Undoubtedly, to achieve good results, it is necessary to shake in gym. However many famous bodybuilders before coming to the gym, shook years houses and created very good reserve for the future.
Features of occupations of the house
At occupations the post of the house it is necessary to remember constantly that the post – the big and heavy subject and to damage furniture very easily. Therefore in advance it is worth being convinced that the place for occupations more than is enough.
Training at home, in most cases there is no opportunity to count on secure from outside. Therefore you shouldn't choose as too heavy weight. Muscles can perfectly be pumped over also average scales, using the proper technique, negative lowerings and the concentrated repetitions.
Appropriate exercises
Risings on toes with the post in the lowered hands or rises on the sock of one leg without post well are suitable for development of gastrocnemius muscles. At the same time for increase in range of movements under socks the support 2-4 cm high is put. Squats with the post on shoulders, barbell lunges on shoulders are suitable for development of hips in house conditions. However before each approach and after it the post it is necessary to shoulder by means of only the hands therefore the maximum weight will be limited to the muscular strength of the top shoulder girdle. Therefore it is necessary to use the large number of approaches and repetitions. It is possible to get rid of the similar shortcoming, using the squats with the post behind the back (hack squats) giving the maximum load on the chetyrekhglavy muscle of the hip. Long muscles of the back shake by means of stanovy draft with the post. However in house conditions the range of movements will be limited to height of pancakes. Performance of this exercise can become the exit standing on the chair or the stool, but not each chair will sustain weight engaged together with the post. It is also possible to use bendings with the post on shoulders forward is rather difficult exercise and it is carried out with rather lightweight. For the broadest muscles of the back drafts of the post in bending are used. And this exercise can be performed in two options – draft wide grip to the breast and draft the narrow grip to the stomach. For pumping of pectoral muscles the simplest bench becomes – rather thick board is put on two stools and on it barbell bench presses are carried out. If to establish the board by one end on the stool, and to fix another, it is possible to carry out inclined bench presses for development more faithful to the part of pectoral muscles. The close grip bench press allows to pump over internal bunches of pectoral muscles in addition. The trapezoid muscle develops by means of two exercises. The first – raising of shoulders in the lowered hands forces the trapeze to work with the post separately. The second – raising of the post to the chin the narrow grip develops at the same time the trapeze and deltas. Deltoid muscles develop by means of raising of the post from the breast or because of the head. The first option develops front shares of deltoid muscles, the second – average and back departments. Raising of the post on the biceps including the reverse grip – for increase in load of muscles of forearms well is suitable for bicepses. Tricepses shake by means of the french press: lying, the easy post from situation over the head falls to the nose bridge and is squeezed out so that elbows remained motionless.