basis of any sport are basic exercises.If the athlete has not mastered the basic techniques and basic skills, it is unlikely to achieve any significant results.This applies to both light and heavy athletics.
Besides that basic exercises designed to strengthen the whole body in general, have the same exercise for individual muscle groups.For example, the hand can be developed with the help of dozens of different ways, but the basic exercises for the biceps, triceps and forearms are fundamental for them.
What is the definition of "basic exercises»
Different sources have different definitions of basic exercises for the construction of the body.This is largely dependent on the experience, personal preferences and the need to develop lagging muscle groups.But in any case, the most important ones are those exercises that involve the maximum number of the largest muscles are the foundation for the life of the whole organism.
The main groups include muscles of the chest, back and legs.It is they who are most involved in the daily life and determine the overall development of the body.Therefore, the main basic exercises are aimed at their development.
Types of basic exercises
best exercises for breast development is the bench press.He trains not only the breast, but also has a serious impact on the triceps muscle (triceps).Before proceeding with the press of a large weight, the novice should learn how to do it.
To do this you need to take a blank neck and pressing it up until he learns to spend push the projectile from myself for about two seconds, and lowered - three or four seconds.Only then can you move to gradual weight gain.
Then come back to the basic exercises, the best of which is considered wide grip pull-up head.In addition to the development of the upper part of the latissimus muscle is largely an exercise in developing the biceps (biceps) and has a secondary effect on the forearm.
Another important exercise is the deadlift.Usually it is used a lot of weight, so to ensure the safety of the back is better to use heavy athletics belt.Barbell must be firmly fixed in the hands and straighten up.Then she returns to the place, and the exercise is repeated many times as necessary.Deadlift builds longitudinal muscles of the back, as well as having an impact on the forearms and legs.
Squats are also one of the basic movements.They develop the muscles of the hips and back, especially the lower part.Do this exercise with a barbell on your shoulders.The main thing to remember during squats - need to keep the back flat and the body at the same time should not lean forward.
It should be noted that the development of the abdominal muscles can also be attributed to the basic exercises, as they are responsible for the overall stability of the body is not less than the back or legs.The abdominal muscles (the press) train lying.Moreover, the upper part of the press is strengthened lifting the torso and the lower - leg lifts.
How much time is necessary to do basic exercises
Basic exercises to do at all times.While you are engaged in the construction of the body, they will be for you to determine.All other traffic will be important as the development of basic techniques, but without its implementation will be difficult to achieve good results.
The basic set does not include exercises to develop popular among beginners biceps.But for professionals well-developed biceps is not a definition of proportional development of the athlete.Without implementation of the basics large biceps bring a smile rather than respect.Moreover, the professionals rather pay attention to the fitness of your forearm or lower leg than the biceps.
