Begin to squat with a barbell. Let weight be small, but work will go more effective.

It is not a secret that in a trainer hall really 50% visitors work on a result only. All other, that named, “depart the number”. Guys spend the great number of efforts and time on exercises that give the zero of results. It is better to inlay all energy with that you execute ten of such exercises in three of productive. To work with free scales, for example, it goes out far more effective, because any machine-tool limits your actions only by one plane. Hold the list of exercises, that interfere with you to get a desirable effect and create visibility of work, and their replacement.

1. The squat is on the trainer of Smith

Why vainly ?

Basic difference of squat with a barbell from squat in a trainer in that the last compels you to move on the set line. When you enslave a body, going down and rising for lines, you reduce efficiency of simultaneous reduction of quadriceps (thigh at the front) and subtendon muscles (thigh behind). Exercise does not work, because a vulture does not deviate and you can lean against him, off-loading feet. Be sure that if weight worker – you will do careless work subconsciously.

What to do instead ?

The squat is with a barbell. Leave the ego after doors and execute this classic exercise on the increase of muscular mass with more light-weight. Приседы with a barbell will bring down the risk of traumas, will fix a posture and sense of equilibrium. All simply.

 

2. Exercises on abductor

Why vainly?

Did see girls that move apart feet showily some time, sitting on абдукторі? They do it, because want to decrease the amount of fat on thighs, but does not understand principle of work : tension of muscles does not result in lowering of hypodermic fat. To him lead only long and persistent кардиоупражнения.

What to do instead?

Lunges are with a barbell on shoulders. Except better, than on any trainer, working of muscles that lead and take, this compound-wound exercise activates muscles overhead and lower parts of body that promotes the level of orchidic hormone.

 

3. Straightening of hands with dumb-bell along a body in inclination

Why vainly?

Put it bluntly, most guys take too heavy dumb-bell, and look as a drunkard that tries to lead a lawn mower on a boat. After a few repetitions you already will not be able to hold the hand of line in overhead position, and efficiency of exercise will dwindle into nothing. However, if to take dumb-bell a bit easier, it will not help: nobody was yet able to pump up tryceps hundred repetitions with small weight.

What to do instead?

Quetching is on the squared beams. Simple, but very effective exercise on трицепси with own weight (mainly – not to place elbows in parties). Also it works over all groups of muscles in overhead part of body. It one of exercises for the reserved kinetic chain (CKC), id est when your hands (whether feet) are fixed, the opposite groups of muscles are worked over on getting up and lowering. On the whole, add this exercise to the next training, to get trycepsws that worked, in two times quicker.

 

4. Battle with shade with burdening

Why it is useless?

If want to pump up muscles, as for the participants of tournaments on the mixed single combats, better pay attention to anything other. To whip off weight or collect muscular mass, this exercise also does not suit you. The badly controlled motions promote the risk of traumas, if you took large weight, and little it will be not enough for effective work. And a “golden mean” here not to find.

That to do instead?

Undercutting reverse хватом.Do you want a hand, how for the participant of tournaments on the mixed single combats Anthony Joshua? Look closely to exercises with own weight, but not to exercises with scales. Calistens of exercise like undercutting reverse хватом in a long-term prospect is give the greater increase of muscular mass. And not only because grow biceps, and yet and because promote the level of orchidic hormone. And it is better, than to thresh air dumb-bells of your girl-friend.

 

5. Bending of hands in wrists with dumb-bell

Why it is useless?

Do you want a forearm as for seaman Papay? Spinach will help rather, what this exercise. It is so specific in fact, that it is not needed to squander time on him. If you tried already, then will understand, about what we.

That to do instead?

Quetching on finger-tips. For this purpose quite not necessarily to be a шаолиньским monk, only enough desires to pump up overhead part of body. And do not worry, it is far simpler, than looks. All groups of muscles of overhead part of body are involved, that warms up your metabolism.

 

6. Squat on medicineball

Why vainly ?
On YouTube full rollers are with amateurs, that assert that this exercise settles all problems. Well and professionals know that it is absolute vainly. Squat is is squat, even on an unstable surface, so why to promote the risk of trauma?

What to do instead?

Squat with hands criss-cross on shoulders. Be the real man: squat without every cunnings. The ordinary squat develop the musculature of underbody of body, strengthen force, прискорюють metabolism and work over stability. And in hospital going will not be.

 

 

 

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