10 Strength Training Exercises
Bodybuilding exercises are classified in 2 categories: exercises with body weight without apparatus or exercises with loads. These loads are free (dumbbells, weight bar, kettlebell) or guided. Guided loads are better for beginners to build fast without injury. It is frequent especially in crossfit that the exercises are named in English
Pump or Push-Up
The pumps are excellent for fast and complete bodybuilding (pectoral, triceps and large serrated); the pumps do not require equipment, they can be executed anywhere
Traction or Pull-Up
Getting traction in bodybuilding is the goal of this home-based learning program. Traction exercise provides rapid reinforcement of the back, in the dorsal and large round muscles, and arms in the biceps. It can be run with a bar or guided load device.
Squatting
The squat legs apart is a leg training exercise that is performed like the classic squat. The difference lies in the spacing of the legs, up to a 90-degree angle. The tips of the feet must be clearly turned outwards to intensely stress the adductors.
Sit up
The sit up is a trunk strength test that solicits abdominal muscles. But this exercise has drawbacks: by holding the feet of the performer the hip flexors are very active, which can hide the actual level of endurance of the abdominals.
Armouring
Cladding strengthens the deep abdominals in isometric contraction. It can be complicated by reducing foot and upper limb support and making them unstable. A sheathing program will be profitable by performing five sets of five holdings for thirty seconds to one minute, the recovery being 30 seconds between each hold. The ease of implementation of this exercise allows to consider 2 to 3 weekly workouts.
Raised from the ground
The deadlift is one of the 3 basic movements for an athletic strength training. It is simply a matter of lifting the load from the ground to the strength of the thighs, buttocks, dorsal and lumbar and bringing it to the pelvis and then resting it on the ground without loosing it.
Hydrant Fire
The hydrating fire bodybuilding exercise, also known as the pee dog. It is an exercise at the hip abduction body weight. Its realization brings the effort on the gluteus medius. It allows to get round buttocks. Its execution with pegs will increase the intensity and accelerate the results if a progression in the amount of training (number of repetitions and duration of the recovery times) has been respected.
Donkey Kicks
The Donkey Kicks simulates a kick back and up. It is also known as the mule kick. it is an exercise with the weight of body which mainly drives the gluteus maximus. It is therefore an extension of the leg up which can be performed with pegs. It's a perfect exercise to have bulging buttocks
Burpees
Burpees are bodybuilding exercises at body weight. To achieve them correctly you have to go on and on without stopping: a simultaneous bending of the two legs, a laying of both hands on the ground, a short passage in support arms extended to stretch the legs towards the back, a simultaneous bending of the legs and a aerial vertical jump in full extension.
Crunch
The crunch is a weight-bearing exercise for the abdominals in vertebral coil. It can be done with or without a bench and targets the effort on the right abdominals.
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