It is difficult to many thin girls to gain additional muscle bulk. But they want that the body became more relief and roundish. In this case some trainings solve nothing. It is necessary to observe the comprehensive program on the set of weight.
Instruction
1. First of all, direct attention to own food. Your daily diet has to be divided into 6 or even 8 portions. Caloric content of dishes choose the highest. The day norm of the food consumed in the day has to be about 5000 kcal.
2. Try to observe the principles of separate food. Eat proteinaceous food to which dairy products, meat, fish, etc. belong separately from carbohydrate. It is represented by bread, pasta, grain, vegetables, fruit, etc.
3. Don't miss any meal. Have surely breakfast and have supper, have a bite approximately for the hour prior to the training. So you will always have enough energy for occupations, and protein for creation of muscles.
4. At accumulation of muscle bulk the important point is the term of recovery of muscles. It averages 48 hours. At the moment when muscles were completely recovered after the previous occupation, it is necessary to begin the new training. Therefore daily power occupations won't bring desirable result. Train time in 2 – 3 days better.
5. Good rest is very important for process of recovery of muscles. The daily dream has to make not less than 8 hours. Also try to avoid excess disorders and stresses. It slows down recovery process of the organism.
6. Include in power trainings of squat, the press standing and lying, barbell lunges and stanovy draft. If you doubt what number of repetitions you should do, then begin with 6 – 8 repetitions for one approach. In the consequence increase number of approaches, than repetitions better. Try to involve in one exercise several groups of muscles at once, and avoid to work only in one direction.
7. Observance of above-mentioned rules will yield positive results in several weeks. You will need only to continue to act on the drawn-up plan.