Already in school years, a person begins to understand that any movement makes a certain muscle group work. By themselves, absolutely all movements are able to make up some system, due to which energy will be formed. Muscles are directly related to metabolism. In other words, the higher the muscle mass, the more it is necessary to provide the body with calories for recovery. And it should be understood that these nutrients must be supplied constantly, and in a state of calm, and with physical activity. If a beginner athlete is guided by some recommendations, then strength exercises will be beneficial: muscle fibers will become stronger and more powerful. And it should be noted that the training process can be performed both in gyms and in the home environment.
What should be given special attention?
The most important thing that you should not forget about during physical exertion is a set of strength exercises. Typically, this list includes two important components: the load force itself and endurance.
What do power trainings mean by themselves?
Before proceeding directly to the training process, it is necessary to understand what is usually meant by the concept of “strength exercises”. Basically, these are some types of training, the result of which is to increase muscle mass, strengthen the skeleton. Quite often, such a concept is understood as one word - “bodybuilding”. In other words, a similar set of exercises can be called work with weight.
A set of strength exercises that help to increase and strengthen muscles are usually performed by men. Through this kind of training, you can get rid of many shortcomings in appearance, improve blood circulation and metabolism. Due to the fact that physical exercises are directly related to metabolism, the result of their implementation can be a sharp weight loss. It should be noted that weight can always remain at the same level. To explain such a phenomenon is quite simple. Performing strength exercises, a person loses weight. However, muscle mass is growing. At that moment, when the athlete stops exercising, in a month he may lose all the previously gained muscle mass. Therefore, it is very important to approach the training process thoroughly, regularly performing exercises. At least for several years.
At the present stage, there are such power loads that are designed separately for women and men. It should also be noted that there are such strength exercises that you can perform at home.
Exercises Preferred For Men
The complex of strength exercises for men is characterized by heavier loads. In addition, the training process is completely planned. This complex usually includes squats. At the same time, a bar with an average weight should be in the hands. Hands are best placed behind your back at shoulder level. When the starting position is accepted, you can start to squat. With the help of this training, you can work out the muscles of the back and buttocks.
In addition to this exercise, inclines are also recommended. And they must also be done with a barbell. Inventory of this kind should be placed behind. Slopes must be performed in different directions. You should linger for a while in the tilt position.
Speaking about the complex of strength exercises for men, it should be noted that, probably, the most favorite type of training is the implementation of pull-ups. However, just hanging on the bar will be useful. At such moments, the muscles of the hands work. For those who have some experience in pulling up, you can increase the load. For example, you can start an exercise with your arms behind your body. In this case, the muscles of the back and torso will be worked out.
Strength exercises for men
In order to develop strength, it is necessary to perform exercises cyclically. When compiling the training process for yourself, it must be borne in mind that the load at first should be minimal. It should be increased gradually, as certain results are achieved. It should be borne in mind that weight-bearing strength exercises, during which the main load is applied to the chest muscles and shoulders, imply that the weight of the additional weight should be equal to half the body weight plus 5 kilograms. Exercises for the legs are performed with an additional weight equal to 75% of the total mass of the case, plus 5 kilograms. What strength, physical exercises should be performed in this case?
The complex of the most popular types of training
In addition to the above exercises for men, it should be given as an example several more types of training that will help achieve a certain goal.
- Extension of the body. It is necessary to lie on a special simulator to extend the body face down. The heels should be fixed with the help of special stops. Hands should be folded in the chest muscles. They can also be reduced behind the head. Bend as far forward and down. Performing this step, you need to feel the stretching of the muscle fibers of the lower back. Having taken the maximum possible position, bend so that the head is slightly higher than the buttocks. Do not lift the case too high. Otherwise, the hip flexors will work, and not the straightening muscle fibers of the back.
- Powerful, complex exercise - pulling the bar to the chin in a standing position. This type of training can be performed both with free weight and with the help of the Smith simulator, in which the trajectory of the performed movement is fixed by the presence of two parallel guides. In order to start performing this type of training, you need to put your feet shoulder width apart. The bar must be taken with a narrow grip. The palms should be aimed at yourself. After that, we begin to perform the exercise. The elbows should extend upward, lifting the barbell to the chest or chin. Everything will depend on which particular muscles need to be worked out.
- Powerful, complex exercise - bending legs while lying down. Due to this type of training, the lower part of the back of the thigh will be worked out. The calf muscles will also be involved. Such an insulating exercise is optimal for the development of relief and the formation of the posterior surface of the thigh. It is necessary to sit on a special bench so that the knees crawl out slightly beyond its edges. Cushions should rest against the back surface of the ankles. You need to grab hold of the special handles, which are usually located under the headboard on the sides of the bench. Taking a breath and holding your breath, you need to bend your legs in the ruts, pulling the rollers up. Having reached the maximum position, you need to stop for a few seconds, while straining your hip biceps as much as possible. When exhaling, it is necessary to smoothly straighten the legs, returning them to their original position. Perform this type of exercise on a weight trainer is necessary smoothly, without jerking.
What recommendations should be heeded?
- It is necessary to carry out exercises as simple as possible. Do not count seconds. You must complete the training at your own pace. Do not forget about the second pauses at the extreme points. How can you understand what pace is right? This will be indicated by the process of increasing loads.
- Performing exercises on a weight trainer or with free weights, you need to keep records. Try to record the number of repetitions and approaches. In the future, you must strive to improve your performance.
- The set, which is based on five repetitions, is probably the best option by far. With it, you can maintain a balance between increasing strength and muscle mass when performing basic types of training.
- Do not overdo it. The best option is to perform one basic type of exercise, two auxiliary trainings and training for a specific muscle group. A large amount of exercise will not allow you to use all your physical strength.
- To make cardio training the most effective, start running over rough terrain.
- It is necessary to perform the technique correctly. Otherwise, even the best strength exercises will cease to be effective.
The first steps in the world of iron and sweat will become very difficult. However, the result can exceed absolutely all your expectations. The exercises that were listed above will help any man to create a beautiful figure.
What do women need to do?
Now we should talk about strength exercises for girls. The basis of such exercises is weight loss. Quite often, women, due to the implementation of special trainings, try to remove extra pounds, to approach the ideal. It is not necessary to increase muscle mass in such situations. In order to lose weight, you can pay attention to fitness. Strength exercises will also help to achieve a good result.
What should be included in the strength form of training for girls? There are several easy but effective types of techniques. In many situations, the complex of exercises includes those that must be performed with dumbbells. For example, taking such an inventory in your hands, begin to bend the limbs at the elbows. Holding for a few seconds at the top point, you will need to return to the starting position. Repeat until a burning sensation in the muscle fibers appears.
It is recommended to perform exercises on the press. This type of training helps to work out a huge number of muscles, maintaining them in good shape. In order to lose weight legs, it is necessary to perform inclinations, holding dumbbells in the hands.
All the types of training listed above are home strength exercises. In other words, they can be performed easily and simply at home. If there is a desire, then children can be involved in the training process. However, you should not force your child, as for him this can be too heavy a burden.
Heavier types of training
- Deadlift. This type of training is included in the best strength exercises. The style in this situation is sumo. This technique is very reminiscent of the classic. The main difference is the wider setting of the legs with a toe spread. The grip should be, on the contrary, narrower. The deadlift sumo is perfect for women, since the legs are worked out during the exercise, not the back.
- Squats performed with a barbell on the chest. With this type of training, you can increase physical fitness. It is necessary to keep the weight in front of you. This will help strengthen the abdominal muscles, as well as the lower back and legs. When performing this type of training, the spine will be less stressed. And this will help keep your back in a more natural position.
- Pullups Such strength exercises for girls will be indispensable if there is a desire to make the waist narrower by training the back.
- Push rod from chest. With this kind of training, you can form beautiful shoulders. Weights must be increased at the moment when the execution technique is mastered. The movement will begin from the moment the shell detaches from the surface. It will end at the moment of straightening the arms above the head. First of all, the load will fall on the shoulders. However, training will help to engage the legs, back and abs.
Basic principles that do not need to be forgotten
What should I know when doing strength exercises? Frederic Delavier, like many other specialists in this field, identified several basic principles. They are as follows:
- The meaning of the training process should be to get the load. It is she who is able to provide the necessary exercises to the exercises performed.
- It is very important to remember about body gymnastics. With it, you can maintain your shape in optimal condition. However, gymnastics is not able to give muscle growth. She is able to serve as a warm-up complex.
- It should be remembered that in the training process there must be a fixed load. According to it, you should understand the certain weight with which the exercise will be performed. And this weight should not decrease. Otherwise, a positive result cannot be achieved.
- The load must constantly increase. This is necessary in order for the muscles to get their load. If muscle fibers get used to a certain weight, then the effect of training will disappear. Accordingly, the goals set for themselves cannot be achieved.
If there is power, then we must move forward!
Not everyone is able to withstand power loads. Accordingly, after some time, many people simply stop going to gyms. However, if you approach this issue wisely and optimally, then after some time, heavy loads will cease to bring a sense of discomfort and complexity. It should be understood that strength is necessary for every person to achieve certain goals. In the event that you are strong enough, then begin to gain muscle mass, burn excess fat, run, increase endurance, etc. In general, continue to move forward on the path to your goals. It is worth to wish you good luck in such a complex process as improving yourself and your body!