Well, if you decide to start building your body, then this article is for you. I will show you 2-3 simple but effective exercises for each part of the body.

Arms

Let’s start with the hands. The arm can be divided into three main parts: the biceps brachii or biceps, the triceps brachii or triceps, and the forearm.
The main, basic exercise for the biceps is bending the arms with weights. There are many variations of this exercise. You can do it with a barbell or dumbbells, standing or sitting.

Triceps. It is the largest muscle in the arm, and the least worked muscle in the body. I like working on triceps. When well developed, the hand looks amazing. The best exercise for triceps is the bench press with a narrow grip and the extension of the arms with a barbell lying. Push-ups are also a very good exercise. In addition, it also affects the muscles of the chest. For the forearm, the best exercise is flexion of the wrist.

Shoulders and Trapeze

For me, the deltoid is the most difficult muscle. The best exercises for the deltoid muscles are bench presses, and for the trapezius muscles, shrugs (shrugs). Shrugs should be performed with a lot of weight, only in this way you can work out the trapezius muscles well.

Breast

The chest muscles are the most pliable, and develop well in almost all bodybuilders. The muscles of the chest are divided into upper and lower. Bench presses are the best exercise for their development. However, this exercise has variations – flat bench presses, incline bench presses head up, and incline bench presses head down. On the upper part of the pectoral muscles, presses on an inclined bench with the head up work, on the lower, respectively, presses on an inclined bench with the head down. The next most important exercise is dilution of arms with dumbbells lying on a flat bench. It can also be done on a treadmill.

Back

The back muscles are the largest muscles in the body. Conventionally, they can be divided into upper, lower and lateral. For the upper muscles, traction in the slope with a wide grip is used. A good exercise is also traction to the belt in a sitting position. It is performed on a simulator. To work out the lower back muscles, try the following exercise. It’s called Superman. Lie face down on the floor with your arms and legs extended in a straight line. Now bend at the waist and raise your arms and torso as high as possible. Hold on to it position for a second. Get down. That’s one rep… Hyperextensions also work the lower back muscles well. For the development of the lateral muscles, perform pull-ups until the chin touches the crossbar with an overhead grip and pulling the barbell in an inclination with a medium grip. These exercises will give your torso a V-shape.

Legs

Well developed legs are truly impressive. Squats are definitely the best leg exercise. Any bodybuilder will attest to this. Legs делят на 3 части: разгибатели (квадрицепс), сгибатели (бицепсы ног) и мышцы голени. To work out the quadriceps, squats and straightening the legs on the simulator are used. For the biceps, the best exercises are leg curls and straight leg deadlifts. For the lower leg – lifting on toes, sitting and standing.

Abdominal muscles

Of course, developing the abdominal muscles is one of the most difficult tasks for a beginner. These muscles require long and hard training. In order for the desired squares to appear on your stomach, you need to reduce the fat layer to a minimum. Crunch, body lifts and side bends work well for me. Trunk lifts affect mainly the lower part of the abdominal muscles, lateral tilts – on the oblique muscles of the abdomen. The oblique abdominal muscles can be worked out in two ways:

1. Standing, with a dumbbell in one hand, bend to the sides, while trying not to bend your knees.
2. Get in the crunch position. Arms заведите за голову. Now lift your torso and touch the opposite knee with your elbow. Feel a muscle contraction? Hold on to it position for a second. Return to starting position. This is one repetition.
So, I have shown you some exercises for each part of the body. Now I will make some explanations.

Arms:

Biceps
Standing Arm Curls 8-12 reps
Incline dumbbell curls 8-12 reps

Triceps
Close Grip Bench Press 8-12 reps
Lying arm extensions 8-12 reps

Shoulders
Standing Barbell Presses 8-12 reps
Shrugs 8-12 reps

Breast
Standing Barbell Presses 8-12 reps
Bench press (incline bench head up and head down) 8-12 reps
Breeding hands with dumbbells lying on a bench 8-12 reps

Back:

Upper back
Bent Over Row 8-12 reps
Traction to the belt on the simulator sitting 8-12 reps

Low back
“Superman” 8-12 reps
Hyperextensions 8-12 reps

Lateral muscles
Pull-ups 12-15 reps
Medium Grip Bent Over Rows 10-12 reps

Legs:

Flexors
Leg curls on the simulator 10-12 reps
Deadlift with straight legs 10-12 reps

Quadriceps
Squats 10-15 reps
Leg extension on the simulator 10-12 reps
Calf raises (standing and sitting) 12-15 reps

Abdominal muscles
Crunches 15-20 reps
Trunk raises 15-20 reps
Side bends 15-20 reps