Hello dear friend, you were looking for the answer to the question: What are basic exercises? I will give you an answer to it. For every future and current visitor to the gym should know what a base is. Regardless of body type, basic exercises will give you the maximum possible increase in muscle mass. Now I’ll tell you why.

Basic exercises without fail must be included in the training program of every trainee in the simulator, especially for beginners.

At the end of winter – beginning of spring, many new faces appear in the hall, hoping to “pump up by the beginning of the beach season.” In such a short time, it is unlikely to change your body much, but it is still possible to achieve some results, and even noticeable results.

But looking at how the majority trains, it immediately becomes clear that they will be disappointed and leave. And why? Because they won’t get results. And why? Because most of the only thing they do is “rape” their biceps, “sunbathe” on the simulators, or just chat with friends. But that’s not what you need to do at all, you need to do the base, the base, the base, and only that! At least at the initial stage.

Basic exercises in all strength sports are considered to be those in which more than one articular joint (in other words, a joint) is involved, and of course, more than one muscle. It is for this reason that basic exercises are so effective in building muscle mass.
In principle, basic exercises are suitable for almost any purpose in training. With a certain approach, muscle building will help, and fat burning when doing the base is much more efficient. By the way, few people know about the latter.

Types of basic exercises

For different muscle groups, there are several most effective basic movements. For example, for the back, three main basic exercises can be distinguished:

The bent over barbell row is a great exercise for building back muscle mass and thickening it.

Deadlift or deadlift – there are many variations of this exercise that increase the load on different muscle groups. There are also disputes about what actually develops this exercise, legs or back?

I am of the opinion that it is both, because the deadlift, when performed correctly, involves the largest number of muscles, compared to the rest of the exercises. Stanovaya deadlift is the most “basic” exercise among the entire base.

Pull-ups – in terms of efficiency they are not inferior to the barbell traction in an inclination, it perfectly expands the back, since the latissimus dorsi muscles are also involved in it. The disadvantage of this exercise is that you need to increase the load by hanging additional weight, which is not always convenient.

“Base” for the pectoral muscles

Well, here in the first place is the bench press on a horizontal bench. The best exercise for increasing the pectoral muscles, in my opinion, has not yet been invented. Favorite exercise of the vast majority of gym visitors. It’s not without reason that one of the most popular questions asked by athletes of all stripes is: “How much do you press?”

In a word, an excellent exercise, which in no case should be excluded from the training program. Except, of course, when a person has an injury and cannot perform a given movement.
Push-ups on the uneven bars is an exercise, since school, every guy remembers when they went out with the guys to work out on the horizontal bars. The mechanics of movement when doing this exercise with an emphasis on the chest, similar to the bench press, can be used as an alternative if there is no access to the bar, or if there is some stagnation in the results, when doing the bench press.

The disadvantage of this exercise is that you need to work with your own weight, and sometimes it is not enough. You can hang pancakes on your belt, but if you are not in the gym, it is unlikely that you will be able to do this, but you can try.

Basic leg exercises

The reference basic exercise for the legs, not without reason, is considered to be a squat with a barbell on the shoulders. This exercise involves the entire muscle mass of the legs, from the quadriceps of the thigh to the muscles of the lower leg (calf), and small stabilizer muscles are also actively working.

Performing this exercise in a power manner, almost all the muscles of the body are connected to the process of lifting weights. For leg muscles, barbell squats are generally beneficial. Not only on the shoulders, but also on the chest. The chest squat is technically much more difficult to perform, but the load on the quadriceps of the thigh is many times greater.

Leg press – performed in the simulator, a very effective exercise for preliminary fatigue of the quadriceps, since it is on them that the main load is placed. The downside of this exercise, I think that the lower leg is not involved, it needs to be trained separately, and you need to allocate time for this within the training, which is usually small.

I deliberately did not list exercises for developing the muscles of the arms, since they are small muscles that do not give a serious increase in body weight, unlike the back, chest, and especially the legs. In addition, the arms will pump up on their own, taking on an indirect load when performing basic basic movements.