newcomers often can not afford to build the current program, which could bring remarkable results.How to choose a set of exercises for all muscle groups?Oddly enough, it's easy enough to do.More about the principles of selection of exercises Read more in our article.
Basic exercises Basic exercises involve several joints, which is a perfect dignity while massonabornogo cycle.Work of this type of load is much more muscle groups than the performance of isolated exercises.Train all muscle groups must include basic movements that make you stronger and bigger (in terms of muscle mass).It is only logical conclusion that the load more muscle to better develop the muscles in general.These movements are squats, bench presses, pull, pull-ups and push-ups.By the way, if you have the extra finances (50,000 rubles and more), you can buy a professional trainer for all muscle groups (photo of it - below).
main principles in training
First of all, a very important progress in the loads - this will make your muscles grow in size and power performance.Of course, if you do not increase the operating weight, the muscles do not need and will continue to grow.If you are without a personal trainer, it is highly recommended to keep a diary in which to record all your results.So you will be able to systematically increase the burden on training, making an efficient complex for all muscle groups.
mikroperiodizatsii following principles are the essence of which lies in the alternation of heavy and light workouts.What is the sense in that?The fact that the muscles required for complete recovery of about one week, followed by a supercompensation (growth of muscle fibers).Nevertheless, this situation applies only to large groups (back, chest, legs), while small (hands, delta) lose the effect of such a long holiday.Therefore, the alternation of light and heavy weeks in the gym justified.When you make a set of exercises for all muscle groups, be sure to consider this fact.
Training split
So, let the first set of exercises for all muscle groups, which is ideal for athletes with a higher initial level:
Monday:
- Chest
- bench on hooded.bench (4 x 10);
- bench with a dumbbell in the Horizontal.(3 x 12);
- bars with weights (3 x max);
- "butterfly" (3 x 15).
2. Biceps
- standing lifting dumbbells (3 x 10);
- "hammers" (3 x 10);
- trainer Scott (3 x 8).
Wednesday:
- Back
- deadlift (4 x 8);
- lever arm (3 x 10);
- top link (3 x 12).
2. Triceps
- French press (3 x 10);
- bars (3 x max);
- ups between skammi (3 x 20).
Friday:
- Legs
- squats (4 x 10);
- extension and leg flexion (3 x 15 for each exercise are performed superset);
- lunges (3 x 12-15 per foot).
2. Shoulders
- clean and press (3 x 8);
- mahi (3 x 12).
It's a pretty active program for all muscle groups, which allow you to increase the weight and increase power rates.
CrossFit CrossFit
a circular view of strength training in which performed several exercises with minimal rest time (or do not) for 5-10 minutes.This is a great program for all muscle groups, as multisustavnye exercises are used in order to involve more muscle groups.In addition, executed in the sport and movement bodyweight.Finally, do not forget that often combines CrossFit trnirovki power and cardio.What we have at the exit?The athlete, who decided to do CrossFit per workout trying to develop maximum strength and endurance.Nevertheless, for a long time it is proved that the combination of diverse loads will not give you the greatest achievements of any fact or in this.On the other hand, these athletes get flexibility, reaching the "golden mean" between the above concepts.I agree that this is more than enough for real life.That is why training on the methodology of CrossFit are held in the army, Ministry of Emergency Situations and so. N.
set of exercises for all muscle groups in the CrossFit can be as follows:
Day 1:
- Reverse push-ups from the bench triceps- 15-20 rep.
- Standard push-ups - 20 rep.
- Burpoe - 10 rep.
- running - 30 minutes.
first 3 points make 3 laps, and then move on to the run.
Day 2:
- Squats - 30 rep.
- Dips cotton - 15-20 rep.
- Leg raises the press lying - 20 rep.
- Jumping on the bench (a stool) - 15 rep.
- Jumping rope - 100 rep.
2-3 Making a circle with a break for 5-7 minutes.
Day 3:
- Sprint - 400 meters.
- Deadlift - 10 rep.
- Jumping on the box (40 to 50 cm high) - 6 rep.
- Mahi weights / dumbbells - 15-20 rep.
- Dips - 20-25 rep.
Make 2 circles.
Day 4:
- Squats - 10 rep.
- Burpoe - 10 rep.
- Taking on the chest with Davis - 10 rep.
- Turkish lifting - 8 rep.
- rowing machine - 200 meters.
2-3 Making a circle with a 5-minute rest.
We finish complex of exercises for all muscle groups, going to the last day of the training.
Day 5:
- Jog shvung Chest - 8 rep.
- Deadlift - 10 rep.
- ejection rod - 10 rep.
- Running fast - 200 meters.
- Twisting - 25 rep.
Do 2-3 range.
As you can see, a complex for beginners is quite heavy, but it will help to develop good strength and endurance, as well as significantly increase the amount of muscle mass with a balanced diet and adherence.
training for all muscle groups for girls
For those girls who just decided to do in the gym, great work study just the top or bottom of the body for 1 workout.The same goes for those who simply can not attend the hall more than 2 times a week.The principles of the training is not particularly different from those in men.Progress in loads mikroperiodizatsii, observance of a balanced diet and regime - all this must be present without fail.Which set of exercises for all muscle groups most suitable representatives of the fair sex?First of all, sit-ups (best done with small weights, but with more repetitions), pull-ups with a counterweight, every thrust presses and abdominal exercises (twisting leg raises on a simulator, etc.).In general, movement and set in the training process are similar to the male version, but, of course, necessary to reduce the weight and number of approaches.Equally important is the implementation of the available exercises at the gym Lightweight (female) type.Charging for all muscle groups before the start of training - this is another important aspect.In particular, it concerns women who are more sensitive joints, and therefore easier to injury.Do stretching and different aerobic movements - it will help disperse the blood throughout the body.
In conclusion, there is no good or plohihi training programs, because each person is different.This fact does not allow pick-purpose complex, which would work equally well for all athletes.Nevertheless, the above-mentioned programs are perfect for many people, especially for beginners and mid-level athletes.Kacha, a cultivator and reach their goals!
