In bodybuilding, there are many myths. Let's dispel some of them.

Strength training deprives a person of flexibility In fact, you not only will not lose flexibility, but also develop it. Be sure to do warm-up approaches with a full range of motion for maximum muscle stretching. When you start working with heavier weights, the amplitude will decrease slightly, which will make the muscles more rigid, and this will actually lead to some loss of flexibility. To avoid this, do at the end of the training complex of stretching exercises with a full range of movements.

Each muscle requires a separate study. Indeed, the isolated work of one muscle group is very effective, but in practice it is impossible. The fact is that in the process of performing the exercise, in addition to the target muscle, the muscle stabilizers. At the same time, they also shrink - isometrically and dynamically. On the eccentric phase of the movement, the antagonistic muscles come to the rescue - to stabilize the joints. And in the concentric phase, synergistic muscles are included in the work, which neutralize the undesirable participation of the auxiliary muscles.

For warm-up, use static stretching. Of course, static stretching develops flexibility, but this will not prepare your muscles for work with weights. You need an active stretch to develop joints, stretch muscles and warm up the entire body. Do deep squats and lunges, torso torso and bending of hands, and only then grasp the iron.

To increase the mass, you need to do 6-8 repetitions Indeed, work in 6-8 repetitions to failure is effective in building muscle mass. But at some stages, other principles of training may be equally effective. For example, beginners need to perform 15-20 reps per set. Any changes in the program will help you avoid injuries, overtraining and stagnation.

Always keep your back absolutely straight. In fact, you must hold the natural deflection of the spine. In this position, he is able to withstand a much greater load. But the bend should be just natural - stoop your back.

When doing the exercises, look at the ceiling. And why do you need mirrors in the hall then? When doing the exercise, you need to look straight ahead, tracking the technique.

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