Teaching the Power Clean on Bedrock – Part 1

The variety of physical exercises can be divided into groups. All of them are aimed at the development of certain capabilities of the body. Due to physical exercises, you can develop muscle strength, their endurance, general endurance of the body, coordination of movements, speed, increase the volume of muscles, reduce weight, improve the elasticity of joints and ligaments, restore the body after injury. Let’s take a closer look at the types of exercises and consider detailed examples.
Strength exercises

What are the types of exercises

Physical exercises are divided into the following types:
Strength exercises

This type of exercise involves a constant increase in the power load, for example, by increasing the working weight of a sports equipment. The main effect of such training is the development and strengthening of the muscles. The strength training option will lead to the development of strength and muscle volume. This type includes resistive training, working in simulators and with sports equipment. Sports disciplines such as bodybuilding, powerlifting, and weightlifting consist of this type of exercise. The most effective strength exercises are the basic ones, which involve the maximum number of muscles and joints. Such exercises are performed with free weights. For example, these are various squats with a barbell, barbell presses, deadlift.
Cardio exercises

Exercises of this type are aimed at improving and strengthening the cardiovascular system. They also help to increase the volume of the lungs. Cardio exercises are a great way to reduce excess weight, however, this type of exercise is best combined with strength training. The source of energy when performing exercises of this type is oxygen. It is noteworthy that cardio exercises do not require any special training equipment or equipment, since high-performance exercises of this type are running, intensive walking, swimming and any outdoor sports. Any disciplines of track and field athletics are also elements of cardio load.

The gym has special cardio equipment, such as a treadmill, exercise bike or orbitrek. The effectiveness of cardio is based on a certain heart rate. There is a formula with which you can calculate the optimal heart rate to achieve the maximum beneficial effect of exercise. The average heart rate during cardio exercises is 120-160 beats per minute.

Learn more about pulse zones →

Both for the home and for the gym, there is a large selection of simple and, at the same time, effective cardio exercises:

Walking with a shin splint.


Running (walking) with a high knee lift.

Running with a high knee lift

Lifting the knees with a backward lunge.

Knee-raising lunges


Burpee with push-up for girls photo

Walking on the hill.

Walking on high ground

Jumping with the spread of arms and legs.

Jumping Jacks

Plyometric lateral lunge.

Lunges to the side of the execution technique

Horizontal running.

Running in the plank

Squats with jumping out.

Jumping from a squat forward

Shuttle run.

Jumping in lunges.

Jump in the plank.

Plank jumping
Exercises aimed at strengthening the musculoskeletal system

Exercises are a complex of gymnastic movements aimed at strengthening bone tissue, ligaments, and the spinal column. Exercises are aimed at correcting the curvature of the spine, improve posture and promote chest expansion, as well as improve flexibility. These exercises are elements of physical therapy and gymnastics. Walking is also an exercise that strengthens the musculoskeletal system. Pilates, TRX, and yoga are also considered great options for strengthening the ODE.

Here is an example of a set of exercises aimed at strengthening the musculoskeletal system for beginners:

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