How to The two best exercises for each muscle group

There is a saying that every master has his booklet, so we thought it was time to say which are the two best exercises for each muscle group for us vi tonics. We will tell you the two that we think are the best, but we want you to give us your opinion. We are not going to do any type of survey, since what interests us are the exercises that you almost always use in your routines or those that seem to you to work better for each muscle group. We give you the options that we want you to refute or affirm with total sincerity and criticism. In addition, in each of the exercises, we will tell you the muscles that are worked with it so that you know what it is for. We are not going to explain any exercises because they are all well-known, but if anyone has any questions about the execution, feel free to ask. Leg squats Front squats: place much of the effort in the quadriceps, and if the full movement is performed, the glutes, hamstrings, abdominal, and lower back are also worked. Deadlift: requests all the spinal muscles, when the body is straightened, the gluteus maximus and the hamstrings are intensely requested. Back Pull-ups: excellent for working the width of the back as it intensely works the latissimus dorsi and tears, major, as well as the flexors of the forearms, the rhomboid, and the lower part of the trapezius. Low pulley row: excellent for working the thickness of the back since it works the latissimus dorsi, the tears, the major, the posterior deltoid, the biceps, the anterior brachialis, the long brachial, the trapezius, and the rhomboid. Bench press: it is a great exercise in which you can put high loads by intensely working the entire pectoralis major, triceps, anterior deltoid, serrated, and coracobrachialis. Push-ups: it is a basic exercise that everyone has done at some point, excellent for working the pectoralis major and triceps. Varying the inclination, the work can be located in the clavicle, beam (raising feet), or lower part (raising the trunk) Shoulders Dumbbell Shoulder Press: This exercise targets the deltoid, intensely in addition to the trapezius, serrated Maximus, and triceps brachial, Military press with bar: the main work in this exercise is going to be carried out by the anterior deltoid and, to a lesser extent, the lateral portion. Triceps High pulley extension: if it is gripped in pronation it favors the work of the vast us medial is, but also in supination, but in both grips, the long portion is worked. Dips between benches: a classic that should be in all routines, it works in addition to the triceps, the pectoral muscles, and the anterior deltoid. Biceps Concentrates: This isolation exercise primarily works the biceps and the anterior brachialis. Alternate Curl: This exercise engages the brachialis long us, brachialis anterior, biceps brachii, deltoid anterior muscles, and a bit of the coracobrachialis and clavicle, bundle of the pectoralis major. Twins Standing calf raises: this exercise involves the work of the triceps sure, which is made up of the soles, external calf, and internal calf. Seated calves: this exercise, although it requires work from the internal and external calves, does it much more intensely with the sole us. Chest ABS Leg lifts: works for the entire abdominal band, but mainly the part of the rectus abdominis located below the navel. Be careful when performing the exercise with your legs stretched out and your incision in the planks: works the erector spinal, muscle, rectus abdominis muscle (abdominal), and transverses abdominis muscle trapezoids Shrugs: This exercise develops the upper portion of the trapezius and mainly its tract, as well as the angle of the scapula. Rowing to the neck: it requests the trapezius, especially its upper portion, in addition to the deltoid, the angles of the shoulder blades, the biceps, the forearms, the abdominal, the gluteus, and the lumbosacral muscles. This article was originally published by David Díaz Gil in May 2011 and has been revised for republication.