Force, muscle bulk and the worked relief – main objectives of those who start occupations athletic gymnastics. All these components are important, but for creation of harmoniously put figure first of all it is required to build the mass of muscles. Beefy muscles will become that base on which it is possible to build athletically the put body.
It is required to you
- - post;
- - dumbbells;
- - gymnastic horizontal bar;
- - gymnastic bars;
- - power simulators.
Instruction
1. Make the beginner routine for inflating of muscles, having taken the week cycle of occupations including 3-4 trainings as the basis. In the first day of the cycle perform exercises on development of muscles of the back and breast, in the second training day involve muscles of hands and shoulders, devote the remained day to work on formation of muscles of legs. Take away the separate training for work on the prelum abdominale. In process of fitness include exercises on the press in each power training.
2. Use for inflating of different groups of muscles free weight – the post and dumbbells. Include the press of the post in the program standing and lying, cultivation of hands with dumbbells, squats with burdening. For exercises on development of muscles of the breast use the special bench with the changing tilt angle.
3. If you are engaged in the hall for athletic gymnastics, use for inflating of muscles power simulators and special devices in the form of blocks. Exercise machines allow to fix the body when performing exercises and more thinly to dose loading.
4. For development of muscles of the back, the breast and hands carry out pulling up on the horizontal bar and also push-ups from the floor and on parallel bars. After the termination of the involving cycle and reaching the level of average preparation use when performing exercises on these apparatuses additional burdenings.
5. Increase loading gradually and evenly. Consider that muscle fibers get used to the stable loading which isn't changing over time therefore growth of muscles can stop. That muscles grew, enter them into the condition of the stress, increasing the weight of apparatuses, number of repetitions and approaches. For the best growth of muscle bulk repeat each power exercise not less than eight times in one approach.
6. Give to the organism sufficient time for rest and relaxation. It is the best of all if between power trainings there are one-two days of rest. Duration of the dream has to be not less than eight hours; exactly during sleep the hormones regulating growth of muscles are produced and also exchange processes slow down that also promotes increase in muscle fibers.