second).
Mixing and breeding legs in the simulator (we train the small gluteal muscles, give the pope volume).
Squats in the Smith machine (easier than regular squats by reducing the effort to maintain balance).

In each exercise that you perform for the first time, it is important to observe the technique. If in doubt about the correctness, it is better to ask a coach, a friend, or the Internet. Your health is more important than embarrassment, and besides, most athletes are kind and helpful people, and many will be happy to help with advice.

This concludes today's review of the main simulators for muscle groups. We got acquainted with a decent list of exercises and simulators. Now the purpose of most of the devices in the gym is clear to you, and you will definitely not be bored at the next lesson in the gym.

Video review of exercise equipment in a rocking chair

I wish you progress in training and success in your endeavors! Thank you for your attention.

It is imperative to start and end a workout with a warm-up, in order to avoid various injuries and damage;

Training usually consists of 5-15 cycles, lasting from 6 seconds to 2 minutes, the total duration of the training is from 2 to 30 minutes;

The load increases gradually and by a maximum of 10% per week;

Start with 10-15 seconds of high-intensity interval, then make the low-intensity interval 3-5 times longer. Over time, the duration of the intervals increases, and the difference between high and low intensity decreases;

VIP - training is not for every day! Such classes should be carried out a maximum of three times a week;

Monitor your well-being, if you feel tired, malaise or persistent muscle pain, it is better to skip or stop training.

Types of interval training

There are many types of HIIP, and every day the number is increasing, because interval training gives a lot of imagination to trainers. We will tell you about the most popular varieties of high-intensity training.

Sprint

This type of interval training will help create dream legs and buttocks by activating fast fibers and their microdamages.

Start your workout with a vigorous warm-up for 10 minutes. Then 10-30 seconds of sprints, give your best, rest 1-3 minutes between sets. Only 5 approaches. At the end of the workout, a hitch and stretching is required.

interval running

Running is one of the most popular types of interval training. This time intervals are not measured by time, but by distance.

For the development of strength and power - from 100 to 400 meters, for endurance - up to several kilometers.

Start with the minimum distance and run 80% of the way to top speed, and walk the rest, restoring your breath. Over time, increase the speed and number of laps. With the improvement of the result, it is also possible to increase the distance of one interval by 200 meters. The main goal is to run all the way at maximum speed.

Tabata Protocol

Designed by Japanese trainer Izumi Tabata interval training considered one of the most effective. It lasts only 4 minutes, and you can burn calories and fat in 45 minutes of not very intense cardio.

The principle of training is that in 4 minutes you perform 8 super-intensive approaches for one muscle group. The approach is divided into two phases:

In the first phase, you perform the exercise for 20 seconds, trying to do the maximum number of repetitions, from 20 to 35 ideally. Moreover, the exercises can be any: squats, push-ups, twisting on the press, pull-ups, etc.

The second phase is the rest phase, its duration is 10 seconds. During this time, you restore breathing and pulse. The set is then repeated again.

Fartlek or speed game

Fartlek, which means "speed game" in Swedish, is also one of the most popular types of such training, and was created to train Swedish Olympians. The essence of training in the competition of two people in interval running, and it consists of 6 stages.

In the first stage, a warm-up run for 10 minutes. Then, on the second, intensive running for the same time. The third stage is recovery, 5 minutes of brisk walking. Next, we start running a race of 100 meters along a straight road, and on the fifth we run such a number along the slope. At the final stage, we restore breathing by slow walking for 5 minutes.

Who are these workouts for?

It is very important to remember that initially interval training was used only to prepare athletes for competitions, and only a few years ago it went “to the people”. Before starting high-intensity training, be sure to consult your doctor! VIPP carries a heavy load on the cardiovascular system, and for people who have problems in this area, it is simply contraindicated!

What are basic exercises?

Basic exercises are those in which several movements are involved in movement at once. muscle groups, and at the same time there is a flexion or extension of several joints at once. Due to this, the body receives more intense training stress, the secretion of its own anabolic hormones increases, and the desired result is achieved much faster. In basic exercises, you can use more working weight, which is why it is believed that they form the strength "foundation" of the athlete.

The best basic exercises for different muscles

There are both basic and isolation exercises for each muscle group. It is especially important to perform basic exercises for beginner athletes. So you will quickly lay a certain power base, with which it will be easier for you later to build muscle, improve the functionality of your body or increase record weights in power movements.

It is worth noting that not all athletes will benefit from regular basic exercises. Many of them involve a strong axial load on the spine. Fulfill them Not recommended with herniated discs and protrusions, especially in lumbar. In addition, performing these exercises with huge working weights is a rather traumatic activity, and the slightest deviation from correct technique can not only exacerbate existing health problems, but also cause new ones.

Below we provide a partial list of basic exercises for each muscle group. They are suitable for both men and women, the most important thing in them is the observance of the correct technique.

Basic leg exercises

Let's talk about basic leg exercises first. After all, many ignore this muscle group, but in vain.

Squats

– it is one of the fundamental exercises in any sport. Deep squats provoke a powerful release of testosterone, which helps to recover and progress faster. In this movement, one way or another, almost all the muscle groups of your body work. The main dynamic load falls on the quadriceps, biceps femoris, spinal extensors, gluteal muscles and adductors of the thigh. When working with serious weight, a significant static load falls on the abdominal muscles, shoulders and trapezius muscles.

The main thing in this exercise is to monitor your breathing (exhalation is done strictly when lifting) and keep your back straight throughout the movement - this way you will protect yourself from injury.

A clear position of the head helps to stabilize the movement - the gaze should be directed strictly in front of you or slightly up, so it will be psychologically easier for you to get up from a lower position.

leg press

It cannot fully replace heavy barbell squats, but the load on the legs is no less: the front, back and inner thighs and gluteal muscles work.

The most important thing in this exercise is not to overdo it with the working weight. This will make it harder for you to control the correct position of your knees. If you bring them inside the trajectory of movement, you risk injury to the ligaments. It is also important to work in a comfortable amplitude. Do not try to lower the platform as low as possible. The geometry of most simulators is designed in such a way that at the lowest point your spine will be rounded in the coccyx area. This is an extremely dangerous position.

Lunges

You can perform lunges with your own weight, or. In any variation, you will engage all areas of the leg muscles. Depending on the width of the step, the direction of movement and the position of the foot, you can slightly accentuate the load in one area or another, but such a load will stress the entire muscle mass and lead to faster progress.

Sumo deadlift

This is one of the "big three" exercises. A wider stance in shifts almost all the load on the adductors of the thigh and quadriceps. Also, the biceps femoris and the extensors of the spine are actively involved in the movement. The amplitude of movement in the sumo stance is a little shorter, but this does not negate the powerful static tension in the abdominal muscles, back, trapezium and arms.

The correct sumo deadlift technique involves a deep squat in the starting position and keeping a straight back throughout the exercise. So you minimize the risk of back injury or umbilical hernia.

Basic back exercises

Now let's talk about how to achieve a powerful muscle corset and swing your back.

Pull-ups on the horizontal bar

The bar is a wonderful machine with which you can work out the entire muscle mass of the upper back. If you are, then the latissimus dorsi, trapezius and rhomboid, posterior deltoid muscle bundles, as well as large and small round muscles are involved in the work.

If you use more, then the muscles of the hands will be strongly included in the work: biceps, brachialis and forearms. To partially reduce the load on the hands, use the wrist straps. If you want to load your back muscles even more, do a slight bend in thoracic region spine and reduce the shoulder blades at the top point of the amplitude.

Bent Over Barbell or Dumbbell Row

Horizontal rows make your back thicker, which is important for building a massive torso. loads the entire array of the upper back, rear deltas and biceps. Also, a strong static load goes to the extensors of the spine and abdominal muscles. Experienced athletes will be able to focus the load on a particular area latissimus dorsi. If you want to hit the bottom of your lats more, use a reverse grip and pull the bar straight up to your waist. If your goal is powerful upper lats, rhomboids, and trapezius muscles, work with an overhand grip and lift the bar to the bottom of your chest.

It helps to pump up the back no worse. This is a one-way movement, so the stabilizer muscles will work even harder here: the extensors of the spine, abs and deltoid muscles. It is recommended to perform both of these exercises with moderate weight and not to use cheating (swinging the body).

It is much more important to include the back muscles in the work as much as possible, bringing the shoulder blades together at the top point, than to try to throw the barbell or dumbbell up in all available ways.

T-bar pull

In almost every modern gym there is a special machine for working out the muscles of the back - the T-bar. They come in two types: with and without an emphasis on the chest. The variation of the T-bar row with an emphasis on the chest allows you to almost completely simulate the performance of a barbell row in an incline, but with only one difference - due to the fixed position, the axial load on the spine is minimized. Working in the simulator without emphasis does not give this, but due to the constant retention of the slope, all back muscles work in statics throughout the entire approach.

Another plus of this simulator is more grip variations. For example, a narrow parallel grip allows you to perfectly work out the middle of the back, you cannot imitate such a movement by working only with a barbell or dumbbells.

If your gym does not have such a simulator, it does not matter. You can imitate the T-bar pull using a regular Olympic bar from a barbell and a handle with a narrow parallel grip from a back block simulator. In any case, this exercise is worth doing on an ongoing basis - the back will quickly become more bumpy and massive.

With the classic setting of the legs, it implies a shift in the load on the back muscles. The classic stance implies the location of the legs shoulder-width apart, the hands hold the barbell a little wider, a slight squat is made and a forward lean is made. Hold the bar as close to the lower leg as possible, then the trajectory of movement will be strictly vertical. The legs here work only at the moment the bar is lifted off the floor, mainly the buttocks and hamstrings work. But the upper 2/3 of the amplitude you pass through the work of the extensors of the spine. A strong static load falls on all the muscles of the upper back, trapezium and biceps. It is essential to keep your back straight throughout the entire set.

Doing the “hump deadlift” is one of the most common mistakes novice athletes make, but in no case should you lift serious weight in this way, it can put an end to your sports career.

It is very important to breathe correctly during the deadlift. Expiration too late will increase intracranial pressure, which may cause dizziness, and the workout will most likely have to be completed. If you want to increase strength and work out the upper phase of the movement, perform deadlifts from plinths (stands). This will reduce the load on the legs to almost zero, and you can pump your back even more.

Basic chest exercises

Considering the basic exercises for the chest, one cannot help but dwell on the following.

- probably the most common exercise in all gyms. For many, it is important to raise the maximum here big weight rather than trying to pump your chest. Therefore, this exercise cannot be called isolated, the triceps and shoulders work here no less than the pectoral muscles. The static load falls on the extensors of the spine, the latissimus dorsi and trapezius muscles of the back, biceps and abdominal muscles.

Many athletes pull the shoulder blades as hard as possible, arch the lower back, make a bridge and use a wide grip - this shortens the range of motion and further reduces the load on the chest muscles. However, this exercise is considered one of the most effective for recruitment. muscle mass. This is true, because all the muscles work here one way or another. shoulder girdle. You can do the bench press while lying on an incline bench or lying upside down. This emphasizes some of the load on the top or bottom of the chest, respectively, but the load from the triceps and front deltas will not disappear anywhere.

Push-ups on the uneven bars

- This is an equally effective exercise for working out the lower part of the chest, but the triceps and front deltas are no less involved here. Of course, the correct position of the body and elbows will help you focus on working out one or another muscle group. If you spread your elbows to the sides and make a slight tilt forward, the pectoral muscles will work harder. If you keep your back straight and lead your elbows along the body - triceps.

However, many athletes ignore such technical details. If you do not have problems with the elbow joints, then you can afford to do this exercise both in chest training and in arm training. If necessary, use additional weights in the form of a disc or a dumbbell suspended from a belt.

In the common people, this movement is often referred to simply as “wiring”. This exercise should also be classified as a basic one, since to achieve a truly impressive volume pectoral muscles it will be difficult without it. The pectoral muscles really “love” the accentuated phase of stretching, for them this is a very powerful impetus to growth. Therefore, combine the dumbbell layout with two or three bench press exercises performed at different angles - this is quite enough for a productive training and further progress.

Basic hand exercises

Now let's discuss the basic exercises for the arms and shoulders.

Close Grip Bench Press

This is the foundational movement for triceps growth. All three of its bundles work evenly here, as well as the inner part of the pectoral muscles and the front deltas. When performing, it is important to unbend your arms in the same trajectory. To do this, concentrate on the position of the elbows, they must be pressed to the body all the time.

Triceps is a fairly stubborn muscle. In order for it to grow, you need to do both strength work and just pump blood into the muscle in a more high-rep mode. That is why, while gaining muscle mass, it is recommended to focus on this movement, because your strength indicators in it will not be much lower than in the classic bench press with a wide grip.

Barbell curl for biceps

The biceps of the shoulder is a relatively small muscle group, and almost all exercises for its development come down to one thing - flexion of the elbow joint. this is exactly what it is, but here you can vary the width of the grip and the position of the elbows to work both heads of the biceps evenly. In addition, this movement places a strong static load on the anterior deltas and trapezius muscles, while the spinal extensors and abs play the role of stabilizers.

Basic shoulder exercises

Consider the most effective exercises to help strengthen your shoulders.

Army barbell bench press

In this movement, you work all three bundles of deltoid muscles, triceps and a little upper part chest.

In addition, it is very important for the development of control over the whole body, because all other muscle groups, to one degree or another, play the role of stabilizers.

In this movement, there is a fairly strong axial load on the spine, so it is recommended not to chase record weights in it and, if necessary, use an athletic belt. If you want to reduce the load on the lower back, do a barbell or dumbbell bench press instead. Until now, there are numerous disputes about how to lower the bar correctly: behind the head or in front of you.

There is no fundamental difference in the load, simply due to the structure of the shoulder joint and its natural flexibility, it is more convenient for some athletes to perform a bench press from behind the head. The fact that this makes the rear deltas work harder is one of the most common fitness myths.

Barbell pull to chin

Despite the fact that the target muscle group when performing A set of basic exercises for men

These workouts with basic exercises are a classic three-day split (working out different muscle groups on specific days of the week). It can be used at any stage of the training, but highest score you will extract from it during the period of mass gain.

Trained muscles	Exercises		Rest time between sets
Chest + Triceps + Abs	Bench press lying on a horizontal bench	4x6-10	1-1.5 min.
		4x8-12	1-1.5 min
	Push-ups on the uneven bars with additional weight	3x12	1 min.
	Close Grip Bench Press	5x8-10	1-1.5 min.
	Hanging leg raise	4х15-20	1 min.
Back + biceps	5x5	2-3 min.
	Wide grip pull-ups	4x8-15	1.5-2 min.
	Bent over row	3x8-12	1.5 min.
	Incline dumbbell row	3x8-12	1.5 min.
	Barbell curl for biceps	4х12-15	1 min.
Legs + shoulders	Squats	5x5	2-3 min.
	leg press	4x6-12	1.5-2 min.
	Barbell lunges	4x10-15	1.5-2 min.
	Sumo deadlift	4x8	2-3 min.
	Army barbell bench press	5x8-12	1.5-2 min.

A set of basic exercises for women

The principle of basic training is the same for men and women: we just try to do intensive multi-joint movements. The only difference will be the order of the exercises, the number of repetitions and the rest time between sets. This will allow you to train productively, get rid of extra centimeters, but not much “kill yourself” in the gym.

Trained muscles	Exercises	Number of sets and repetitions	Rest time between sets
Chest + Triceps + Abs	Bench press lying on a horizontal bench	4x8-12	2-2.5 min.
	Incline Bench Press	3x8-12	2-2.5 min
	Push-ups on the uneven bars	3x10	1 min.
	Close Grip Bench Press	4x8-12	1-1.5 min.
	Hanging leg raise	4х15-20	1 min.
Back + biceps	5x5	2-3 min.
	Pull-ups in the gravitron with a wide grip	4x8-12	1.5-2 min.
	Bent over barbell row with reverse grip	3x10-12	1.5 min.
	Barbell curl for biceps	4х12-15	1.5 min.
Legs + shoulders	Barbell lunges	4x10-15	1.5-2 min.
	leg press	4x10-12	1.5-2 min.
	Squats	4x8-10	2-3 min.
	Seated Barbell Press	5x8-12	1.5-2 min.