What is the framework and why it is the basis of all the training in the gym

Anyone who came to the gym for the first time, as if falls into a horror movie. From all sides came the same fanatics whisper: "Do base", "base only", "Hammer on simulators, do database". We decided to find out what is it about this database, and why it is advised to do it.

Base complex, or base, consists of three exercises: squats, bench press and deadlift. It polyarticular exercises, that is, when they are executed several muscle groups involved in the work. Squat employ lower body bench press - the upper, and at deads play the greatest number of upper and lower belts muscles.

squats

Basic exercises squats are considered base. Their story began in the early XX century in Europe with Henry Steynborna known strongman and weightlifter. Once during the First World War in a concentration camp, he was able to deal with and, erecting makeshift bar, I began to squat. Despite the meager food, after a while he noticed an increase in weight and power performance only through this exercise.

He took the baton known Mark Berry coach who noticed that squats add its relatively small body weight of 22 kilograms. Then he began to advocate squatting among his players, making them the basic exercises in the training program of athletes.

Reaching the working weights in 130-250 kilogram, athletes began to quickly gain muscle mass. Of course, the pharmacological support and meals while very different from existing now, so many of today's athletes have been mocked growth of their predecessors.

And finally, the third and final step in the popularization of sit-ups did Roger Eells. In 1930, he conducted a study that showed the importance of breathing technique during exercise.

Such an effect increase in strength and muscle mass is achieved due to the involvement of a large number of different muscles. When the work squat included virtually all muscle groups of the lower body: quadriceps, buttock, calf muscles and muscles stabilizers.

The main problem of sit-ups, as well as other basic exercises, considered traumatic. In the early XX century, a study was conducted that prove that squats stretch the knee tendons, making them less mobile. But the last major 1989 study completely denied this information, proving that with the right technology implementation exercise is absolutely safe.

bench press

Bench press was used in the program of athletes around the same time. What is surprising, performance technique exercises the 1900s to the present day has not changed so much, and the results increased from a maximum of 160 to almost 500 kg. Record in the bench press without equipment belongs to Eric Spoto, who benched 327.5 kg. Eric himself is as follows:

Bench press is working thoracic muscles and triceps. Variations in performance on benches with different inclination enable to move the load on the thoracic muscles: upper, middle, lower. In addition to the triceps and chest muscles, exercise also involved biceps, lats, front delts and forearms.

Deadlift

Deadlift - most difficult exercise in terms of technology. It includes the work of more muscle than any other: erectors, thigh muscles, trapeze, forearms and biceps.

Most often, the deadlift is divided into three exercises:

1. Classic Rod - work the back muscles, hamstrings and buttocks.
2. Dead link - will not be involved knees, and the load is transferred to the back.
3. Thrust "Sumo" - burden falls on the hips.

Due to the fact that the technique of the exercise is complex enough, it can lead to the greatest number of injury. Description of the ideal technology professionals I leave, I will give only a few basic tips:

1. Do not round your back.
2. Do not take an open bar grip.
3. Be sure to warm up before exercise.

helpful hints

Basic exercises are considered to be not only effective, but also the most traumatic. Therefore, here are some tips to help prevent injury:

1. Be sure to warm up before the implementation of each of these exercises.
2. Squats, bench press and deadlift have complex technology implementation. Take the time to learn the ins and outs before you make them.
3. Do not try to lift a lot of weight just because someone else, grunting and puffing, squeezed more than you do.
4. Injury received by negligence may stay with you for life.
5. Use the equipment only if you know that it gives and how it is changing due to the performance of equipment.
6. If you are working with heavy weights, do not be ashamed to ask you to insure. Etiquette in the gym is designed in such a way that nobody will refuse.