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The best men's exercises of all time

Лучшие мужские упражнения

Physical exercises are elementary movements composed of motor actions and their complexes, systematized for the purposes of physical development. Physical exercises were formed on the basis of movements and actions borrowed from the labor, everyday, military activities of a person (running, walking, jumping, throwing, lifting weights, swimming, etc.) and organizationally methodically shaped as gymnastics, light and weightlifting, and sports games, sports tourism, etc. Various combinations and systems of physical exercises make up the content of sports, are part of the physical education programs in various educational institutions.

We have already talked the whole language, telling you that exercises for the same muscle groups need to be constantly changed so that the body is not accustomed to the load. But when you get acquainted with 20 exercises for each muscle, you will spend more time choosing the right movement than doing in the hall.

To not get lost in this huge list, it's good to keep in your head a dozen classic exercises, tested by hundreds of guys and working for sure. We want to please you: we have already collected this list. Add these exercises to your top exercises or make them a separate workout - they will always work.

You can make a separate workout of them or add to your list of exercises - in any case they are working on cheers.

On the biceps

Draft of dumbbells with a bias

When you sit on a sloping bench, slightly leaning back, your hands have more amplitude of movement than with the usual pull in standing position.

Technique: Sit on an incline bench so that your torso bends back about 30 cm. Take dumbbells with a back grip and lower them down, turning your palms forward. Lift both dumbbells to the level of the chin, bending your arms in the elbows and make a small pause in the middle of the movement, dropping them down.

On the pectoral muscles

Dumbbell bench press parallel grip

Dumbbells do not align both your hands on the same line as the barbell bar does, so you independently pump each hand. In addition, some energy is spent on stabilizing each hand, so you use more muscle.

Technique: Lie on a horizontal bench for press and take dumbbells in a parallel grip, so that the palms face each other. Initial position - dumbbells on the sides of the chest. Simultaneously squeeze both dumbbells above the chest until you completely straighten your arms, then slowly lower them to make them in their original position.

The development of the muscles of the cortex

Curls with weighting

This exercise trains the muscles of the cortex so that they perform their main function more effectively: they keep the body in a tone and help with most body movements.

Technique: Stand sideways to the simulator for traction of the upper block on the right knee, so that the left one is on the side of the simulator. Take the block in both hands and bend the trunk to the right and down until you reach the block to the right thigh. Do about 10 repetitions for 1 approach.

On quadriceps

Squats with a bar with raised heels

When you put your heels on a platform about 5 cm high with squats, you automatically align the torso, which reduces the risk of back injuries. In addition, it increases the load on quadriceps.

Technique: Put the heels on the pancakes from the bar, and the socks on the floor. Take the barbell on the chest at shoulder level with a straight grip, so that the palms are facing up. Squat until the hips are parallel to the floor. Make at least 10 repetitions.

Shoulder Muscles

Push the weight up, standing on one knee

When you hold the weight upside down, you strengthen the muscles of the shoulders, and when you do this exercise with one hand, you have to compensate for the slope, so that also works.

Technique: Take the weight in the left hand at the level of the shoulder, so that its main weight is on top, and the handle is on the bottom, and drop onto the left knee. Squeeze the weight over your head 10 times, then change the support knee and the acting arm.

On the muscles of the back

Thrust dumbbell back on an incline bench

This exercise is equal to the distribution of the pressure bench press, only works the opposite, not on the pectoral muscles, but on the back. Carrying it out with dumbbells, you will correct the imbalance in the development of the muscles of the back and develop powerful musculature.

Technique: Lie down face down on an incline bench so that the angle of your body relative to the floor is almost maximum. Take each hand on the dumbbells, so that the palms are turned back. Pull back both dumbbells at the same time, bending your arms in your elbows, turning your palms inwards, towards the ribs. Do 10 repetitions per approach.

On triceps

Dumbbell bench press

Although this exercise is considered to be mostly ideal for the muscles of the chest, it also works well and triceps at the time when you lower the weight to the chest.

Technique: Lie on your back on the floor and take both dumbbells in your hands with a straight grip as if it's a bar. Bend your legs in your lap. Lift the dumbbells above you, then slowly lower them down until the elbows touch the floor. Do 10 repetitions.

On the gluteal muscles

Gluteal bridge with a barbell

This exercise like no other uses the gluteal muscles, keeping them in tension from the beginning to the end of the approach.

Technique: Sit on the floor with your back to the horizontal bench and take a bar of suitable weight, keeping it at the groin level. Lean your shoulder blades on the bench and push the groin outward, straining the gluteus muscles until your body is parallel to the floor. Return to the starting position. Do 10 repetitions.

On the back muscles of the thigh

Deadlift with straight legs

This exercise helps you develop the exact technique of deflection in the belt, which is primarily required for the deadlift, in which it will help to avoid injuries.

Technique: Take the barbell with a straight grip in both hands and hold it downstretched arms. Slightly bending your knees, slowly lower your torso down until it is in a position parallel to the floor. Do 10 repetitions per approach.

On calf muscles

Raising on socks with weighting

This exercise can be done anywhere, if you find there uneven terrain in the form of a step. It will develop the mobility of your ankles, which will be required in performing many exercises on the lower part of the body.

Technique: Take the dumbbell in your right hand and stand on the step with your right toe. Bend the left leg in the knee and climb to the toe of the right leg. After 10 repetitions, change the foot.

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