The integrated approach to the main objective will help to achieve quickly and effectively desirable result. For beginners during the occupations to remember the main thing: important not quantity, but quality. Also not superfluous will be to think also of the food allowance.
House program of occupations
Will expediently hold home trainings with dumbbells. It will be constructed on the principles of the simple basic program. This complex study of all muscular groups will be included in one occupation.
The offered exercises if you begin to be engaged from scratch, it is recommended to carry out with the big weight, but with the smaller number of repetitions. It is caused by the fact that the program is presented for the athletes training regularly.
Occupation 1 Shrugs with dumbbells – 8-10 repetitions in 2 approaches. Lunges on one leg – 10-12 repetitions in 2 approaches. Costing the dumbbell press – 10-12 repetitions in 3 approaches. Squats with dumbbells – 8-10 repetitions in 3 approaches. Push-ups – the maximum quantity are 2 approaches. The dumbbell press lying – 10-12 repetitions in 3 approaches. Pullings up (alternating grips) – the maximum quantity in 2 approaches. Thirst of dumbbells for the belt – 12-15 repetitions in 3 approaches. Occupation 2 Raising of dumbbells before – 12-15 repetitions in 2 approaches. Raising of dumbbells in the parties – 12-15 repetitions in 3 approaches. Stanovy draft with dumbbells – 8-10 repetitions in 3 approaches. The return push-ups – the maximum quantity are 2 approaches. Cultivation of dumbbells lying – 10-12 repetitions in 3 approaches. Pullings up (alternating grips) – the maximum quantity in 2 approaches. Draft of the dumbbell one hand in bending – 12-15 repetitions in 3 approaches. Raising of the dumbbell on the triceps – 10-12 repetitions in 3 approaches.
Explanations to the program of trainings
houseconditionsIt is possible to be pumped up in on the presented program, holding trainings 3-4 times a week. Occupations should be alternated among themselves.
Duration of each training is about 40 minutes.
Before the occupation carry out easy warm-up. Thus you will prepare muscles for the main loading. It will allow you to avoid different injuries. It is necessary to finish occupation with the extension of muscles. Warming-up exercises can be found in the Internet and to look at their online.
Muscles of the stomach need to be swung at the end of occupation or in days of rest. Such approach will allow you to achieve desirable result in short terms.
When holding the training of exercise of this complex it is recommended to carry out in couples. For example, after lunges it is necessary to have a rest literally 10 seconds and to switch at once to shrugs. After their performance the rest has to take 30-40 seconds. Further it is necessary to return to lunges again and to repeat the set. The offered method reduces duration of the training and increases its efficiency. In addition, exercises are picked up so that all groups of muscles are involved: triceps, biceps, the broadest muscles of the back and pectoral muscles.