Exercises for different muscle groups. Training program for all muscle groups at home
Among the complex exercises for all muscle groups distinguish a fitness program with exercise and stretching, known as "Full Body". The technique will need beginners in the field of bodybuilding, new athletes, athletes who want to lose weight. An intensive training system will help avoid muscle atrophy and tighten the muscles of the torso.
When strengthening the abdominal muscles, we are most focused on strengthening the abdominal muscles, lower and middle parts of the oblique and oblique abdominal muscles. These parts are most often weakened. The abdominal muscles along with the back muscles contribute to proper posture. Thus, exercises are carried out to strengthen the rectus and oblique abdominal muscles. Part of the lesson focuses on strengthening the muscles of the back. The abdominal muscles, back muscles and back ridges must be strengthened evenly.
The lesson is aimed at strengthening the muscles of the lower half of the body. It focuses on strengthening the buttocks and thigh muscles. Fitness instructor does not forget to involve other muscular groups of legs. He exercises with the weight of his body, but also with light weight and dynamics. Various study guides are used to make the lessons always creative and useful.
A set of exercises for all muscle groups
Effective from the point of view of fitness, training for the whole body will provide an opportunity to pump up the press, activate the splitting of the inner layer of fat and become the owner of a beautiful slim body with no visible flaws. Complexes of exercises for all muscle groups in non-professional home conditions include:
The core or center of the body is the name of the muscles that we call the system of deep stabilization. They are stored under the superficial muscles, including the pelvic floor, the transverse muscle, the respiratory muscle, the spine and the back of the oblique abdominal muscles. By strengthening them, we will achieve correct straight posture, we will be able to eliminate problems with back pain, cervical spine, as well as hips, knees and shoulders, strengthening the pelvic floor, we can promote sexual function and prevent incontinence.
By strengthening the center of the body, especially the pelvic floor, women can also alleviate the difficulty of conception and the postpartum period. The center of the body is important for all power and conditioning programs of the body. This creates stability for all other movements. It also helps prevent injuries and imbalances due to the unstable fuselage. During the exercises, we will include balance training aids, such as BOSU®, overlay, large balls, and focus on correct exercises.
- Gymnastics, based on squats, bends, waving your arms.
- Charging "bike", responsible for the elastic press and a thin waist. The maximum load of the abdominal muscles is possible while balancing the entire body. The bent leg must remain in a "frozen" state. When "rotating the pedal" try as much as possible to tear the leg and neck from the floor surface.
- Training of pectoral muscles. Press one hand against the other in the chest area. Overcoming resistance, squeeze the palm.
- Training for hips, buttocks. Lie down, put your head on a straightened arm, bend your leg. Alternately lift the straightened and hind legs bent.
Basic exercises for all muscle groups
Unlike isolated, basic exercises for all muscle groups provoke active secretion of the hormone testosterone in the blood. This process improves metabolism, reducing the level of subcutaneous fat and contributing to an increase in muscle mass. The use of symmetrical muscle groups and exercises for them will allow you to adapt to external systematic loads, distribute them. Exercises for different muscle groups include:
Intensive aerobics lessons aimed at training and strengthening the muscles of the whole body
Aerobic training aimed at the rapid burning of subcutaneous fat, increasing fitness and endurance. Cardio glasses enhance the activity of the heart, lungs and the formation of muscle groups throughout the body, including the legs, chest, shoulders and abdomen. A wide range of movements in this exercise will increase your metabolism and maximize your results.
Tabata is a very effective and demanding interval training method that increases physical condition and strength at the same time - you get an aerobic form and increase your dynamics. It is designed for fitness simulators of all levels of fitness, from beginners to elite athletes.
- pull-ups with different grip when using the horizontal bar or the crossbar;
- curl, stimulating the growth of total muscle mass;
- hyperextension;
- push up from the floor, shops.
Strength training on all muscle groups
Complex exercises for the whole body localize the effect on the tone of the body. In addition to weight, they will require a regular approach, balanced nutrition and endurance. Strength training for all muscle groups involves the use of technical equipment. As an option - barbell. For strength training without the use of a simulator include:
Practice only with your own body weight.
However, the intensity can also be increased or decreased by changing the trainer's attitude to the hinge point. It is incredible how the movement of the body just a few centimeters changes the intensity of the element being performed. At any time or after each repetition, the intensity can be easily adjusted. The lower the hovering point, the higher the intensity and vice versa. The best intensity is to understand that the last couple of repetitions are performed almost until complete exhaustion of muscle strength.
- equipment basic squats with collapsible barbell;
- presses in different positions;
- lifting, bending power load;
- pulling up with a collapsible barbell;
- lunge with a universal projectile.
Dumbbell exercises for all muscle groups
Compared with a different power load, the dominant feature of dumbbells is compactness, low risk of injury. Exercises with dumbbells for all muscle groups will provide an opportunity to acquire specific equipment for bodybuilding. The basic training system prioritizes an increase in biceps and triceps, muscle development:
During each exercise, stabilizing muscles are activated as much as possible, and all the rules of functional training are maintained. Exercise focuses primarily on body rotation and proper coordination of movements and maintaining the balance of the whole body. Throughout the workout, they train with their own body weight and against the resistance of expanders, which have several load options. The exercise supports the stimulation of the basic movements of some combat sports, rowing, tennis, hockey, golf, as well as movements from everyday life.
- back and press;
- hips;
- lower leg;
- chest
Exercises with a weight on all muscle groups
The technique of the famous athlete Roger Lockridge is recognized as the best in the world for building muscle and losing weight. Exercises with a weight on all muscle groups include the following steps:
- Basic training, including swinging weights, squats, pushing up, twisting. Each of the exercises is allocated one day. It is necessary to begin with the minimum weight of the projectile, gradually increasing it. Mahi weights involve the hips. To do this, it is worth shaking the body and throwing sports equipment up to the level of the chest. It is important not to forget about cardio. Photos of positions will help to avoid mistakes. Squats pumped quadriceps well. To carry out the press, take the projectile by the handle and make a half squat with throwing the weight upwards.
- Isolated work aimed at training the lower, upper body and body. A jerk with a weight involves squatting, bending the elbow and full extension, lifting the weight up. The projectile to the stomach causes the body to bend in the back and attract the projectile to the stomach. When performing the body must remain stationary. A mill with weights is based on lifting the load up to the level of an outstretched arm.
The name originated as an abbreviation "both sides up", translated into "both sides up". Are you ready to understand what your body can do? If you cannot get more strength and lose weight with the same training plan, it's time to prepare a new plan to gain more muscle. It is important to overcome each exercise, strengthen all muscle groups and eat healthy. In this article, you will learn how to be stronger and develop muscle.
Exercises for different muscle groups
If you practice aerobically for a long time, you will not have more muscles. The heavier the weight that you lift, the more the muscles are “damaged”, and the more powerful they will be restored. If you overcome this exercise, your body will weaken. As for the muscles, sometimes less is less. Between workouts, allow your muscles to rest for at least one day to recover and avoid injuries. Prepare a training plan. In addition to strengthening, you should also eat healthy and relaxing. Eat foods that are high in protein and fiber, such as fruits, vegetables, or fish. Have an individual training plan and include the exercises listed in this article. Some bodybuilders build up six hours a day, but if you want to have big muscles, you do not need to do this for so long. Training is conducted sequentially - one series is the number of exercises that you perform before the rest.
- Every night you recover, so that your body has time to be reborn.
- When lifting dumbbells your muscles get tired and begin to recover.
- You will not reach the big muscles, exercising longer, but lifting heavy weights.
Stretching on all muscle groups
Careful warming up before training is a must-have attribute of the athletic body of the body. As a quick warm-up before stretching, an excellent option would be running, exercise bike, jump rope, aerobics. Stretching all muscle groups helps to improve posture, increase the elasticity of the biceps, develop coordination, form a flexible body. Exercises for all muscle groups include:
Thirty-minute training for women provides an ideal and effective solution. This is a comprehensive exercise program that includes elements of cardiovascular and strength exercises at the same time. It strengthens muscles, strengthens the body, speeds up metabolism, burns fat and helps reduce weight. In half an hour you move from one station to another within 30 seconds. You can come at any time and without an order. Your exercise begins when you come. You enter any free position and move in the same direction as the rest.
- Stretching the muscles of the neck by tilting the head in opposite directions. With each lesson, keep the slope in a given position longer.
- Stretching the muscles of the shoulders, back, chest. Raising your hand up, you need to pull it over your head, closer to your ear, until you feel the tension in the delta. Bending the arms behind the back in the elbows closer to the right angle, pull with one hand to the opposite shoulder.
- Stretching the muscles of the back. Clasping the vertical support with one hand and straightening your legs, lean back. Hold a few seconds in this position.
- Stretching the muscles of the arm and wrist involves working out the biceps, triceps. Throwing one arm behind his back to bend it at the elbow. Another pull over the elbow, as long as possible, in the direction of the back down. In order to stretch the biceps, it is necessary to stand on all fours, twisting the wrists. The hips should lightly touch the feet. Bending your back, slowly lean back. Alternate body tension with relaxation.
Video: exercises on all muscle groups for women
How does the expression work within 30 minutes?
In just 30 minutes you train evenly in all muscle groups. Half an hour is a time that even a very busy woman can afford to invest in her health and beauty three times a week. Proper circle training involves some form of initial warm-up. This may be just a few minutes of on-site work. Simply, anything that increases the heart rate, will speed up breathing and warm your body.
The goal of aerobic exercise is to maintain the heart rate in the so-called aerobic zone for at least 20 minutes. With enhanced aerobic exercise, your body uses fat reserves for energy. In the aerobic zone, you do not create muscle, but burn fat.
Often, newcomers cannot build a valid program that could bring remarkable results. How to choose a set of exercises for all muscle groups? Oddly enough, to make it simple enough. Read more about the principles of selection of exercises read further in our article.
Basic exercises
Several joints will be engaged, which is a perfect advantage during the mass-set cycle. Work of this type loads much more muscle groups than performing isolated exercises. Training for all muscle groups must necessarily include basic movements, which will make you stronger and more voluminous (in terms of muscle mass). It is logical to conclude that the load of a larger number of muscles better develops the muscles as a whole. Such movements include squats, bench presses, thrust, pull-ups and push-ups. By the way, if you have excess finances (50,000 rubles and more), then you can purchase a professional simulator for all muscle groups (its photo is below).
You need to maintain your muscles if you are trying to reduce your weight. Strength training means that you exercise your muscles with more intensity than usual. Exercising against too little or too little resistance does not lead to muscle building. Muscles are needed to help you lose weight and maintain weight forever. In addition, the muscle is equal to the shape and shape of the body exactly what you want.
After strength and aerobic exercises, your muscles will warm up well and are ready to stretch. Stretching helps keep your joints stronger and increases the range of motion. Stretching also increases strength training, improves balance and provides a healthier back.
The main principles in training
First of all, the progression in loads is very important - it will force your muscles to develop in size and strength indicators. Of course, if you do not increase your working weight, then there’s no need for muscles to grow. If you work without a personal trainer, we strongly recommend keeping a diary in which to record all your results. So you will be able to systematically increase the load on training, making up an effective complex for all muscle groups.
The correct course of a circuit workout is: When you enter a circle, train at each station slowly for the first three to five minutes. Do the same at the end of the circle. This will allow you to warm up your body, and then calm down at the end of the exercise. After a warm-up, start exercising intensively on each machine. The intensity of the exercises on the bidirectional weight machine is easy to raise, and then maintain in the aerobic zone. When you move in a circle, you get to the machine that strengthens the upper half of the body, through the aerobic station, to the machine that uses the lower part of the body, and so on.
The next principle is microperiodization, the essence of which lies in the alternation of hard and light workouts. What is the point of this? The fact is that the muscles need about 1 week to fully recover, after which there is supercompensation (growth of muscle fibers). Nevertheless, this situation concerns only large groups (back, chest, legs), while small ones (arms, deltas) lose the effect of such a long rest. Therefore, the alternation of hard and light weeks in the gym is justified. When you will make your complex of exercises for all muscle groups, be sure to consider this fact.
At the same time are both strength and cardiovascular training. Core exercises usually include multiple joints and require the coordinated use of several muscle groups. These include bench press, squat and backlash. Because larger muscle groups are involved in these exercises, heavy loads can be lifted.
All factors contributing to development are key to developing muscle strength and volume, but choosing the right exercises is undoubtedly one of the most important. The reason is simple: if the exercise does not focus on the right muscle group, there are no other factors. Simply put, muscles not included in the training program cannot affect the program. That is why choosing the right exercises is the first step in creating a curriculum.
Training split
So, we give the first set of exercises for all muscle groups, which is ideal for athletes with a level higher than the initial:
Monday:
- Chest
- bench press on incl. bench (4 x 10);
- press with dumbbells on horiz. (3 x 12);
- bars with weights (3 x max);
- "butterfly" (3 x 15).
- lifting dumbbells standing (3 x 10);
- “hammers” (3 x 10);
- scott simulator (3 x 8).
- Back
- deadlift (4 x 8);
- lever thrust (3 x 10);
- upper thrust (3 x 12).
2. Triceps
For the development of muscles all the exercises in the training unit can be divided into basic and additional. Basic exercises are exercises aimed at strengthening and should act on the muscle groups where we want to increase muscle strength. For top athletes, basic exercises not only affect the muscle groups used in sports performances, but should also be selected to simulate sports activities. For example, basic exercises for weightlifters are a step and a market, for power triggers - bench press, squats and a backlash.
On the other hand, the biceps stroke is an exercise that moves only in the joint and is usually called an additional exercise. The difference is observed in the world record with a kick of more than 400 kg and a squat more than 500 kg, but with a one-handed biceps, it does not exceed 180 kg. Since core exercises require a high level of strength and coordination, they should be placed at the beginning of the training department until the muscles get tired. In extra exercises, movement usually occurs in only one joint.
- (3 x 10);
- bars (3 x max);
- push-ups between benches (3 x 20).
- squats (4 x 10);
- leg extension and flexion (3 x 15 per exercise, which are performed by the superset);
- lunges (3 x 12-15 on each leg).
- bench press (3 x 8);
- mahi (3 x 12).
This is a fairly effective program for all muscle groups, which will allow you to build up weight and increase strength.
Crossfit
Crossfit is a circular form of strength training, in which several exercises are performed with a minimum rest time (or without it at all) for 5-10 minutes. This is an excellent program for all muscle groups, as the exercises are used multisuscular, in order to involve more muscle groups in the work. In addition, they are performed in this sport and movement with its own weight. Finally, do not forget that crossfit often combines strength and cardio exercises. What do we get at the output? The athlete, who decided to do crossfit, in one workout is trying to maximize strength and endurance. Nevertheless, it has long been proven that the combination of diverse loads will not give you the greatest achievements in this or that. On the other hand, such athletes get versatility, reaching the "golden mean" between the above concepts. Agree that this is more than enough for real life. That is why training on the methodology of crossfit held in the army, the Ministry of Emergency Situations, etc.
A set of exercises for all muscle groups in a crossfit can be as follows:
- Reverse pushups from the bench for triceps - 15-20 rep.
- Standard push-ups - 20 rep.
- Burpi - 10 rep.
- Running - 30 minutes.
The first 3 points we make 3 circles, after which we proceed to the run.
- Squatting - 30 rep.
- Push-ups with cotton - 15-20 rep.
- Lifts the legs on the press lying - 20 rep.
- Jumping on the bench (stool) - 15 rep.
- - 100 rep.
We make 2-3 laps with a break of 5-7 minutes.
- Sprint - 400 meters.
- - 10 rep.
- Box jumps (from 40 to 50 cm tall) - 6 rep.
- Mahi weights / dumbbells - 15-20 rep.
- Push-ups on the bars - 20-25 rep.
We make 2 circles.
- Squatting with a barbell - 10 rep.
- Burpi - 10 rep.
- Taking on the chest with visa - 10 rep.
- Turkish rise - 8 rep.
- - 200 meters.
Do 2-3 laps with a 5-minute rest.
We finish a set of exercises for all muscle groups, moving on to the last training day.
- Push shvung from a breast - 8 rep.
- Deadlift - 10 rep.
- Barbell release - 10 rep.
- Quick run - 200 meters.
- Twisting - 25 rep.
Make 2-3 laps.
As you can see, for beginners, the complex is quite heavy, but it will allow you to develop good strength and endurance, as well as significantly increase the amount of muscle mass with a balanced diet and adherence.
Training on all muscle groups for girls
For those girls who just decided to work out in the gym, working out the entire top or bottom of the body for 1 workout will work fine. The same applies to those who simply can not visit the hall more than 2 times a week. The principles of training do not differ much from those of men. Progression in loads, microperiodization, adherence to a balanced diet and regime - all this must be present in a mandatory manner. What complex of exercises for all muscle groups is most suitable for the fair sex? First of all, these are squats (it is better to do with small weights, but with a large number of repetitions), pull-ups with a counterweight, all kinds of traction, presses and exercises, lifting legs on a simulator and others. In general, the movements and their set in the process of training remain similar to the male version, however, of course, it is necessary to reduce the weight and the number of approaches. Equally important is the exercise available exercises on the simulator lightweight (female) type. Charging to all muscle groups before training begins is another important aspect. This is especially true for girls who have more sensitive joints, and therefore are more prone to injury. Do stretching and various aerobic movements - this will help to disperse the blood throughout the body.
Finally
There are no good or bad training programs, because each person is individual. This fact does not allow to choose a universal complex that would work equally well for all athletes. Nevertheless, the aforementioned programs are perfect for many, especially beginners and intermediate athletes. Swing, cultivate and achieve your goals!
Loading...
