Strength exercises

Before you start strength training, there are a few basic things to be aware of. Strength training should not be practiced by very young people. If you have less, no 18 years, you should focus more on general development exercises, i.e. I would recommend a swimming pool and team games. If at such a young age someone started using typical strength exercises, he could expose himself to very serious and often irreversible injuries. It is essential that our body develops well, for our bones and joints to develop well, because such training can do more harm than good. Muscles are divided into two groups.

For our strength training to make sense, we must have gym experience. General training in the gym is recommended, for at least half a year. Our strength training must, above all, be well thought out. We train for two days, we're taking a day off, two days we train and then two days we take a break. The duration of such training will last 28 days. During 1 i 3 On the training day, we will train the chest muscles, back muscles, biceps, triceps and forearms. We train our forearms with a barbell. The exercise is to hold the barbell, bend your hands at the wrist joints by 3 serie. We do the exercise while sitting. We train the chest muscles by squeezing the barbell on a horizontal bench through 4 series and also on the incline bench by 3 serie. We train the biceps by lifting the forearms with the barbell through 3 and with dumbbells through 2 standing series. We train the back muscles through the deadlift and also by lifting the barbell to the stomach in the fall of the torso, by doing the exercises 3 serie. We train triceps by French squeezing a barbell broken by 3 serie.

The second group of muscles includes the shoulder muscles, which we practice by squeezing the barbell from behind the neck through 4 serie. The trapezius muscles, which we practice by lifting the shoulders up, at the time, when our hands are lowered with the barbell down through 3 serie. Quadriceps thigh muscles, which we practice through squats with a barbell through 4 serie. Biceps thigh muscles, which we train by deadlifting in the legs straightened by 3 serie. Calf muscles, which we train by raising our fingers while standing with a barbell in our hands through 3 series as well, stomach muscles, which we practice by lifting the torso with a load on an oblique bench by 4 serie. We do this exercise in 2 i 4 training day.