The modern fitness club is full of exercise machines, each of which can help you transform from a slouching office worker to a real star of the beach season - you just have to take the time to try them all. Only time is the most demanded resource for most people: work and family life take most of it. Fortunately, you can achieve the perfect figure without wasting precious hours, switching from simulator to simulator. It will be enough to perform only three basic exercises: believe me, just a month of training will be enough to see tangible results.
Deadlift
The deadlift does not forgive the rush, whose goal is simply to lift the barbell, straining everything. This approach will give you only one bonus: a torn back, which will take a very long time to heal. Prepare to spend some time on a clear understanding of the exercise technique, use special belts to stabilize the lower back and choose weights rationally - this way the deadlift will pump the body, not cripple it. With the right work, almost all muscles will be involved.
Bench press
Perhaps there is no more famous and popular exercise: the barbell press is quoted by both beginners and professionals. The former value the ease of learning, while the latter are wise with experience and perfectly understand what a base is. The muscles of the chest, triceps and the anterior bundle of deltoid muscles are involved. Do not chase heavy weights - it will be much more productive to focus on doing each repetition correctly.
Squats
And, finally, we left the exercise that many did not like. Barbell squats are rightfully considered the basis of the basics: here the largest muscles of our body are pumped and, as a pleasant bonus, the metabolism is accelerated.