Set of exercises for development of force"

The power training — a complex of special sets of exercises which at the correct performance will help to increase force and endurance of muscles of hands, backs, legs and to make a body beautiful and relief. This program approaches as beginning, and to professional athletes. Women also often include some power exercises in a training for weight loss.

The principles for development of force of muscles are positions which allow to overcome effectively a physiological barrier of development of power characteristics of the athlete. Simple words, it is certain rules to which it is necessary to adhere during the work on force of fabrics. Such principles are:

1. "Office". For development of a concrete muscle it is necessary to make impact only on it, excepting work of auxiliary muscles.
2. Advantage of weaker muscles. They demand separate study and selection of individual sets.
3. Preliminary fatigue. The principle is that before performance of basic (main) exercise one-articulate "work" on the same group of muscles is performed.
4. Peak reduction. Muscles begin to develop in the moment of peak loading therefore during performance of exercises "on effort" the load has to be maximum.
5. Means performance of several principles at the same time (during one training). This principle is used by professional athletes.
6. Explosive force. This type of trainings lasts no more than 6 weeks and means work on one group of muscles (for example, legs) no more once a week, and the number of "explosive" occupations should not exceed 2 in 7 days.
7. "Shocking of muscles". The organism quickly gets used to type of trainings therefore complexes are recommended to be changed, thereby "to surprise" muscles and to force them to be in bigger loading, to stimulate them to increase in force and endurance.
8. This principle means constant change of loading in each following approach.
9. Static stress. The principle demands performance of an extension after each executed exercise. Thus, muscles receive additional static load.
10. Doborny weight. This principle is used by athletes after certain "stagnation". Its performance requires addition in addition of the weight (chains, signature stamps, weighting compounds) when performing habitual exercises.
11. Performance of a series of different tasks for the same muscle.
12. Free weight and multiarticulate exercises. Mean use of exclusively basic types of exercises (press, draft).
13. Principle of intermediate complexes. Means performance of intermediate exercises on "difficult" muscles (press, a forearm) during rest between approaches.

Whether you know? Strangely enough, very positively body tissues of the person are influenced by dark chocolate. The American scientists proved what contained in it epikatekhin stimulates a muscle cell to growth.

For increase in force it is necessary to carry out general exercises and also sets of exercises with a weight of own body.

This exercise helps to work all groups of muscles and is one of the most effective in a power complex. It is necessary for performance:

1. To rise before a bar. Legs at shoulder length, a back direct, the head is directed directly. Basin is lifted highly.
2. Inclination down. Shoulders forward, a crossbeam it is necessary to take the wide successful fellow.
3. To rise slowly, a back equal (the basin is always removed back). The crossbeam should not touch knees.
4. To fall down on an exhalation, loading has to fall on the building, but not on shoulders and hands.

This exercise well studies tissues of legs and a gluteus. It is necessary for performance:

1. To put a shell on a back part of trapezoid muscles. Legs at shoulder length, basin slightly back. Shovels are cramped.
2. On a breath to execute squat: heels together, a basin back and slightly up (as though we sit down on a chair).
3. To record this situation for several seconds.
4. On an exhalation it is accurate to rise. Loading has to fall on muscles of legs.

This task belongs to basic, carried out under body weight or with weighting compounds. Having a horizontal bar, it can be carried out in house conditions.

Important! Sports activities are important at any age. But it is necessary to remember that after 45 years (without preparation) it is necessary to give at first the minimum loading and to raise it very gradually.

It is necessary for the correct pulling up:

1. To undertake a horizontal bar the top hold (hands are slightly wider, than width of shoulders).
2. Several seconds to hang for a while, on an exhalation to bend hands in elbows, lifting the case up. It is desirable to concern a crossbeam the top part of the building.
3. It is accurate to return to a starting position.

The more widely hands on a horizontal bar are located — the more fabrics which are responsible for back volume work.

Learn how to choose a bench for a press.

This work with a crossbeam will be suitable for those who do not know how to increase force of hands. For exercise performance "a press of a bar lying" it is necessary to perform such operations:

1. To lay down on a bench for a press. Hands at shoulder length, the crossbeam has to lay down in a palm and press on it, but not on hands.
2. To cramp shovels together, after to lift a shell from the holder. It has to be parallel to the line of eyes. The press is intense.
3. Buttocks are pressed to a bench, legs densely on a floor, the breast is a little rounded. To lower a bar to a breast and to carry out a press it is necessary at a small angle.
4. The corner between elbows and the case has to be in the lower family way not less than 75 degrees.
5. In the provision of a bar at the top of a hand have to be equal, elbows are unbent completely.

This exercise can be carried out standing or sitting, using a bar or dumbbells.

Read in more detail how to carry out an army press and what are contraindications for performance of this exercise.

Technology of performance:

1. To take a bar of necessary weight the wide successful fellow (it is slightly more than width of shoulders).
2. To lift a crossbeam to breast level.
3. It is accurate to lift a bar up. Straight arms, elbows are slightly bent.
4. To slowly lower a bar in a starting position (on a breast).
5. It is accurate to lower a bar from a breast on a floor.

This exercise is intended "to shock" as much as possible muscles. It is necessary for its performance:

1. To rise before a shell, socks under a bar, shoulders over it. Hands at shoulder length. Basin back.
2. To lift a shell thanks to effort of legs and backs. Straight arms.
3. By means of sharp effort to unbend legs and to lift a bar straight arms up.
4. The crossbeam flies up up, at this moment it is necessary to sit down under it. Straight arms, the back is bent, a basin back.
5. At once from the prisest it is necessary to rise and reach vertical position sharply.
6. After exercise performance the bar is sharply lowered most often on a floor.

The Turkish rise with the weight well tones up all groups of muscles, however good physical training is necessary for its performance. Technology of performance of the Turkish rise:

1. To accept a prone position: legs and hands are extended. One hand is basic, near another there is a weight.
2. To take the weight and to return to a starting position (beginners take a shell two hands).
3. On an exhalation to lift the weight arm-distance. The head is turned on a shell.
4. To bend a leg, to rise on an elbow of a basic hand. The leg from a shell has to stand on a knee steadily.
5. To straighten an elbow of a basic hand and to lift a basin. The holding hand also stands up straight, situation does not change.
6. To turn in the second leg in a knee and to rise steadily on it.
7. To lift the case, taking away a basic hand.
8. To completely rise and transfer all weight to feet. The hand with the weight is raised directly up.
9. Further it is necessary to perform all operations in the opposite direction. The cycle comes to an end in a prone position.

Push-up on bars perfectly develops a triceps which influences blow force a hand. Carrying out this exercise at any inclination, the muscle will be studied equally well.

Important! In this exercise on a breath it is necessary to move slowly, and on an exhalation — quickly, with effort.

Technology of performance:

1. To rise a face or a back to bars, to grasp with brushes and to lift the case up (on straight arms), elbows look back.
2. On a breath the case needs to be lowered down, the elbow has to form a right angle (elbows are developed back and pressed to a body).
3. On an exhalation to rise up in a starting position.

The efficiency of sets of exercises on force directly depends on that how often to train and on how many repetitions to carry out each set. The number of necessary approaches is defined by general exercises. It is necessary to repeat each "element" not less than 20 times. The pause between approaches should not exceed 5 minutes. 5 approaches on 5 repetitions are considered ideal (in the sum of 25 times). More than 5 approaches are not recommended to be carried out extremely.

An important role is also played by the number of power trainings in a week: them there has to be at least 3. It should be noted that 3 trainings on an hour are not equivalent 1 three-sentry.

Get acquainted with a set of exercises for men for occupations in gym.

As the approximate system of trainings we will consider the thrice week program (in days of a break it is possible to carry out simple exercises on force, for example, work with a carpal expander).

Whether you know? The break between trainings is necessary as well as a training. During a pause of a muscle are restored. If it such opportunity not to give — the necessary result is not, and injuries will not keep themselves waiting long.

So, at the correct performance of the specified sets, using the principles of development of force, for a short period of time it is possible to achieve visible results. In power approaches the main role is played by regularity of trainings and frequency of repetitions of general exercises. All this will help to achieve not only a beautiful body, but also strong muscles.