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The best male exercises of all time

Лучшие мужские упражнения

Physical exercises - elementary movements, motor actions composed of them and their complexes, systematized for the purposes of physical development. Physical exercises were formed on the basis of movements and actions borrowed from human labor, domestic, military activities (running, walking, jumping, throwing, weight lifting, swimming, etc.) and organizationally and methodically took the form of gymnastics, athletics and weight lifting, moving and sports games, sports tourism, etc. Various combinations and systems of physical exercises make up the content of sports, are included in physical education programs in various educational institutions.

We've already talked the whole language, telling you that exercises on the same muscle groups need to be constantly changed so that the body is not used to the load. But when you become familiar with 20 exercises for each muscle, you will spend more time choosing the right movement than doing in the gym.

In order not to get lost in this huge list, it would be nice to keep in mind a dozen classic exercises, tested by hundreds of guys and working for sure. We want to please you: we have already compiled this list. Add these exercises to your top exercises or make a separate workout from them - they will always work.

You can make a separate training out of them or add to your list of exercises - in any case, they work with a bang.


Slant Dumbbell Rod

When you sit on an inclined bench, leaning slightly back, your arms have a greater range of motion than with ordinary traction in a standing position.

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

On the pectoral muscles

Dumbbell bench press with parallel grip

Dumbbells do not align both your hands in one line, as the barbell does, so you independently pump each arm. In addition, part of the energy goes into stabilizing each arm, so you use more muscle.

Technique: Lie on a horizontal bench for bench press and take dumbbells with a parallel grip so that the palms look at each other. Starting position - dumbbells on the sides of the chest. At the same time, squeeze both dumbbells over your chest until you fully extend your arms, then slowly lower them down so that they are in their original position.

On the development of muscle cortex

Weight twisting

This exercise trains core muscles to perform their main function even more efficiently: they keep the body toned and help with most body movements.

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

On quadriceps

Raised Heel Squats

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

Technique: Put your heels on pancakes from the bar, and socks on the floor. Take the barbell on the chest at shoulder level with a direct grip so that the palms look up. Squat until your hips are parallel to the floor. Do a minimum of 10 repetitions.

On the shoulder muscles

Kettlebell push 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 the core also works.

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

On the back muscles

Dumbbell pull back on incline bench

This exercise is equal in load distribution to the bench press, it only works the other way around, not on the pectoral muscles, but on the back. Performing it with dumbbells, you will correct the imbalance in the development of the back muscles and develop powerful muscles.

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

On triceps

Dumbbell Bench Press

Although this exercise is considered mostly ideal for the muscles of the chest, it also works out well and triceps at the moment 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 direct grip as if it were a barbell. Bend your knees. Lift the dumbbells over you, then slowly lower them down until your elbows touch the floor. Do 10 repetitions.

On the gluteal muscles

Buttock bridge with a barbell

This exercise, like no other, involves 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 a horizontal bench and take a bar of suitable weight, keeping it at the groin level. Lean with your shoulder blades on the bench and push your groin up, straining your gluteal muscles until your body is parallel to the floor. Return to starting position. Do 10 repetitions.

On the back muscles of the thigh

Deadlift Deadlift

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

Technique: Take the bar with a direct grip in both hands and hold it down on outstretched arms. Bending your knees slightly, slowly lower your torso down until it is in a position parallel to the floor. Do 10 repetitions per set.

On the calf muscles

Weight lifting socks

This exercise can be done anywhere, if you find there the roughness of the landscape in the form of a step. It will develop the mobility of your ankles, which will be needed in many exercises on the lower body.

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

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