Exercises that make the whole body work

A common problem of a novice in the hall is a plateau, during which a person simply does not see the results of his work. The reason is quite obvious: doing the same exercises over and over again, the body simply adapts to the loads. Muscles stop growing, and the mirror, accordingly, ceases to please. You can solve the problem by varying the pace and intensity of the workout, but this requires a certain self-discipline. Fortunately, there is an easier way. In this material you will find the seven best male exercises that involve all the muscles of the body: include them in the main training program and in just a couple of weeks you will see the result.

Bending arms with dumbbells on an inclined bench

What works: biceps
Number of repeats: 10
Number of approaches: 3

The angle of the bench allows the arms to stretch out to the maximum: the upper and lower parts of the biceps are simultaneously involved.The potential of other exercises for biceps is lower because it affects only the upper part. Set the back of the bench at a 45 degree angle. Hands down, lift the dumbbells smoothly, keeping your elbows pressed to the body. Feel muscle tension. Take a short pause at the highest point of the amplitude. It is very important to follow the movements of the arms throughout each movement and in no case use inertia. If you caught yourself in an unconscious relief exercise - take less weight.

Dumbbell bench press

What works: the pectoral muscles
Number of repeats: 12
Number of approaches: 4

The classic bench press does not leave the pedestal of every beginner's favorite exercises. It is impossible, of course, to deny his benefit - it’s not in vain that the press falls into the category of the necessary base. But focusing only on him is also not worth it. The dumbbell bench press allows you to work out the pectoral muscles better, due to the greater amplitude of movements and better control of the projectiles. Take the starting position, dumbbells at shoulder level, elbows form an angle of 90 degrees to the body. Loins worth a little bend. Take a deep breath and, as you exhale, lift the dumbbells.Like other exercises, it requires attention. Do not be tempted to work quickly, pause at the top point and keep your back arched.

Complex on the body

What works: muscle bark
Number of repeats: 25
Number of approaches: 4

In bark training there is almost no point in focusing on individual exercises. It will be much more effective to apply the method of high-intensity training, combining three effective exercises in one approach. Perform them consistently, without interruption, with a 20-second rest only between sets. Start with statics: the standard bar on outstretched hands, time - 1 minute. Then go to twisting on an inclined bench and complete the approach by lifting the legs in the arm. All the exercises listed are very simple, the main thing here is focused work.

Squatting with barbell

What works: the entire lower body
Number of repeats: 8
Number of approaches: 3

No one, for some reason, loves the notorious "day of the feet" in the hall. There are dozens of reasons to skip it, but you shouldn’t. Without work on your feet, gaining an impressive mass simply will not work, and you will have to forget about the harmonious development of the body. Start from the base: squats with a barbell will use almost all the muscles of the legs.It is necessary to perform it very carefully, trying to avoid excessive load on the spine. Put your legs shoulder-width apart, the bar of the barbell rests on the arms and upper chest. Look strictly forward, head turns destabilize the body. Push should go from the heel, so try to feel their most stable position. Due to poorly stretched Achilles tendons, it will certainly be difficult not to tear the heels off the floor - this is where the stands will be needed. Put a pancake under each heel, this will help stabilize the entire body and relieve excess tension from the joints and ligaments.

French press

What works: triceps
Number of repeats: 15
Number of approaches: 4

The French bench is considered to be almost the best exercise for the triceps, because it allows you to work out three heads of the muscle at once. Lie on a straight bench and take a bar with an EZ-neck grip on top. In the initial position, the arms are straightened in the elbows and deflected behind the head, at an angle of 45 degrees. Do not move your shoulders, bend your elbows gently, lowering the barbell to the head. Watch your elbows: they should not be pulled forward.

Turkish bench press

What works: shoulders, cor
Number of repeats: 10
Number of approaches: 4

By and large, almost all the muscles of the body are involved in this exercise, although most of the load falls on the shoulders. Working with kettlebells is now experiencing a real renaissance - and not in vain, because this seemingly uncomfortable projectile can alone make you king of the beach. Just next summer. Take a starting position on the floor, stretching your arm with the weight up. You need to stand up without changing the position of the projectile. First bend the leg on the same side as the weight. Push off your free hand from the floor, lean on your second leg and move the first one forward. Stand up slowly, controlling the process. Return to the starting position in reverse order - this will be one approach.

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Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work

Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work Exercises that make the whole body work