The rolled sports body is the dream of many people. That who has by nature powerful frame to pump up muscles much more simply, than to thin people. However there is nothing impossible, and, following some rules, even the thinnest man or too fragile woman will be able to brag of beautiful forms.
It is required to you
- balanced food, post, dumbbells
Instruction
1. Begin with the set of weight, having calculated it by the formula: growth expressed in centimeters, minus 110. The result is approximate, but will help to orient. Define standard daily rate of the calories consumed by you. Add to it 900 more – as a result you receive the figure necessary for the set of missing weight.
2. Eat properly: avoid the large number of the unnecessary calories which are contained in sweets and flour products. Eat more proteinaceous food as it contains the protein increasing production of hormones of growth and testosterone. Combine meat, fish and the bird with crude vegetables – it you will help the gastrointestinal tract to digest food. Don't allow emergence of feeling of hunger – better to eat time at two o'clock, but in the small portions.
3. Pay more attention to trainings with weights. Run, swimming and other cardioloadings minimize occupations: rather ten-minute warm-up. When inflating muscles it is necessary to give preference to squats with the post, and standing barbell bench presses, stanovy draft on the straightened legs and draft of the post in bending. Also occupations with dumbbells are good. It is better to select the program of trainings with the professional coach, considering all features of the figure.
4. It is necessary to consider that growth of muscles happens not during the trainings, and later. To achieve good result, it is necessary to visit the gym two-three times a week. It isn't recommended to fall down less than eight hours a day. That occupations were successful, it is necessary to watch for by own efforts – if you were tired or badly feel, it is better to postpone the training.
5. Train regularly as at the admission of occupations there is some return of your body to the former state. Be persistent, be not afraid of difficulties and believe in success – it is very important at sports activities. Alcohol intake and smoking can bring all results to naught. In order that the figure really became beautiful, it is worth observing the day regimen and to forget about addictions.