bodybuilding mother movements; Introducing 8 basic movements in bodybuilding

If you are new to bodybuilding, you need to familiarize yourself with bodybuilding mom moves. Basic or mother movements, as their name suggests, are the foundation of bodybuilding and strength training.

Bodybuilding mother movements are movements that engage several muscle groups at the same time and are necessary and necessary for muscle growth and strengthening. In this article from Vitamin, we introduce these movements and teach how to do each one.

If you only have 15 minutes a day to exercise, you can use the bodybuilding mother’s movements as a brief and useful exercise program.

What are the bodybuilding mother movements? And why is it called mother?

In bodybuilding, certain movements are called “mother movements” or “basic movements”. Bodybuilding mother movements include squats, deadlifts, lunges, planks, chest presses, Swedish swimming, etc. The reason why they are called “mothers” is that these exercises are the basis of strength and bodybuilding exercises and are considered to be the cornerstone of training programs.

All the movements of the mother of bodybuilding are multi-joint and involve several muscle groups at the same time; As a result, by performing these exercises, your whole body is trained and stimulated for muscle growth and strength. In addition, remember that once you have mastered the basic exercises, you can move on to more specialized bodybuilding exercises.

Whether you are a beginner or a professional, these exercises will always be a constant foundation of your bodybuilding programs; The only difference is the weight of the weights and the number of sets and repetitions!

Introduction of basic bodybuilding movements

Bodybuilding allows you to be the architect of your body in the process of building muscle and strengthen your physical strength. Each of the mother bodybuilding movements has special advantages and benefits. If you have a basic exercise program, you will approach your goal in perfect health. Now it’s time to introduce the most effective bodybuilding basic movements and give explanations about each one and how to do them.

1. Scott

Squat movement is one of the basic bodybuilding movements that is probably included in the training program of all athletes. How to do leg squats correctly is very important, and if you do it right, you will soon notice the strength and shape of your legs.

How to move

• Stand straight with your feet shoulder-width apart;
• The hands should be stretched out in front of the body or close to the ears;
• Sit down on the chair so that your back is completely straight and your chest is up and your knees do not come out from the tips of your toes;
• Stay in the same position for the specified time in your training program and then return to the initial position.

2. barfix

Few exercises are as challenging and difficult as Barfix. Many bodybuilders do different and difficult exercises, but still haven’t mastered the barfix movement. However, ignoring this move would be a big mistake. The barfix exercise is one of the mother bodybuilding movements and targets your back muscles; It also engages and strengthens biceps and mid-body muscles. The Barfix movement allows you to exercise with your own body weight at home and outdoors. Also, doing barfix movement to increase height in teenagers can be effective.

How to do barfix

• Choose a standard barfix bar and install it in a suitable place;
• Bend your elbows a little at first and then pull yourself up;
• Once your chin is close to the bar, slowly lower your body and avoid straightening your arms.

3. Swedish swimming

Swedish swimming sounds simple. But remember that if you do this movement smartly and according to your goal, it will be very effective for the volume of the chest, back of the arm and shoulders.

With push-ups (same as Swedish swimming), the large pectoral muscles, triceps (back of the arm) and the front part of the deltoid (shoulder) are directly used and strengthened because the push-up is one of the mother bodybuilding movements.

Remember that the number of repetitions in Swedish swimming is more important than the number of sets. That is: 20 push-ups in 3 sets is much better than 10 in 6 sets. Because “pressure” is the most important principle.

How to move

• Lie on the floor so that the palms of your hands and the tips of your toes are on the floor;
• keep the upper body up while the hands are stretched and at a distance of about 90 cm from each other;
• Go down until the chest has not yet reached the ground;
• Return the upper body to the starting point and contract the chest muscle;
• After a short pause at the highest point, you can go back down and repeat the movement as many times as needed.

4. Long

The lunge movement is one of the bodybuilding mother’s movements, which has a great effect on the lower body muscles, and on the other hand, it can be harmful. It is better to be very cautious in doing it.

Reverse lunge and back lunge provide more security for your knees and back; Because in the forward lunge, your body weight is transferred forward and extra pressure is applied to your knees, but in these two types, less pressure comes to the vertebrae of the back and knees.

How to do a lunge

• Stand straight and keep your feet together.
• Move one leg forward and the back knee is stretched;
• Then move your back leg forward and pair your legs together;
• Repeat this movement.

5. deadlift

Deadlift engages hamstrings, hips and back muscles well. Since all the muscles of the body are interconnected, if one muscle is weak compared to the others, you will have trouble performing other exercises.

Once you’ve mastered the deadlift, you can easily use it to increase the size of your glutes and hamstrings. This exercise, one of the mother bodybuilding exercises, can be done with resistance bands, dumbbells, and kettlebells.

How to perform the deadlift movement

• Pick up your dumbbells (if desired) and hold them in front of your thighs;
• The shoulders should lean back, the back should be slightly arched, and the knees should be slightly bent;
• This will be the starting point of the movement;
• Lower the weight by moving your hips back;
• When going down, move the hips down a little;
• keep the weight close to the body;
• The head should lean forward and the shoulders back;
• Then return to the starting position.

6. Plank

The plank movement is one of the mother bodybuilding movements for the middle body that everyone in the fitness world is familiar with. The key to planking is to be as stable as possible, but that doesn’t mean you can’t keep the muscles tight. By slightly changing and strengthening the plank movement, you can apply all the pressure of this movement to the abdomen.

How to move:

• Press the elbows and toes firmly to the ground to prevent them from shaking;
• then move the elbows and toes to each other and stretch;
• If you apply enough pressure to the surface of the earth, there is no need to pull them together;
• It is necessary to tighten and contract the entire front of the body, including the abdomen.

7. crunch

Crunches are considered one of the best bodybuilding exercises, whose mission is to engage the abdominal muscles. If you have no experience of crunches, then it is better to start with simple crunches (sit-ups) and when your stomach gets stronger, do other crunches as well.

How to move

• First, lie down on the mat and bend your knees;
• Of course, to make the movement more challenging, you can keep your feet above the surface so that it creates a 90-degree angle with the ground;
• Place your hands behind your head, or cross them on your chest.
• Inhale and raise the upper body at the same time as exhaling;
• Again, inhale by lowering the upper body and exhale by raising the upper body;
• If you are a beginner in doing crunches, repeat this movement 10 times in 2 or 3 sets.

8. chest press

Barbell chest press is considered the grandfather of chest movements; Because it involves several muscle groups such as the pectoralis major, triceps brachii, biceps brachii, and middle deltoid, as well as the back and mid-body muscles to some extent. It also allows bodybuilders and athletes to gain tremendous physical strength in addition to volume.

The bench press is one of the most important bodybuilding movements that allows you to engage multiple joints and, by applying more pressure, stress the muscle more effectively. You can perform chest presses with dumbbells, kettlebells, or resistance bands at various angles and inclines, or using a machine.

How to move

• lie on a flat bench;
• Adjust the position of the head, back, hips and both legs as you are comfortable;
• Arch your back slightly and pull your shoulder blades down and together;
• Hold the barbell with your hands slightly wider than shoulder width;
• With a deep inhale, lower the barbell down and then reverse the movement with an exhale;
• Avoid locking your elbows at the top.

An example of a beginner’s bodybuilding program with the movements of the mother of bodybuilding

Now, to familiarize you more with a sports program that includes these bodybuilding mother movements, we bring a sample program. We remind you that in order to get the best results and prevent any damage, each person must have his own program. You can consult with Fiamin trainers to get your personal sports plan.

final word

Continuously doing bodybuilding exercises plays a big role in increasing your beauty, physical strength and fitness. In this article, we introduced and taught basic bodybuilding exercises. If you intend to do bodybuilding and achieve an ideal body, do not neglect these movements of the mother of bodybuilding. If you have any suggestions or questions, be sure to write to us in the comments section.

Source: bodybuilding