Basic exercises are the basis of any training

The basis of any sport is basic exercises. If the athlete has not mastered basic techniques and basic skills, he is unlikely to achieve any serious results. This applies to both light and heavy athletics.

In addition, that the basic exercises are designed to strengthen the whole body in general, the same exercises are also for individual muscle groups. For example, hands can be developed in dozens of different ways, but basic exercises on the biceps, triceps and forearms are fundamental to them.

What does the definition of "basic exercises" mean

Different sources differently define the basic exercises for building a body. In many respects it depends on experience, personal preferences and the need to develop lagging muscle groups. But in any case, the most important of these are those exercises that involve the maximum number of the largest muscles and are the basis for the vital activity of the whole organism.

The main groups include the muscles of the chest, back and legs. They are the most involved in everyday life and predetermine the overall development of the body. Therefore, the basic basic exercises are aimed at their development.

Types of basic exercises

The best exercise for breast development is bench press. He trains not only the breast itself, but also has a serious effect on the triceps arm muscle (triceps). Before you start a weight press, the beginner should learn how to do it properly.

To do this, take an empty bar and press it until he learns to spend about two seconds on the impact of the projectile, and on lowering - three to four seconds. Only after this you can proceed to a gradual increase in weight.

Next are the basic exercises on the back, the best of which is considered pulling a wide grip on the head. In addition to developing the upper part of the latissimus muscle, this exercise largely develops the biceps arm muscle (biceps) and has a secondary effect on the forearm.

Another important exercise is the deadlift. Usually, it uses a lot of weight, so for the purpose of securing the back, it's better to use a weightlifting belt. The bar must be firmly fixed in hands and straightened. After that, she returns to the place, and the exercise is repeated the required number of times. The deadlift builds the longitudinal muscles of the back, and also affects 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. This exercise is carried out with a barbell on the shoulders. The main thing that must be remembered during the squat - the back must be kept at all times, and the body should not bend forward at the same time.

It should be said that the development of abdominal muscles can also be attributed to the basic exercises, since they are responsible for the general stability of the body no less than the back or legs. The abdominal muscles (press) are trained to lie down. Moreover, the upper part of the press is strengthened by the lifting of the trunk, and the lower part by the lifting of the legs.

How long does it take to do basic exercises

Basic exercises should always be done. While you are building a body, they will be decisive for you. All other movements will become important as you master the basic techniques, but without it you will find it difficult to achieve good results.

The basic set does not include exercises for the development of popular among beginners biceps. But for professionals, a well-developed bicep is not a definition of a proportionally developed athlete. Without doing the basics, a large bicep will rather bring a smile than respect. Moreover, professionals will rather pay attention to the training of your forearm or shin than on the biceps arm muscle.