To make to themselves the well-muscled slender body and it is better to seize different techniques which will help to succeed in it, it is necessary to take some little-known, but important facts into account.
It is required to you
- Fitness club, the computer with the connected Internet.
Instruction
1. It is necessary to improve the overall physical fitness. Run, swimming, aerobics – with their help you will be able to find endurance which is necessary then for combustion of fats and accumulation of muscular weight.
2. Pay attention if all your body stays in good standards, then it will be much easier to pump up it. Moreover, technically difficult and tiresome trainings of separate muscles will take place more effectively and with the best results. Consider the health. If you consider that you are able to spend 45 minutes or hour of time in the constant movement and tension, start the rating.
3. Be sure that your trainings in gym are accurately aimed at the development of target muscles. Instead of working with easy scales and the large number of repetitions, increase weight to values which really do the call to your opportunities. Today it is well known that the number of repetitions for work on weight shouldn't exceed 5-8 times for approach. And the last, the sixth or seventh, repetition has to be carried out on the limit of your opportunities. Three-four approaches are quite enough.
4. In the period of the rating of the body you watch how you eat. Exclude from the sweet diet, you steer clear of fried fat dishes, include in the daily diet more fresh vegetables, fast meat and fruit. Remember that to pump up the body quicker, it is necessary to eat many products rich with proteins, i.e. is fish, chicken meat, eggs. Eat spaghetti from firm grades of wheat and grain bread on bezdrozhzhevy ferment and forget about white loaf, white rice and usual pasta. By the way, protein bars (snacks) public today - good option of receiving the extra portion of the protein. Such bars, as a rule, are enriched with minerals and vitamins, and it will add too the charge which can be spent effectively at the training.
5. At the training you avoid the exercise machines promising rapid growth of volumes - try to work more with free weight. The big biceps, the magnificent triceps and the outstanding press can be made both the post, and dumbbells.
6. Be not overloaded at all. The training shouldn't take more than 1 hour of time, and four trainings a week are absolutely enough for achievement of optimum results. Your muscles will become only more if you give them enough time for rest between trainings. Don't forget to change the set of exercises, don't do of them the habit – change of the training program, rotation of complexes by the accidental principle tempers and provides harmonious development of all muscles.