The desire to pump up muscles at the men dissatisfied with the physical form, arises more often than it can be imagined. But here business does not reach only practice in most cases. And there is a lot of these cases, and the author of this council not an exception. There is a desire, but suddenly something began to distract? Distract, and to spit on desire. If it rather strong, and you really want to reach a certain result, having pumped up all muscles of the body, the desire will return. Remind yourself of it more often!
For me diligent readers of useful tips! And let you are not frightened by enthusiastic tone of my words. Because for receiving result you should sweat, but not to laugh, and can even damn the modest author of these lines in a fit of temper.
That I intend to offer you, can seem (and will seem) to the strange. But, I hope, it is not deprived of sense. Before you not councils of the instructor on physical preparation, but the person six years doing sports swimming and firsthand knowing .
The offered exercises will help to pump up muscles, and to carry out them it is possible and it is necessary at home (amusing to offer people to be engaged in group if they are not happy with the body). Maximum time of their performance 1-1,5 hours. Less at you it will not turn out and you should not hurry anywhere. You after all, really, want to achieve results?
Principle of increase in muscle bulk
Many heard about what exercises carried out participants of the ancient Olympic Games for competitions in a raising of weights. The idea is simple and clear. The young man who started trainings daily lifted a calf. With growth of a calf load of the young athlete constantly increased.
We do not need a calf, as well as travel on a time machine. The main thing – the principle of this training. Let's carry out all known exercises on the general physical preparation, thus artificially increasing the weight of the body. This excess weight will become yours for the period of occupations that will help to distribute loading more evenly.
My familiar yoga instructor, and still the bard, in the past the boxer (and still the devil knows who is he such), told me that work on itself, as well as on the body is only practice. And, therefore, any, even the cleverest chatter will not replace five minutes of this practice.
How to pump up house muscles
We will carry out exercises on a floor and on a horizontal bar. As "excess" weight we will use a backpack in which, for a start, we will put "The Soviet encyclopedic dictionary" and we will start performance of exercises. Everything is simple as orange.
Pulling up on a horizontal bar
We hang on a horizontal bar, the successful fellow – by palms on ourselves, hands on width of shoulders and we are tightened. In it there is nothing new, but not everything is so simple. If you seek to pump up muscles – the most important to carry out exercise evenly, without breakthroughs, with an identical speed at rise and lowering of a body. InfoAdvisor.net advises to do this exercise with the maximum "excess" weight which you are capable to tighten evenly. The number of approaches thus has to be minimum. Breathe a nose, evenly: the breath on rise, exhaled when lowering. Rise and lowering have to be carried out with the minimum speed, but are comparable to your deep and uniform breath exhalation.
Now we change the successful fellow for "a monkey grasp" (all five fingers cover a horizontal bar crossbeam from above) and we are tightened, "putting a horizontal bar for the head". Thus it is desirable to do odd number of pullings up. As well as for the previous exercise. It gives the chance to distribute loading for training of your endurance. It is important to distribute mentally in advance your forces for the beginning of approach, its maximum loading and the termination. Think of it during exercise performance.
Effective minimum of pullings up at desire to pump up muscles – 3, and at most, well I do not know. One is clear: starting expediting these exercises very much will reach "maximum". But, only, without fanaticism!
Further for distribution of loading the successful fellow in 1,5 width of shoulders is used. This coefficient can be increased somehow smoothly to 2.
At such mode of performance of exercises both muscles of hands, and a back, and an abdominal tension will not remain unaddressed.
Push-ups from a floor
Let's start push-ups. Same principle: having loaded with a backpack with a quantity of "knowledge", we carry out odd number of push-ups for approach.
It is better to carry out push-ups on fists – so you will only increase efficiency of process of inflating of muscles. Slowly, with a breath, evenly we fall and smoothly, with an exhalation, without delays we squeeze out ourselves and "excess" weight.
Begin with 5 push-ups for approach. It is better to alternate approaches to rest lying on a stomach, having enclosed hands under the head. Especially if "pulls" a waist.
As well as in a case with pulling up mentally distribute for yourself loading, as before, and during exercise performance. Make, how many will be able, but be ready to it!
We swing back muscles
Lying on a stomach, thrust feet under a sofa, the battery, anything. If only to find a point of support for exercise performance. Put hands for the head and, slowly caving in in a back, lift and lower an upper body.
Begin with 5 rises lowerings for approach. Breathe evenly.
If it was not succeeded to find a point of support for feet – anything terrible. To pump up , we will carry out exercise "boat" with a "excess" weight on a back. Lying on a stomach, bend feet in knees so that you could grab socks of feet hands. For the rest – the same: lift and lower an upper body, helping thus themselves hands. Only adjust length of straps of a backpack to tighten its weight higher.
We swing press muscles
To pump up press muscles, we sit down on a floor, we bend feet in knees at right angle. Again we look for a support under the battery, a sofa, etc. We begin exercise – we will take the leave back, and at rise evenly we turn the case to the right, at the following rise – to the left. During performance of exercise we do not fall a back by a floor (will stir a backpack).
We do 5-7 rises for approach. Do not give all the best for 100%, and will regret that about it tomorrow! The good, vigorous beginning can come to naught. It is not necessary for you.
For this purpose a little more "excess" weight is required. We take freight of smaller weight in hand, than lies in a backpack. We hold it before ourselves on outstretched arms. , feet on width of shoulders.
Slowly we squat and we get up. To start 14 knee-bends for approach awaking quite enough.
On the end of exercises
Recover the breath. Lie down, but it is better not to sleep. Make small walk, slowly. Try not to think neither of exercises, nor of the received loading. Better in general not to think of anything.
Appetite woke up – eat. Do not hesitate. It is more than proteinaceous food, all know it. By the way, InfoAdvisor.net reminds that porridges – excellent means, both for fast restoration of the spent forces, and for increase in muscle bulk. For example, in a diet of the Roman gladiators prevailed. And barley porridge with mutton or goat fat was a main course of fighters of the arena, as well as the Roman legionaries.