Correctly and effectively to work the press and to give to muscles the relief, it is necessary to consider the special food allowance and to carry out the set of exercises. Advice of experienced experts will help in it.
Exercises on the relief of muscles
It should be taken into accountIt should be taken into account that trainings give no more than 20% in work for formation of the relief of muscles. At the same time occupation has to include as kardio, and power exercises. The purpose of the first – to start process of combustion of fat, the purpose of the second – not to allow the body to reduce the volume of muscle bulk.
Studying the muscular relief, it is worth forgetting not only about raising of dumbbells in the parties and bendings on the biceps, but also about standard exercises on the press. The emphasis of the training should be placed on general exercises, attentively grouping them in one occupation.
The program on study of the relief of muscles represents the 8 weeks cycle of trainings. 2 times a week, out of kardio trainings carry out occupations. The break between approaches has to make 2-3 minutes. Optimum used weight – 80% of standard operating weight. During warm-up you watch closely pulse rate. In addition before each new power exercise carry out one warm-up approach with the small weight. The power training has to represent the following cycle of exercises: 1. Warm-up – with pulse isn't higher than 60% 5-7 minutes. 2. The post press from the prone position – 8-10 repetitions in 3 approach.3. Squats – 8-10 repetitions in 3 approach.4. Costing the press of the post – 10-12 repetitions in 2 approach.5. Stanovy draft – 8-10 repetitions in 2 approach.6. Thirst of the post for the belt – 10-12 repetitions in 2 approach.7. The hitch – 5-7 minutes.
Cardiotraining
Effectively to intensify processes of combustion of fat, it is necessary to add 1-2 cardiotrainings a week. They should be alternated to power occupations correctly. It is necessary to carry out the cardiotraining on the hungry stomach in the morning, or in 2-3 hours after any meal. In the course of the training it is important to work in the zone of 60-80% of MChP. Occupation has to take 40-50 minutes. It can be as the rowing exercise machine, or the ellipsoid, and slow run. Pay special attention behind the condition of pulse rate.
Healthy nutrition
The basic rule of food – consumption a day not less than 2 grams of the protein on kilogram of weight. Also it is necessary to reduce the day caloric content of the used products no more than by 20%. Neither the amount of fats, nor amount of carbohydrates at observance of the main caloric content of food plays the role. To the organism it isn't so important from what it receives calories and energy, it is more important – what quantity. Working for the relief, it is worth remembering: the diet – the basic rule of success.