Every athlete performs basic exercises during training. They have their own specific characteristics. Learn the secrets to doing basic bodybuilding exercises. Bench presses, deadlifts, or barbell squats are part of every athlete's arsenal. All basic exercises are necessary for a quick set of muscle mass, as well as the harmonious development of the body. Without these movements, it is impossible to reach great heights. Bodybuilders should not stop there and constantly look for new ways to achieve their goals. Today you will learn the secrets of basic bodybuilding exercises that will help you in the difficult task of creating the perfect figure.
Only by applying basic exercises in training can you achieve constant progress. For example, when using the barbell squat in a training program, the leg muscles will develop faster than other exercises. Now let's move on to a direct consideration of the main exercises.
Basic Exercise # 1: Pushing the Barbell from the Chest
This exercise belongs to the basic and is aimed at developing the muscles of the shoulder region. According to professional athletes, with a well-designed training program, using this movement, you can gain from 10 to 15 kilograms of high-quality muscle mass during the year.
This is a rather difficult exercise in technical terms, but with the appropriate approach to mastering it, it becomes a very effective tool for gaining mass. The entire movement should be divided into two stages. At the first, a sports equipment should be thrown onto the chest, loading the muscles of the legs and back. The second stage involves a sharp push upward on the straightened arms. At this moment, the shoulder muscles are actively involved in the work. Now let's take a closer look at the technique of performing the exercise.
Phase # 1
You need to sit down and grab a sports equipment as if you are preparing to perform deadlift. The only difference is the grip. The palms should be looking at you. In this case, it is necessary to slightly bend the lower back, and the back should remain flat. Lift the equipment with your feet only. When it is above the knee joints, undermine the barbell.
Phase # 2
At this stage, the body should be sharply straightened and the shoulder joints should be moved, thereby giving the sports equipment an impulse to move up.
Phase # 3
Turn your brushes and sit under the projectile. Raise it to your chest and straighten completely.
Phase 4
Without pausing between phases # 3 and # 4, bend your knees and push the sports equipment up. At the same time, you should perform movements with your arms and legs. Raising the projectile to outstretched arms above your head and also, without pausing in movement, throw the projectile to the ground.
Basic Exercise # 2: Train Your Leg Muscles
Legs are one of the most difficult to pump groups, especially for beginners. There are many reasons for this, but the following secrets of basic bodybuilding exercises will help you make this task easier:
- It is best to set aside the first day of the week for leg training and do it separately from the rest of the muscle groups.
- To train the quads, you should use the pumping mode, which implies performing from 12 to 15 repetitions in each approach. For the development of the gluteal muscles and biceps of the legs, it is necessary to use low-repetitions. It is enough to perform 4 to 6 repetitions using a large working weight.
- At the end of the training week, you should pay special attention to the hamstrings and work on them.
- If possible, it is necessary to conduct a special training once a week. During this period, you should jump on high supports, make sprint races at a powerful pace and jump forward and upward from a place.
Basic Exercise # 3: Bench Press
It has been observed by professional athletes that when performing a bench press in a lying position, the muscles of the upper back are in static tension. This is done to maintain balance in the arms. Triceps, loaded statically in the initial phase of the movement, perform a similar task. This keeps the arms in a bent position at a right angle. However, these static efforts are small and the athlete cannot squeeze 100% of the exercise.
To solve this problem, the muscles of the back and triceps should be forced to contract more intensively. This can be done using a rubber shock absorber bent into a ring. It should be put on the wrists, while twisting the figure eight. This allows you to work with large working weights.
Basic Exercise # 4: Deadlift
This is a great exercise every athlete knows. But at the same time, two important points should be noted:
- Technical complexity.
- Great injury risk.
Deadlifts pose the greatest danger to people working in a seated position. This significantly weakens the muscles of the lower back, and they cannot cope with their function. However, they can also perform deadlifts by applying the secrets of basic bodybuilding exercises:
- Place the sports equipment on the support above the knee joints.
- Begin this exercise with a weight not exceeding 50% of your body weight.
- Use deadlifts in your workout routine no more than twice a week.
- The working weight should be gradually increased by 2–5 kilograms. If, with increasing load, the execution technique deteriorates, then reduce the weight.
- The approach should be completed at the moment when the last repetition was performed on the verge of failure. It is not recommended to use fallback approaches.
- When the working weight of the sports equipment exceeds twice your body weight, then lower the equipment in the starting position by one division and start again with half the body weight.
- So you should continue to work until the moment when the projectile will not rise from the ground.
It is very important to pay special attention to the technique of performing the movement and not to chase large weights.
For the technique of performing the basic basic exercises in bodybuilding, see this video:
