Learn what multi-joint exercises to do to maximize muscle development and absolute strength. Today we will only talk about the base. As you should be aware, only basic exercises for all muscle groups will help you gain mass. Your lesson should consist of at least 70 percent of these movements, and for beginners, 100 percent. First, you need to pay attention to the growth of muscle tissues, and then use isolated movements to eliminate weak points in the development of muscles. Mass collection training involves hard work with large weights, thanks to which you can also increase physical parameters. Let's take a look at what basic exercises for all muscle groups you should use in your training program.
Basic exercises for training chest muscles
We will use dumbbells and stays as sports equipment. The main movement for this muscle group is the incline bench press. As you should be aware, the muscles of the chest are usually divided into three sections. To pump all of them, you will need an inclined bench, since the shift of the load depends on its angle of inclination.
When you work with your head up, the upper section is involved. If the bench is in a horizontal position, then the middle section is more involved, and if the head is down, the lower one. As you can see, everything is quite simple, and you will not forget when and what is being worked out. The bench press uses two joints: the shoulder and the elbow.
However, one exercise for high-quality training of the pectoral muscles will not be enough, since they perform not only pressing movements, but also bring their arms together and spread. Thus, you will need to additionally perform hand-raising with dumbbells.
Note that this movement is not quite basic, because when it is performed, only one joint works - the shoulder joint. However, it is a very effective exercise that is used by all athletes. In addition, push-ups from the ground and on the uneven bars are effective. Note that when performing these two movements, triceps are actively involved in the work and therefore they should not be performed on the day of hand training.
Basic exercises for training the press
The main movement for this muscle group is twisting. At first, it will be enough for you to work with your own body weight, but then you will have to complicate the movement using a pancake from a barbell.
Like the chest, the press has several sections, namely two: lower and upper. This suggests that you will need an incline bench again. By changing the angle of inclination of this sports equipment, you can not only shift the emphasis of the load, but also progress it. To pump the top of the press, you need to raise the body, and for training the lower section, the legs.
Basic exercises for training leg muscles
The main basic exercise for this muscle group in bodybuilding is squats. Leg presses in the simulator are also very effective. It is with the help of these movements that you should pump the muscles of the legs. When doing squats, you must be careful, as the spinal column is loaded quite strongly. For this reason, weight progress should be made gradually to reduce the risk of injury. By performing various types of squats, you can work out the calf muscles qualitatively.
Basic exercises for training back muscles
The largest muscles in the back are the trapezius and lats. There are many movements for their training, but many of them are designed to increase the width or thickness of the muscles. Most often, athletes use a variety of traction movements.
It depends on the direction of these movements what you will pump. To expand the muscles, you need to move from top to bottom, and to thicken - towards you and away from you. One of the most effective movements is the recline deadlift, which allows you to pump your lats, delts, and traps. You can use both a barbell and dumbbells in this exercise.
Wide-grip pull-ups are also used to train the lats. They allow you to pump traps, biceps and large round muscle. So we come to the most significant movement for the back - the deadlift. It is with her that you should begin your studies.
Basic exercises for training the muscles of the shoulder girdle
For this group of muscles, use a barbell press or dumbbells up in a standing position. It will also allow you to additionally strengthen your triceps. The third exercise for the shoulder girdle is dumbbell breeding in an inclined position, which additionally involves the trapezoid and deltas.
As you may have noticed, all of the movements we've covered today involve several muscles. This is what makes basic training really special. Remember that most of the exercises you use should be basic.
For more on basic exercises for different muscle groups, see this video:
