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Strength training: classification and characteristics of types of exercises

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Strength training: classification and characteristics of types of exercises
The contents

  • The types of exercise movements in the power of fitness
  • Tips for application of each type of exercise in the fitness training
  • A list of the main exercises of each type

To achieve measurable positive results of strength training the theoretical knowledge of basic fitness is just as important as practical skills of working with shells. Having sufficient knowledge base, you can make the most effective program of training and adjust it in accordance with emerging during the work needs. Having made the decision to perform the strength exercises, you must examine their classification.

The types of exercise movements in the power of fitness

In law enforcement fitness gives only two types of exercise movements:

  • Basic or multistable (base).

These exercises, as the name implies, engaging more than one joint and have a load of several muscle groups. These fitness moves are the basis of all training because they lead to a pronounced hypertrophy of muscles. This happens for the reason that such fitness workouts muscle fiber — myofibril — get microtrauma. In the process of recovery of these injuries begin to form new cells and the myofibrils are elongate and thicken, making the muscles appear more voluminous.

  • Otnositelnye or insulating (insulation).

While performing isolation exercises work only one joint and only one group of muscles gets all the load. Such training gives the movement a certain muscle group more relief and contribute to its separation from other muscles.

Both exercises are equally important, and the need for their use depends on what goals are pursued.

Tips for application of each type of exercise in the fitness training

To avoid mistakes in drafting the most productive program of fitness, you need to know the nuances of each kind of training movements. The base has such features:

  • when performing exercises multisystemic burned a large amount of calories, as they are quite energy-intensive. It is on base it is necessary to emphasize, if in parallel with the strengthening and development of muscles you need to get rid of a few extra pounds;
  • basic fitness training is much less traumatic than the isolation training because Multiactive movements mimic the real work of muscles in everyday life and are somewhat familiar to the articular-ligamentous apparatus.
  • basic strength fitness classes enhance physical strength, make people more resilient and increase the level natrenirovannosti. Therefore, beginners in fitness, the emphasis should be done on basic training;
  • in a versatile basic program for beginners, which promotes uniform development of muscles, should consist of no more than four exercises of this kind.

Including self-contained movement in the training program, you need to consider following features:

  • use SCBA training to stimulate muscle growth is totally unproductive. Fitness training, including insulation, is designed to provide a focused load on a specific muscle group to give it greater prominence or eliminate imbalances in muscle development;
  • isolation training users, it is recommended to perform before the base load to prepare the muscles and strengthen the effectiveness of the training;
  • if the entire programme of fitness classes is conventionally taken as 100%, the amount of insulation it must not exceed 20%, which is only 1-2 movement.

A list of the main exercises of each type

In the basic fitness workout, depending on what part of the body you plan to work, you can get in different movements. For example, the muscles of the back, you can run:

  • A variety of pull-UPS. You can experiment with the nature of the grip, the height of the excretion of the body and additional cargo.
  • Thrust in the slope with dumbbells or a barbell.
  • Thrust block simulator to the chest.
  • Deadlift.
  • Horizontal thrust block.
  • To stimulate the development pectorally muscle fitness training can include:

  • Presses weights on horizontal and slant jimboy the bench.
  • Presses on the bench with a negative slope.
  • Dips or the gravitron.
  • To strengthen the deltas and the development of the upper back, you can perform multiple exercises from the following list:

  • Bench press bar off your chest.
  • Press with the barbell over the head.
  • Dumbbell bench press performed sitting on the bench.
  • Broach — pull rod to the neck with dilution of elbows to the side.
  • To increase the shoulders due to the intensive development of the biceps and triceps, you can do:

  • Exercise “The Hammer”.
  • Flexion of elbows with Michaud.
  • Bench press with a narrow formulation of the hands on the fretboard.
  • Pursuing the goal of a comprehensive strengthening of the muscles of the lower limbs, during basic training, you can include a series of exercises:

  • Squats with weights. Most often the role of the weighting is performed by a rod, fixed on the shoulders.
  • Lunges performed with additional weight.
  • The Romanian deadlift.
  • Work in special gimova the gym for your feet.
  • Lifting on socks. This exercise must be implemented in two versions — standing and sitting, because the only way to evenly develop both muscle groups of the lower leg — the gastrocnemius and the soleus.
  • The most effective and therefore popular isolation exercises include the following:

  • A variety of breeding and information with dumbbells to develop the chest.
  • Lifts weights in front of chest in a standing position for the development of the Delta.
  • Bending with emphasis in the thigh, purposefully working on the biceps.
  • The extension arm of the upper block in the standing position, flexion of the elbow with fixing dumbbell behind head, French press lying on a horizontal bench, and bringing the dumbbells back, standing in the slope — this series of exercises is designed to pump the triceps.
  • To provide isolation of the load on the muscles of the lower extremities can be performed:

  • Straightening his knees, sitting in the simulator.
  • Flexion of the lower limbs, lying in the simulator.
  • Uses photographs Shutterstock

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