Muscle development is not easy. It is very difficult to put together the right training program. Find out what strength training should be to strengthen your muscles. The following set of strength training exercises to strengthen muscles is primarily designed for more experienced athletes who have already achieved certain results in training.
It should be noted that the working weights for each of the exercises directly depend on the number of repetitions in the approach recommended for execution. It is advisable to use the maximum weight with which you can perform all repetitions in full accordance with the exercise technique. Now let's move on directly to the exercises themselves.
Dumbbell Step to Strengthen Muscles
Produced effect
This exercise is aimed at developing the muscles of the buttocks, hamstrings, quadriceps, grip, and erectors of the spine.
Start exercise
Stand in front of the curbstone and place one foot on its surface. The height of the pedestal should be chosen so that the bend point between the leg and the thigh is located slightly below the knee joint. Take a sports equipment (dumbbells) in your hands and stretch them along your torso.
Exercise
Push off with the heel of your foot, which is on the pedestal. In this case, you should strain the muscles of the buttocks and hamstrings. Straighten your leg, pull your body up. Place the foot of your other foot on a pedestal for a short period of time. After that, take a step with the other leg (not working) back. In this case, the lowering process should be kept under control, straining the muscles of the working leg. The foot of the working leg must be on the pedestal for all necessary repetitions. After completing them, give the body a rest, making a short pause, and then repeat the exercise for the other leg.
Barbell rollout strengthens the muscles
Produced effect
The described exercise is aimed at developing the rectus abdominis muscles and the broadest muscle.
Start exercise
Place a sports equipment (barbell) on the ground. Kneel in front of him, with your hands slightly wider than your shoulders. The bar should be taken from above.
Exercise
Straining your abdominal muscles, start rolling the sports equipment away from you. Continue doing this until the lower back begins to sag. Without allowing this sagging, it is necessary to return to the starting position, while using the muscles of the abdominal cavity.
Lifts to strengthen the glutes and hind leg muscles
Produced effect
This exercise can effectively strengthen the muscles in the hind legs, calves and buttocks.
Start exercise
There are two ways to perform this movement:
- Lie face down, with your partner pressing your legs in such a way that it is possible to lift your body only above the knee joints.
- Get on your knees in an overhead deadlift or calf machine. The face should be looking in the opposite direction of the one when the exercises usual for these simulators are performed. The legs should be secured to the platen roller.
Exercise
The implementation of this exercise depends on the chosen method:
- Tighten the muscles in the back of your legs and begin to lift your body up until you find yourself in an upright position on your knees. Return to starting position.
- Lean your body forward so that your legs are straightened. Use the muscles in the back of your legs and return to the starting position. In most cases, it is necessary to push off the ground before performing the reverse movement.
When performing the exercise, it is necessary to ensure that the body does not bend during movement. After that, you should use the muscles of the back of the legs and lift the body up.
Squats on one leg on a pedestal to strengthen muscles
Produced effect
Thanks to this movement, you can perfectly work out the stability of the frontal plane of the torso and develop a sense of balance. Also, when it is performed, the muscles of the back of the legs and part of the main muscles of the trunk are strengthened.
Start exercise
Stand on one leg at a distance of 15 centimeters from the cabinet or bench. Hands must be extended forward.
Exercise
Extend your free leg forward. Your other foot should be on the ground and positioned as if you are about to hook the ground by curling your toes. Get down and make sure that the knee joint does not bend. The back should be straight, chest forward, arms extended in front of you. Having touched the bench or pedestal with the buttocks, quickly return to the starting position. Remember that the touch should feel like a light touch.
Weighted pull-ups will strengthen the muscles
Produced effect
Thanks to this movement, you can significantly strengthen the lats, the extensors of the elbow joint, including the biceps, as well as the grip and several large muscles of the trunk.
Start exercise
Take the same starting position as for the closed-arm pull-ups. The only difference is the increase in the width of the arms, which should be at shoulder level. When performing the movement, the upper grip is used. Use any kind of weight, such as a weighted vest.
Exercise
The movement is performed similarly to the classic pull-ups.
Incline Bench Press and Muscle Strengthening
Produced effect
This exercise is designed to strengthen the muscles in your chest, shoulders, and triceps.
Start exercise
Before starting the exercise, take the same position as when lifting the bar from the bench. The difference lies in the inclination of the equipment (bench), making an angle of 30-45 degrees.
Exercise
The exercise should be performed in the same way as the classic bench press. The only difference is that the sports equipment should touch the chest a little higher. Do not forget to enlist the help of a companion while performing the movement to provide a safety net.
The strength training described above to strengthen the muscles will help you make significant progress in training your body.
Check out the strength training program to strengthen your muscles in this video:
