In order to completely pump all the muscles, you will have to spend a very large amount of time. As a rule, athletes try to work out different muscle groups on different days, but even this does not allow them to spend time working out each muscle in isolation. If you increase the number of exercises, you will have to increase the duration of the workout itself, and this is not always convenient. The way out in this situation is to perform exercises that allow you to simultaneously work on the maximum number of muscles of different groups.
Necessary
- - crossbar;
- - barbell;
- - block simulator;
- - gymnastic bench.
Instructions
Step 1
Hang over the bar with a reverse grip. Raise your crossed legs at the ankles to a right angle. The feet are directed forward.
Pull up gently until your chin touches the bar. Try to keep your feet straight forward, never tuck your legs in.
Work: muscles of the press, almost all muscles of the back and chest, biceps.
Step 2
Stand between the columns of the block trainer. Grasp the handle of the upper block behind your back. The arm is raised up, the elbow is raised and practically touches the cable. The second arm is extended in front of you, in the direction in which the movement will be made. Stand with your feet wide. The back foot should be rotated 45 degrees.
Slowly push the handle forward with a top, forward, and downward motion. Extend the weight until the fist of the weighted arm reaches the level of the arm extended forward.
Work: stabilizing core muscles, oblique abdominal muscles, pectoral muscles, leg muscles.
Step 3
Stand straight with feet shoulder-width apart, feet parallel. Grasp the bar so that your hands do not touch your legs when bending. In this case, the distance between the arms should not be wider than the shoulders. Bend your lower back and flatten your shoulder blades.
The deadlift begins with a backward movement of the head and shoulders. Then push off with your feet while lifting your shoulders, pelvis, and knees up and back. Stand up straight with the barbell in your hands. Take a short pause and lower the barbell down, keeping it as close to you as possible. When the bar is below the knees, squat down slightly, rather than bending at the waist.
Work: hip flexors, buttocks, lower back muscles.
