The best effective exercises in bodybuilding for beginners

The best effective exercises in bodybuilding for beginners

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Already many years do not vanish interest in correct creation of the body at men and women of the whole world. A beautiful muscular relief, a sound body — here the purposes which are set before themselves by body builders, or bodybuilders. For this purpose it is necessary to carry out different types of loadings, both long on time and easy, and short-term, but intensive. That all these loadings were effective and useful, regular trainings and basic knowledge of anatomy are necessary. In this article we will try to slightly open as much as possible for you the fascinating world of bodybuilding.

Anatomy of muscles of the person

It is necessary to understand the structure of the body prior to the trainings correctly to understand the processes happening to muscles. Often it happens so that because of inexperience of the trainer or from own ignorance of people pumps over the same muscles, disregarding other important places. That it did not happen, briefly we will consider anatomy.

Support of the bone device in our body is carried out by more than six hundred muscles. Their following classification:

  1. Back: lateral, diamond-shaped, podostny, big round muscles and also muscles responsible for extension of a backbone (razgibatel).
  2. Thorax: upper and lower pectoralis muscles, intercostal muscles and gear.
  3. Humeral belt: the deltoid muscle including front, average and back heads; trapezoidal and humeral muscles.
  4. Biceps top and lower, three heads of a triceps.
  5. Forearms: muscles-sgibateli of a forearm, wrist muscle-razgibateli, plecheluchevy muscle.
  6. Hips and buttocks: external, average and internal heads of a quadriceps; thin, big bringing and the long giving hip muscles, sartorial muscle; the muscle straining a wide fastion of a hip; edge muscle, muscle of a popliteal sinew, podvzdoshno-lumbar muscles; big and average gluteuses.
  7. Stomach: direct and oblique muscles.
  8. Shin: front tibial muscle, gastrocnemius muscle, kambalovidny muscle.

Features of bodybuilding

The bodybuilding is literally construction of a body in translation from English. The name body building is more widespread in our language though it has the English origin too and means literally the culture of a body. Whichever there was a term, the essence is in increasing and developing muscles. It is reached through constant trainings with burdenings and special food with the high content of proteins for fast gain of muscle bulk. Historically it developed so that the purpose of bodybuilding is a harmony of proportions and high relief, that is nearness to ideals of the Greek athletes. But, as well as in any kind of sport, in it there are positive and negative sides too.

Advantage

The following belongs to undoubted advantages of body building:

  1. Power trainings allow to keep youth longer.
  2. It is a great way of fight against excess weight and hypodermic fat deposits.
  3. The elasticity of vessels increases, work of heart is stimulated.
  4. Capillaries which become fragile with age remain longer.
  5. Pressure is stabilized.
  6. Bodybuilders are not threatened by depressions as during the trainings there is an inflow of endorphins.
  7. Joints remain mobile longer.
  8. The self-assessment and self-confidence raises.
  9. There is no lack of female attention.

Harm and contraindications

Having made the decision to be engaged in construction of the body, do not forget also about contraindications:

  1. Intake of steroid medicines for the fastest result. Such medicines at the systematic use do irreparable harm to health (chronic insomnia, impotence, infertility). And without the systematic use steroids do not bring the necessary results.
  2. It is not recommended to be fond of body building to people with heart diseases or pathologies. Too big muscle bulk — additional load of heart.

Healthy nutrition at occupations

The correct diet at creation of a body is more than a half of success as you help an organism to form muscle bulk and not to accumulate excess fats. Otherwise you will cross out result from trainings improper feeding. In bodybuilding the common phrase we — what we eat is most relevant.

Starting the calculation of the basic principles of food, it would be desirable to note an important point: the universal diet does not exist. Is only the submitting, general recommendations according to which everyone builds the diet. You should not trust blindly those who will offer the unique absolute diet of the bodybuilder painted on products and grams. At best you will just waste time, in the worst — health. What aims are pursued by healthy nutrition in body building:

It is important! To learn to make for itself the correct diet, it is necessary to read specialized literature and to consult with the dietitian.

So, the principle first is frequent food. Instead of habitual three meals a day it is worth eating five-six times a day. This principle simply speaks: it is simpler to acquire the norm of calories divided into bigger number of meals. At the same time it is simpler to control feeling of hunger and not to look constantly at the watch waiting for a lunch. Also everything depends on your type of a constitution. If you gain weight hardly, i.e. are ektomorfy, then food is absolutely necessary each 3 hours for you. At the same time food has to be norm high-calorie slightly more and also containing complex carbohydrates. The organism at such mode will transform more effectively food to energy and also to stabilize hormone the insulin participating in preservation of muscles.

We recommend to learn at what food of most of all useful properties for heart and vessels.

The principle second consists in scheme 20/20/60. It means a daily ratio of proteins, fats and carbohydrates at which muscles will effectively grow.

  1. Carbohydrates contain in grain (rice, buckwheat, etc.), pasta, bananas, bread.
  2. Proteins are dairy products, beef, chicken, fish, nuts.
  3. Vitamins contain in berries, fruit, carrots and greens.

The protein use is also adjusted by the principle: 2 grams of protein on one kilogram of weight. Increase the weight by two and receive the standard daily rate in grams. Principle third: listen to the organism and its appetite. Our state and also external factors (for example, hot weather) can introduce amendments in hunger manifestations. Therefore there is no need to consume identical number of calories for each meal. In strength sport after the trainings the brutal appetite can wake up, and once the organism allows to gorge on in plenty, and in the evening, for example, to reduce consumption of food for the night. If to eat food rich with carbohydrates within half an hour after intensive loadings, then the level of amino acids in blood will accelerate anabolism (muscles will begin to grow more intensively).

The principle fourth the most difficult, it is absolutely necessary to refuse fast food. These are the products with low nutrition value which are causing sense of fulness, but not giving to an organism nothing useful. Besides, they contain dyes, fragrances, stabilizers and other hazardous substances. Only qualitative food will help you with body building.

Video: Food of the bodybuilder For those who miss a breakfast will be surprise to learn that it is very important. It both proteins, and amino acids, and the slow carbohydrates necessary for power feed of an organism after a dream. Also, while the person sleeps, he in a liver has an accumulation of sugar and in blood glucose level increases. When these stocks run low, adrenal glands produce hormone the cortisol splitting muscle protein. The big breakfast is capable to stop this destructive reaction.

Whether you know? The bodybuilding arose in 1901; its beginning belongs to athletic display of Evgeny Sandov, for that time of the strongest person in the world.

Recommendations for bigger efficiency

After heavy physical activity there are microinjuries, and restoration process at rest begins. The immune system tears away the damaged cages and forms new, and them much more. This phenomenon effect of supercompensation is called, and on it the bodybuilding is constructed. Thus, it is possible to draw an important conclusion that muscles grow not during the trainings, and in the course of rest. Also there is no need without breaks to overstrain in the hall, without giving itself time for restoration.

The main areas of attention of body builders are muscular zones of a shin, hips, a stomach, a humeral belt and hands. The maximum influence is directed to them. Any exercise, from a bar press before usual walking, means multilevel reduction and relaxation of muscle fibers. From there are some principles of an effective training:

  1. Warm-up. It is obligatory point as the organism is to the maximum supplied with oxygen. There is an inflow of fresh blood, blood pressure increases, heartbeat becomes more frequent. At the expense of it the by-products from muscles arising during the training are removed quicker. Also prepared body is subject to traumatism less.
  2. Helps our muscles, sheaves and sinews to gain big elasticity that, in turn, allows to reduce the maximum quantity of muscle fibers and to increase area of influence of training loads.
  3. Range of the movement. In the course of the training you find the range, optimum for yourself at which muscles are as much as possible extended, and then are completely reduced. Same concerns also the rate of performance of exercises which everyone selects to itself(himself) individually.
  4. At strong reduction of muscles the diaphragm is not less strongly reduced that increases load of a thorax and lungs. Therefore to hold the breath, making effort, it is impossible at all. Under the maximum loading of muscles the exhalation protecting from traumatism becomes.
  5. Program of a training. It is individual and represents a complex, multilevel system. Be ready that the so-called initial stage will last considerable amount of time, depending on genetics, type of a constitution and even level of your personal interest.
  6. Happen basic (developing force of muscles and forming weight) and isolating (the developing certain muscles and isolating them in group). Treat pulling up on a horizontal bar the first, a press lying also from a breast, squat with a bar. It is possible to refer distributing of dumbbells to the second.

Whether you know? In respect of food body building — very expensive action. For example, Jay Katler who won Mr. Olympia's title four times spends for food 50 thousand dollars a year!

The famous Canadian trainer and the founder of the competition Mr. Olympia for bodybuilders D. Uayder considered that the intensity of trainings and their indicators depend on constitution type. Main types three: ectomorphic, mesomorphic and endomorphic. So, trainings on Uaydera:

  1. Ektomorfa (thin bone, narrow shoulders, weak muscles, the accelerated metabolism). The weekly training of separate group of muscles, no more than 40 minutes is effective (about 6 sets till 5-10 of approaches). The intensity of a training is reached due to gradual increase in cargo. The heavy general exercises isolating are recommended excluded at all.
  2. Mesomorphs (broad chest, narrow hips, the developed muscles). The comprehensive training including basic (1–2 exercises) and isolating (2 exercises) types is necessary. 4 sets of repetitions are made till 8-12. The volume of trainings is applied versatile — and easy, and average weight, and heavy.
  3. Endomorphs (wide bone, slow metabolism, the strengthened fat layer). This type of a constitution assumes the bigger number of occupations, than others. And the purpose — metabolism acceleration. Exercises differ in intensity and reduction of intervals for rest. For one group of muscles about 3–4 different exercises, quantity of sets standard are necessary (3), and here repetitions reach 15 times.

Read how to learn the type of a constitution.

Exercises for beginners

We collected for you the best exercises allowing the beginner to orient in loadings and to make own program of occupations.

On all groups of muscles for a zhiroszhiganiye

In fight against fat deposits the technique of alternation of power trainings and kardio is considered very effective. Power enough 3 once a week, between them it is possible to put jog in the park or the exercise bike.

All essence of exercises — in high intensity therefore the number of approaches increase, and rest intervals as much as possible reduce. In each of three training days the group of muscles works. In the first — shoulders, a press and legs, in the second — a triceps and a pectoral muscle, and in the third you swing a back and a biceps. All exercises on 5–6 approaches, the quantity varies from 15 to 20 repetitions.

  1. For the first day the press of a bar perfectly will approach lying, moves dumbbells in the parties, twisting (see below). As a warming up before a training exercises on the exercise bike or leg extention will approach.
  2. The second day. The racetrack, then distributing of hands with weighting compounds from situation lying, a press of a bar lying, a press of dumbbells on an inclined bench.
  3. In the third day, extensions are added to the racetrack. Then pullings up, raising of a bar, stanovy draft.

Get acquainted with secrets of food and trainings of the famous fitness model Ekaterina Usmanova.

For pectoral muscles

Press of a bar lying. Exercise strengthens a muscular complex of a breast, the delta and tricepses.

  1. You lay down on a special plank bed, place legs on the parties (you watch that feet densely adjoined to a floor).
  2. Further you open hands slightly more widely than shoulders and clasp a bar signature stamp.
  3. The bar is removed from a rack and is located over a breast on outstretched arms.
  4. Lowering a bar on a breast, do not place shoulders too strongly not to harm joints.
  5. Slightly without bringing to a breast, return a bar to a starting position.

The bar can be replaced with dumbbells.

It is important! If you are engaged in a prone position with burdening, you surely have to have an insuring partner.

Cultivation of hands with dumbbells. Studies all pectoral muscles, and, changing a bench tilt angle, it is possible to increase intensity of study of any given group.

  1. You take dumbbells and settle down on a special bench.
  2. Further you straighten hands over a breast, holding palms turned inside. Hands are slightly bent.
  3. Then you slowly part hands with dumbbells in the parties.
  4. Having reached shoulders, stop. You should not lower too strongly, in order to avoid injuries of a shoulder joint.
  5. On the same trajectory of a hand move back to a starting position.

For a back

Thirst of a bar for a belt (the back shakes):

  1. You take a bar signature stamp on hold slightly more widely usual, with a direct back bend forward at an angle 60 degrees.
  2. Straining a back and working with bicepses, lift a bar to the top part of a stomach.
  3. Stand for 3–5 seconds and then return a bar to an initial position.

Draft of dumbbells in an emphasis lying:

  1. Put emphasis in a prone position, holding dumbbells in hand.
  2. Strain muscles bark, you hold a backbone exactly.
  3. Tighten the right hand to a breast.
  4. Work only a hand, the body keeps immovability.
  5. The delay for a second, then a hand falls to an initial position and another rises.

For shoulders

Costing a press with burdening (dumbbell):

  1. Establish legs to one line with shoulders, take dumbbells and lift them to the level of temples, bending hands at an angle 90 °.
  2. Straightening elbows, lift dumbbells over the head.
  3. Be late for 2–3 seconds and smoothly return to an initial position.

Moves dumbbells in the parties (the isolating exercise):

  1. Initial position — hands with dumbbells are lowered along a body, palms look inside.
  2. Further part hands in the parties, watching that all hand worked and the wrist did not rise above an elbow.
  3. Stop for 3–5 seconds, then smoothly lower hands.

For hands

Draft of a dumbbell one hand in an inclination (the biceps, a middle part of a back, shoulders participate). For an emphasis you can take a bench, having put on it the right knee and the right hand.

  1. Free left hand grasp a dumbbell in the middle.
  2. At this moment position following: the head is raised and the back equal looks directly, shovels are cramped, the hand from dumbbells is extended.
  3. Further the slow movement tighten to yourself a hand from dumbbells.
  4. Be late, then also gradually lower a hand.
  5. You watch that together with a hand the shoulder did not fall (the case should not be displaced).

Costing Arnold's press (shoulders, a biceps and a triceps):

  1. Having risen directly, you hold dumbbells in outstretched arms palms forward.
  2. Then you should bend smoothly hands with dumbbells in elbows, bringing closer them to a breast and developing the brush back forward, then to lift dumbbells up.
  3. Slowly return to an initial position.

For legs

Squats with dumbbells

  1. Here a squat not such deep, as with a bar as in the bottom of it limit outstretched arms with dumbbells.
  2. The principle is in making as much as possible repetitions.

Attacks with dumbbells

Are ideal for a quadriceps and a gluteus.

  1. The attack has to be maximum, but the knee cannot rest against a floor if you chose the big weight of dumbbells.
  2. You can do attacks on the place, and you can set to yourself distance and pass it, carrying out exercise serially on each leg.

For a press

Twisting:

  1. Take place in a prone position.
  2. Shoulders are pressed to a floor, a palm on a nape, knees are bent, feet are pressed to a floor.
  3. Then the case rises, being tightened to knees.

It is very important not to tear off legs from a floor and not to strain a neck, and to last the case.

Important! Swing of a press does not mean any accelerations, everything becomes smoothly, with gradual study of muscles.

Exercise on the lower press: it is carried out by pulling up of the straightened legs to the case in trailing situation. Includes 4 sets on ten repetitions.

The forgotten exercises on weight

There is a wish to note that old — not always a synonym outdated. There are unfairly forgotten exercises which do not enjoy wide popularity at bodybuilders any more, but they are still good and at the time were thought up by great athletes. Here various presses, drafts and squats belong. There is a lot of them, we will tell about the most important.

  1. Press under the name guillotine. It was thought up by Arnold Schwarzenegger's trainer and many other Hollywood stars, Vincent Gironde. Its essence that at a bar press the signature stamp falls not to a breast, and to a neck (as caused the extravagant name). Hands at the same time are widely divorced, and legs are lifted and bent in knees. Thus, the back as much as possible works, and legs are switched off.
  2. The press which is thought up by Swend Carlsen or just Swend's press. Allows to pump over more deeply a median part of a pectoral muscle that is not so simple. Exercise is carried out standing. The essence is in squeezing palms two shtangovy pancakes, holding the hands bent in elbows before a breast. Hands become straight forward, then return to an initial position.
  3. Tate's press (develops a triceps). The isolated exercise, an essence its following: the person lies on a bench, a little under an inclination is possible, hands with dumbbells are bent and raised very little. Palms with weighting compounds are directed forward and inside, elbows are recorded. Further hands take away forward and part in the parties, concentrating loading in a triceps. It is necessary to return to initial situation slowly.
  4. Jefferson's squats (the bar is located between legs). This occupation was thought up by the famous circus athlete Charles Jefferson who visited all America with Barnuma circus. Technology of execution following: it is necessary to stand exactly, holding a bar between legs hands. On a breath you squat so that hips became parallel to a floor. On an exhalation, straining muscles of legs, you come back. It is important to watch that hands remained all the time are slightly bent. This exercise is directed to a quadriceps, but at the same time in tension there are both buttocks, and a waist, and shoulders.

Programs of trainings

This thing is especially individual and you can make the program, optimum in all respects. But in this article we offer you tables of trainings for men and women, average option on time and by the number of exercises which will help to understand as as it is necessary to do.

For men

Rest intervals for different groups of exercises:

Exercises

Sets

Repetitions

Breast + Back + Shoulders

Press of a bar lying

3

15

Thirst of a bar for a belt

3

15

Arnold's press

3

15

Legs

Attacks with dumbbells

3

15–20

Squats with dumbbells

3

20

Back bottom + press

Jefferson's squats

3

10

Twisting

3

15–20

The program of exercises needs to be finished an extension.

For women

Rest intervals for different groups of exercises:

Author: «MirrorInfo» Dream Team

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