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Men’s fitness: principles and basic exercises

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Men’s fitness: principles and basic exercises

The contents

  • What is the “basic” exercises?
  • The basic elements for effective fitness training
  • Fitness program for men for a week

Have a beautiful toned body with well-drawn relief of muscle is a dream of many men. To achieve it it is uneasy, but quite realistic. You need to make a functional fitness program, proper and regular exercise and follow the diet.

At first fitness training is recommended to master the basic elements aimed at the study of all major muscle groups, building muscle, preparing the body to increased stress. Further, the training program should include additional exercises to strengthen small muscles. It is also important not to forget about cardio. They are necessary for burning of fat that hides the muscles.

What is the “basic” exercises?

What is the “base” of effective fitness training? A few basic exercises designed to develop and build major muscle groups. During their performance in work also included a few joints, because these elements are also called mnogocwetnye.

Any fitness program for men at the gym should include basic exercises, because they stimulate the growth of muscles and increase the effectiveness of the training. With their help, formed the muscles necessary to increase loads.

The basic elements for effective fitness training

Men to set of muscle mass, increase strength and endurance in the training program should include mostly the basic elements. They need to do in the first place, and at the end of hard work to do not more than 1 isolated exercises. Otherwise the effectiveness of training in the gym will decrease significantly and the muscle gain will be forgotten.

It is also important to observe the correct technique of performing elements, on which depends the efficiency of fitness training. Since the classes at the gym for men involve the use of weighting, the technique needs to hone with light weights. This will help to quickly master the training program and avoid injuries.

Basic elements:

  • squats;
  • deadlift with straight legs;
  • the thrust of the weighting in the slope;
  • pull-UPS;
  • press a shell from the chest or from behind the head from a standing position;
  • the thrust of the weighting to the chin from a standing position;
  • press a shell from a lying position;
  • the rise of the projectile on the biceps;
  • French press.

Consider the elements of a fitness program in more detail.

  • Squats with weighting material.

Come to the Desk with a barbell, take hold of the neck with your hands, spread the brush slightly wider than shoulder width. A little chest out and prognuv lower back, Crouch under the projectile, so that the neck was on the deltas. Force of the legs to remove the bar with mounts and stand. Take a step back, positioning the feet parallel slightly wider than shoulder width. On the inhale, keeping your back straight and not bringing the knees behind the line of the toes, deep Crouch and then stand up and immediately do the repetition exercises.

  • Deadlift on straight legs.

Come to the Desk with the rod so that the fretboard was touching the shins. Feet set hip distance apart. Tilt your body slightly by bending the knees, take hold of the neck of the upper grip. Keep your back straight, lower back slightly bend. Force your legs to straighten up. On the exhale bend down to the tension in the muscles of the thighs. The neck should slide in legs. To rise again.

  • The thrust of the weighting in the slope.

Take the shell apart brush a little wider than shoulder width. To put the foot on the width of the hips, knees slightly bent, tilt your body forward. Keep the back flat with a slight curve in their lower back. To tighten the shell to the lower part of the belly, bringing the top point of the scapula. To return to the starting point of the exercise.

  • The pull-UPS.

Take the bar straight classic grip, to hang. To catch up smoothly, raising the chin slightly above the bar, to fall down.

  • Press shell standing.

Direct closed grip to take up the Griffon, placing the brush slightly wider than shoulder width. Keeping the back straight with a natural curve in their lower back, raise the shell and put on top of the breast. Bring elbows slightly forward and dissolve it in hand, head slightly bend backwards. On the exhale, force the deltas to squeeze the shell up, to fix for 1-2 seconds, return to starting point.

  • The thrust of the projectile to the chin.

Upper wide grip to take the neck of weighting agent to raise it up close to the front of the thighs. Chest and a little prognuv your back, pull your elbows up through the side. Keep your back straight, look ahead. Reaching the highest point in the exercise, lower the shell down.

  • Press a shell from a lying position.

Lie on a bench (horizontal, tilt up or down), feet rest against the floor. Grasp the neck wide grip, to remove the shell with fasteners. Fully straighten arms, position the barbell at chest level. On the inhale gently lower the shell to the lower part of the chest, to fix for 1-2 seconds, then just gently squeeze the weighting up.

  • The rise of the projectile on the biceps.

Closed grip to take the neck of the shell, placing the brush on the shoulder width. Remove it from the strut. Stand up straight with your feet hip distance apart. Elbows pressed against the body and not tear during the overall exercise. On the exhale, bending your elbows, raise the projectile to the chest, inhale to lower down.

  • French press.

Take weighting with tassels shoulder-width apart and lie down on the bench. The hands with weighting material is brought forward, the palm send up. Gently lower the shell to the forehead, and then raise up. Elbows in the parties not to divorce.

Fitness program for men for a week

To perform the set of exercises proposed below, it is recommended 3 times a week. Each item should be done 10-12 times in 2-3 cycles. Before the main part of the training necessary to warm up, followed by stretching. Rest days are encouraged to run or perform other cardio. You have to start with simple exercises using a small weight, increasing the burden with the development of proper technique and getting the muscles to stress.

Fitness program for men:

First day:

  • press a shell from a lying position;
  • the rise of the weighting on the biceps from a standing position;
  • push-UPS from bars;
  • a chin-up wide grip;
  • hyperextension.

Second day:

  • the military press;
  • link to the chest on the block in a sit position;
  • the leg press;
  • the bending of the arms on the block in a standing position;
  • the extension arms on the block in a standing position.

Third day:

  • the thrust of the projectile to the stomach in the slope;
  • press the projectile in the supine position (narrow grip);
  • “The hammer” in a standing position;
  • the crossovers on the block.
  • the leg extension on the machine.

Uses photographs Shutterstock

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