It is much more difficult to thin people to gain weight at the expense of muscle bulk. However if it is correct to pick up a set of exercises and to adhere to a certain diet and a dream, then in several months it is possible to notice significant changes. And continuing to work on itself, you will shortly achieve desirable result.
It is required to you
- - balanced food;
- - set of exercises;
- - good dream.
Instruction
1. TrenirovkiPodberite set of exercises. The main thing that trainings were short, and you were not tired. It is necessary to be engaged one or one and a half hours, making pauses between approaches for breath normalization. Before exercises surely make warm-up.
2. Make for yourself the schedule of trainings. In the first day give preference to power loadings, the next two days – aerobic exercises, then again return to power. The approximate system of exercises for a week: Monday (Power) 1. The French press lying – 2 on 8 (two approaches on eight times); 2. Bending of legs – 2 on 10; 3. Press on bars 2 till 12-15; 4. A press legs in lying situation – a pyramid method (the first approach of 12 times, the second – 10, the third – 8); 5. Costing exercises with dumbbells – 2 on 8; 6. A press of dumbbells on an inclined bench – a method a piramidyvtornik, Wednesday and Friday (aerobic) Classes on the exercise bike – in the first week about 30 minutes, without exceeding pulse of 100 beats per minute. Every next week be engaged five minutes more. If desired it is possible to increase pulse a little. Thursday (power) 1. A press of dumbbells in a sitting position – 2 on 8; 2. Leg extention – 2 on 8; 3. A bar press in lying situation – 2 on 8; 4. Push-ups – 2 on 10; 5. Exercises with dumbbells lying – 2 on 8. On Saturday and Sunday arrange active holiday. For example, take a walk in the city, play volleyball or badminton.
3. PitanieSledite behind the number of the consumed calories. Try to eat each three hours. It is the best of all if you determine certain time for a meal. Drink more milk, one liter contains 500 kcal. Eat food, protein-rich. A source of protein are the following dishes: eggs, fish, dairy products, poultry and low-fat red meat.
4. VosstanovlenieUdelyayte attention to rest. It is necessary to sleep about 8-10 hours a day. Whenever possible you can take a nap a little in the afternoon. That during sleep nobody disturbed you, close a door to the room and switch-off phone. Try to avoid excess activity, otherwise you will spend the energy for nothing.