Sets of exercises for developing strength, educational and methodological material on physical education (grade 11) on the topic

A set of exercises for developing strength

05.06.2020 20:39

Author: Fitness trainer Sergey Konstantinov

Having a beautiful and trained body is the dream of most modern people who adhere to a healthy lifestyle and follow fashion trends. The fitness industry has developed a lot of exercise options that allow you to pump up your muscles and tone your figure. Which set of exercises to choose depends on personal preferences and physical capabilities.

Drawing up a set of strength exercises

During training at home, we perform physical exercises. Depending on the intensity of muscle contraction, the duration of contractions and the force applied for this, they are divided into 3 groups:

• Strength exercises . They are characterized by strong muscle tension at low speed and short duration of movement. They are divided into static and dynamic.
• Speed-strength exercises are dynamic exercises performed at high speed with intense muscle contraction.
• Endurance exercises . The main feature is the duration of execution; the intensity of the load on the muscles and the speed are low.

In a home workout program, it is recommended to combine all types of exercises, moving from one block to another with a short rest.

Where to begin?

In order for exercises to develop strength to bring results, it is necessary to prepare in advance for the upcoming workouts. Experienced fitness trainers recommend that novice athletes follow a number of rules that together allow them to benefit from a set of exercises.

Here are the main nuances:

• The right psychological attitude.

It is a mistake to believe that the results of training will be noticeable almost immediately. Exercises for strength will give results only after a certain period of regular exercise. If after one lesson to develop physical strength you did not get the expected result, do not be upset. There will be an effect, but not immediately.

• Selecting appropriate exercises to develop strength.

You shouldn't do everything that catches your eye. In order for the result to be effective and appear soon after the start of training, you must first consult with a trainer. A specialist with an experienced eye will evaluate and draw conclusions which muscle groups need pumping, and then recommend a suitable complex.

An important point that should be taken into account by those who want to train and get excellent results is choosing a proper nutrition program. At this moment, it is important to adhere to the rule of the “golden mean” - not to eat everything that comes to hand and not to move towards starvation. In the first case, there is a high risk of gaining extra pounds or not losing the existing ones. In the second, you will lose your last strength during training, since this complex is designed for people with good physical fitness.

As for the approximate composition of the menu, the food should be balanced. You should focus on protein foods and eat foods high in fiber. But it’s better to avoid carbohydrates.

The benefits of training

Strength exercises help to lose excess weight, overcome depression, and diseases of the cardiovascular system . Regular training at home will increase self-confidence and stabilize your mood. Complex strength exercise triggers an energy transformation mechanism in the muscles, with the help of which they adapt to increasing load.

The fat layer decreases, muscle mass increases. The body copes better with physical activity at home and at work, and becomes more resilient. Bodybuilding is useful for developing the main masculine qualities: courage, willpower, constancy.

“The world has never been interested in weakness. He always stayed strong. That same inner strength that years of training with iron add to us. So the main difference between us and others is not bulging muscles, but another, incomparably high and strong spirit,” says Arnold Schwarzenegger.

Frederic Delavier, author of the book “Anatomy of Strength Exercises,” explains and illustrates the technology for performing each element of training from the point of view of human anatomy and physiology. The pictures show the colors of the muscles that bear the load, provide recommendations for implementation and warnings against muscle injuries.

For beginners, this bodybuilding encyclopedia is an indispensable tool for practicing at home . Frederic Delavier - French scientist, former weightlifting champion; anatomy and physiology of physical development are the subject of his scientific interest.

What do you need to buy?

When starting to perform gymnastics to develop strength, it is important to prepare in advance, since special equipment will be required to perform the exercises.

Here are the accessories you will need during your training:

• Dumbbells.

It will be quite difficult to build muscles if you don’t have this compact exercise machine at hand. To develop strength, they are simply necessary, but it is important to choose them correctly. The modern sports industry offers two options for these power accessories: collapsible and non-dismountable. The first option is the most universal for developing strength, since due to the presence of a set of removable “pancakes”, you can increase the load as you gain strength. Non-separable ones come in different weights.

At the initial stages of mastering the complex, you can take light neoprene dumbbells; for a beginner, they will be just right. Only in the process of developing strength will you have to buy new equipment, since this weight will not be enough.

• Heart rate monitor.

In the process of performing gymnastics to develop strength, it is important to control the heart rate. With increased loads during exercise, this figure should be approximately 150 heart beats per minute. If the number of contractions is greater, you must stop performing the complex so as not to harm your health.

You should not perform the exercises in normal clothes. It is reasonable and safe to buy a new sports uniform, which allows you to avoid chafing on the skin and restriction of movement during the implementation of the elements of the complex.

Training frequency

To develop strength qualities, you will have to work with heavier weights in each workout, as a result, you will need more time for rest and recovery. It is believed that the more an athlete weighs, the less often he should exercise. When working with strength, the central nervous system (CNS) is significantly loaded, and if a few days are enough for the muscles to recover, then in order to avoid a state of overtraining, you will have to increase the rest time. Some athletes do not tie training to a weekly cycle, but train once every two or three days. You need to choose the frequency of training so that you come to each new lesson with a slight feeling of “strength”, but not fatigue or pain.

Security measures

When planning to begin physical development towards improving strength and flexibility, it is important to realistically assess your physical condition. A reasonable solution is to consult a doctor, who will warn you about the presence of contraindications and tell you how to choose the right exercises.

It should be borne in mind that there are some conditions of the body in which it is better to refuse to perform gymnastics for strength:

• Diseases of the cardiovascular system. If there are problems with the functioning of the heart and blood vessels, then it is better to choose another type of exercise. High loads, the use of weights and intense training can provoke an attack.
• Pregnancy. Women who are expecting a child should give up gymnastics for strength. If you neglect this rule, there is a high risk of getting serious problems that will not have the best effect on the development of pregnancy.
• Phlebeurysm. If you have venous diseases, it is recommended to approach this type of training with caution. Strength exercises can provoke progression of the disease and deterioration of the condition.
• Diseases of the gastrointestinal tract. Gymnastics for strength requires activation of internal reserves and enormous expenditure of energy. Therefore, in the process of performing exercises, there is a high risk of causing pain and deterioration in well-being.

You should also not do exercises to develop muscle power during a common cold or ARVI. In this state, the body is already under stress, and additional stress can only worsen the state of health.

Features of strength training

Strength training involves working with heavy weights. High repetitions, blocks and isolation exercises are foreign to athletes whose training is aimed at developing strength. Naturally, such exercises as, for example, lat pull-downs in a machine or leg press in a machine may well be present in the training process, but as an additional load and not even in every workout.

The main features of strength training:

• Training aimed at developing strength mainly consists of compound exercises.
• The main feature of such training is to reduce repetitions. Typically, the exercise is performed up to five repetitions.
• The number of approaches, compared to the usual training to increase muscle mass, is greater. There may be 6-8 of them.
• The rest time between approaches also increases and ranges from three to five minutes. The rest period may last longer.
• Also, to achieve the effect, exercises are used to develop explosive strength. It's a push and pull.
• The amount of training to develop strength will depend on the working weight. For example, if the weight is 100 percent of your one-repetition maximum (1RM), then the workout that includes that exercise should be done once a week. If the weight is lower, for example, 80 percent of the one-rep maximum, then training can be done twice a week.
• Such training should not be carried out more than once every four days.
• Also, you should observe the speed of the exercise. It usually goes from medium to low. This is necessary so that the body does not get used to the load.

But aerobic exercise is completely irrelevant in the training mode to increase strength.

Particular attention should be paid to the technique of performing the exercises. Firstly, due to correct execution, the risk of injury is reduced, and secondly, the correct technique increases the innervation of the muscles (creates a larger number of nerve endings), accordingly, we get a powerful and better muscle response in all the aspects we need.

To develop strength, use the ladder technique , in which the weight increases with each subsequent approach, and the last approaches are performed with maximum weight (either 80% of the maximum or 100%).

To “break through” the stop in strength development that all athletes encounter, presses with a pause along the movement may be relevant. For example, when performing a bench press: the bench press and lowering of the bar are performed with fixation at the center of the amplitude.

Additional exercises can also be added, which were already discussed at the beginning, these are exercises in simulators, and work with dumbbells, and other types of exercises.

Components of training

It is a mistake to believe that muscle development should begin immediately, without preliminary warming up. With this approach, there is a high risk of developing various injuries and sprains. Experienced fitness trainers recommend lining up the order of doing the exercises something like this:

• For successful muscle development, you should start your training program with a warm-up. The optimal solution is a light cardio workout. You can stretch your body on the exercise machine, take a short walk, or jog. Alternatively, turn on some invigorating music and dance a little. It is important that the muscles become toned, and only then should the exercises be performed.
• Performing gymnastics for strength. After a short warm-up of the body, you should begin the main part of the sports program.

Which exercises to include depend on personal capabilities, level of training and health status.

Strength training program for men

Much attention should be paid to warming up before performing the exercise. The weight needs to be increased gradually, and the first approaches with an empty bar and small weighting discs should never be ignored. Approaches with working weights performed with unheated muscles guarantee injuries.

As an example, let's take the training process with a three-day interval . It is best to distribute training days at equal intervals - Monday, Friday, Tuesday, Saturday and so on.

There is a training scheme in which the training days follow one another - Monday, Tuesday and Wednesday, after which a four-day phase begins, after which three training sessions are again carried out in a row. The second option is less relevant for beginner athletes, so let's take the first scheme.

Dumbbell Raise

This exercise is aimed at developing biceps. To implement it, it is recommended to follow the following recommendations:

• You need to take the starting position: stand straight, lower your arms down, press your palms to your body.
• After this, you should take dumbbells in both hands and bend your arm.
• Now you need to forcefully pull the dumbbells to your chest.

At the second stage of the exercise, you should extend your arms at shoulder level and alternately raise and lower them.

Strength training program: a set of exercises to increase muscle capabilities

Good strength and endurance are needed not only for those people who play sports professionally.

A trained body is the key to good health, because good health during intense physical activity indicates the full functioning of the muscles, cardiovascular system and musculoskeletal system.

The right strength training program will help strengthen your muscles, making it easier to train and get impressive results.

Ladder

An ordinary staircase in a multi-story building can be successfully used as an excellent strength training device.

For the exercises to be successful, it is important to follow a simple technique for performing them:

• You should start the exercise by going down. After this, you should go up to the top floor and go down again, slightly increasing your speed.
• After the first stage of the exercise, you should rest a little and gain strength.

It is worth repeating the workout about 5 times.

The main thing is motivation

Regardless of body type, everyone can achieve success by training at home . Strength, speed-strength and endurance exercises not only form beautiful muscle relief. They are good for health, the development of physical strength and endurance, and the development of strong-willed qualities in men and women.

Anatomy of Strength Exercise contains the best strength exercises and workout plans for women and men. They start with programs for beginners, choosing them for their body type, personal qualities and adapting them at home.

Squats with dumbbells

To perform this exercise, you should use dumbbells. At the initial stages of training, they can be light, about a little over a kilogram. As you gain strength and improve technique, you should add a little more mass.

Here are the main features of this exercise:

• To begin with, it is important to take the starting position: hands with dumbbells pressed to your hips, feet shoulder-width apart.
• After this, you should squat down and lunge forward with your foot. It turns out to be a squat with elements of a lunge.

This load keeps the muscles of the legs, buttocks, arms and back toned. To be effective, the exercise should be repeated 15 times. In the initial stages of training, one approach will be enough.

Tips for doing strength exercises

• Keep it simple. It is not at all necessary to calculate the seconds for raising and lowering the weight. Do this at your own pace , remembering to pause for a second at the extreme point. The correctness of the chosen pace can be judged by the increase in loads.
• Keep records. Write down all your exercises with weight, number of repetitions and sets. Strive to improve your maximum performance.
• At five. A set of 5 reps is probably the best option for balancing strength training and muscle growth when performing compound exercises.
• Do not overdo it. It is optimal to include one main exercise in your workout, two auxiliary exercises, and then train a specific muscle group. With a large number of exercises, you will do some of them half-heartedly.
• Hill Runner. To increase the effectiveness of your cardio training, change the gym to rough terrain with hills and hills.
• Right. The key to success is the correct execution of basic exercises, and not only them. This is why fitness clubs include an introductory consultation with a trainer in your subscription, and there is always an instructor on duty in the gym.

Push ups

Push-ups from a lying position are an excellent exercise that allows you to quickly and effectively pump up your muscles. It may be difficult to perform in the early stages. But after working out and training the muscle groups, you will be able to easily and quickly perform it the required number of times.

The best option is 5 sets of 10 repetitions. This will allow you to rest a little and continue training. Those who consider it reasonable to perform 50 repetitions of push-ups in one go are mistaken. Excessive haste in this matter will only do harm, since when overloaded there is a high risk of overstraining the muscles, which will be fraught with severe pain.

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Rules for beginners

Before training, warm-up at home or outdoors is required, and after it - stretching. Warm-up example (7-10 min):

• Running in place – 3 minutes;
• Rotation of the wrists – 15 times;
• Swing your arms – 15 times;
• Rotation of the knee joints – 12 times;
• Side bends – 10 times;
• Bend forward and back – 8 times;
• Rotate your head – 6-8 times;
• Swing with straight legs - 6-8 times.

To perform strength exercises at home, you need dumbbells (preferably collapsible), a low wide bench, weights for the arms and legs, a horizontal bar, and a gymnastic ball. If there is no sports equipment at home, use bottles of sand and a bag of stones. The horizontal bar and parallel bars are on the sports ground in the yard.

There are no obstacles to developing muscles, acquiring good physical shape and strong-willed qualities of an athlete!

Strength training at home is alternated with aerobic exercise (exercise on an exercise bike, treadmill, swimming, aerobics): strength training – 3 times a week, aerobic training – 4 times a week (every other day). Once a month, increase the number of approaches (1-3) and repetitions for each exercise; Between approaches you need a rest of 30-60 seconds.

Options for complexes for developing and increasing strength

You can work on strength and endurance by training three or four times a week, maintaining equal intervals between training sessions.

3 times a week

What does a sample training program look like if a person trains 3 days a week:

1. The first day:

• cardio warm-up on an exercise bike or orbitrek – 10 minutes;
• deadlift – 15 times, 3 sets;
• pull-down block to the chest – 20 times in 3 sets;
• crunches in the simulator - similar;
• Stretching exercises – 5 minutes.

1. Second day:

• cardio – 10 minutes;
• push-ups – 15 times in 3 sets;
• bench press - similar;
• squats with dumbbells – 20 times in 3 sets;
• jumping rope – 5 minutes without a break;
• stretching – 5 minutes.

1. Day three:

• five-minute warm-up;
• jumping rope – 5 minutes;
• swinging the press with crunches (on the floor) at a fast pace - 20 times in 2 approaches;
• reverse push-ups – 15 times in 3 sets;
• Bent-over dumbbell rows – similar;
• plank – 1 minute.

Approximately half an hour is devoted to one lesson.

4 times a week

Training program four times a week:

1. The first day:

• 15 minutes on the treadmill;
• deadlift – 10 times in 3 sets;
• T-bar row – similar;
• lunges – 15 times in 3 cycles.

1. Second day:

• warm-up on the orbit track – 7 minutes;
• dumbbell bench press on an incline bench – 15 times in 4 cycles;
• pull-down block to the chest – 15 times in 3 sets;
• squats with dumbbells - similar.

1. Day three:

• 5 minutes on an exercise bike;
• circular abdominal training (crunches) – 5 minutes with minimal breaks between sets;
• bench press – 20 times in 3 sets;
• push-ups - similar;
• stretching – 3 minutes.

1. Day four:

• deadlift – 15 times, 4 sets;
• pull-down block to the chest – 20 times in 3 sets;
• squats - similar;
• plank – one and a half minutes.

The intervals between different fitness techniques should be minimal.