Large muscle groups and small. Examples of basic exercises

Anyone who first started practicing in the gym, asks the question: "Is there a difference with which exercises to start training and which ones to finish?". Of course, there is a difference. The correct sequence will allow you to quickly achieve the desired result, so when building a workout it is important to adhere to several rules.

Also, a greatly increased impulse should again fall to a normal level. With the help of aquafins, noodles and planks for the pool, dynamic and joint gentle cardiovascular training in water improves balance, strength, endurance and flexibility. Buoyancy makes movement and fun; resistance to flow makes movement difficult. Also for non-swimmers possible!

Improved full body program to improve strength, coordination and posture. The selection and structure of the exercises allows you to individually measure the load and implementation in self-study. After an initially relaxed endurance of about 45 minutes, this is followed by a 45-minute strengthening and coordination circle. Prerequisites for the course: continuous mileage 45 min. easily possible.

№1. Basic exercises are doing at the beginning, isolating- in the end

Basic or mnogosustavnye exercises work on several muscles at once, isolating exercises allow you to work precisely on one muscle.

Muscle group	Examples of basic exercises These courses emphasize the development of strength, endurance and proper alignment of the body, combined with flexibility, balance and relaxation. The ability to concentrate increases, and the blocked energy returns to the flow. No problem: after the entry level program you can travel 45 minutes at a time. Construction and modernity: suitable for graduates of courses for beginners and recreational runners who can easily run 40 minutes in a row and want to continue to develop their state and get acquainted with various teaching methods. In addition: this course is designed for runners with already good physical condition and work experience who are looking for new problems and alternatives to their previous training or just want to train in a group professionally. Beginners: are you an absolute runner and can you work for just a few minutes in a row? . A well-balanced program of exercises for strengthening and stretching improves posture and increases the sensitivity of the body.	Examples of isolating exercises
Legs / Buttocks	Squats Romanian deadlift Leg press in the simulator	Bending legs lying Leg extensions sitting Leg information in the simulator Breeding legs in the simulator Leads in the lower block
	Tightening wide grip By strengthening the muscles from the inside to the outside and creating a stable center, back problems are prevented and at the same time mobility is improved. In this course, which takes place exclusively in the open air, all major muscle groups are strengthened. The course is combined with coordination exercises and dosed endurance training. The fixed sequence of movements forms the so-called form. For those who did not have enough after work - muscle pain is guaranteed! Universal exercises for the whole body, performed at the training station for strengthening and stabilizing large muscle groups. The basis for the design of the workout is your own body weight, as well as various exercise equipment and tools used to strengthen your muscles for everyday stress. Thrust rod in the slope Thrust dumbbells with one hand in the slope Thrust vertical block Thrust horizontal block Classic deadlift	The slopes with a barbell on the shoulders:
	Lying on a sloping or horizontal bench Bench press on an inclined bench upside down A durable muscle corset is the basis for optimal posture at work or in sports. However, these are not only reinforced back muscles, but also other stabilizing muscles. In this training course, all these muscle groups take a weighted course. A varied exercise program that focuses on improving mobility, coordination and functional load of the whole body. Thus, it is possible to develop a better body feeling, relieve tension and adhesions of the connective tissue and transfer this positive body feeling to everyday movements. Push ups	Razvodkagantel on an inclined or horizontal bench Information hands in the simulator
Triceps	Push-ups on the bars narrow grip Narrow barbell bench press	French press Extension on the upper block Extension of the dumbbell from behind the head Training the muscles in a medical simulator. As a result, individual muscle groups can be effectively and controlled. With a few passes, your muscles will strengthen from head to toe. This course focuses on full-body workouts with body weight. Functional training stabilizes the muscle loops of the body and allows them to meet everyday life and physical stress. The course content includes functional training and exercises with a fascist role. Problem areas are as focused as coordination, conditioning, and targeted muscle activation to relieve joints. With your own body weight, it trains on the mat, on the wall, with and without telephones. Easy warm-up step, as a challenge to the head, is accompanied by a colorful bouquet of body exercises, complemented by stretching exercises and relaxation as a final. Dumbbell extension back in the slope
	Lifting barbell (dumbbell) for biceps Lifting dumbbells vertical grip	Concentrated dumbbell lifts for biceps
	Dumbbell bench press (sitting, standing) Bench press to chest sitting Thrust rod to the chin standing Complete without “high intensity” and free from “Task”, but the balance with daily work is from head to toe in optimal outfit with comfortable sportswear, towel and slippers. Small gadgets to improve conditional capabilities. With appropriate music, driving pleasure is guaranteed. A wonderful cocktail of functional myofascial training and traditional original pilates on the mat. The course also targets beginners and advanced who want to be more active. Ideal motion sequences. Muscle groups are aware of their weakness. If available, bring your own frieze roll.	Dumbbell layouts across sides Lifting dumbbells in front of you

Exceptions

1. You want to exclude any muscle from work during a base exercise.

If, for example, during squats you need to remove the load from the quadriceps, then you should first do an isolating exercise, for example, bending the legs while sitting in the simulator.

Clinically functional Pilates. Clinically functional Pilates is based on the classic principles of Joseph Pilates. The whole body training is aimed at harmonious interaction of the muscles. It combines breathing technique, stretching, strength exercises and coordination. In training, both large and small muscle groups are aimed at creating a natural balance of muscles, which often goes out of balance due to one-sided stress. It stabilizes the trunk and provides good posture.

Pilates strengthens and relaxes all muscles and, thus, prevents pain and improves elasticity in everyday life. Studios do not have to worry about looking like a body picture in the near future. Because it is properly used and dosed, working on scales is mainly used to maintain fitness. However, it is important that the exercises are performed too quickly.

2. You have been practicing for a long time

After several years of regular training, the difference between large and small muscle groups becomes more significant, the latter are inferior in strength to the first. During the execution of basic exercises, both large and small muscle groups work, but the latter get tired more quickly, due to which you are not fully working on the main group. Therefore, to get the full load, it makes sense to first do an isolating exercise on this muscle group, and then the base.

Fitness clubs are no longer the gloomy back room in which only bodybuilders lift heavyweights. In contrast, gym membership is an important part of a healthy life for many people of all ages. Who does not like group offers and still wants to keep fit, often chooses strength training on equipment. “It makes sense to strengthen and build a kind of knight armor,” says certified sports teacher and author Yvonne Behheim from Erding near Munich. But no one should start that way. “Especially at the beginning, you have to train in a premium class studio and ask for trained coach by trained trainers,” advises Andreas Scholz, author of a book from Hamburg.

№2. Large muscle groups are trained at the beginning, small- in the end

First you work your back and chest, then your arms; either first buttocks, then calves. An exception is possible if you have a comprehensive full body workout planned. In this case, you should not start it from the feet, because then you just do not have enough strength on the upper part of the body.

Hydraulic devices are more efficient.

In principle, device-based training can differentiate between classic machines with weight blocks and hydraulic devices. According to Behgheim, the latter are softer because they always train two muscle groups at the same time. In addition, athletes do not need to adjust the scales here, because the machines regulate resistance depending on the speed of movement alone.

Opposite muscles must immediately be requested.

But even ordinary devices are suitable. It is also important that opposing muscle groups, also called agonists and antagonists, are always equally challenged. If the students in the gym do not pay attention, they quickly receive complaints - as stated by the strength athlete Ute Repleshläger: The person had “super-trained” biceps.

Prolonged tension causes the muscle to grow faster.

But the role is played not only by the antagonist agonist. Important is the so-called time under voltage. “He tells how long he has been under stress during filming,” explains fitness expert Scholz.

Number 3. Free weights are used at the beginning, simulators- in the end

Free weights involve a greater part than muscle trainers, a portion of the muscle fibers. The load is received by stabilizing muscles and synergistic muscles. Thus, first do a basic exercise with free weights, then a basic exercise in the simulator, and then - an isolating exercise. You can hardly use the same weight dumbbells and weight in the simulator, it should not confuse you. Start with small loose weights to secure the technique.

Repetitions are more important than weight

Offer means the number of repetitions of the exercise. Ten repetitions in 10 seconds are wrong, it must be at least 30 seconds. Weight should not be too heavy. Especially beginners should choose a small weight, but do more repetitions, says Behheim. Weights should also not be torn or swayed. It makes no muscle, ”explains Scholz. Beckheim also emphasizes that movements should be performed correctly, as well as smoothly, rhythmically and steadily.

Muscles need rest to grow

In addition to effective training, you need to walk regularly. “Exercise once a week is better than nothing, and it improves your muscles,” says physiotherapy therapist Repschläger. For targeted muscle building, but more frequent training makes sense. "However, rest periods between school days are necessary because muscle growth occurs only during breaks."

№4. Lagging muscle groups are trained at first, strong- in the end

This item is only suitable for advanced amateur athletes. For those who came to the gym for the first time, all muscle groups are lagging behind. It will also be a mistake to focus only on appearance: if you do not like your shoulders, you should not start training with them, start with a large group of muscles, and then go to the deltas.

Functional training with mini-zone. Small, lightweight, comfortable everywhere. Functional training using mini-zones can be used on all sides and is suitable for various training purposes. Are you new or want to bring new momentum to your previous training?

Universal training with a mini-site

A minibus will give you a new universal workout that will help you achieve your athletic goals, be it shaping your body, strengthening your muscles or, perhaps, losing weight. For example, the German national football team regularly trains with colored ribbons. Here are the basic facts you need to know about the latest trends.

What does this training do?

Mini groups are definitely the smallest gym in the world! Because with them you can train the whole body, as well as the cardiovascular system.

Do not forget that you need to do a warm-up before training, after each approach you should stretch out, as well as after the entire training. This will relieve you of unpleasant sensations in the muscles the next day.

Lift barbell withEZ-neck standing

Isolation exercise for biceps (biceps). Using a curved neck, you reduce the load on the joints of the hands, so this exercise is considered more effective than lifting the bar with a straight neck.

How to find the right group?

Fitness classes are very friendly, so everyone, regardless of gender and age, can do it. Four colors - four strengths: from yellow to light to black, as very strong. In general, yellow mini ribbons are very suitable for beginners, and for most women, they are also great for exercising on the upper body. The green mini-pad is a bit stronger and therefore very well suited for training the legs, because the legs are always stronger in relation to the upper body.

If you are already well prepared or want to use strengthening exercises in building muscle, you can risk blue mini-gangs. Athletes and professionals can also train with the black group, because it is very strong. Minibars can be easily ordered here in the store.

Exercise should be performed smoothly, without jerks and jerks. Otherwise, you risk earning injury.

The girl, in order to achieve maximum weight loss in the gym, will need to concentrate on doing exercises on large muscle groups. This includes the so-called compound and basic exercises: squatting, deadlift, bench press, push-ups on the bars, pull-ups, etc.

Their effectiveness in losing weight is an exponential dependence on the weight of the projectile. At the same time, girls, as a rule, are not focused on the development of bulky chest muscles or broad shoulders, and therefore heavy exercises to the top are not performed. Hardly press or push-ups on the uneven bars can be considered effective for losing weight.

Fortunately, squats and deadlifts remain, the benefit of which is the largest muscle groups of the body, which account for up to 2/3 of the whole muscle mass of the body.

Weight Loss Squat

Squats with a barbell on the shoulders (back) and chest (so-called frontal squats) - involve the muscles of the back, sides, press (box), legs, partially - hands. The main load falls on quadriceps (quadriceps muscle of the thigh), buttocks and muscles of the lumbar region. Girls need to perform deep squats, in which the buttocks of the muscles are well worked out.

Squatting stimulates the production of three hormones - destroyers of adipose tissue: testosterone, norepinephrine and adrenaline. With a large number of repetitions (high-volume training), the mechanism of the synthesis of growth hormone (somatotropin), another fat-depleting hormone, is triggered. The amount of testosterone produced by the adrenal glands is not enough to cause the musculination that women are so afraid of.

Squatting with a barbell (if the weight of the barbell is chosen correctly and the rest time between sets is adjusted) requires a huge amount of energy, and therefore affects weight loss during training (there were cases when athletes managed to lose up to 1 in 15–20 minutes kg, of course, taking into account the sweat). Plus, the processes of hyperplasia and hypertrophy of muscle tissue are activated, which also requires a certain amount of energy.

Squats are well complemented by various auxiliary exercises on the legs: hack-squats, lunges, pushing legs in a block simulator, aerobics (running, cycling, walking on the orbitrek).

Recovery from basic exercises lasts for weeks, while maintaining the effect of losing weight. This is impossible to achieve with aerobic exercise and insulation exercises.

Deadlift for weight loss

The effects are the same, but a significant part of the load falls on the extensor muscles of the back. Exercise should be supplemented by training the press: it turns out and a synergistic effect in reducing the waist (only partly losing weight - just developed bark muscles reliably hold internal organs, not allowing them to “fall out” outside), and prevention of lordosis (back bending).

Other exercises for quick weight loss

Presses lying, pulling, push-ups on the bars, etc. They are also basic or basic, compound exercises and lead to weight loss. But their value for women is questionable - along with weight loss, shoulder expansion will occur, breast reduction (due to active splitting of fat in the mammary glands), arm muscle growth, which is unusual for a female figure.

In addition, the effect of losing weight is much lower here: smaller muscle groups work - less energy is required - a smaller increase in muscle mass (metabolism is less accelerated, less nutrients are required to build new muscle fibers) - less production of hormones - fat destroyers.