Basic exercises for all muscle groups: a strong and strong body at home

Modern people predominantly lead a sedentary lifestyle. Therefore, many of them are overweight and have flabby muscles. This is not only unattractive, but also dangerous to health. Therefore, many of them are thinking about how to put their body in order, make it slim and fit.

To strengthen muscles and improve health, you need to perform a set of exercises that involve different muscle groups. To do this, you don’t have to go to the gym; effective exercises can be done at home. The main thing is to create a competent set of exercises.

Rules for developing a complex for different muscles of the body: basic principles

To create an effective training program, you need to follow this plan:

1. Decide on the purpose of exercise, for example, to gain weight or lose extra pounds. The frequency, duration of classes, and selection of exercises depend on the desired results.
2. Calculate the frequency of classes. Beginners need to do exercises for all muscle groups three times a week and visit the gym the same amount. Over time, you can switch to split training, during which you work 1 group of large muscles and 2 small ones. To speed up fat burning, include cardio training in your program (2 times a week). Circular training helps to work out different muscle groups.
3. Determine the duration of the training and the break between sets. The average duration of strength training is from 45 to 90 minutes. If you want to gain weight, rest between sets for 1 to 1.5 minutes, and if you want to lose weight, rest for 45 seconds to 1 minute.
4. Work out different muscle groups in the correct order and select exercises. Beginner athletes are advised to use all muscles during training. To do this, start with basic movements, for example, squats, deadlifts, push-ups, and end with isolated exercises on machines. You can alternate between training your upper and lower body.

Important! The workout consists of a warm-up, main and final part. Warm up the muscles for 10 minutes, then move on to the main part, which lasts about half an hour, the final part (gradual reduction in load) lasts from 10 minutes.

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Sprint

Unlike other types of running, sprinting is a movement with a constant load, which is why it promotes muscle growth - evidence of this can be seen in the muscular figures of sprinters.
In addition to building strong skeletal muscles, sprinting is great for strengthening your heart. Increased blood flow to all organs and cells promotes the growth of muscle tissue. The main burden of work when running short distances falls on the legs. It involves everything from the arch and Achilles tendons to the gluteal and thigh muscles. The abdominal and oblique muscles, as well as the arms and shoulder girdle, experience less, but by no means zero, load. This occurs while naturally twisting the body and swinging the arms to absorb inertia. Being one of the most dynamic exercises, sprinting is great for cardio.

When turning to exercises that maximally utilize a person’s muscles, it is worth remembering that this is not only weight gain, but also excellent endurance training. Such loads are very useful during the drying period, as they help intensify metabolism and burn fat deposits. A strong heart muscle will help an athlete withstand both heavy weight and long-term training.

Detailed list of basic loads for men and girls

Basic training helps pump up almost all muscle groups. Such classes are suitable for beginner athletes and professional bodybuilders.

Basic exercises for girls:

1. Deadlifts with weights (dumbbells, barbells) help to work the back muscles.
2. Various variations of barbell presses, push-ups, and pull-ups strengthen the triceps.
3. With the help of squats, you can include your legs and buttocks in the work.
4. The bench press allows you to work the deltoid muscles.

A set of strength training for men necessarily includes the following exercises:

1. Deadlifts with a barbell are suitable for the muscles of the legs and back.
2. Squats with a weight on your shoulders shape your lower body.
3. The barbell press strengthens the muscles of the chest and shoulders.

List of basic exercises for athletes of different genders in the gym:

1. For the chest, shoulders and abs, perform different variations of barbell presses, pull-ups, leg raises on the horizontal bar, and deadlifts.
2. Wide-grip overhead rows, bent-over barbell lifts, biceps barbell lifts, and lunges with dumbbells will help strengthen your back muscles and triceps.
3. To strengthen the legs and shoulders, perform a block leg press, weighted squats, and overhead barbell presses.

The general workout for men and women is practically the same, the only difference is the number of repetitions and the duration of rest between sets.

Shvung press with barbell

Despite the name being unfamiliar to a non-professional, everyone will understand what we are talking about, since they have at least once seen how they work when lifting a barbell.
When the bar is already taken to the chest, the athlete’s task is to push the heavy projectile upward so that the arms are straightened. It is difficult to do this exercise smoothly, especially if the weight is heavy. The clean and jerk comes to the rescue by combining the explosive quarter squat and overhead press. If in the case of a deadlift the main movement of the arms is flexion, which is why the main load falls on the biceps, then with a push press the triceps – the extensors of the arms – are pumped. However, the matter is not limited to them, because individually they are too weak to push out the weight. The deltoids, as well as the muscles of the back and chest, are fully involved. Almost the entire upper part receives increased load when pushing. But the push would not have worked if the athlete did not have strong lumbar muscles. The legs continue to work along almost the entire length - from the glutes to the calves, including the quadriceps.

Features of circuit training

There are different workouts for individual muscle groups, but high-intensity circuit training is especially effective. This is a whole set of exercises for the body, which is performed in cycles of 15-60 minutes. The athlete should complete 2-8 laps with a rest of 2 to 5 minutes. The cycle consists of 10-12 movements with a break between each of 20-30 seconds. This type of training consists of basic body exercises.

Exercises for men

Circuit training for men involves an integrated approach, thanks to which it is possible to increase strength, muscle endurance, and burn fat. It consists of strength training and cardio exercises.

An effective complex for guys in the gym:

1. Raising the torso in a Roman chair.
2. Hyperextension with a barbell disc.
3. Upper row in the simulator.
4. Squats with weight.
5. Smith machine bench press.
6. Hack squats.
7. Leg extension on the simulator.
8. Bent over dumbbell raises.
9. Leg raises on the horizontal bar.

This complex will help burn fat and make the body sculpted.

Circuit training for men at home:

1. Squats with a side step.
2. Lunge press with dumbbells.
3. Lunge and twist with dumbbells.
4. Raising arms and legs on the stomach.
5. Runner's squats with dumbbells.

During the lesson you need to do 3 laps.

Classes for women

A set of exercises for girls will help you get rid of extra pounds and make your body fit:

1. Top pull.
2. Leg raises on the horizontal bar.
3. Pull the lower block to the belt.
4. Leg lunges with dumbbells.
5. Barbell chest press.
6. Dumbbell curls for biceps with wrist rotation.
7. Raising the body (straight, to the sides).

The class consists of 3 circles, it is useful for increasing muscle tone and losing weight.

Strength training for girls at home:

1. Squats with and without weight.
2. Push ups.
3. Lying emphasis from a squat.
4. Burpee (lying emphasis from a squat is complemented by jumping from a sitting position).
5. Exercises for the upper and lower abs.

The girl must complete 3 laps.

Important! Circuit training at home lasts about 30 minutes, 1 cycle consists of 10-50 repetitions.

These are the best body workouts for women and men that will help normalize weight and define muscle definition.

Deadlift

This exercise has become a classic in bodybuilding and powerlifting.
Its main advantage is its versatility; it will suit almost any athlete, regardless of what goal he sets at the end. A deadlift is lifting a barbell or other weighting device (kettlebell or dumbbell) from a position with bent knees and a tilted body to a fully straightened stance. The barbell is held with your hands approximately shoulder-width apart, with a kettlebell or dumbbell placed between your legs. When lifting weights, 75% of human muscle tissue is used. A large load falls on the legs; the gluteus maximus, calf, soleus, quadriceps and biceps femoris muscles work. The hamstrings are also tense. The body is also loaded with might and main: the back extensors, latissimus and trapezius muscles, as well as the back of the deltoids are under load. The biceps and forearm muscles do the most work in the arms.

It is not without reason that the deadlift is recommended as a basic exercise for those who want to gain muscle mass: heavy weight and strength work causes the muscles to grow intensively and become saturated with blood.

Advice from coaches and athletes

Experienced trainers, bodybuilders, and fitness models say that you need to start training with nutritional correction, only then can you move on to drawing up a training program. For beginners, it is better to train under the guidance of an instructor who will tell you how to quickly lose weight and pump up muscles. They advise combining cardio, strength exercises, and later moving on to circuit training and splits.

Alexey Pavlov, coach

The leading trainer advises avoiding sugars, simple carbohydrates, baked goods, and fatty foods while playing sports. It is important to warm up for 10 minutes before each training session. The strength block should consist of basic exercises, cardio, which will help reduce the amount of fat in the body and build muscle. The main part lasts from 30 to 90 minutes. The final stage may consist of stretching exercises. The trainer advises exercising 4-5 times a week; the rest of the time, the muscles need to be given time to recover.

Andrey Ovchinnikov, bodybuilder

The bodybuilding master recommends training 3-4 times a week. You need to select exercises in such a way as to load different muscle groups. That is, on the first day you can work on your pectoral muscles by doing, for example, bench presses and push-ups. You can dilute the workout with exercises for other muscle groups (one at a time). On the second day, work your leg muscles. If you're doing weighted squats, for example, don't include deadlifts or bench presses in your workouts. A. Ovchinnikov advises not to perform all basic exercises on one day.

Yana Kuznetsova, fitness model

A professional trainer and Russian bodybuilding champion highlighted the main mistakes beginners make when playing sports. Some of them exercise at a too intense pace, while others, on the contrary, choose very simple exercises. In the first case, the athlete overloads his body, the muscles do not have time to recover, which threatens exhaustion, weakened immunity, and various diseases. And in the second, a beginner simply will not notice the effect of training.

Don’t overload yourself or feel too sorry for yourself, gradually increase the load and stick to the training plan. Work on the most problematic areas first, and over time, add approaches, supplement the complex with new exercises to use more muscles.

Main conclusions

To pump up the muscles of the whole body, you need to follow these recommendations:

1. Eat right.
2. Create a training program taking into account your goals, frequency, duration of classes, as well as a break between sets and the sequence of working different muscle groups.
3. Before the complex, be sure to warm up your muscles.
4. Include exercises for different muscle groups in your training.
5. If you are overweight, then combine strength and cardio exercises.
6. If you want to achieve quick results, then do circuit training.
7. Increase the intensity gradually.

By following these rules, you can make your body toned and sculpted without harm to your health.