How to pump up your strength? 5 exercises for men from a fitness trainer

How to pump up your strength? 5 exercises for men from a fitness trainer

This set will make your body stronger and even help you lose a little weight.

fitness treener

What exercises to do to get stronger?

Strength training should be given special attention. They have a positive effect on health and even have a fat-burning effect. Strong and enduring muscles make the body stronger, and bones become more powerful.

The goal in strength training is to work with large weights with a small number of repetitions and long rest.

Five exercises that will help you get stronger

This complex involves a large number of muscle groups. It will strengthen joints, knee tendons and ligaments, as well as improve coordination and posture.

Bench Pull

Tehnika

• Stand with your feet shoulder width apart. The barbell touches the shin. The back is straight, with a slight bend during the whole exercise.
• Starting position: sit in a half squat, arms down and hold the weight, shoulder blades together.
• Take a deep breath, lift the pelvis with a powerful movement and at the same time pull the bar upwards with your hands. Start the movement by lifting the pelvis.
• Straighten with the barbell so that the bar touches the front surface of the thigh.
• As you exhale, lower the barbell to the floor, bending at the knees. The back is flat with a slight bend in the lower back.

Perform three approaches for 5-6 times. Rest between approaches – three to four minutes.

Squats with a barbell

Tehnika

• Take the bar with a grip slightly wider than shoulder width. The tool is placed on the shoulder blades, they should be brought together.
• As we inhale, we lower ourselves to the lowest point so that the pelvis is below the knees. The latter are directed to the sides, not inward.
• Tagakülg on lame ja kergelt painutatud.
• Väljahingamisel seisa võimsa liigutusega lähteasendis.
• Kinnitage ja korrake liikumist.

Perform three approaches for 5-6 times. Rest between approaches – three to four minutes.

Bench press on a horizontal bench.

Tehnika

• Lie down on the bench, press against it with the shoulder blades.
• Asetage jalad põrandale, surudes jalga tugevalt kokku.
• Take the bar with a grip slightly wider than the shoulders, so that it was above the collarbones.
• Slowly inhale and lower the projectile to the middle of the chest, bringing the shoulder blades together.
• Hingake võimsalt välja, kui tõstate ülespoole.

Perform three approaches for 5-6 times. Rest between approaches – three to four minutes.

Pulling the bar to the waist

Tehnika

• Elbows slightly pressed to the torso. In the lower back – a natural bend, the back is straight. The legs are slightly bent at the knees and the pelvis is pulled back.
• Tilt the torso forward and horizontal to the floor.
• Pull the bar to your waist, taking your elbows behind your back. Bring the shoulder blades together and hold the projectile at the top for a second.
• Slowly lower the barbell without changing the position of the back.

Perform three or four approaches for 5-6 times. Rest between approaches – three to four minutes.

Standing barbell press

Tehnika

• Stand up straight with a slight bend in the lower back.
• Grip the barbell with a shoulder-width grip. Elbows point slightly forward.
• As you exhale, lift the bar up over your forehead with a powerful movement.
• As you inhale, smoothly lower it to the center line of your head.
• Lift the bar at the expense of the arms, without pushing the legs and rocking the body.

Perform three approaches for 5-6 times. Rest between approaches – three to four minutes.

With strict adherence to the technique and regular exercise, you will get a noticeable result in six weeks.