There are many exercises for a set of muscle bulk which are suitable for trainings of the house and in the hall. At regular trainings and healthy nutrition it will be possible to observe significant progress regularly. At once there is a wish to tell that it is not necessary to make experiments as it is possible to receive good result only, carrying out general exercises.
Set of exercises for a set of muscle bulk
There are several basic principles of a training which should be considered to achieve good results. First, it is necessary to pick up such weight to have an opportunity to execute 6-9 or 8-12 repetitions, and exercise has to be carried out to the full. Secondly, as for the number of approaches, everything depends on physical training. Beginners need to carry out 1-2 approaches, and here experienced athletes have to do on 2-4. One more important point – in all exercises for accumulation of muscle bulk it is necessary to spend more time for lowering of a shell, but not on rise. Best of all in each training to load two groups of muscles. Rest as during restoration weight increases is of great importance, and it has to make 48-72 h.
Set of exercises on weight:
- Press of a bar lying. What will train in this exercise, depends on setting of hands, so if to take a bar narrow hold, then loading is accented on a triceps and if wide, then on pectoral muscles. Settle down on a bench and, having taken a signature stamp, strain an upper back, having a little cramped shovels. On a breath lower a bar that it concerned the center of a breast, and then, slowly, exhaling, lift it.
- "Hammer". For pumping of a biceps it is necessary to include this exercise on weight in the program. Standing directly and holding dumbbells in hand, bend legs in knees a little. The back has to be equal. You hold dumbbells near hips neutral hold, that is palms are turned to a body, on outstretched arms. Inhaling, bend one hand in an elbow, lifting a dumbbell to a shoulder. Important that the elbow was recorded and did not move in different directions. After a small pause lower a dumbbell down on an exhalation, and then, repeat the same and other hand.
- Draft of a bar in an inclination. This exercise for a set of weight is intended for study of muscles of a back. Get up before a bar and take it so that the distance between hands was identical to width of shoulders. You hold a bar on straight arms and level a back, having bent forward. To keep balance, it is necessary to put legs a little more widely than shoulders. Make a breath, and then, lift a bar to a stomach, having directed elbows as much as possible up. Only after that make an exhalation, and then, record situation and on a breath return to SP.
- Thirst of dumbbells for a chin. This exercise for growth of muscle bulk helps to work shoulders and an upper back. Take dumbbells direct hold, that is send to a palm to yourself, and you hold them on outstretched arms on the front surface of a hip. The case has to be in a motionless state, at the same time the back remains equal. Exhaling, lift dumbbells to a chin, directing to an elbow as much as possible up. Having made a small pause, lower hands down to SP.
- The French press lying dumbbells. This effective exercise for pumping of a triceps is carried out on a horizontal bench. You hold dumbbells over yourself on straight arms which it is necessary to incline a little forward. Palms have to be directed to each other. Inhaling, bend hands in elbows, lowering dumbbells to the head. Hands have to move only on bending/extension more than any movements it is not allowed. Record situation, and then, exhaling, return to SP.
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