Training for the first about 4-8 weeks – 2

Triceps compression of the pulley – triceps – again there is a possible design with a grip over the top or under the bottom. In the case of underarms, the sensation of the triceps is higher, especially when the arms are crossed (by the way, the possible modification of the exercise consists in the use of a rope instead of a rod). However, it is important for this exercise that only the forearm and part of the forearm move so that it remains fixed to the body. Another option for practicing triceps is French pressure with a one-handed barbell standing behind the head, which are maximally effective, but again, sometimes someone complains of pain in the elbow joint, which is quite overloaded.

– push-ups – back (upper part) – there is no better exercise for the width of the back (so-called lid) than push-ups on the horizontal bar with a wide grip. If they seem too difficult for you to start, they can be replaced (in part) using the upper pulley. If, on the other hand, they are too light, just hang weights on the belt. This exercise is suitable to replace both exercises with the exercise of pulling large dumbbells in the forward bend, which is designed primarily for the strength and volume of the middle part of the back.

– deadlift – back (lower part) – one of the most demanding combined exercises, in which a large number of muscle parts are involved. It is essential to be in the right shape, otherwise you may be slightly injured. You may argue that this exercise has nothing to do with a beginner, but I think it is an exercise so unique that no one can do without it.

– squats – (especially) the front of the thighs (quadriceps) – Just as you will not have a wide back without bends, you will not have quality legs without squats. It is perhaps the most exhausting exercise that exists. The help of a partner and pure form are necessary. The squats develop mainly the front part of the thighs and the focus on specific heads differs in the width of the stance and the position of the toes. In addition, the hamstrings (back with the stitch) and the gluteus maximum, or simply the “butt”, also take up during this exercise: o) If you would like a more detailed description of what a unique squat exercise they are, the article here is for you.

– burying – the back of the thighs (hamstrings) – this exercise involves the back of the thighs and also the calves, which tend to be quite sensitive.

– extensions – calves – never place your calves on the other track! It is a muscle part, like any other, and there is no more comical look than when you see a well-done “fighter” who has (or doesn’t have) any calves!

So these were very basic exercises for individual muscle parts, from which you should form your initial training. As I wrote last time, it is ideal to have a more experienced person with you at the beginning, who will show you the exact technique of individual exercises. if you don’t have anyone like that, then either contact a gym trainer or just someone who already seems to have a few years of training behind them. If you don’t come across a fool, he will be happy to advise you.