The selection of appropriate exercises that are not only effective, but also safe and, most importantly, engage the selected muscles, gives many people a significant headache. In order to meet such people, and also to facilitate independent planning of their own training for all enthusiasts of an active lifestyle, I decided to create a kind of mini atlas of exercises involving individual parts of the body. I invite you to read!
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It is very important to get exercised the trainings were effective / achieved a certain goal. Therefore, they must comply specific guidelines (depending on the goal to be achieved). Belongs however, keep in mind that even the best-chosen training parameters will not yield success if inadequate exercise occurs in training or too they will be executed incorrectly. It is for this reason that the selection of exercises in trainings and their correct implementation are extremely important.
Action plan
Every article in this series will be included 3-4 detailed exercises involving the selected party body / muscle group. All of the presented exercises, apart from the written description, will be also included animations illustrating how it was made. Choosing exercises for individual articles, I will try to include exercises that can be performed at home. For this reason, there will be exercises with body load (if possible), exercises using the tape elastic, as well as exercises with external load – dumbbells / dumbbells. There will be a short article at the beginning of each article information about the muscles that are stimulated during exercise the exercises presented. For ease of reference, in each article (at the end of it) there will be links to other articles in this series.
For whom?
For everyone! However, in mine those who practice at home will benefit most from them. This does not mean, however, that people who train at the gym do not they will find several positions with which they will be able to enrich their workouts. Execution some of the exercises will certainly require a little creativity (when creating a bench for practice), so this series may not come to to the taste of people who like to have everything “out of the box”. Despite everything I also encourage such people to read these articles (I promise not it will be so complicated).
Warm-up
Every workout, whatever whether it will be half an hour or two hours, you should start with warm-up. Properly performed warm-up not only to a large extent reduces the risk of injury, but also increases the effectiveness of exercises from the proper part of the training, i.e. those that are to be carried out by the main ones assumptions of the training plan used. All parties should be warmed up bodies regardless of which will be most stimulated over time training. It is worth using shaping exercises for this purpose.
Warming up in practice
It is advisable to warm up from “Up” (heads) down (legs). It should also be included in the warm-up endurance exercise (cardio). They can be done at the beginning or end warm-up. It should be a low-intensity exercise. The duration of the endurance exercise (cardio) in the warm-up should not be less than 5 minutes. The warm-up should also be supplemented with exercise stretching. However, keep in mind that it must be stretching dynamic. Under no circumstances (if it is not required of us by the cultivated sports discipline) should not be used in the warm-up static stretching.
An example of a warm-up
- Running
- Bends the head back and forth (no circulation!)
- Right and left head turns page
- Circulation of the arms back and forth
- Circulation of forearms inwards and outside
- Circulation of the wrists
- Forward torso bends z hyperextension (bending the torso backwards)
- Side bends
- Circulation of the hips to the right and left page
- Torsion in the torso drop
- Lunges forward
- Squats
- Steps on the toes
Each exercise / its variation (apart from running) we do 20 seconds each. The duration of the run is 8 minutes.
Other articles in this series:
Exercise atlas – arms (biceps)
Exercise Atlas – arms (triceps)
Exercise Atlas – Back
Exercise Atlas – Chest
Abdominal exercise atlas
Exercise Atlas – Shoulders
Atlas of exercises – buttocks
Exercise Atlas – Thighs
Calf Exercise Atlas
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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