Exercises with weights

Everyone wants to look as best as possible, always be in good shape and in beautiful well -being. And you can achieve such results even at home, systematically performing exercises with weights. The main thing is to know what and how to do the right thing. We will talk about this.

Basic exercises with weights

Starting exercises with weights, you should know that there is a small list of basic exercises. They are the most important and most basic, so they must be known about them.

Professional athletes reduced the counting of basic exercises with weights to the amount of six:

1. Swing.
2. Rise to the chest.
3. Turkish rise.
4. Army bench press.
5. Squats.
6. Jerk.

These exercises have become basic, since in combination they use almost all the muscles of the human body. And when using them in the complex, already in a month and a half, you can achieve positive results in fitness.

In order to find out what exercises with weights are performed, we will analyze them separately.

Exercises with weights: swing

Swing is often called “Machs”, and this is one of the very first exercises that beginner athletes learn. Thanks to the lead, the following parts of the body can be developed:

• hip biceps;
• buttocks;
• the bottom of the back.

In addition, making pigs, you are guaranteed to burn a large number of calories.

So, how are these exercises with weights for the back, buttocks and hips:

1. Place your legs slightly wider than the width of your shoulders.
2. Set a sports projectile right in front of you.
3. Take back the hips, and try to get the weight between your legs back.
4. By sharp movement, you will need to take the weight in front of you to a level not lower than the chest. At the same time, you yourself must straighten.
5. Return to the initial position.

Exercises with weights: climbing the chest

If you were looking for exercises with hands for hands, then this is one of the most suitable. Performing this exercise, you drive the following muscle groups:

• legs;
• buttocks;
• breast;
• hands;
• back.

Get up to execute:

1. Legs are placed on shoulder width apart, and the weight is right in front of you. The gaze must be kept straight.
2. Taking the hips back, you need to go down to get the weight with your right hand. At the same time, your lower back should be in the bend that can be called natural.
3. Now you need to make a swing between the legs, leading the weight for yourself. The hand with the weight should be turned so that the thumb shows back.
4. With the help of a jerk, you need to straighten your knees and hips.
5. Bend your hand at the elbow, then turn the wrist until the moment when the weight is in the position on your chest.
6. After performing the required number of approaches, change your hand.

As for breathing in the process of performing the exercise, it is recommended to inhale when lowering the weights and exhale during the rise.

Exercises with weights: Turkish climb

This exercise involves almost all of the existing muscles of the human body, and is not so difficult.

What do you need:

1. Lie on your back is the starting position.
2. On an extended right hand in front of you, you need to take a weight.
3. You need to bend your right leg in the knee and lean on it.
4. With your left hand, lean on the floor, and try to stretch your hand with the weight a little higher.
5. After making sure of the reliability of the stop, rise above the floor.
6. The left leg needs to be bent under yourself and carefully, not with a sharp movement, to kneel.
7. If the left knee, the right foot, are rested on the floor, and the weight is in the position stretched over the head, the exercise is performed correctly.
8. Straighten.
9. Following this instruction, perform exercises until you return to the starting position.

If something is not completely clear to you, you can always figure it out by looking at these exercises with weights in pictures.

Exercises with weights: Army bench press

Army type bench press is one of the best exercises for muscles with weights, and it develops the following parts of the body:

• deltas;
• triceps;
• upper chest;
• shoulders.

The technique of execution is as follows:

1. Put your feet shoulder -width apart.
2. Take the weights from the floor.
3. A little crouching, raise the weights to the chest.
4. Exhale, stretch the weights up so that they are above your head. Pay attention to the fact that the elbows are completely unbent.
5. In this position, you need to linger for a few seconds.
6. Exhaling, lower the weights to the floor. Do it smoothly, do not throw shells and try not to injure yourself.

Exercises with weights: squats

Squats with weights will help you develop the following muscles:

• quadriceps;
• biceps;
• buttocks;
• deltoid muscles.

Fulfillment:

The correct implementation of this exercise is the key to success. To part, it is not so difficult to observe it.

1. Take the weight with both hands with the upper grip.
2. Hold the weight in front of your chest.
3. Legs shoulder width.
4. Dilute socks and stand straight.
5. Sit down in such a way that your pelvis is slightly lower than the knees, and your hips, at the same time, are in the position of a parallel floor.
6. The weight must be held opposite the chest.
7. Stand abruptly.

Exercises with weights: jerk

A jerk with a weight is completely simple, here is a list of exercises:

1. Swing.
2. The thrust of weights.
3. Her undermining.
4. Settling behind which should straighten the legs in the knees.
5. Lowering and installing the weights in the initial position.

So that everything becomes completely clear, we recommend that you look at the photo of the exercises with the weight:

Weight: exercises for beginners

It is possible that you, our dear reader, are a novice in classes with weights. It should be noted that basic exercises are one thing, but for beginners there are also basic exercises that need to be considered in more detail. There are separate exercises for the following muscle groups:

• biceps;
• legs;
• triceps;
• shoulders;
• back.

Biceps exercises

First exercise:

1. Take the position of standing, holding the weights in lowered hands.
2. Bring the shells to your chest, while bending your hands in the elbow joints.

Second exercise:

1. Lean over the floor, observing the right angle of bending of the back.
2. The weight from the floor needs to be raised to your chest so that the hand at the elbow is bent.
3. Make sure your back is straight.

Third exercise:

1. Sit on the bench.
2. Get the elbow of the free hand in the knee. Raise the weight with biceps to the upper position.

Exercises for the back

In the case of the back, there are also three options for newcomers.

1. Tilts with weights that will be located on the back or at the chest.
2. Tilts sitting on a bench. In this case, weights should be in front in lowered hands.
3. Turning the body with weights on the chest. Undresses should be performed 90 degrees, both to the left and to the right.

Triceps exercises

Here we have 2 options for exercises:

1. The bench press is in a standing position. You can burn both at the same time and movements called oncoming.
2. Similar to the first bench press in which the weight is used in an inverted position. Performing such an exercise, a free hand must be kept on your belt.

Exercises on the feet

In order to develop your legs, you need to follow such exercises:

1. Squats in which weights are installed on your shoulders.
2. A sharp jerk with squats. You need to take a weight of the weight with both hands and, lifting it to your chest, squat.
3. Install the weight of the buttocks. Take it in a sitting position and get up. You should take the weight with both hands.

Exercises on the shoulders

In the case of our shoulders, we have 3 main exercises. Here they are:

1. Having taken the position of standing, you need to take weights and synchronously spread your hands to the position at the shoulder level.
2. A similar exercise in which the hands must be taken out in front of you, bringing them to the chest level.
3. The initial position is lying on the bench. Direct your gaze up. The weights should be installed on both sides of the bench. Take the weights and raise them over your chest on straightened hands.

During the first workouts, try not to overstrain, since any exercises related to weights require serious efforts, which, in turn, can carry serious injury hazard. Increase the load carefully.

Exercises with weights of different masses

It is no secret that weights are of different masses. But today, I must say, the most popular are weights with a weight of 16, 24 and 32 kg. There are other weight coefficients, but it is already much more difficult to get them.

Hire exercises 16 kg

To begin with, I would like to consider the exercises with the easiest of now popular weights.

The first exercise is the simultaneous rise of two weights. It is performed as follows:

1. Take two weights, the mass of which is 16 kilograms.
2. Put the weights on your shoulders.
3. Raise the shells, having previously taken a deep breath. The rise should be made exclusively on a flat, straight line.
4. Lower the weights back on the exhale, observing low speed.

Make sure that in the process of the entire exercise, the muscles of your press are in suspense.

The next exercise with the lungs, if they can be called so, weights, are very similar to the previous one. But unlike him, now you need to raise weights not with the help of one hand, but with a push. The exercise is performed as follows:

1. The position of standing with weights on the shoulders.
2. We bend the legs in the knees.
3. A sharp jerk up, with the raising of the hands to the ceiling.
4. We lower the weights as before, slowly and without sudden movements.

Exercises with weight 24 kg

The first exercise will require you quite a lot of effort, but, as it is obvious, when performing it, you can achieve serious results. You will need to pull the weight in the position of the "stop lying".

1. Two weights of 24 kg are installed on the floor on both of your hands.
2. You need to take the emphasis lying. In this case, the hands should stand on the weights.
3. Pull one hand up with the weight, turning the case to the side at this time.
4. When you reach the peak point at the top, pause for a second or two.
5. Return to the position of "Lying".
6. Repeat the exercise alternately for different hands.

Also allows you to perform a weight of 24 kg of an exercise, which is often called a "pistol". The exercise received such a name, because when performing it, you need to take a position sitting with a leg straightened forward, which is a little reminiscent of a pistol. It is done as follows:

1. Take one 24 kilogram weight and hold it with both hands in front of your chest.
2. Squat in the process of reducing, set one of the legs right in front of you.
3. Return to the initial position.
4. Make approaches, alternately changing your legs.

By the way, in order for the exercise “Pistolik” to be of great benefit, try to fulfill it as much as possible so that the load is more.

Weight 32 kg: exercises

So we got to the exercises with the most heavy weight. The first of them will require you to raise the projectile from a lying position.

1. Lie on your back, raising one hand with the weight up.
2. Without lowering your hand, try to get up from the floor.
3. Your actions should be as follows: bending the left leg, bending the right leg, lifting to your feet.
4. Repeat the exercise in 10 approaches for each of the hands.

The next exercise with heavy weights will require you to pull shells from an inclined position. Such a task is an analogue of the exercise famous for many bodybuilders - “The rod of the bar in the slope”.

It is performed like this:

1. Install the weights on the floor so that they are between your legs.
2. Bruttered your legs in your knees, bend down and take the weights.
3. Holding your back straight, pull your hands up.
4. By pressing the elbows to your body, linger in this position for 1-2 seconds.
5. With slow movements, return the weights to its original position.

A set of exercises with a weight

Giri Exercise for a fighter

It is no secret that athletes involved in martial arts use weights for their training. All because it is a great projectile that allows you to add loads for all muscle groups. And thanks to the center of gravity, which can be called "walking", weights allow you to strengthen the grip and power of the blow.

By the way, fighters are completely optional to start their training with weights, the mass of which will exceed 16 kg. It is better to start with less weight, gradually increasing the load. So you can avoid the ability to break through.

As for the exercises necessary for execution, here they are:

1. Standing is standing. We have already examined it a little higher.
2. Throwing weights. You need to become with your feet shoulder -width apart. Raise the weight from the floor with a jerk and throw it. When it is in the air, grab it with the other hand and put it on the floor. Repeat the exercise 10 approaches. Try not to beat your feet.
3. Stannaya traction. This is the raising of the weight with two hands from the ground, and its rise above the head.
4. Pushing on the bars with weights. It is unlikely that anyone needs to explain how to push up on the bars. You just need to tie a weight to yourself and perform this exercise.

Biceps with weights

In order to pump up strong, relief biceps, you need to remember a few exercises. Their number can easily be reduced to four. Here they are:

1. A weight on the biceps sitting.
2. Rise weights on the chest.
3. Tilts to the sides with weights in their hands.
4. A weight on the biceps standing.

Such biceps with weights will help you bring yourself to a good look in a short time. By the way, the procedure for performing these exercises, we considered above.

Press exercises with weights

As you know, many people decide to start practicing weights only because such a sports projectile allows you to engage in home. And often it is for the sake of a beautiful, pumped up press, we take such a step. Therefore, we offer you to view about exercises with a video of a video that will tell you in detail about how to pump up the press.