Strong desire, perseverance and endurance to help achieve the impossible man. If he wants to, and in a short period of time can significantly transformed. This refers to the physical form and the pumping muscle. You can do this and a month of time, if you follow certain rules and tips. So, what are they? We learn from the experts.
- Exercises When given at 100% strain and the power of will, and can be pumped up without a visit to the gym, at home. To do this you will need a horizontal bar, barbell or dumbbell: Pulling up on the bar or the bar. This exercise is great develops and back muscles and arm muscles. Behind the bar should take the upper grip. First, it is recommended to hang a little stretching of muscles. Then you need to catch up. This should be done gradually, without sudden twitching, jerking.
- The maximum point of your chin should be above the crossbar. After a few days, experts advise to hang in the top position at the end of class, when the muscles are well warmed up. You can also catch up with the weight on the legs, back. This should be done in a week training, not before. Squatting. It is an exercise stimulates the growth of testosterone – the main male hormone. It is believed that the squat should be wide. But it is wrong, because then lost efficiency building other muscles. You can squat with dumbbells low weight with straight forward or side arms. Squats need to carry out to the floor. Push ups. This exercise is great pumping the chest muscles. Push-ups from the floor should be with straight legs. This is perhaps the only exercise that activates all the muscles of the body.
- In order to best bleed the muscles of the arms, should increase the distance between them, starting from the position of hands shoulder-width apart. By the way, push-ups perfectly replaced zhimom rods lying. Press. It is difficult to pump. At home, try to catch the legs of the battery or something else, locking and reliable. You can also download the press show of the legs on the crossbar. More Coverage As at home to increase the pectoral muscles is possible for a man to remove his stomach, shaking his press Up to what age a man can grow muscle How quickly pump up the cubes press man at home How to properly man training at home All these exercises should be started to perform 10 times several approaches. After several days, the number of repetitions in one approach should be increased to 20, and do 4-5 sets. Within 2 weeks of classes should be a cycle of exercises twice. Dining Fitness experts advise not to forget at the time of feeding.
- Without strengthening the right of physical activity daily diet man is unlikely to build muscle. It refers to a sufficient amount of protein intake. They are contained in a large volume of meat (not bold), legume, milk products. It is also necessary to use an additional protein. Meals should be frequent – at least 5 times a day rather than three times a day. Before training (approximately one hour) should be used “slow” carbohydrates in the form of cereals, which will help your muscles to work optimally, and throughout the body does not feel very tired. And, of course, give up the fast food, fat, sweets, sodas. Small tweaks to achieve effective results man should record all load and performance in a notebook. It will be self-discipline, and an additional incentive to achieve the goal. By training you need to start only in a good mood. So your muscles will work better, not noticing at the same fatigue.
- A great helper in the classroom will be the favorite music. One man suit rhythms turnip, another – chanson. Try to do a few extra repetitions of exercises that you like best. Psychologists are advised to visually imagine your change for the better body. If you draw in thoughts (visualization) growing muscles, relief press, great biceps, it will strengthen the effectiveness of your training. After all, thoughts materialize! So, in order to achieve the intended target man to collect a fist willpower, desire and maximum use of capacity of the organism. They have a huge potential. Believe me!