10 Упражнений Которые Должны Быть в Вашей Программе Тренировок

Sports nutrition "Dobromil Fit" https://fittraining.pro/catalog/sport... ➤Our Telegram channel with articles and audio podcasts on training and nutrition: https://t.me/strongsilence92 ➤We'll create a customized training program for you. Contact us on Telegram: https://t.me/cerber92 ➤For advertising and collaboration inquiries, including orders for promotional posts, pre-rolls, and post-rolls, please email us at [email protected]. Hey guys, Mr. Cavaliere and Alex here. Today I'll be sharing exercises everyone should include in their program. As a physical therapist, I understand that sometimes there are physical limitations that actually prevent you from performing certain exercises. But my point is that if you're physically capable of performing the exercises on this list, then we all should be performing them and incorporating them into our programs if we want to reap the maximum benefits. So, we'll start with the king of all lower-body exercises—the squat. We know this exercise is incredibly effective at targeting the quads, glutes, and even the hip flexors. However, it's also one of the most fundamental movements, the technique of which we all must master to get stronger. Even a great album has two sides. For me, the second side in this case is the posterior chain, and there's no better exercise for the posterior chain than the deadlift. It trains the entire posterior chain, and especially the hip flexors. It's a hinge movement, not just a forward bend at the waist. Here, you're trying to push your hips back as you bend forward at the waist. Similarly, you can do this with a trap bar. Again, the higher handles allow you to perform the exercise with less depth, without back pain. So, now let's focus on the upper body for exercise number three. And why not complement the great three? We already have squats and deadlifts, so why not complement them with the bench press? We know the bench press is one of the best ways to develop chest and shoulder strength. But it's also the king of all pressing exercises because it gets a good workout for the shoulders and triceps. So. Pull-ups. We're moving on to my personal favorite, and you won't find a single program of mine that doesn't include this exercise. The reason I include pull-ups in every program isn't because I think they're the best bodyweight back exercise, but because I think they're one of the best back exercises overall. So, I won't keep you in suspense any longer because, obviously, the face pull will be on this list. This is one of my favorite exercises, again for the posterior chain, but this time for the upper body. So, as we're reaching the halfway point of our list, it's time to return to the lower body for the last of our leg exercises to appear on this list. And for me, it's obvious that it has to be a lunge, or at least some variation of the lunge. And when it comes to shoulder pressing exercises, for me, there's no other option than the overhead military press. Not only is the overhead press one of the most effective exercises for developing vertical strength, but it can also cause pain in the shoulders, which already struggle with any overhead press. And now we move on to exercises dedicated to arms. Who would have thought Jeff Cavaliere's list would include arm exercises? Well, guess what? Many of us are in the same boat. We want to see extra gains in our arms, regardless of the supporting role they play in all those big compound lifts. So now I'll focus on the triceps, the larger part of the arm, and we're talking about lying triceps extensions. 9. Now we'll talk about biceps exercises. Because one of them should be somewhere in your program. And for me, it doesn't have to be complicated. I choose standing barbell curls. I like barbell curls because I can load them a little heavier than usual, take advantage of cheating, and the benefits of heavy eccentric overload, which I believe is the number one stimulus that led to the biceps growth I have. And last, but certainly not least, the most important exercise to choose is the bent-over barbell row. And the reason for this is because we return to the issue of plane of motion. Pull-ups satisfied our vertical pull needs, but the barbell row will take us to the Promised Land when we want to satisfy our horizontal pull needs.