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7 classic exercises, over which not imperiously time
New does not always mean the best. Many, he searched for a workout, lose sight of the main thing — why do they come to the gym. The abundance of new exercises and techniques can knock the newcomer off, but it would be much better not to rush headlong into the maelstrom, and remember some of the classic exercises of the "old school", which now can give odds to new-fangled crossfit.
It should not, of course, to forget that achieving results depends on understanding the trainee what he wants to achieve. But in this case, good help are just those classic exercises which we have mentioned above.
Old technology is simple and proven not only by many professionals, but by the time. Unnecessary theorizing only complicates the training process, leading sometimes to disastrous waste of forces and low efficiency.
Today we decided to remind you about a few simple and very functional exercises, which use just timeless and fashion.
Deadlifts
What: here involves almost all the muscles of the body
Approaches: 3
Repetition: 8
Deadlifts — one of the best exercises classic old school. Perform it very carefully because even small mistakes can easily lead to injury. A standard exercise: the body tilted forward, back straight, legs slightly bent at the knees. Pay back special attention to prevent SAG — this will create excessive strain on the vertebral disks. In addition, not superfluous will and special weightlifting belt.
Clean pull-UPS
What: shoulders, triceps, biceps, latissimus dorsi
Approaches: 3
Repetition: 8
To perform the so-called "clean pull-UPS" dead-hang pull-ups), I have to try. The upward motion should start with the widest strain of the back muscles, not hands. Only slightly raising the body up in this way, you begin to bend your elbows, remembering to keep back tension. Be sure to exhale when lifting and concentrate on each iteration.
The bench press
What: large and small pectoral muscles
Approaches: 3
Repetition: 10
This is a basic exercise, allowing you to pump the chest muscles. Often newcomers in the hall too and focus on this exercise, ignoring the others. Do not make the same mistakes: the bench press doesn't replace full training. So, lie down on the bench, back slightly arched. Grif takes a closed grip. It would be better to bring in a partner, so he could insure, by controlling the movement of the Griffon. Lower the projectile through on the inhale and on the exhale, lift.
Pullover
What: the pectoral muscles and latissimus dorsi
Approaches: 3
Repetition: 10
Lie across the horizontal bench with the blades, the rest of the body by weight. Hold a dumbbell with both hands. In the initial position, it is raised above the head. Don't drop her! Inhale lower the projectile behind your head, slowly bending your elbows until reaching the parallel lines with a bench. On the exhale return to the starting position. The observance of the pause between retries is one second.
Classic push-UPS
What: triceps, pectoral and deltoid muscle
Approaches: 4
Repetition: 15
Types of push UPS there are more than fifty. We will focus on classic, especially because it is quite suitable for pumping many important muscles of the body. In the initial position (rest position), hands placed slightly wider than shoulder width, feet shoulder width of the pelvis. On the inhale stoop down, elbows forming a straight angle. On the exhale climb, but not to the end, so as not to block the elbow joint.
Bending hands with a barbell on Scott bench
What: biceps
Approaches: 3
Repetition: 12
Training on the Scott bench will help you work out the most difficult part of the biceps — the lower part. Many people neglect this exercise, and absolutely nothing. The arm should be pumped evenly, only then it looks really nice. Performing repeat, concentrate on working the muscle. Try not to help yourself body, it will significantly reduce the benefits of the bench.
Jim Arnold
What: the deltoid muscle
Approaches: 3
Repetition: 10
As you can easily guess from the title, the exercise became popular thanks to Arnold Schwarzenegger, who believed that it is working on the deltoid muscles. Due to the rotational movements of the brush, you achieve greater load. So, sit straight on a bench and firmly press to the back. In the starting position the dumbbell is raised to the level of the neck, and the hands turned with the wrists to the torso. On the exhale, raise the dumbbells up at the end point gradually turning the palms outward. Work smoothly, without jerks.published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: dnpmag.com/2016/01/24/7-klassicheskix-uprazhnenij-nad-polzoj-kotoryx-ne-vlastno-vremya/
It should not, of course, to forget that achieving results depends on understanding the trainee what he wants to achieve. But in this case, good help are just those classic exercises which we have mentioned above.
Old technology is simple and proven not only by many professionals, but by the time. Unnecessary theorizing only complicates the training process, leading sometimes to disastrous waste of forces and low efficiency.
Today we decided to remind you about a few simple and very functional exercises, which use just timeless and fashion.
Deadlifts
What: here involves almost all the muscles of the body
Approaches: 3
Repetition: 8
Deadlifts — one of the best exercises classic old school. Perform it very carefully because even small mistakes can easily lead to injury. A standard exercise: the body tilted forward, back straight, legs slightly bent at the knees. Pay back special attention to prevent SAG — this will create excessive strain on the vertebral disks. In addition, not superfluous will and special weightlifting belt.
Clean pull-UPS
What: shoulders, triceps, biceps, latissimus dorsi
Approaches: 3
Repetition: 8
To perform the so-called "clean pull-UPS" dead-hang pull-ups), I have to try. The upward motion should start with the widest strain of the back muscles, not hands. Only slightly raising the body up in this way, you begin to bend your elbows, remembering to keep back tension. Be sure to exhale when lifting and concentrate on each iteration.
The bench press
What: large and small pectoral muscles
Approaches: 3
Repetition: 10
This is a basic exercise, allowing you to pump the chest muscles. Often newcomers in the hall too and focus on this exercise, ignoring the others. Do not make the same mistakes: the bench press doesn't replace full training. So, lie down on the bench, back slightly arched. Grif takes a closed grip. It would be better to bring in a partner, so he could insure, by controlling the movement of the Griffon. Lower the projectile through on the inhale and on the exhale, lift.
Pullover
What: the pectoral muscles and latissimus dorsi
Approaches: 3
Repetition: 10
Lie across the horizontal bench with the blades, the rest of the body by weight. Hold a dumbbell with both hands. In the initial position, it is raised above the head. Don't drop her! Inhale lower the projectile behind your head, slowly bending your elbows until reaching the parallel lines with a bench. On the exhale return to the starting position. The observance of the pause between retries is one second.
Classic push-UPS
What: triceps, pectoral and deltoid muscle
Approaches: 4
Repetition: 15
Types of push UPS there are more than fifty. We will focus on classic, especially because it is quite suitable for pumping many important muscles of the body. In the initial position (rest position), hands placed slightly wider than shoulder width, feet shoulder width of the pelvis. On the inhale stoop down, elbows forming a straight angle. On the exhale climb, but not to the end, so as not to block the elbow joint.
Bending hands with a barbell on Scott bench
What: biceps
Approaches: 3
Repetition: 12
Training on the Scott bench will help you work out the most difficult part of the biceps — the lower part. Many people neglect this exercise, and absolutely nothing. The arm should be pumped evenly, only then it looks really nice. Performing repeat, concentrate on working the muscle. Try not to help yourself body, it will significantly reduce the benefits of the bench.
Jim Arnold
What: the deltoid muscle
Approaches: 3
Repetition: 10
As you can easily guess from the title, the exercise became popular thanks to Arnold Schwarzenegger, who believed that it is working on the deltoid muscles. Due to the rotational movements of the brush, you achieve greater load. So, sit straight on a bench and firmly press to the back. In the starting position the dumbbell is raised to the level of the neck, and the hands turned with the wrists to the torso. On the exhale, raise the dumbbells up at the end point gradually turning the palms outward. Work smoothly, without jerks.published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: dnpmag.com/2016/01/24/7-klassicheskix-uprazhnenij-nad-polzoj-kotoryx-ne-vlastno-vremya/
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