For drawing up own program of bodybuilding there are quite enough floor, horizontal bar and bars. The world champion in body building to begin not to turn out, but to create the well-muscled body quite really. It is enough to make the maximum of efforts and patience.
It is required to you
- - horizontal bar;
- - bars.
Instruction
1. To pump up legs by means of the horizontal bar and bars it not to turn out. Use squats on one leg "gun" and with rising by one leg on the stool. Swing wide muscles of the back pullings up by wide grip to the chin and for the head. For long muscles of the back use hyper extension of the body on bars. For this purpose hang on bars so that the stomach to lie on one of horizontal bars, the trunk with hands and legs down. Record legs for other horizontal bar and begin to unbend the trunk.
2. Swing pectoral muscles usual push-ups on simple and wide bars. At push-up on simple bars turn in knees to the breast to strengthen load of breast muscles. Also use the analog of push-ups from the floor, having leaned legs and hands on apparatus horizontal bars. Also such exercise is useful: having made rise force on the horizontal bar, begin to bend and unbend hands.
3. Swing bicepses by means of pullings up on the horizontal bar the reverse grip. Tricepses exercise push-ups on bars the grip from within. For study of muscles of the press use leg raises to the head in the hang on the horizontal bar, leg raises in the emphasis on bars and also the following exercise. Hang on the horizontal bar upside-down so that to be kept by the legs bent in knees. From this situation begin raising of the trunk to the horizontal bar. To pump up side muscles, in the previous exercise at approach of the trunk to the horizontal bar do turns in the parties.
4. Train 3 times a week so that between trainings there was 1 day of rest. Perform each exercise no more than 15 times for one approach. For beginners 3 approaches on each exercise there are enough. Subsequently the number of approaches can be increased. The break between approaches – is no more than 1 minute. All training shouldn't take more than an hour, and in the year of occupations it can be increased till 2 o'clock. To keep within at this time, gradually reduce the break between approaches.
5. Quicker to achieve success, in day of rest arrange jogs, active ski walks, swim. Pay attention to food: it has to be full, with the increased amount of proteins and carbohydrates. Scoop carbohydrates from fruit and vegetables, porridges and bread. Receive proteins from meat, fish, the bird, grain and bean. In addition receive vitamin and mineral complexes.