Take a look at the 7 most important exercises in each workout!


No matter what type of exerciser you are, or how your training is organized in a full body style, ie during one training unit you exercise the whole body, or you have training divided into pressures / moves, or you prefer split by parts, below you will find the most effective exercises that you should try to include in your training!

Становая тяга для девушек - польза и техника

1 – Deadlift

It is at the top of this list for good reasons. Not only will he exercise his entire back, but also his quadriceps, buttocks, forearms, biceps and rhombic muscles.

After years of competing and judging bodybuilding competitions, I am convinced that a dense, three-dimensional back cannot be built without deadlifts.

Although I am a big lover of the classic design, the trap axis makes the exercise even better.

It was originally used as a method of training trapezoids by shrugging, but it is also more comfortable for deadlifts.

Whether you are 8 or 88, you should practice deadlift. But never at the expense of good technique. Start with a broom handle or two buckets and work your way up to good weight with good technique. Yes, I mean it.

Deadlift is like dynamite; when used correctly, it can work wonders, but it can make a good mess if used incorrectly.

2 – Displacement and pressure

This is a great exercise for performance, strength and size. I would dare say that it is the best exercise of all time, and many people would certainly not argue with me.

You start with the axis on the ground and overhang. The axis explodes upwards, using a wide range of muscles and a very powerful design.

You start from the ground with the help of quadriceps, which stretch the knees, the buttocks arrange the extension of the hips and the calves perform a protrusion that lifts your heels off the ground and the axis as high as possible.

Your straighteners do their job, and virtually your entire upper back is needed to pull the axle up. Even the rotator arms and sleeves work when relocated. There are a lot of muscles working in harmony, not to mention the forearms, biceps and center of the body.

Whether you are practicing the weightlifting version, where you fall under the body with your body, or a modified version without a deep knee, the pressure engages the buttocks and quadriceps again, as well as the shoulders, upper chest, triceps and rectus abdominis.

I could write for a long time, for example about the overall athletic significance of this exercise, but I will stop and just summarize. If you want to look good and be efficient, relocation and pressure will probably be the best exercise for you.

3 – Squat

No list of the best exercises can lack a squat with a large axle. He engages a lot of muscles and engages them well.

Squatting is the best exercise for quadriceps, dot. It also exercises your buttocks well, especially if you go really deep. Quality stimulation also gets to the right erecting spine, especially their lower part.

Because squats involve so much muscle, they are also excellent for stimulating the cardiovascular system. This is especially true when you practice more repetitions. Try squatting for 20 months on a maximum of 20 reps, and you’ll see if you still think it’s a good method for drawing only.

Whether you are exercising with the axle at the back, front, or just with your own weight, if you are physically able to do so, squat.

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4 – Movement

Most people here expect a variant of overheating. I choose to feel, although of course I’m a fan of the moves overall.

Moving the palpate will practice the back as well as the palpation variant, but it will also involve the biceps perfectly. Of course, your forearms and grip will also improve.

Remember that for maximum efficiency, you want to bend the thoracic spine and touch the lower part of the chest with the axis.

I’m not saying that you have to completely forget about push-ups. Ideally, you should exercise both regularly. In fact, you can also add a variant with a neutral grip.

5 – Lunge walking

We owe this exercise to Ronnie Coleman himself. He promoted him from the category of gentle drawing exercises to the category of volume exercises for anyone from grandmothers to the eight-time winner Mr. Olympia.

I would never declare a lunge a better exercise than a sacred squat. I’d rather be stoned. But with a big axis, it’s probably a better exercise for athletes who spend a lot of time on one leg (like MMA wrestlers, ball athletes, tennis players, etc.).

It will be most effective if you do not take a break in the up position with your feet together. Many help balance and relieve quadriceps from burning. Instead of pausing, continue straight with your training leg forward to the next lunge.

The lunges train mainly quadriceps, but like squats in deep design, they also connect the buttocks well and stretch the flexors of the hips.

Of course, lunge walking will also be difficult for your balance and the muscles responsible for it. It includes the glute medius and lateral muscles of the center of the body such as the oblique abdominal, multifidus, and spinal straighteners. The various muscles under the legs, such as the peroneal, will also get used.

Tip: If possible, use a reasonably heavy axle, not single arms on the sides of the body. On the one hand it will raise the center of gravity and on the other hand it will be harder for the balance muscles.

Even the single-arm version is a great exercise. In addition, holding the one-arm will practice the forearm and upper trapeze. It’s also easier thanks to the center of gravity below.

6 – Click

Each component of the armed forces uses the handle as a measure of physical fitness, and for good reason. It’s a great exercise for the chest, triceps, front shoulders, middle body and other muscles.

I joined the military shortly after my first bodybuilding competition. I looked in great shape, of course, but I managed barely 30 clicks in one go. At the end of the basic training, I gave 100 of them in a row with perfect technique.

Even more interesting was that the volume of my breasts, front shoulders and triceps did not suffer in any way, on the contrary, I improved them without lifting weights in the gym. However, there was no variation in our keys. In general, the closer your palms are to each other, the more exercise you focus on the triceps.

7 – Click on the parallel bars

It works on the chest, front shoulders and triceps, so I had to put it on the list. The handles on the parallel bars are similar to the classic handles in the connection of the muscles. It is the same with how the width of the grip affects the muscles involved. The narrower the grip, the more triceps are involved.

However, the handles on the parallel bars are much heavier for the chest, front shoulders and triceps than the classic handles. In addition, additional weights can be loaded on them.

Once you’re strong enough, you can either hold one arm between your legs or hang weights by your belt (which is more natural). An even more modern option is a weight vest. You could also put stones in your pockets. Do whatever gets you to the required number of repetitions.

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