The most effective and important for the stronger sex are those exercises that are time-tested.
These workouts are universal, they are aimed at working out a variety of muscle groups. They allow you to achieve very good results in building muscle relief, getting rid of excess body fat and increasing muscle mass.
Consider the 10 exercises that are most important for men.
10. Deadlift
This exercise is one of the main in bodybuilding. With its help, many muscles of the body are comprehensively worked out.
Deadlift involves arms, back, legs, shoulders, buttocks. During its implementation, a lot of testosterone is produced in the body, which allows you to build muscle mass with maximum efficiency.
There are different types of deadlift, but the classic is especially popular. This exercise allows you to not only build muscle, increase strength, but also strengthen the spine.
To achieve good results and avoid injuries, you should always pay attention to the technique of the exercise.
9. Barbell Squats
This exercise is also one of the basic. During such squats, small and large muscles are involved.
This exercise is for shaping the buttocks and legs. If performed correctly, the abdominal muscles and spine are also involved.
Squats not only help build muscle, but also improve indicators such as jump height and running speed.
8. Bench press
This is another basic exercise that many people like the stronger sex. It allows you to effectively work out the triceps, muscles of the shoulders and chest, forms a powerful and wide chest.
Bench press accelerates the production of testosterone, so the athlete’s muscle mass increases not only in certain areas of his body, but throughout the body.
7. Standing barbell press
Many experts are confident that this exercise develops the upper body much more effectively than the bench press. It allows you to work out the muscles of the upper chest, shoulder girdle, deltoid muscles.
Performing the "army bench", the athlete loads triceps to the maximum. The moment when the triceps muscle is particularly strongly contracted coincides with the moment of maximum stretching. This contributes to the increase in mass and muscle strength.
6. Mahi weight
This exercise is very popular in kettlebell lifting, martial arts and crossfit.
Now the masses of the weights include some bodybuilders in the training program. This is not surprising: such physical exertion increases grip, endurance, and develop explosive leg strength.
Mahi dumbbell significantly improve strength performance in the army barbell bench press, barbell squats, deadlift and other exercises. The athlete develops the shoulder girdle, makes the legs stronger, and also gets a good cardio load.
5. Pull-ups
Thanks to this exercise, you can effectively work out the biceps, back muscles. By changing the position of the body, the athlete gets the opportunity to accentuate the load on the biceps or on the back.
Thanks to the pull-ups, the forearms, hands and palms become stronger. They improve strength performance in exercises such as tilt bar, deadlift and so on.
4. Pushups in the TRX
TRX - hanging belts that do not allow the hands to lock in a certain position. This instability makes exercises as difficult as possible - and very effective at the same time.
It is believed that push-ups with such belts can significantly achieve muscle fiber volume and increase in strength than classical ones.
Specialists examined the results of push-ups in TRX and conventional workouts. The experiment involved 11 young athletes who regularly performed strength exercises. All of them were first squeezed in the usual way, and then engaged in hanging straps. Special sensors were attached to the bodies of athletes, which tracked and recorded data.
The experiment proved that the simulator loads significantly the latissimus dorsi, as well as the stomach.
3. Hanging legs on the bar
This exercise of the abdominal muscles is considered one of the most effective. Thanks to her, the main abdominal muscles can be worked out completely. If at the same time you also change the angle of flexion of the pelvis, the oblique muscles are also well “pumped”.
Since the athlete’s body is stretched, the muscles are very stressed when the legs are lowered.
Few raise legs in the hang on the crossbar because the grip strength is insufficient.
You can perform exercises that will strengthen the grip (for example, train with weights), or use special bandages for the hands.
2. Tilts through the goat
This basic exercise is indispensable, helpful and simple. Many athletes refuse it, because it is not so popular as squats with a barbell or deadlift.
However, this attitude is undeserved: this training allows you to work out the muscles of the buttocks, back of the thigh and back very well. At the same time, during bending through the goat, the load on the spine is minimal.
Such exercises relieve back pain, help strengthen the body, improve posture, increase endurance.
1. The bar
Plank is a static exercise that allows you to work out your abdominal muscles very effectively. It contributes to the development of the internal muscles of the body, makes the stomach taut and embossed.
You need to stand in the bar correctly: the wrong technique for performing this exercise can lead to the development of chronic pain in the lumbar and cervical spine. Always make sure that the buttocks do not go down or go up during the execution of the bar.