Multi-joint exercise elicits the greatest hormonal response. For this reason, they are effective for gaining mass. Find out about new discoveries in fitness. Basic exercises have their name for a reason. They should be the basis of the training program for athletes. The rest of the exercises only complement them. But bodybuilding is improving and new information is emerging. Today we are going to talk about new discoveries in multi-joint exercises in bodybuilding.
If you focus on basic movements, you will definitely progress. This applies not only to mass gain, but also to power parameters. For example, if you perform squats, then the progress will be much greater than when replacing it with others.
Technique for performing a push from the chest while standing in fitness
This is an excellent movement for developing muscles in the shoulder, legs and back. On average, an athlete can gain more than ten pounds of quality mass per year thanks to the chest press. Of course, for this it is necessary to perform it in strict accordance with the technique and take it seriously.
This movement is quite popular in weightlifting, where it is divided into two phases when performed. First, you need to raise the projectile to the chest, thereby working out the muscles of the legs and back, and then perform a push for the shoulder girdle. Now we will talk about the technique of this magnificent movement.
Stage 1
Sit down in the position that you need to take when performing the deadlift. The only difference is the grip. In this case, it is necessary to use a raznogo. Make sure that your back is straight and there is a natural arch in the lower back. Lift the projectile only with the effort of the legs. After passing the knee joints with the barbell, detonate the projectile.
Stage 2
Straighten your body and move your shoulders to give the projectile an impulse to move up.
Stage 3
Turn your hands and squat under the equipment. Be careful as the bar may already begin to move downward. With the projectile on your chest, fully straighten.
Stage 4
Bend your knee joints and perform an upward jogging movement, while working not only with your arms, but also with your legs. Raising the projectile over your head, lower the barbell. All movement is performed without pauses between stages.
Exercises for the muscles of the legs
All athletes know how difficult it is to pump leg muscles. Almost no one likes it, but they need to be trained. In beginners, in most cases, the leg muscles are poorly developed and this is due to several reasons. But now we will not talk about them, but give advice on how to quickly pump up your legs.
- Try to work on your leg muscles on the first training day of each week, and set aside a separate activity for this.
- Quadriceps are best pumped using the pumping effect, which means doing 12 to 15 reps per set. For the muscles of the buttocks and hamstrings, it is better to use a small number of repetitions, from 4 to 6 and work with a large amount of weight.
- At the end of each training week, pay special attention to the hamstrings.
- Set aside time to do a specific leg workout once a week.
- In this activity, you will need to jump on high bollards, sprint at a fast pace, and jump up and forward.
Exercise bench press
Many pro-athletes have noticed that when performing a bench press in a prone position, the muscles of the upper back are in a state of static tension. This helps to increase hand stability. The triceps are subjected to a similar load in the initial phase of the movement, thereby helping to keep the elbow joints at an angle of 90 degrees.
In order to increase the load on these muscles, it is necessary to force them to contract intensively. This can be achieved by wearing a ring-shaped rubber shock absorber around the wrists, twisting it in the shape of an "8". Once the shock is on your wrists, you can start pressing.
Deadlift exercise
This is a great exercise for all athletes looking to achieve good results. At the same time, it is quite traumatic and you have probably heard about it. To a greater extent, the deadlift is a danger to athletes with poorly developed lower back muscles. But this is a great exercise that still needs to be done, for this reason, now we will tell you how to reduce the risk of injury while doing it:
- The projectile should be mounted on supports just above the knee joints (this is advice for beginners).
- Your initial working weight should not exceed half your body weight.
- Perform the movement no more than twice a week.
- Increase the weight by no more than 2 or 2.5 pounds. If the load is too heavy for you, reduce it.
- Don't work to failure.
- After the working weight is equal to twice your body mass, lower the projectile down one division and again start with a weight of 0.5 of your mass.
- Stick to this mode until the projectile is on the ground.
- When working with large weights, use a gripper.
First of all, you need to bring the deadlift technique to perfection. This is very important, since most of the injuries are associated with the lack of technique in athletes.
It is necessary to take the projectile off the ground (stops) slowly. As soon as the bar is in the air, increase the speed of the projectile, but do it smoothly. After the projectile passes the level of the knee joints, the barbell speed should be maximum.
Kettlebells are a great addition to basic exercises
You can significantly improve the effectiveness of basic exercises by using kettlebells in your training program. Now we will tell you about the most effective exercises with this sports equipment, which will allow you to achieve the following effects:
- Eliminate fat reserves;
- Increase functional strength;
- Give the muscles a relief.
And now about three exercises that have proven themselves excellent.
Gladiator
Lean sideways on an outstretched arm, and the free leg must be lifted up, keeping it suspended. Squeeze the kettlebell with your free hand. After completing the required number of repetitions, do the exercise in the opposite direction.
Squat kettlebell press
Lower into a squat, holding the sports equipment on an outstretched arm above your head. At the same time, the second hand holds the second kettlebell, located on the ground. Getting up from the squat, squeeze the second kettlebell up.
Lunges
Squeeze two weights up and hold the shells in straightened hands. While maintaining this position, begin to lunges while walking. After passing ten meters, turn around and move back.
Why do athletes need basic exercises?
Although the effectiveness of basic movements has been proven not only by the many years of experience of a huge number of athletes, today it is increasingly common to come across the opinion that the base is not needed. The only exception to this is the bench press, which you won't hear about. Here are the main reasons athletes give up doing squats, deadlifts, snatches, etc.
- Due to poor technique, you can get injured, because you have to work with large weights.
- Often, athletes do not see progress from basic movements, which is again due to the lack of correct technique.
- Many bodybuilders find squats and deadlifts to be most effective for powerlifters. It is useless to argue with the fact that in powerlifting these exercises are paid a lot of attention, it is useless, but all pro-bodybuilders also use them during their classes.
The debate about the importance of basic exercise will probably never subside. But if you have mastered the technique of these movements, then they should definitely be the basis of your program.
Find out more about interesting and unusual fitness exercises in this video:
