If you want to become strong, to you isn't obligatory to pump for hours iron in gym at all. It is possible to train also in house conditions. We will prompt to you as, being engaged on the hour a day, it is possible to develop force.
Instruction
1. Begin each training with warm-up. Any kind of physical activity, except the extension will be suitable for the main part of warm-up. Then prepare those muscles which you will train. For these purposes use the main exercise, but carry out it not at full capacity.
2. During the occupations observe balance between the exercises directed to the training of specific groups of muscles and the training of large groups of muscles.
3. Be engaged in the power training no more than one hour a day. You remember, longer occupations will be ineffective, they will only lead you to overfatigue.
4. Check intensity of each exercise. If you aren't able to perform any exercise more than eight times, reduce loading a little.
5. Repeat exercises from 8 do12 time for one approach. If you repeat them bigger number of times, then develop not the force, but endurance. The number of exercises has to be the same: from 8 to 12. And approaches - no more than two for the training.
6. In the first half of occupation do exercises during which big muscles will work. Involve small muscles in the second half of occupation.
7. Pay attention to the speed of performance of each of exercises. For development of force, perform exercises slowly. Do the same intervals between performance of exercises. It is ideal if such interval makes from two to five minutes. Also you remember, the quality, after all, is more important, than quantity. Therefore, of course, it is necessary to increase both loading, and the number of repetitions. But, first of all, if you want to develop force, you have to perform each exercise qualitatively and with the full range of movements. Good luck to you, also be strong!