Тренировка на все группы мышц: как получить тело мечты

Now is the time to "zozh", "pp" and sports, which cannot but rejoice. If not a gym, then jogging, if neither, then boxing or some kind of yoga. There are practically no unsportsmanlike guys left, and everyone strives for the dream body. Looking at fitness trainers, guys want to achieve the same results and preferably in the shortest possible time. But everyone knows that quickly – it's not always good (in every sense, besides). To achieve a long-term good result, you need to work long and hard on yourself and be patient.

The editors of estet-portal.com have prepared recommendations for preparing for the summer. Training for all muscle groups for men, how to do it right and achieve the desired result.

Training for all muscle groups: on the way to the perfect body

To get the body of your dreams, you need to practice long and hard. Daily workout for all muscle groups – it's difficult, but necessary. Beautiful body – It's not 30 workouts, it's a lifestyle. In addition to desire, you need to be persistent, hardworking and patient. It is also important to remember that 80% of success depends on our nutrition.

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So, in order to prepare your body not only for the summer, but also to be in great shape all year round, first you need to open our website and read useful recommendations on physical fitness and nutrition. We are confident that each of you will succeed in finding the body of your dreams.

Training for all muscle groups: how to correctly distribute workouts

Upper Body

The main muscle groups in the upper body are the deltoid muscles in the shoulders, the biceps and triceps in the arms, the pecs in the chest, and the back muscles. In addition to shoulder and chest exercises, instructors can use inclines (for the chest), overhead presses (affects the anterior, lateral and posterior deltoid muscles that make up the muscles of the shoulder), and bench press.

Symptoms of Muscle Strain During Sports


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Back and Biceps

Also called traction muscles, they work to pull resistance towards the body. The back (large muscle) consists of the rhomboid and latissimus dorsi muscles, which are supported by the biceps (small muscle) located on the front side of the shoulder. Barbell and cable exercises are ideal for this muscle group; the back works to move the shoulders while the biceps contract to help move the elbow. Weight training, such as deadlifts, is also ideal for the back and biceps muscles, as they help develop a stronger and stronger back.

Lower Body

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The lower body consists primarily of the quadriceps and hamstrings of the thighs, the calves and small muscles in the calves, and the glutes of the thighs and buttocks. To give your lower body an effective strengthening workout, incorporate squats, lunges, and barbell raises into your workout. All of these exercises are complex exercises that work several major muscle groups in the lower body at the same time. Compound exercises are recommended because they create the greatest change in body appearance in the shortest amount of time.

Home exercises for the buttocks


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The abdomen is made up of four main muscle groups: the rectus abdominis, the internal and external obliques, and the transverse abdominis, which is the deepest abdominal muscle layer. According to Muscle & Fitness, the torso curl is one of the most effective exercises to get your abs working effectively. Although this seems to be a basic exercise, it is an excellent workout for all muscle groups, and there are enough variations of this exercise – basic curls, bicycle, torso to legs, flexion on a special ball - to target all the muscles of the abdomen.

Training for all muscle groups: safety first

Always maintain proper form during exercise to reap its benefits and avoid injury to muscles and joints. Hold one count throughout the exercise before returning to the starting position. It's also important to include stretching as part of your workout. Dynamic stretches are best done before a workout, while static stretches are most effective after a workout. benefits and ground rules

Doing strength training to build muscle mass increases the risk of injury. To avoid injury during your workout, always start with lighter weights and only increase the weight if you can handle it. There should be enough weight to create resistance without forcing you to tense up by overworking your joints. The American Council on Exercise recommends increasing weight by no more than 10 percent to safely build resistance over time.

Training for all muscle groups: the main mistakes

All muscle group training

 and its success depends on your ability to connect additional muscle groups, which leads to the activation of more muscle fibers. Switching from a bench press to an incline row can be an easy option if you notice a gap on the gym floor, but the wrong combination of muscles is detrimental to the goal of a big, beach-ready perfect physique.

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Bodybuilding workouts include cardio and strength training; they help reduce body fat and increase muscle mass for improved health and increased muscle mass. Strength training using kettlebells or other equipment improves muscle fiber by putting pressure on specific muscle groups. Bodybuilding exercises are classified according to target muscle groups. There is also a lot of literature that talks about how growth hormone is critical when it comes to bodybuilding and muscle building.  

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Most fitness trainers, however, focus on specific bodybuilding exercises, thus comma training two or more major muscle groups in the same workout; a tendency that drains the trainer's energy and overloads the nervous system. Muscle groups don't work individually; The smaller muscles support the larger muscles, and they all have the foundation to develop a strong core. Thus, the chest press affects the shoulders, triceps and pectoral muscles at the same time. As such, trainers should split their workouts to work both small and large muscles in order to encourage growth in all muscle groups. For example, chest and shoulder presses with dumbbells help train the chest, shoulders (big muscles) and triceps (small muscles). In our discussion, we will consider,

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