Step 3. #AKT_training: what exercises to include in the first workouts

Basic exercises are those that involve movement in two or three joints. That is push-ups, squats and pull-ups.

Pushups. Involved: wrist joint, elbow, shoulder joints.

Complication. Push-ups from the floor turn into a bench press with a barbell, a bench press with dumbbells.

Squats. Involved: hip, knee, ankle joints.

Complication. Squats progress to weighted squats, with a barbell on the back, with a barbell on the chest, with a kettlebell on the chest.

Pull-ups. Involved: elbow, shoulder joints.

Complication. After pull-ups, you can study exits by force.