Obligation of basic exercises in the training program
The basis of a well-designed training program is made up of basic multi-joint exercises. The basic movements are completely anatomical and improve your physical and motor skills. The body spends more energy on their implementation. This means that if you are losing weight, then the presence of basic exercises in the program will burn more calories, and if you gain muscle mass, then these exercises create considerable stress and stimulate muscle growth.
Of course, each athlete finds his own coach and, together with him, selects the optimal training program, but sometimes more attention is paid to isolated movements that fulfill one single goal (for example, to increase the biceps), while using basic exercises, you can achieve several goals in a shorter time.
Single-joint, or, as they are often called, isolated movements work out a single muscle group. In these exercises, movement occurs in only one joint. For example, bending the arms with dumbbells or a barbell for biceps (movement at the elbow joint), flexion of the lower leg in the machine for the back of the thigh (movement at the knee joint), raising the arms through the sides (movement in the shoulder joint), swinging the leg back in the simulator (movement in the hip joint).
Multi-joint, or basic movements, involve several muscle groups and joints. The classic basic exercises are pull-ups, vertical and horizontal rows (the latissimus dorsi, biceps, and forearms are involved), squats (the entire muscle mass of the thigh, as well as static load, are received by the core muscles), dumbbell and barbell presses (chest muscles, anterior beam deltas, triceps) and up (three deltoid beams - the muscles of the shoulders), as well as deadlift (the muscles of the thighs, the extensors of the spine, gluteal muscles, core muscles and many other muscles work).
One movement makes a huge number of muscles work, with a properly calculated load, the effect of such exercises will be obvious. For beginners, after the first workouts with basic movements, the next day, muscles that they did not even know existed hurt.
The difference between a beginner's training program and a trained person's training is the predominance of exercises on simulators. Until you know how to squat technically, press your legs. Likewise, before doing the barbell press, learn to do the machine chest press or push up. These are also multi-joint exercises. Not all people know how to pull themselves up on the horizontal bar. This basic motion mimics the gravitron perfectly. If there is no gravitron in your gym, then do a vertical pull to the chest with a direct or reverse grip.
The effect of basic exercises
Basic exercises put a tremendous strain on the body, which makes it spend a lot of energy on recovery. While you rest after a set, what is your body doing? It restores heartbeat, lowers body temperature, oxygenates the blood, restores ATP reserves, and regulates hormone synthesis. As long as you rest after exercise, your body continues to repair your muscles. Workouts that include basic exercises have a prolonged effect - you spend calories not only in training, but also at rest.
You don't need to starve to lose weight. It is enough to create a moderate calorie deficit. With basic exercises, you don't have to worry about gaining muscle mass. For this purpose, you will have to create a calorie surplus. Multi-joint movements will make you stronger, improve your coordination and protect you from injury in your daily life.
In addition to the fact that all muscle groups are worked out, respectively, the body is in good shape and in excellent shape, the use of basic exercises in the training program allows you to use time more rationally. And the right balance of exercise and recovery ultimately determines how quickly you get closer to your goals.
Take care of yourself
Author: jerica (specially for Calorizator.ru)
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