The best exercises for all muscle groups
This scientifically established fact, confirmed by research. Note: the majority of studies have been conducted using electromyography, and some of them did, to one person, so be careful that what is good for one, is not suitable for another.
By the way, note that this man was Bret Contreras, a very well-respected in the fitness community man.
Bench press bar
Well, what is America opened for you? Bench press bar was always number one. The main mistake — an incorrect position of elbows during the bench press and the fact that some people rip the legs off the floor when doing the exercise. The elbows and hands should be strictly perpendicular to the floor.
Strange, but true. Triangular push-UPS better than any other exercise to develop the triceps. Here, as in the usual push-UPS, the key is to bend the arms quite badly.
Bending of the hands on the Scott bench
The most common mistake in this exercise is the speed of repetition. To do slowly, two seconds down and two seconds up.
4. The lateral back muscles
Pull-UPS with weights
The people too low down (their shoulders are too close to each other), then the rise is not high enough. We still remember that the deterioration is only good.
5. The trapezius muscle
Sragi with a barbell
The most common mistake is when guys twist the rod to raise the shoulders as high as possible. If you can’t raise the shoulders high enough, you better take the weight of the smaller ones so traffic will be more intense. No need to mutilate themselves.
When doing press behind the head is a little better, but at the same time increases the risk of injury and your shoulder is a very valuable material.
Twisting / Bicycle
The biggest mistake is the speed. It is possible to make, say, thirty. No need to pedal, just like on a real bike. Slower: it’s good to pump muscles.
8. Oblique muscles
The captain’s chair
It may seem counterintuitive, but the captain’s chair is the best way to pump oblique muscles. Stop rocking on the chair and try to find a balance.
Everyone thinks that full squats are more beneficial and they are wrong. Exercise should be done with weighting for greater efficiency.
10. The muscles back of the thigh / lower back
These two muscle groups together because they are very tricky work. If you have problems with lower back, muscles back of the thigh will also not in the best shape. Many deadlift half-heartedly. We’ll show you how.
Calf exerciser sitting
Not so fast, at a fast pace, these exercises much less effective.