The combination of exercises in one training session and their sequence depends on many factors: the presence or absence of weights, type of loads, current physical form, technical complexity of the exercises. But there are certain types of movements that are strictly forbidden to do one after another, it is undesirable even to combine in one training. These are incompatible exercises, remember these pairs and try to distribute them according to the program in different workouts.
Deadlifts and Squats
Performing them, you will notice that the technique of squats and deadlifts are similar to each other. The difference in the placement of weights is on the floor or on the shoulders, as well as in the variations in the setting of the legs. Both exercises give a load on the back, legs and buttocks, so most fitness instructors are of the opinion that it is better not to take risks and not combine them in one workout. This applies to doing with your maximum weight, but you can do squats with maximum weight, and then perform several deadlift approaches, reducing weight by 30%.
Squats and bench press
These exercises have a lot in common – complexity from a technical point of view and a high load on the back. In order to squeeze the barbell and squat with weight in one workout, you need to make sure that there are no contraindications for health reasons, as well as be confident in your abilities. Health contraindications include not only problems with the musculoskeletal system, but also overweight. In view of this, for most people it would be better to replace the bar press with the bench press in the simulator or the bench press while sitting.
Work with the pectoral muscles and triceps
For the pectoral muscles, triceps will be a synergist, triceps take part in the work of the pectoral muscles, but they are much weaker. Giving up your biceps before working with your chest is a bad idea. Only professional athletes can afford this, when they purposefully pursue the task of loading the triceps harder than the pectoral muscles.
This is what professionals do when preparing for crossfit with gymnastic elements, as well as for explosive muscle growth.
Hyperextension and Deadlift
If hyperextension is present in the training, then the deadlift in the position on straight legs will have to be abandoned. Hyperextension is beneficial for the lumbar region, so it is better to sacrifice a deadlift by replacing it with a Romanian thrust, making it in a position with slightly bent knees. Ignoring this position, you can jeopardize the condition of the popliteal ligaments and get a sprain.
Bar tilts and pull-ups
The ban on the combination of these exercises is not categorical, it applies only to beginners with an average level of physical fitness. If a person has not fully mastered the correct technique of pull-ups, then the lower back can suffer an axial load, which should not be present when performed correctly, tilting with the barbell forward will only aggravate the situation. If you perform both exercises correctly and confidently, then they can be used in pairs.
Bench press and lunges, squats, deadlift
Each of these exercises is complex, they work on the whole body. Squats and lunges give a big load on the lower limbs and back, as well as deadlift. When performing a bench press, most of the load goes to the upper body and back. In this case, the matter is not in the distribution of loads, but in the fact that all exercises are difficult, after which the muscles become very tired. They can be combined in one training session if you have little time and need more time, but you should not do them with maximum weight.
Overhead squats and overhead bench press
The bench press above the head is done standing, using the bar is heavier than dumbbells, creating more axial load on the spine, the thing is a strong non-natural bending of the back. When doing squats, the overhead weight does not lie on the shoulders, but rises above the head. In order to do these two exercises in one workout, you need to have high strength of stabilizing muscles, otherwise the vertebrae and intervertebral discs will suffer.
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