"Fitness"

( method of performing exercises in gym )

Developers: Shemarina O.A., Shemarin A.P.

Kaliningrad, 2018

Introduction

Nowadays, people all over the world are taking their own health more and more seriously. Doing fitness at home or visiting fitness centers is becoming an almost mandatory norm of life. This allows you to keep yourself fit and have a slim and beautiful figure. The term “fitness” means: “to keep the body in a young state.” Modern people are ready to do anything to look young as long as possible. Despite all the types of plastic services that are presented on the market today, the majority of people trust natural methods maintaining youth. Fitness is a regular routine work to maintain your body in a fit state, starting from various diets and ending with physical activity.

Exists a large number of various techniques fitness classes that are used for different needs And physical features body. The main effect of using most techniques is a reduction excess weight by reducing the amount of fat in the body. Fitness also allows you to give your body a slender shape and increase your body's resistance. negative impacts, increase immunity, increase the tone and vigor of your body. There are techniques that can also help with depression, insomnia, increase your self-esteem and much more.

Fitness classes help increase muscle mass in the body due to proper metabolism and conversion of calories not into fat deposits, but into energy and muscle. Thus, your body gets rid of excess fat deposits and acquires an attractive appearance.

Fitness occupies a significant place in the psychological education of a person. Research shows that physical activity and a healthy lifestyle have an effective effect on both physical and psychological health: reducing obesity, heart disease, high level cholesterol, have a beneficial effect on diabetes mellitus and high blood pressure. Regular physical exercise can reduce feelings of anxiety and depression, and increase an overall sense of well-being. Increased blood flow while delivering oxygen to all parts of the body, including the brain, can help improve memory and reasoning skills. Conversely, a lack of oxygen, which can result from not enough deep breathing may cause disorientation, confusion, fatigue, and difficulty with memory and concentration.

Tasks:

Setting adequate, realistically achievable goals;
Increasing the personal motivation of the trainee to exercise;
High organization and self-discipline;
Methods of reprogramming incorrect behavior patterns to new ones associated with correct and in a healthy way life.
Development of ways to increase the effectiveness of the training process by strengthening and improving movement skills;
Formation of high results and improvement of strength, endurance and coordination of movements;
Individual formation of personal factors of a trainee during fitness classes.

Basic exercises

List of basic exercises by muscle group

Basic exercises for the chest muscles:

Bench press
dumbbell bench press
All kinds of presses in simulators that simulate dumbbell and barbell bench presses
Dips and floor push-ups

Basic exercises for shoulder muscles:

Bench press with barbell or dumbbells
Pressing a barbell or dumbbells in front of you
Performing presses in simulators

Basic exercises for the back muscles:

Pull-ups on the bar
Barbell or dumbbell rows
Various rows on block and lever simulators
Deadlift

Basic exercises for the abdominal muscles:

Crunches: on a horizontal bench with a footrest. Lying on the floor.
On a special or block simulator

Basic exercises for biceps:

Lifting the bar
Lifting dumbbells while standing or sitting

Basic triceps exercises:

Close grip barbell press
Dips
Push-ups between benches
French press

Basic exercises for the leg muscles (quadriceps):

Squats with a barbell on your shoulders
Gakken squats
Leg press in the simulator (vertical, horizontal or angular)

Basic exercises for the leg muscles (femoral biceps):

Deadlift on straight legs (deadlift)

Basic exercises for the lower leg muscles

"Donkey" lifts (standing)

Isolation exercises

Isolated exercises for the chest muscles:

Lying dumbbell flyes
Hand curls on the Pek-Dek simulator
Crossover crossover.

Isolated exercises for the shoulder muscles:

Lateral raises with dumbbells
Front raises with dumbbells
Shrugs
Mahi

Isolated exercises for the back muscles:

Hyperextension
Pullover

Isolated exercises for the abdominal muscles:

Incline crunches
Hanging hip-to-chest raises

Isolated biceps exercises:

Lifting the barbell on a Scott bench
Concentrated dumbbell raises
Bends on the upper blocks

Isolated triceps exercises:

Extensions on a block simulator
Dumbbell extensions

Isolated exercises for the leg muscles (quadriceps):

Leg extensions while sitting on a machine

Isolated exercises for the leg muscles and hamstrings:

Leg curls on the machine

Isolated exercises for the lower leg muscles

Seated calf raises on the machine

Training principles:

The basic principle of training for beginner athletes is to gradually increase the load! It is the increase in loads that gives an increase in muscle mass.

: : 2 approaches. 50% weight - 15 reps, 80% weight - to failure.

: 2 sets to failure

Second training program

: sitting from behind the head or

: or sitting

: (sitting) or

: : 2 approaches. 50% weight - 15 reps. 80% weight - to failure.

: Compression 2 sets to failure

Third workout program

: or

: Deadlift with a barbell on straight legs

(hamstrings):

: 2 sets to failure

Fourth training program

: or

: or

:, sitting or (with weights)

: : 2 approaches. 50% weight - 15 reps. 80% weight - to failure.

: Raising the body from the floor 2 sets to failure

Description of the exercises

Exercises for the chest muscles.

Bench press

Purpose of the exercise: pectoral muscles

The bench press can be tailored to the development needs of any part of the pectoral muscles. If the exercise is to benefit the upper chest, then the bar needs to be lowered towards the neck. If you lower the bar towards the middle of your pecs, this is where the impact will be felt. Close-grip bench presses activate the inner pecs. The outer chest area is worked with a large distance between the hands on the barbell. You can customize your bench press to precisely target any area for muscle development by choosing the correct grip width and direction of bar movement.

The standard way to perform the bench press is to grip the bar with a grip that allows you to have approximately 75-90cm of space between your thumbs, allowing your forearms to be in a vertical position with the tops of your arms parallel to the floor.

Start by lying supine on a bench. Get your hands balanced on the bar using a thumbs-under-bar grip (this is not a requirement). Lower the weight from the position of straightened arms until the bar touches the pectoral muscles. Lightly touch the bar to your chest (no bounce) and press it up. Keep your elbows under the bar and don't let them move closer to your torso.

Beginners may find that the bar begins to move either forward or backward, or that the weight is lifted unevenly due to one arm being stronger than the other. After several weeks of training, of course, you will not even need to think about maintaining the balance of the weight or lowering it without distortion, because by this time you will have developed a sense of the perfect “rut” of the movement of the projectile.

When you lower the bar to your chest, don't let it fall freely! Always control the descent consciously, especially if it is a heavy weight. Control the descending part of the amplitude and you guarantee positive impact ascending phase of movement.

Dumbbell Bench Press

Purpose of the exercise: pectoral muscles

Lie with your back down on a horizontal bench and hold dumbbells in your hands, with your arms fully extended at right angles to the floor. Palms “in a line”, as if you were holding a barbell in your hands. In the starting position, arms with dumbbells on the sides of the chest. From this position, begin to press the dumbbells upward until they are above your chest. Then slowly return to the starting position. Don't bounce weights off your chest. Throughout the movement, keep your elbows at right angles to your torso.

Although this exercise will not increase bust size in women, it will help correct two significant flaws: flat or saggy breasts. The bench press develops the muscles located under the mammary glands. For women with flat chests, this exercise will help “spread” the mammary glands, which looks more attractive. And those with a large bust that has sagged a little will be able to “lift” it and make it more convex.

Incline Barbell Press

Purpose of the exercise: upper chest

Take a loaded barbell with your arms straight while lying on a stable incline bench. Lower it slowly to your upper chest (with your elbows moving out to the sides), and then press it up until your arms are straight. Lower again and repeat.

Incline Dumbbell Press

Purpose of the exercise: upper chest

Start on an incline bench set at an angle of 35 to 45 degrees. An angle greater than 45 degrees puts too much emphasis on the front deltoids. Squeeze the dumbbells straight up at the same time, turn off your elbows, and immediately lower the weights to the starting position. Maintain a back-and-forth motion without pausing. Your palms should face forward throughout the entire exercise.

Exercises for the latissimus dorsi and trapezius muscles

Bent-over barbell row

Purpose of the exercise: thickening of the upper back

This is one of the most popular exercises for developing your lateralis muscles. Hold the barbell so that your hands are placed approximately 60cm apart on the bar. Bend your knees slightly, and then lift your head as high as possible, while at the same time bending until your torso is parallel to the floor. Keeping your lower back straight, push your pelvis back and vigorously pull the bar upward. Pull it toward your stomach, not your chest. Lower the weight until your arms are completely straight, and even allow the weight to stretch you a little more. Do not place the apparatus on the floor until you have completed the entire set. Pull up again and repeat.

Sitting abdominal row

Purpose of the exercise: thickening of the back and development of the lower part of the latissimus muscles

Perform this movement on a machine with a long, low pulley. Sit down with your feet on the support platform of the machine and grasp the handles of the pulley device. Straighten your arms, lean forward slightly and stretch your lats. Pull your arms towards you and touch your stomach with them. The back should arch, the chest should stick out forward. Maintaining control over the weight, lower it, stretching your arms forward again, shaking your muscles. You should sit far enough away from the block to be able to stretch.

Exercises for the thigh muscles and back surface hips

Leg curls in the simulator

Purpose of the exercise: hamstrings

Lie prone on the bench of a leg curl machine (LegCurl). Hook your heels onto the moving lever (put your ankles under the bolsters), and continue the movement by bending your legs upward (slowly bend your knees, drawing your heels toward your buttocks) at the same time. Concentrate on creating "muscular feeling" in the backs of your thighs. Do not kick the weight up after your legs have straightened, but rather pause and begin bending again, slowly and steadily. At the peak of the exercise, it is recommended to further strain the buttocks.

Squats

Purpose of the exercise: entire thigh area

Remove the barbell from the squat rack and hold it with your hands on the bar at the back of your neck. If necessary, place your heels on a five-by-ten-centimeter wooden block to improve your balance. Some people simply cannot squat with their feet flat on the floor. This forces them to adopt a very wide foot stance, and even then, they are forced to lean too far forward in a downward squat.

Take a deep breath before squatting down. Keep your back straight and your head up throughout the movement. Exhale powerfully as you rise.

Leg straightening in the simulator

Purpose of the exercise: lower and middle thighs

Sit on a leg straightening machine with the tops of your feet (where your leg flexes at the ankle) locked under support cushions movable lever. Start lifting the weight by straightening both legs at the same time. Don't try to "kick" the lever and suddenly raise the weight. Start moving slowly. If the machine you are using starts to "accelerate" the weight, then you are applying too much explosive force.

Shoulder exercises

Bench press

Purpose of the exercise: anterior and lateral deltoids

Sitting on a special vertical bench with racks, grasp a loaded barbell with the distance between your hands wide enough so that when your upper arms are parallel to the floor, your forearms are in a vertical position. Lower the weight as far behind your head as possible, and immediately press it up as soon as the bar touches your trapezius. Don't bounce the bar away from your shoulders. Keep your elbows as far back as possible during this movement. “Switch off” your elbows as they straighten above your head, but do not hold this position. Continue pressing up and down rhythmically, without any pause.

Seated dumbbell press

Purpose of the exercise: anterior deltoids

Sitting on a bench, bring your hands with two dumbbells to your shoulders. In the starting position, hands with dumbbells are at shoulder level, palms facing forward. From this position, begin to press the dumbbells up above your head. Keep your back straight and your head elevated. Press both dumbbells simultaneously to the top position. Don't lean back during the exercise. Lower and repeat at a steady rhythm.

Bending arms with a barbell at the elbow joints in a standing position

Purpose of the exercise: general increase in biceps size.
This exercise involves the biceps, brachialis and, to a lesser extent, the brachioradialis, pronator teres muscles, and all flexors of the hand and fingers. To avoid torso deviation, tighten the muscles of your buttocks, abdomen and back.

This exercise contributed to the development of massive arms in to a greater extent than any other movement. Grasp the barbell with an underhand grip slightly wider than shoulder width. Straighten your back. The barbell should rest on the front of your thighs. During the exercise, the elbows should be pressed to the body. Keeping your torso straight, move the barbell forward and upward in a wide arc until the bar rests under your chin. And slowly lower the barbell to the starting position.

There are two distinct styles of performing this exercise: precise (no leaning of the body back during the movement, starting from a fully straightened position of the arms, no use of any body movement, or “acceleration of the apparatus”), and the “cheating” style (lifting the apparatus behind by turning your torso into a kind of pendulum, on whose help in the form of inertia your barbell can rely). Both of these methods work, and the most successful athletes get best results, performing at least the first 9 or 11 reps in a "precision" style, and then completing the hardest, last 3 or 4 reps with a "cheat" movement.

Trainer Vince Gironda invented his own style of performing barbell curls. He called it "flexion-pull along the torso." Basically, you hold the barbell with a slightly larger than standard grip and "pull" the bar up along your torso, rather than simply bending your arms and moving them away from your torso. After you raise the bar as high as possible, you lower it in the same way and repeat.

Performing the exercise :

Exercise options :
Use different grip widths to accentuate the load:
- on the short head of the biceps (with a wide grip of the bar);
- on the long head of the biceps (narrow grip of the bar).
As you contract your biceps as hard as possible, lift your elbows slightly up using your deltoids. Perform the exercise with maximum control over the movement, to do this, straighten your back and bring your shoulder blades together as much as possible. You can also bend your arms more emphatically, pressing your lower back against the wall, moving your feet half a step forward. If you want to do this exercise with a very heavy weight, lean your torso slightly forward (barbell down) and then bend your arms to straighten your torso back, giving the bar extra acceleration. This technique should be used very carefully to avoid injury to yourself. This option requires experience and developed abdominal and lower back muscles to protect your movements.

OPTIONS
1. Narrow grip: the main load is on the long one
head of the biceps.
2. Wide grip: the main load is on
short head of the biceps.

Training your biceps with a curved barbell can help reduce excessive stress on your wrist.
The angle at the elbow between the arm and forearm may vary depending on the individual body structure. In some individuals in a certain anatomical position (when the arms are along the body and the hands are in a supinated position, that is, with the thumb outward), the angle at the elbow is clearly pronounced, and the forearm is curved outward. This feature forces people with this constitution to excessively rotate their wrists inward when bending their arms with a straight barbell, which leads to pain. In such cases, we recommend using a barbell with a curved bar so as not to injure the wrist joints.

When training biceps with a barbell, it is very important to take into account the individual characteristics of morphology.

LARRY-SCOTT Scott Bench Curl

Purpose of the exercise: increasing the length of the biceps and developing their lower part.
This is one of the best exercises for local impact on biceps.

You need to take a position on the Scott bench with your hands on the surface of this bench. Hold either a barbell or a pair of dumbbells in your hands. Bend your arms, slowly lifting the weight to your chin. Don't "bounce" the weight when your arms are in a straight position. Lift the weight and repeat.

This exercise is often performed with dumbbells to increase the degree of mental concentration. Using a low block with a straight rod at the end, simulating a barbell, instead of a barbell has the same effect. While doing the exercise, experiment with the width of your grip. Make sure that there is no pain in your elbows.

Since Larry Scott achieved a unique “pumping up” of his arms with just such an exercise, it became extremely popular among professionals. However, few people know that Larry himself did the exercise in a rather unique way. He performed repetitions until “failure”, and then, straightening his arms, slowly did another 6-8 incomplete repetitions. He lifted the barbell as high as he could, causing an unbearable burning sensation to appear in his biceps. If you want to follow his method, be aware that the jerking force at the beginning of the movement, when the elbow is straightened, can easily injure the elbow ligaments! Therefore, the pace of the exercise must be slowed down from repetition to repetition. He should be pointedly slow for the final 6-8 partial reps.

Triceps exercises

Close grip bench press

Purpose of the exercise: triceps development.

There is an opinion that this triceps exercise is basic. But that's not true. This exercise helps you gain shape to a greater extent. This is because the narrow press exercise distributes the load approximately equally between the triceps, pectoral muscles and deltoids. This prevents you from pumping your triceps, however, when the triceps get tired. For this exercise, use a medium weight and grab the barbell with a narrow grip from below. Place your feet on the floor and sit comfortably on the bench so that your back is comfortable. Straighten your arms with the barbell so that the bar is at the level of your shoulders. From this position, begin to bend your arms until the bar touches your chest at the top. Remember, your elbows do not need to be kept parallel to each other. They should be apart and form an angle of approximately 45 degrees with the body.

In this exercise, you can look for the grip width with which you would be comfortable and the possibility of injury would disappear. Pay attention to this. There is a possibility that it will be uncomfortable for you to perform this exercise on a horizontal bench. A general recommendation is to either raise or lower the edge of the bench where your head rests slightly. The fact is that everyone has their own individual differences in the anatomy of the upper body. You need to adapt to them, achieving maximum comfort when performing the exercise. If a bench press like this causes pain in your shoulder joints, don't do it. You have nothing to lose. Its complete analogue is push-ups on gymnastic bars.

French bench press (arm extension with a barbell lying down)

Purpose of the exercise: working out the entire surface of the triceps

Lying on a horizontal bench. Take the barbell with an overhand grip on straight, vertically raised arms:
- inhale and bend your elbows, without spreading your elbows too wide, to be able to lower the barbell to the level of your forehead or behind your head:
- at the end of the movement, exhale.

Note: given the different morphology (shoulder width, pronounced valgus position of the elbows, flexibility of the wrist), the distance between the hands is narrower and the distance between the elbows is wider. Using a barbell with a curved bar allows you to avoid overloading the wrist joints.

1. The barbell is lowered to the forehead: the medial and lateral heads of the triceps are primarily involved.
2. The barbell is lowered behind the head: mainly the long head of the triceps is involved.
OPTION ON THE SIMULATOR

A special simulator makes the movement easier and allows you to better concentrate on the working long head of the triceps.

Parallel bars push-ups

Purpose of the exercise: increased thickness of the triceps, especially in the lower part

Mike Mentzer has great praise for this exercise. Start with your arms straight and your feet together below your torso. Lower yourself down while keeping your elbows tucked into your torso, then push up and repeat. Once you're strong enough to do 12 to 15 reps, add resistance, either by holding a dumbbell between your thighs and crossing your legs at the ankles, or by attaching iron plates to a push-up belt that's designed specifically for the task.

Exercises for the lower leg muscles

Standing calf raise in the machine

Purpose of the exercise: increase the mass of all leg muscles

Stand in the machine so that the soft supports rest on your shoulders and your heels protrude beyond the edge of the platform. Slowly rise on your toes and just as slowly lower yourself down. At the bottom point, try to achieve the maximum for the calf muscles. Perform as many calf raises as you can, focusing on maximizing the full stretch of your calf muscle with each repetition. Rise up and down on your toes without bending your knees too much, or making a springy kick at the bottom of the movement.

Exercises for muscles abdominals

Raising the torso on an inclined board

Purpose of the exercise: working out the upper part of the abs

Lie with your back on an inclined board set at whatever angle you prefer (the steeper the angle, the more work Bottom part waist). Your feet should be secured to the bench with a strap (or your feet should be placed under a special bar on the board). Your hands clasp behind your head and you bend your torso upward. Keep your knees slightly bent throughout the movement.

Hanging leg raises.

When lifting your legs, it is advisable to lift them not vertically up, but to the sides: left and right until they touch the crossbar. Then the oblique abdominal muscles are also involved in additional work. When moving your legs, your toes should be pointed. After completing the exercise, it is possible to additionally raise the knees, pull them towards the stomach (toes “look” down), also to the left and to the right.

Exercises for the forearm muscles

Reverse grip wrist curl

Purpose of the exercise: development of the outer part of the forearms. The extensor carpi radialis brevis and longus muscles, the extensor digitorum digitorum, the extensor carpi ulnaris, and the extensor carpi ulnaris muscles are involved.

Grab the barbell with an overhand grip. Place your forearms on your thighs so that they are parallel to the floor and your wrists and hands hang loosely from your knees. Bend your wrists in front and lower the bar as low as possible. Then straighten them up again and lift the barbell as high as possible. The exercise can also be performed with dumbbells. Note: This exercise strengthens the wrist joints, which are often weak due to insufficient wrist extensor muscle strength.

Bibliography:

The misunderstanding of the role of the psoas muscle is not surprising. The very process of naming these muscles connecting top part body with the lower part, contains a number of errors spanning four centuries.

Long before Hippocrates began using the modern Latin term "psoa" - psoas (muscle), anatomists of ancient Greece called these muscles the "womb of the kidneys" because of their physical relationship with these organs.

In the 17th century, the French anatomist Riolanus made a grammatical error that persists to this day by calling the two psoas muscles as one “psoas” instead of the proper Latin “psoai” (Diab, 1999).

​This may affect our perception of muscles, like team players, rather than as individual muscles adapting to our asymmetrical habits.

Dr. John Basmajian, the father of electromyographic (EMG) science, contributed to the misunderstanding by asserting that the psoas and iliacus muscles function inseparably because they share a common inferior attachment. His opinion led to the widespread use of the term "iliopsoas" (iliopsoas), depriving each of the muscles of individual characteristics, and provoked the precedent of measuring EMG of the iliacus muscle rather than the deep and more difficult to access psoas muscle.

This whole story helps to understand the reasons for the prevalence of misconceptions about the actual role of the psoas muscle.

Mechanics of the psoas muscle

In light of the information about the insertion points, questions arise: does the psoas muscle flex the hip? Or does it move the spine? Or maybe she does both?

Biomechanists always try to build a picture based on a “guessed” action, taking into account joint health, leverage, and force produced.

The numerous connections to the spine imply that the primary role of the psoas muscle is to somehow provide movement to the spine. But testing this hypothesis shows that the angles of the attachments do not provide sufficient force for tilting to the side.

Remember raising your body from a lying position at school ( old school!) from the National Fitness Testing program (now known as the President's Challenge Program)? In movements such as sit-ups (which, oddly enough, are still part of the protocol), the psoas muscle simultaneously extends the upper vertebrae and flexes the lower vertebrae, creating a shearing force in the lumbar vertebrae (one vertebra sliding against the other) and also creating significant compression strain (Bogduk, Pearcy & Hadfield, 1992) is an undesirable movement for long-term back health.

Research shows that the psoas plays an active role in hip flexion, but compared to the iliacus, the psoas does more to stabilize the spine (preventing the vertebrae from rotating in the frontal plane) than to produce leg movement (Hu et al. 2011). Finally, multiple attachments create the need for sufficient psoas muscle lengthening capacity to allow the spine, pelvis, and hips to move freely, naturally, without pain or injury.

Sedentary lifestyle and the psoas muscle

If you've ever watched a triathlete transition from the cycling portion of a race to running, you can imagine how keeping the psoas shortened for long periods of time affects your ability to walk upright.

In a less extreme situation: hours (and many more hours) spent sitting affect the ability of the psoas muscle to stretch maximum length– a length that allows you to stand straight and, perhaps more importantly, extend as you walk.

If you count the number of patients who go from sitting for eight hours at a work station to a “fitness” activity that further predisposes the psoas muscle to shortening (exercise bike, stair machine, seated machine exercises), you won’t be surprised that people doing the exercises , so many problems with the lower back, pelvis and hips.

What does shortening of the psoas muscle look like?

Specialists, noticing excessive curvature of the lumbar spine, often conclude that the client has a forward tilt of the pelvis.

This form of postural assessment is erroneous, since it is not supported by objective data on the position of the skeleton, in particular, the origin of the curve.

Excessive extension of the spine or anterior tilt of the pelvis is not necessarily evidence of a shortened psoas muscle. Instead, there is a peculiar curve created by the displacement of the upper lumbar vertebrae in combination with the extension and displacement and flexion of the lower vertebrae. This is similar to excessive curvature, with one exception - a bony feature: the rib cage.

Psoas muscle assessment

Because the psoas muscle can move the spine forward, it is very common to see “bulging ribs” when the muscle shortens.

This is difficult to assess in a standing position, as many people compensate for shortening of the psoas by slightly flexing their hips and knees, “loosening the lumbar line.” For an objective assessment, use the supine position.

Begin working with the patient in a sitting position with legs straight. The quadriceps muscles should be completely relaxed and the back of the thigh should touch the floor. Stop the patient from bending backwards when bottom surface your hips will rise from the floor.

At this point, support your patient's head and shoulder blades, leaving room for the ribs to drop to the floor. The height of support depends on the tension of the psoas muscle.

Ideally, the patient should be able to lie on the floor with a “neutral” skeletal position. A shortened psoas muscle will lift the hip or lower ribs off the floor. This assessment is a correction position. If ribs are found to be elevated by the psoas muscle, ask the patient to relax until the lower ribs are on the floor. In the future, it is necessary to gradually reduce the height or position at which support is needed.

To test the iliopsoas muscle (IPM), have the patient sit on the edge of a couch. Stand next to the patient and place one hand on the patient's thigh just above their knee.

​Place your other hand on the patient's shoulder. Ask the patient to raise their knee against the resistance of your hand. The working force of the PPM is then compared with the force of the same muscle on the other leg.

All joints of the human body are surrounded by complexes of muscles and controlled by their contractions. Contraction of some muscle groups and timely relaxation of others is the key to smooth and efficient body movements. When pathological displacements occur in the joints, the effect of pronounced irritation of tendon receptors appears, muscle fibers. This leads to a contraction of both small groups of periarticular muscles, which fix the pathological position of the joint, and large muscle-fascial complexes, leading to changes in the biomechanics of the whole body.

Treatment for such a complex of disorders should consist of returning the causative joint to its normal position and range of motion. Unfortunately, severe periarticular muscle tension makes it difficult for the body to self-correct.

To help the body get on the path to healing, it is necessary to relax the muscles.

It is known that in the normal phase muscle contraction the internal energy resources of the muscle are depleted, after which the relaxation phase begins. In the case of pathologically tense muscles, different groups of fibers are alternately involved, which allows the muscle to remain in a tense state for a long time. If we consciously increase the force of muscle contraction in response to externally applied resistance, all groups of muscle fibers will be involved, which will lead to their subsequent relaxation and will make it possible to stretch a tense muscle and release a pathologically displaced joint.

Basic rules for post-isometric muscle relaxation:

1. Before starting the exercise, it is necessary to move the joint towards the limitation, to achieve maximum tension and tension of the pathologically contracted muscle. The preparatory movement is carried out to the level of increased pain. This is a traffic restriction barrier.

2. The movement carried out to increase muscle contraction should be carried out in the direction of maximum painlessness and correspond to the direction of the previous muscle contraction (opposite the restriction barrier).

3. The force of additional muscle contraction is 30% of the maximum and should not increase pain.

4. The resistance to muscle contraction must be sufficient to keep the limb or body from moving in space. The muscle should tense, but not produce movement, held by resistance.

5. Time of additional muscle tension is 5-7 seconds.

6. After tension, a 3-second pause is maintained - the muscle relaxes.

7. After a pause, the muscle is stretched towards the restriction barrier until pain syndrome. This is a new restriction barrier.

8. 3-4 approaches are performed with a gradual increase in the freedom of movement of the joint and relaxation of the muscle.

Exercise 1.

​I.p.- lying on the edge of the bed on your healthy side, you can place a small pillow under your pelvis and lower back. Both legs are bent at the knees and hips, and the legs and feet hang over the edge of the bed. Due to the mass of the legs, when relaxed, the pelvis will tilt and a stretching sensation will appear in the overlying side.

Raise your feet and legs to a horizontal position, hold the tension for 5-10 seconds (a). The movements are best performed while exhaling.

Then take a deep breath, relax and stretch. The legs will lower and, with their weight, stretch the quadratus lumborum muscle and the own muscles of the spine (b). The movement is repeated 3-4 times with increasing amplitude as you stretch.

If conditions permit, you can grab the headboard of the bed with your “upper” hand. In this case, the stretch will be more noticeable and will capture the latissimus dorsi muscle.

Exercise 2.

​Allows you to stretch the same muscles and relieve stress from the joints and discs of the spine. It is more suitable for those who experience pain in the evening. To do this, place a stack of books 15-20 centimeters high next to the closet. If you have a crossbar in your house, then it is better to use it, although a door or, in extreme cases, just a wall on which you can lean will do.

I.p.- standing with one foot on a stack of books, the other hanging freely, without touching the support, arms extended upward as much as possible, fixing the position, holding onto the support. As you exhale, pull your dangling leg up (“pull” your leg into your body), as shown in Fig.a.

Hold this position for 10 seconds, inhale, relax and shake the dangling leg, trying to touch the floor with your foot (Fig.b). Normally, you should feel a stretch in the muscles in the lumbar region on the side of the hanging leg. Repeat the movement 3-4 times with each leg.

After performing this exercise, you need to lie down for an hour, so it is better to do it before bed.

The PIRM technique will be more effective if performed from a hanging position on the bar on one arm. And if it’s on the right, then you should pull it up left leg, and vice versa. This option is suitable for athletes and anyone who can perform it by hanging on the bar for 2-3 minutes, holding it with one hand.

Exercise 3.

​I. p.- lying on your back, legs straightened. Place a long towel over your foot (near your toes), like a stirrup. Hold the ends in your hands and pull them towards you like reins. The leg will begin to rise, as we have already said, normally by 80-90°, that is, it will come out in vertical position. If the elevation angle is smaller and, for example, after 30°, nagging pain appears along the back of the thigh, under the knee or in the shin, then this is the same (hidden) muscle spasm that must be eliminated, otherwise it will sooner will manifest itself clearly late - in the form of an exacerbation. To eliminate this spasm, PIRM is used.

First, slightly loosen the tension of the towel and establish the initial pain-free position of the leg. Then take a calm breath and press your toes onto the towel like a pedal. You will feel the muscles in the back of your legs tense. Your effort should be of medium intensity. Hold the muscle tension for 7-15 seconds (it is advisable to hold your breath as well). Exhale, slowly relax your leg muscles, and use your hands to pull the towel toward you.

If everything is done correctly, without haste or jerking, the leg will rise above the initial level and overcome the initial pain barrier.

Next, stretch the muscles to a new “threshold” - in our case, for example, from 30 to 50-70°. And as soon as the already familiar pulling sensation appears, press your fingers on the towel again, hold the tension as you inhale and stretch. Now the elevation angle can be 80-90°.

So, in 2-3 cycles the spasm is eliminated in the vast majority.

There is often an opinion that such pain is associated with inflammation of the sciatic nerve, but the given exercise once again proves the muscular origin of the pain syndrome, which can most often be relieved by simple stretching.

Possible difficulties when performing this exercise:

1. Muscles are difficult to stretch, or it causes pain. In this case, try increasing the tension delay to 20 seconds, and perform the stretching movement itself in small amplitudes - 5-10° each.

2. Perhaps in one such cycle the muscles will not stretch to normal. Therefore, classes should be repeated over several days, sometimes 2 times a day. It is important to note that if after this exercise the volume of movement has increased by at least 5-10°, then you are on the right track and things will go well.

3. If the movement “stalled” without reaching the norm, then you should look for persistent changes in the muscles or in hip joint. This situation is often observed in those who have been suffering from osteochondrosis for a long time, have suffered injuries, or suffer from coxarthrosis. In this case, do not try to bring the bend to 90°. Perhaps your individual norm is less and is, for example, 45°. But even in this case, after taking PIRM, you will definitely feel relief.

The given PIRM exercises are key for correct position all higher parts of the spine. In addition, they increase the reserve of the musculoskeletal system by increasing and normalizing the range of motion in two large joints - the knee and hip. Now they will perform the required range of motion and relieve the load on the spine, and therefore, the risk of repeated exacerbations of lumbar pain will decrease.

If you perform these exercises regularly, then after a week or two you will notice that your legs bend and extend in full and without performing PIRM. In this case, you can limit yourself to testing once a week using the same techniques, and if there is a deviation from the norm, perform stretching exercises.

Let us remind you that the main criterion for the correct implementation of PIRM techniques is not the degrees, but your sensations.

In modern bodybuilding, most training programs are built taking into account the conditional division of muscles into antagonists and synergists.

Antagonists are muscle groups that create an opposite effect in relation to each other, that is, in other words, these are the flexor and extensor muscles of the joints.
While performing an exercise on a specific muscle, the opposite antagonist is in the stage of rest or light static tension. Thus, training can be built on the principle of working out muscles in pairs, taking into account their size and recovery ability.

Main paired muscle groups of antagonists:

Biceps - triceps

Quadriceps - hamstrings

Pectoral muscles - latissimus dorsi

Synergists are muscle groups that work in one direction, i.e. perform the same contractile function in various exercises.
The principle of training synergist muscles is to work large muscle groups in combination with small or minor ones. This applies to multi-joint exercises that involve both, as well as individual movements targeting secondary muscles.

The main paired muscle groups of synergists:

Triceps - pectoral muscles

Latissimus dorsi - biceps

Leg muscles - buttocks

The shoulders (deltoid bundles) are considered to be synergists, since their development has several directions - mainly in bench presses, as well as in all kinds of rows and extensions at different angles.

WHAT IS MORE EFFECTIVE TO TRAIN

There are still a lot of opinions and disagreements about what muscles to train and how to create a schedule. Despite the abundance of different split program options, it is impossible to determine exactly which workout will be effective for a particular person.
But if we do not take into account the structural features of the body of all bodybuilders, and take, say, two people of similar physique of the same height and weight, we can conduct an experiment that will give a more or less accurate answer to our question.

We will not consider what type of work will be performed in class. Both athletes will work for the entire month according to the same training scheme (antagonists), spending the same amount of time on work, as well as on rest between approaches and exercises. It would be fair to add to all this the requirement of observing the correct movement technique. The result can be confusing in the first weeks. One athlete will progress confidently, while the other will perhaps get some result, but it will be insignificant. Most likely, the second athlete will remain in the same place, and in the future will drive himself into a state of overtraining.

Thus, it is obvious that the recovery ability of athletes is different, and it’s not even a matter of the amount of rest or sleep. It’s just that athletes have individual hormonal backgrounds, different rates of recovery of adenosine triphosphoric acid, glycogen and the muscle fibers themselves. Based on this, the second athlete can change direction from antagonist training to synergist training and further progress as quickly as the first athlete.

HOW TO COMPETENTLY COMPLETE A PROGRAM

Knowing your own predisposition to the work of antagonists and synergists, it is important to understand the simple rule of sequencing exercises, which will later help you create your own program.

In any classical scheme, training begins with performing exercises for large muscle groups - the latissimus dorsi, pectoral muscles, quadriceps and hamstrings. The legs have the largest muscle group, so it is recommended to dedicate a separate training day for them.

When training a large synergist muscle, remember that at the same time, the small (minor) muscle is also “working”, which quickly becomes clogged. Therefore, it is advisable to work with the small one at the end of the workout, and not vice versa. Otherwise, for example, a tired biceps will not allow you to fully and efficiently work the latissimus dorsi muscle in pull-ups, and the triceps will not allow you to work out the pectoral muscle in presses.

In the case of antagonists, it makes sense to split the weekly split into training the back, chest and legs at the beginning of the week, and finish with work on the biceps and triceps at the end.

You can further break down your weekly program by dedicating one day to each muscle group. This version of the split will allow you to better work out a specific muscle, focusing on its individual bundles.

To summarize the above, antagonists and synergists are a conditional division of muscles into groups in order to create the correct (read, suitable for you) program. To understand what and how best to train, there is no definite answer - to understand the principles of successful growth and rapid progression, it may take more than one week, or even months. It is important to understand that you first need to determine your predisposition to a particular type of training based on the body’s recovery ability. In addition, for good progress it is absolutely necessary to fully take into account all factors - rest (including keeping stress to a minimum), nutrition and, in fact, the training process itself.

Hello, dear readers!

From this article you will learn what antagonist muscle training is, learn how to competently create a training program, which will allow you to quickly achieve the desired result in bodybuilding.

The bulk of bodybuilding training programs are built on dividing muscles into groups of synergists and antagonists. Let's look at the theory, without which it is impossible to competently approach the training process.

Antagonist muscles

Antagonist muscles are muscle groups that perform functions opposite to those of a joint. Their work can be examined using the example of single-joint exercises. The most striking examples are biceps and triceps brachii. The biceps performs flexion at the elbow joint, the triceps - extension. Just like the hamstrings perform flexion knee joint, quadriceps femoris - extension.

This also includes the pectoral muscles with the latissimus dorsi muscles. So, when performing a classic bench press, the load is placed on the pectoralis major and minor muscles, as well as the triceps and anterior deltoids. And if we take the same movement, but imagine the person turned 180°, we will make sure that the biceps brachii, rear deltas and back muscles are now working. Therefore, the chest muscles are often called pressing muscles, and the back muscles are called traction muscles. They are also antagonists.

Synergists

Unlike muscle antagonists, synergists (or agonists) perform unidirectional movements. As a rule, large muscle groups in combination with small ones act as synergists. You can consider them using the example of multi-joint exercises. For example, when performing squats, the synergistic muscles will be the quadriceps femoris and gluteal muscles, and when performing pull-ups - the latissimus and biceps.

Benefits of Antagonist Muscle Training

Strength potential increases

As a rule, anatomically antagonistic muscles are located on opposite sides of the human body, so contraction of one muscle leads to stretching of the other. When stretched, the contractile function of the muscle increases, that is, its strength increases and the next exercise can be performed with greater impact.

Increases intensity and volume of training

Let us immediately make a reservation that workout intensity- depends on the working weights during training. The higher the working weights in relation to the maximum (in each exercise), the higher the intensity.
Training Volume- depends on the number of exercises performed, approaches to exercises, number of repetitions.
In generally accepted terminology there is substitution of these terms, which is why higher volume workouts are often mistakenly called more intense.
Yes, they are heavier, because... performed in them more exercise, approaches, repetitions. Those. heavy due to the large volume of training. But the intensity is usually lower, because the work is performed with less weight than could be done. In general, volume and intensity are two opposing concepts.

Muscle work during training = intensity * volume

Given the same work that the body is capable of performing at the current level of training, intensity and volume are inversely proportional.

Moreover, for naturals, high-intensity training is more effective than training with large volume. Confirmation example).

At the moment when one muscle is working, its antagonist is in a state of weak static tension or rest, in other words, resting. And vice versa. Thus, we are able to perform heavy strength training for the chest one day and then move on to training the back, while maintaining high intensity, because. the back muscles have not yet been tired and can work with heavy weights.

Possibility of combining into supersets

The close anatomical location and different functionality makes the antagonist muscles ideal for a superset.

By making the training more varied, we avoid overworking the nervous system. The activity of the brain centers of the antagonist muscles also helps relieve tension from the corresponding brain centers. Those. By pumping your chest after your back, you relax the brain centers that were previously responsible for contracting the back muscles.

Below is sample program workout

Day 1: chest, back

Complex on the muscles of the chest, latissimus dorsi, rhomboids, trapezius, erector spinae

• Classic bench press – 2-3 sets of 6-10 reps
• Bent-over barbell rows – 2-3 sets of 6-10 reps
• Lying dumbbell raises – 2-3 sets of 8-12 reps
• Pull-ups – 2-3 sets of 15 reps
• Shrugs – 2-3 sets of 6-10 reps
• Block rows to the waist – 2-3 sets of 8-15 reps
• Press – 2-3 sets of 15-25 reps
• Hyperextensions – 2-3 sets of 15-25 reps

Day 2: arms, shoulders

Complex for biceps, triceps, deltoids.

• Close grip bench press – 2-3 sets of 8-15 reps
• Barbell curls for biceps – 2-3 sets of 8-15 reps
• French bench press – 2-3 sets of 8-12 reps
• Dumbbell curls (hammer) – 2-3 sets of 8-12 reps
• Standing dumbbell press – 2-3 sets of 8-12 reps
• Lifting dumbbells directly in front of you - 2-3 sets of 10-15 reps
• Dumbbell lateral raises – 2-3 sets of 10-15 reps

Day 3: legs

Complex for quadriceps, hamstrings, gluteal muscles, soleus, gastrocnemius muscles.

• Squats – 4 sets of 6-10 reps (each approach add weight in a “pyramid” fashion)
• Leg curls in the simulator - 2 sets of 10-15 repetitions
• Leg extensions in the simulator - 2 sets of 10-15 repetitions
• Standing calf raises with a barbell on your shoulders – 2 sets of 10-15 reps

Of course, the training should begin with a warm-up. Warming up will protect you from unnecessary injury, increase the elasticity of the ligaments, and set the whole body up to work!

Follow the correct technique for doing the exercises. This will also protect you from injury and allow you to succeed in training. Sports longevity is incomparably more important than a momentary result achieved using a “crooked” technique.

Remember that each person is a very complex system arranged by nature. Each person has his own predispositions to various types physical activity, to various exercises and the style of their execution. In addition, everyone has their own recovery capabilities, which depend on internal (genetics) and external conditions(ability to organize your routine). Moreover, in different time life, for the same person, all this can change. Because we, as a system, also change over time. Therefore, it is possible to understand which training and which approach will be most suitable for a particular person only through experience, taking into account individual characteristics.

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Antagonist muscles- these are those muscle groups that are located parallel to each other and act in opposite directions. For example, the main picture of our article shows two muscle groups called triceps and biceps. If the biceps brachii muscle (biceps) bends the arm, the triceps works in the opposite direction, correspondingly extending the arm (elbow). The quadriceps works in the same way in relation to the femoral biceps. Also antagonists are the back, abs and spinal extensors, and so on.

HOW TO TRAIN ANTAGONIST MUSCLES?

When it comes to antagonistic muscles, I prefer to train the arms on one day, and on the remaining training days work with large muscle groups separately or changing their sequence. For example, I train the quadriceps and hamstrings alternately, for example, the first week I pay attention to the quadriceps, and in the second week I train the hamstrings. It happens that I pump both muscle groups together. Depends on mood. Of course, the training program needs to be changed often, depending on the season and so on. But personally, I am satisfied with this particular training scheme.

Now let’s take a closer look at training antagonists. The essence of bodybuilding is to build a pumped up and harmoniously developed physique. Many people forget about this and make the same mistake, paying more attention to one muscle while forgetting about another. This negatively affects the harmony of your physique. So, for example, you can see that many beginners, and even experienced athletes, spend more time training the bench press, and train their back to a lesser extent. It is highly undesirable to do this, since by devoting little time to pumping your back, you will thereby worsen your posture. This happens because the chest, being in constant tone, pulls the shoulders forward, thereby curving your spine. And in general, the back is a very important part of the body, which needs to be pumped up and given exactly as much time as necessary.

Antagonist muscles can be trained together or separately in different days. As I said above, I like to train my arms one day, starting the workout with pumping up the biceps (the first exercise is aimed at), then doing exercises for the triceps. Don't forget about. I don’t mention it so often, because I think that by reading my blog, you understand that before each workout you need to do a warm-up and... This will save you from. The rest antagonist muscles I train on different days. How to train these muscles depends more on the person himself and his preferences. Experiment, try something new to understand what preferences you personally have, and not those of a coach or someone who advises you.

Let's not move away from our topic today. You can also train antagonists by combining an exercise for one muscle with an exercise for another in one approach. This method works more for drying than mass, so it's up to you to decide.

CONCLUSION

From all of the above, we can conclude that antagonistic muscles can be trained both on the same day and on different days, the main thing is to train them and pay attention to all muscles, the health of your spine depends on this, and how harmonious you will have a physique.

Groups of muscles that perform opposite functions in anatomical terms are called antagonist muscles. These muscle groups play a vital role in bodybuilding. They go well together and training them at the same time is quite simple.

If you don’t figure out which muscle groups are antagonists, it’s impossible to create a training program.

• Dorsal plus thoracic.
• Triceps and biceps.
• Quadriceps plus hamstrings.

In addition to the main ones are:

• Middle and front deltoids plus back.
• Lumbar and abs.
• plus breasts.

Training program

• First day of training: chest plus back.
• Second workout: quadriceps and hamstrings.
• Third day: plus.

According to this scheme, trainings can be conducted three times a week. This program is quite effective. It involves gaining mass by experienced athletes; for a beginner, such a program will not be possible.

Exercises for training these groups

Examples of a weekly program for training muscle groups.

The first training session is based on the following exercises:

• Lifting the barbell from a starting position lying down.
• Work on the horizontal bar with weights.
• From the starting position lying down. Dumbbell press.
• Performing incline rows with a reverse grip.
• Crossover.
• While lying down, we spread the dumbbells to the sides.

Correct execution of the exercise technique will give tremendous results.

Second day of training:

• Romanian.
• Lunge with dumbbells.
• Extension and flexion lower limbs in the simulator.

Thirdtraining:

• Barbell biceps press.
• Working on uneven bars with weights.
• from a standing starting position.
• Narrow grip. .
• Bench press on Scott's bench.
• Standing position. Flexion and extension of the limbs on the upper and lower blocks.

Muscles are synergists

These muscle groups work in one direction. They perform the same contractile function in different exercises.

To train muscles - synergists means that large groups participate in the work together with small or secondary ones.

The main pairs of these muscle groups are:

• Chest combined with triceps.
• Biceps and.
• Gluteal with muscle groups of the legs.

The deltoid bundles are considered synergistic because they develop in several directions.

Muscle groups agonists

Muscle agonist - contracts and moves a certain part of the human body. She is opposed by an antagonist. Both can be trained in one training session; if desired, separate training is possible. Agonists tend to contract, antagonists tend to relax, and it is according to this pattern that movements are performed. The work of relaxers inhibits the contractile muscle group.

It is possible to artificially contract the muscles to cause a reflex that occurs during stretching. This action is considered the most effective, and is used in many exercises. The following mechanism is called co-contraction (coactivation). There is a reduction in agonists and antagonists. This reflex is caused by the brain of the back, or may be the result of a voluntary contraction.

During training, these two mechanisms play an important role. For example: the pectoral muscles are the main motor muscles during arm bending. Antagonists perform a movement in the opposite direction to the main one. Double-headed component arms: their antagonist appears to be the triceps agonists of extension of the lower limbs.

Biceps and triceps are considered the main ones in our group; they flex and extend the limb at the elbow joint. Among the other main ones, we can distinguish the quadriceps femoris muscle; each of its four parts acts specifically, which allows you to extend the leg at the knee and bend at the hip.

The hamstring muscle group bends the leg at the knee and extends it at the hip. At this time, agonists implement movement, generating the main force.

Supersets in bodybuilding

The popularity of super series in bodybuilding is understandable. When training is monotonous, muscle groups quickly get used to it and efficiency fades. To prevent this from happening, you need to constantly change training programs, introduce new elements, adjust results, and conduct experiments.

To avoid the body becoming accustomed to stress, several exciting techniques were invented. Now they are constantly used by athletes and quite successfully.

One of them is a super set, which includes two exercises in one approach. Groups of antagonists and agonists work simultaneously. When agonists contract and perform a movement of a certain part of the body, the antagonists relax at this time.

For example, flexion of the elbow joint: in this case, the biceps are the agonists, and the triceps are the antagonists. This pattern is present in every group.

Pursuing the goal of strengthening muscles and gaining a little mass, a super set will be a good helper. It would not be superfluous to include super sets in. Training with this technique creates a blood cushion that helps push heavy weights. Regular training does not bring such results.

Tips for properly designing a training program

When an athlete knows his body’s predisposition to the work of synergists and antagonists, he needs to understand the sequence of performing exercises and then he can create a personal one. Any training regimen starts with large muscle groups. The legs have the largest muscle, so you need to dedicate a separate training day for them.

If the goal is to train a large muscle - a synergist, you should not forget about the secondary one, which gets clogged quickly. It is necessary to work with it at the end of the training. When working with this group, it is advisable to break up the training, working on each group separately.

It is impossible to create one training program for all athletes. Everyone must approach this issue individually, depending on the capabilities of their body and predisposition separate groups to one exercise or another.

Modern bodybuilding is based on training programs built taking into account the conventional division of muscle groups into synergists and antagonists. Antagonist muscles are the main groups with the help of which a particular action is performed. In short, they are flexors and extensors of joints.

Competently compiled, it gives each trainee the opportunity to analyze all the pros and cons of their own achievements.

In any classical scheme, training begins with performing exercises for large muscle groups - the latissimus dorsi, pectoral muscles, quadriceps and hamstrings. The legs have the largest muscle group, so it is recommended to dedicate a separate training day for them.

When training a large synergist muscle, remember that at the same time, the small (minor) muscle is also “working”, which quickly becomes clogged. Therefore, it is advisable to work with the small one at the end of the workout, and not vice versa. Otherwise, for example, a tired biceps will not allow you to fully and efficiently work the latissimus dorsi muscle in pull-ups, and the triceps will not allow you to work out the pectoral muscle in presses.

In the case of antagonists, it makes sense to split the weekly split into training the back, chest and legs at the beginning of the week, and finish with work on the biceps and triceps at the end.

You can break up your weekly program even further by dedicating one day to each muscle group. This version of the split will allow you to better work out a specific muscle, focusing on its individual bundles.

To summarize the above, antagonists and synergists are a conditional division of muscles into groups in order to create the correct (read: suitable for you) program. To understand what and how best to train, there is no definite answer - to understand the principles of successful growth and rapid progression, it may take more than one week, or even months. It is important to understand that you first need to determine your predisposition to a particular type of training based on the body’s recovery ability. In addition, for good progress it is absolutely necessary to fully take into account all factors - rest (including keeping stress to a minimum), nutrition and, in fact, the training process itself.

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Lying triceps extension

Working muscles:

The main working muscles are the triceps.

Secondary - shoulders, forearms, back, trapezius and chest.

Equipment:

Barbell with a curved bar, horizontal bench.

Performance:

Place the barbell next to the bench, behind your head. Position yourself on a bench so that your head is above the edge. Arch your back slightly, lower your hands behind your head and grab the apparatus. Bring the barbell overhead and straighten your arms above your chest. Bending your elbows, lower the projectile behind your head. With a powerful explosive movement, lift the barbell in front of you, keeping your arms fully extended.

Having completed all the planned repetitions, lower the apparatus behind your head and carefully place it on the floor.

Technique:

A common mistake is to lower the weight to the forehead. This not only puts stress on the elbow and wrist joints, but also limits the stretch of the triceps.

Amplitude:

Fully stretch your triceps at the bottom of the movement. Don't sacrifice amplitude for more weight.

Comments:

Properly performed lying triceps extensions are an excellent exercise for developing triceps mass and strength. This basic compound exercise allows you to use heavy weights with the greatest possible range of motion.

I include this exercise in every triceps workout I do.

From the book Think! Bodybuilding without steroids! author McRobert Stewart

Bench Press The “technical” bench press is one of the most effective exercises that primarily develops the chest, deltoids and triceps. As a rule, problems with this exercise arise when bodybuilders take on its “strengthened” versions. For example, the bench press is very wide

From the book Anti-McRobert: Think! in Russian. How to train in cycles author

3.2. Bench press. If you spend a long time in the gym, you will notice interesting feature– Beginners bypass squat racks and deadlift platforms and rush to press racks. Everyone loves the bench press. Therefore, strangers will most likely never

From the book Sambo Wrestling Tactics author Kharlampiev Anatoly Arkadievich

2. DEFENSE WHEN PROVEN WRESTLING There are various methods of attack in prone wrestling: falling over, throwing, turning over, holding and painful holds. These methods of attack have given rise to corresponding defenses, varied not only in form, but also in methods

From the book Greco-Roman wrestling: textbook author author unknown

4.4. Wrestling lying down Technique of techniques Greco-Roman wrestling in the prone wrestling section, it consists of presses and rolls from below. Presses are the simplest power techniques aimed at putting the opponent standing on the bridge on his shoulder blades and holding him in a position on his back

From the book Secrets of Strength Training. How to build strength and muscle mass by working out without a trainer? author Faleev Alexey Valentinovich

From the book Aerobics for the chest author Gatkin Evgeniy Yakovlevich

From the book Strength Training Max-OT. Complete educational course by Delia Paul

From the book Yoga. For those who “don’t have time.” Minimum effort, maximum result! author Levshinov Andrey Alekseevich

Triceps: Overhead arm extensions Working muscles: The main working muscles are the triceps. The secondary ones are the forearms and the muscles of the shoulder girdle. Equipment: Dumbbell. Execution: Take a dumbbell and sit on a bench. Raise the projectile above your head so that your hand “looks” exactly

From the author's book

Triceps: Overhead arm extensions Working muscles: The main working muscles are the triceps. The secondary ones are the muscles of the forearm and shoulder girdle. Equipment: A barbell with a curved bar, a bench (preferably with a back support). Execution: Sit on the bench and lift the barbell

From the author's book

Triceps push-ups Working muscles: Primary working muscles - triceps. Secondary - chest, shoulders, forearms. Equipment: Two horizontal benches. Execution: Place two benches next to each other at a distance sufficient to put your feet on one bench and

From the author's book

Triceps extensions on the simulator Working muscles: The main working muscles are the triceps. The secondary ones are the forearms, shoulders, chest, trapezius and back. Equipment: A block exercise machine for arm extensions with a straight or curved handle. Execution: Stand on the machine

From the author's book

Triceps extensions behind the back Working muscles: Primary working muscles - triceps. Secondary - chest, shoulders, forearms. Equipment: Block exercise machine with a straight handle. Execution: Stand with your back to the machine. Ask your partner to help you grab the pen.

From the author's book

Triceps: Overhead arm extensions while sitting on an incline bench Working muscles: Primary working muscles are triceps. Secondary forearms, shoulders, back, trapezius and chest. Equipment: Curved barbell, incline bench. Execution: Sit on an incline bench and

From the author's book

Forearm: Wrist extensions Working muscles: The main working muscles are forearm extensors. Secondary ones are forearm flexors and some other muscles: finger flexors, etc. Equipment: Horizontal bench, barbell. Execution: Grab the bar with the upper

From the author's book

Quadriceps: Leg extensions Working muscles: The main working muscles are quadriceps and hip flexors.B small degree some other muscles are involved. Equipment: Leg extension machine. Execution: Sit in the machine. If necessary, adjust the levers to

From the author's book

Reclining Chaturanga Dandasana or Full Staff Pose This is one of the unique yoga poses that benefits the entire body. The muscular corset of the body is strengthened, the muscles of the abdomen, arms and legs are stretched and developed. Toned internal organs, work is activated

Which is present in every room. Depending on the grips and handles, you can effectively work each triceps bundle, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - beginners and professionals.

Features and anatomy of the exercise

This exercise is good loads all triceps bundles: medial, lateral, long, and also ulnar muscles. This is a simple version of the triceps block exercise with a regular grip, since it involves less muscle, unlike other options. This technique allows a beginner to effectively work out the triceps by learning to feel the muscle; other options can be included in the training of more prepared athletes, or after a month of introductory classes.

Technique and options for block extensions

Extension of the arms of the upper block with a regular grip

1. Facing the Crossover, grab the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows toward your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: Extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: Bend your elbows smoothly and without jerking.

To increase volumes, follow 4x8–12.

Straight handle extension with reverse grip

Extension of the arms in the upper block with a reverse grip also includes in work all triceps bundles, especially the medial. Unlike other options, the elbow muscles, extensors of the elbows, hands and fingers also work here. The load weight will be less than with a conventional grip.

1. Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to your body.
2. Exhale: Fully extend your arms to your hips.
3. Inhale: Slowly relax your triceps as you lift the handle.

As usual – 4x8–12.

Arm extensions from behind the head in Crossover

Extension option with a straight handle with your back to the block better works the long and medial head of the triceps. The exercise is performed in the upper block.

1. Grasp the handle of the upper block with a regular grip from below along the edges, then turn around with your back to the machine.
2. Bend your body forward and take a step forward with one foot - for stability, pressing your elbows as close as possible to your head.
3. Maintain your shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: Extend your elbows fully, moving forward over the top of your head.
5. Inhale: gently relax your muscles and move the handle behind your head, maintaining the tilt.

Choose your working weight by 4x8–12 times.

Extension from the upper block with one hand

One-arm extension with a reverse grip with a special handle engages all the triceps bundles, but mostly the lateral one, as well as the triceps tendon and olecranon muscle. This technique will allow you to work in a concentrated manner on each hand separately, without helping with the stronger side.

1. Facing the block, with your feet planted firmly, use an underhand grip to grasp the narrow one-hand handle with one hand.
2. Press your elbow working hand to the body, as in other options, the second hand on the belt.
3. Exhale: Extend your elbow fully without twisting your hands, keeping them in a straight line with your forearm.
4. Inhale: relax and bend your elbow to its original position.
5. Repeat on each hand 4x8–12.

Extension with ropes, from the upper block

When extending your arms in Crossover with a rope, you can feel the lateral head of the triceps, training with a rope handle allows you to create more tension in the triceps, since the soft handle requires greater precision in technique and muscles prepared for this. Such extensions will fit muscles more prepared for stress.

1. Facing the block, grab the ropes with both hands. Position your elbows as usual, close to your body. At the top point, the palms with the ropes are naturally close together.
2. Exhale: Extend your elbows, moving your arms from the middle of the movement to the sides of your thighs. At the end of the movement, bring your hands in a straight line with your forearm. Contract the triceps as much as possible at the bottom, feeling a strong tension.
3. Inhale: return the ropes to the starting position.

Perform with light weight 4 sets, 8–12 reps.

And there is also curved handle to work the triceps from the upper block, this option includes the same bundles as the ropes, only it facilitates the technique of gripping and extension at the lower point. Performed in the same way as classic version extensions.

Arm extension with ropes from the lower block

In this case, it is necessary to hook the ropes to the lower block. The exercise requires greater stabilization of the weight, and accordingly, muscle tension will be stronger.

No need to lift huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.

A good way to work triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the machine.
2. Step back with one foot for stability and tilt your body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes begin to move from the back of the head.
4. Exhale: Extend your arms as much as possible, feeling the tension in your triceps.
5. Inhale: Slowly lower the ropes behind your head.

So 4x8–12.

Triceps training in Crossover blocks implies high-quality and isolating technique, and not strength work (up to 8 repetitions). Choose light weight, perform up to 12 times, the main thing is a burning sensation in the triceps.