Strength exercises. Complex of strength exercises for men and women

Already in school years a person begins to understand that any movement forces a certain muscle group to work. By themselves, absolutely all movements are able to make up some system, at the expense of which energy will be formed. Muscles are directly related to metabolism. In other words, the higher the mass of muscles, the more it is necessary to provide the body with calories for recovery. And it should be understood that it is necessary to supply these nutrients constantly, and in a state of tranquility and physical activity. If a beginner is guided by some recommendations, then strength exercises will benefit: muscle fibers will become stronger and more powerful. And it should be noted that the training process can be performed both in the 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 complex of strength exercises. Usually this list includes two important components: the load force itself and endurance.

What do they mean by strength training?

Before proceeding directly to the training process, it is necessary to understand what is usually meant by the term "strength exercises". Basically, these are some types of training, the result of which is to increase muscle mass, strengthen the skeleton. Quite often under such a concept one word is understood - "bodybuilding". In other words, such a complex of exercises can be called work with weight.

A complex of strength exercises that help to increase and strengthen muscles are usually performed by men. Through this type of training can get rid of many shortcomings of appearance, improve blood circulation and metabolism. Due to the fact that physical exercises are directly related to metabolism, the result of their performance can be a sharp weight loss. It should be noted that weight can always remain on the same level. To explain such a phenomenon is quite simple. Performing strength exercises, a person loses weight. However, the mass of muscles grows. At the moment when the athlete ceases to deal with, he can lose all the muscle mass he has gained in a month. Therefore, it is very important to approach the training process thoroughly, regularly doing the exercises. At least for several years.

At the present stage, there are such power loads that are developed separately for women and men. Also it should be noted that there are such strength exercises that you can perform at home.

Exercises that are preferably performed by men

The complex of strength exercises for men is characterized by heavier loads. In addition, the training process is fully planned. In this complex are usually squats. In the hands of this must be a bar with an average weight. Hands are best placed behind your back at shoulder level. When the starting position is accepted, you can start crouching. With the help of such training it is possible to work out the muscles of the back and buttocks.

Apart from this exercise, it is also recommended to perform slopes. And they should be done with a barbell too. Inventory of this kind should be placed behind the shoulders. Slopes should be carried out in different directions. It should stay 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 performance of pull-ups. However, just hanging on the crossbar will be useful. At such times, the muscles of the hands work. For those who have some experience in pulling, you can increase the load. For example, you can begin to perform the exercise, winding his hands over the trunk. In this case, the muscles of the back and torso will be worked out.

Exercises for men on strength

In order to develop strength, it is necessary to perform exercises cyclically. Preparing for yourself a training process, you need to take into account that the load in the first time should be minimal. Increase it should be gradual, as far as achieving certain results. It should also be taken into account that weight exercises with weights, in which the main load is applied to the muscles of the chest and to the shoulders, imply that the weight of 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 weight of the case plus 5 kilograms. What power, physical exercises must be performed in this case?

Complex of the most popular types of training

In addition to the above exercises for men, you should, as an example, bring a few more types of training that will help achieve a certain goal.

1. Extension of the trunk. It is necessary to lie down on a special simulator for extending the body face down. Heels should be secured with special stops. The hands must be folded in the pectoral muscles. They can also be brought behind the head. Bend forward and down. Carrying out this step, one must feel the stretching of the muscular fibers of the lower back. Having reached the maximum possible position, straighten so that the head is slightly above the buttocks. Do not bully the case too high. Otherwise, the hip flexors will work, and not the straightening muscle fibers of the back.
2. Power, complex exercise - pull rod to the chin in position, standing. 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 this type of training, it is necessary to put the feet on the width of the shoulders. The bar must be taken with a narrow grip. The palms should be aimed at themselves. After that, we begin the exercise. Elbows must extend upward, lifting the bar to the chest or chin. Everything will depend on what kind of muscles should be worked out.
3. Power, complex exercise - bending leg lying. Due to this type of training, the lower part of the hamstrings will be worked out. The gastrocnemius muscle will also be used. Such an isolating exercise is optimal for the development of the relief and the formation of the posterior surface of the thigh. It is necessary to sit on a special bench in such a way that the knees slightly get out of its edges. Cushions should rest against the back surface of the ankles. It is necessary to grasp the special handles, which are usually located under the headboard from the sides of the bench. Taking a breath and holding your breath, you need to bend your legs in ruts, pulling the rollers up. Having reached the maximum position, it is necessary to stop for several seconds, straining at the same time as much as possible the hamstrings of the thigh. Exhaling, it is necessary to smoothly unbend legs, returning them to their original position. Perform this type of exercise on a power simulator is necessary smoothly, without jerking.

What recommendations should I listen to?

1. You need to do the exercises as simple as possible. Do not count seconds. Do the training at your own pace. Do not forget about the second pauses at the extreme points. How can you tell what pace is right? This will be indicated by the process of increasing loads.
2. Performing exercises on a power trainer or with free weights, you need to keep records. Try to record the number of repetitions and approaches. In the future, we must strive to improve our performance.
3. Seth, which is built on five repetitions, probably is by far the best option. With the help of it, you can maintain a balance between increasing the strength and the mass of muscles when performing basic types of training.
4. Do not overdo it. The optimal 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 physical strength.
5. In order to make cardio work the most effective, start running around rough terrain.
6. It is necessary to properly perform the technique. 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 is able to exceed absolutely all your expectations. Exercises that were listed above, will help any man to create a beautiful figure.

What do women need to do?

Now we need to talk about strength training for girls. The basis of such exercises is weight loss. Quite often, women, through the implementation of special trainings, try to remove excess kilograms, to approach the ideal. To increase the mass of muscles in these situations is not necessary. 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 form of training for girls? There are several easy, but effective types of techniques. In many situations, the set of exercises includes those that need to be performed with dumbbells. For example, having taken similar inventory in hands, begin to bend limbs in elbows. Delayed for a few seconds at the top point, you will need to return to the starting position. Repeat should be until there is a burning sensation in the muscle fibers.

It is recommended to perform exercises on the press. This type of training helps to work out a huge number of muscles, supporting them in tone. In order to lose weight legs, you need to perform slopes, holding dumbbells in your hands.

All of the above types of training - 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 coerce your child, because for him it can be too heavy.

Heavier types of training

1. Deadlift. This type of training is included in the best strength exercises. As a style in this situation is "sumo". This technique is very much like a classic. The main difference is a wider setting of the legs with a turn of the toe. Hvat should be, on the contrary, narrower. The Sumo craving is perfect for women, as the muscles of the legs are worked through, and not the backs.
2. Squats performed with a barbell on the chest. With the help of this type of training, you can increase physical fitness. It is necessary to keep weight in front of you. This will help strengthen the muscles of the press, as well as the lower back and legs. When doing this type of training on the spine will be given a lesser load. And this will help keep your back in a more natural position.
3. Pulling up. It is indispensable for such strength exercises for girls will be in the event that there is a desire to make the waist narrower due to back training.
4. Push the bar from the chest. With the help of this kind of training you can form beautiful shoulders. Weights should be increased at the moment when the technique of execution is mastered. Movement will begin from the moment the detonation of the projectile from the surface. It will end when the arms are straightened above the head. First of all, the load will fall on the shoulders. However, the training will help to use the legs, back and press.

Basic principles, which need not be forgotten

What should you know when performing strength exercises? Frederic Delavier, like many other experts in this field, distinguished several basic principles. They are as follows:

1. The meaning of the training process should be to obtain a load. It is she who can provide the required exercises with the necessary efficiency.
2. It is very important to remember the gymnastics of the body. With it, you can maintain your form in an optimal state. However, gymnastics is not capable of giving muscle growth. It can serve as a warm-up complex.
3. It should be remembered that there must be a fixed load in the training process. It should be understood as a certain weight with which the exercise will occur. And this weight should not decrease. Otherwise, a positive result will not be achieved.
4. The load must constantly increase. This is necessary for the muscles to get their load. If the muscle fibers get used to a certain weight, then the effect of training will disappear. Accordingly, the goals set for themselves will not be achieved.

If there is power, then we must move forward!

Not all are capable of withstanding power loads. Accordingly, after a while many people just stop going to gyms. However, if you approach this issue with the mind and optimal mood, after some time, heavy loads will stop to bring a feeling of discomfort and complexity. It should be understood that every person needs force to achieve certain goals. In the event that you are strong enough, then start to gain muscle mass, burn excess fat, run, increase stamina, etc. In general, keep moving forward towards the goals set. It is worth to wish you luck in such a difficult process as improving yourself and your body!