The main means for inflating of muscles are exercises with dumbbells, the post, weights. Achievement of faultless result in increase in volume of muscles will require the comprehensive program since owing to excessive efforts there can be stretching and the rupture of ligaments, sinews, jamming of nervous backs in the backbone. Listen to the organism - he will prompt to you what training means is most of all necessary for it at present.
It is required to you
- - dumbbells (3-15 kg);
- - post (folding);
- - weights (16 and 24 kg);
- - two chairs;
- - bench;
- - gymnastic stick;
- - horizontal bar;
- - shock-absorber.
Instruction
1. Begin occupations with slow run and the all-developing exercises. Be warmed and start the training. In the first week perform each exercise on one approach. In the second – on two approaches. In the fourth, and the next weeks carry out so many approaches how many it is specified in the description of exercises. Rest between exercises has to be no more than two minutes. If to perform such exercises three times a week, then the result will be noticeable within four months.
2. Lay down on the back, hands behind the head. A little bent legs are fixed. Raise the trunk, touch by the breast of knees, falling, touch by the floor back. 1 approach, 10-20 repetitions.
3. Do chin-ups, the undergrip. In three approaches with the maximum number of repetitions. If it isn't possible to be tightened, then put the gymnastic stick on backs of two chairs. Lay down between them on the floor and, holding the stick, be tightened, at the same time lean heels against the floor and you hold the trunk to straight lines.
4. Standing, take burdening, lower hands, palms forward. Bend hands, without taking away elbows back. 3 approaches on 10 times. Then raise hands in the parties up and forward up. 2 approaches on 8 times.
5. Lay down the stomach on the bench. Legs have to be fixed, hands behind the head. Raise the trunk back up. 3 approaches on 6 times.
6. Standing, legs shoulder width apart are also bent in knees. Jump up as it is possible above and softly land in the home position. 2 approaches on 10 times.
7. Hung on the horizontal bar. Raise straight legs up. 3 approaches on 12 times.
8. Finish occupation with slow run within 2-5 minutes, do exercises on flexibility and relaxation.
9. After a while change the set of exercises since gain of muscle bulk stops. Increase loadings, but carry out reasonably. Don't forget to select weight about burdening so that the last two repetitions of each exercise were carried out with considerable tension.
10. Lay down on the back, hands behind the head, fix legs. Raise the trunk before contact with the breast of a few bent knees. 2 approaches on 20 times.
11. Do chin-ups before contact with her nape. Wide grip. 4 approaches on 10 times.
12. Lift burdenings on bicepses. 4 approaches on 10 times.
13. Press the post, sitting on the bench. Average grip. 3 approaches on 10 times.
14. Squat with the post on shoulders or carry out the leg press on the special exercise machine. 4 approaches on 10 times.
15. For further increase in muscle bulk try to change the weight of burdening and to vary the number of repetitions of some exercises in approaches. Include in the occupations of exercise with the weight and the shock-absorber.