How to gain a form for a month. How can you effectively and effectively dial a dry muscular mass of a woman and a man? Training for a massset

Home training, subject to regularity and progression in weight weights, is as effective for a set of muscle mass, like classes in gym. At home, in the absence of professional equipment, you can deal with the weight of your own body (ideal if there are a Swedish rack or just a horizontal bar with bars).

As the muscles are addicted to the load, you need to add to the exercise with burdens to the program: it is advisable to purchase a bar with a bar and type dumbbells for these purposes. BUILDING CAN ALSO ALSO: For example, with the help of large plastic bottles (Tight tarpaulin bags or a normal backpack are also suitable) and sand with a metal chips.

How to type muscular weight at home? Effective "massonal" program includes power progressive training at least 3-4 times a week, a high-facular calorie diet and a full-fledged vacation.

With an increase in muscle mass, there is an increase in the power and power indicators of the muscles, which is fundamentally important in most sports. Fat, especially superfluous, does not improve sports work.

With workouts on endurance, the mass increase is minimal: in this sport, the athletes increase the mass mainly for beautiful outlines of the body.

At home, it is quite possible to gain muscle mass: just regularly train with burdens and correctly manifold to fill the loss of muscle protein with a small excess. At the same time, such a scheme works only if athlete has no health problems. In this case, it is worth first to undergo a medical examination and consult a doctor about the possibility and feasibility of physical exertion and high-flow food.

What can interfere with a weight set:

The human body is one of the main principles of building a "massonal" program.

3 types of physique stands out:

Mesomorphic or Regular Type: Characteristic features - "strong" physique, strong muscles Cases, wide shoulders;
Ectomorphic or asthenic type: Narrow feet, small brushes and ankles, long legs and a relatively short torso;
Endomorphic or hyperstenic type: a tendency to completeness, wide thighs, big grumps of brushes and ankles.

Depending on the initial bodily data of the athlete, it will be easier for it or harder to gain weight: so, the ectomorph will need to eat a lot and often, the mesomorph is simply eating properly and monitor the norm of the protein intake, and endomorph is carefully easy to ensure that it feeds Dial fat instead of muscles.

Motivation

Best motivator in training - diary personal achievements. Even if you do not suffer memory disorders, you will not be able to remember how many repetitions you have completed a month or even a month ago: the diary, fixes all the data.

The diary is useful for both beginners and professionals with experience. Writing day diet, exercises, the number of repetitions, taken weight and other nuances training processYou can always trace your progress, and, in the absence of results, adjust the program.

How to quickly increase muscle mass? The biggest problem of beginner athletes is laziness and impatience. Wanting "pumping out by the summer", "get the press cubes for the week", etc. People drive themselves into a tough time frame, and when it turns out that progress from a sedentary "dumplings" to the fitness model takes not a month, they throw the started halfway and return to the usual way of life.

If everyone, who wanted to rush and find a dream figure, sought it so simple, we would surround completely perfect people. There are no magical programs, miracle exercises and special pills for a mass set (anabolic steroids are not considered, we do not even consider them): it's only in regular training and control over your nutrition.

The key to achieving the desired appearance and physical condition is to act as a person who has it all. Contrary to the imposed stereotypes, television idols with cubes of the press and delta drawn on three beam, as well as "simple mortals" earn their muscles in training, and not with the help of a magic tablet.

Food

Proteins - the most important element of the battery: they are necessary both with a set of muscle mass and when burning excess fat. Amino acids are composite elements of protein, are "building material for new muscle fibers."

For the growth of muscle fibers, a positive nitrogen balance is required: when there are more protein in the body than is derived from it. If an ordinary person, with a low level of physical activity per day, it is necessary about 0.8 g of protein / kg of weight, then the athlete will require at least 2-2.5 g of protein, and at high physical exertion during the active set of mass - up to 3.5-4 G.

No less important for the athlete carbohydrates: when consumed enough carbohydrates (cereal crops, vegetables, fruits), the muscles become more enduring capable of large power loads.

To gain muscle mass, the body needs a lot of energy - i.e. Carbohydrates: The percentage of carbohydrates in the diet should be about 50-60%.

Immediately before training (1.5-2 hours), it is necessary to boot with carbohydrates: it will supply the body with energy and will make the load more efficient. Proteins directly before loading it does not make sense: they will not have time to spread so quickly and used as a building material.

So that a large amount of protein in the diet did not cause problems with digestion, it is important to consume a sufficient amount of plant fiber: vegetables in cheese or stewed form - excellent garnish for meat dishes.

Eat useful polyunsaturated and mono-saturated fats: nuts, seeds, vegetable oils (olive, corn, sunflower). Saturated fats do not need to be used at all, they are also in excess in meat, industrial semi-finished products (their quantity in the diet should be minimized). It is also useful to add red fish to your diet rich in omega-3 fats.

Water balance

During training, it is important to consume a sufficient amount of water. Even minor dehydration significantly worsens the human performance and negatively affects his well-being. The more active lifestyle, the greater the body needs water: you need to drink continuously with small breaks. Thirst we begin to feel with the receipt: when the body is already dehydrated.

Before, during, and after training, you need to replenish moisture reserves. Depending on body weight, a person per day requires about 2.5-2.8 liters of water (including 20% \u200b\u200bliquid coming from food, as well as any liquid drinks).

Training for a massset

First of all, it is necessary to pick up the time of training, ideally fit in the rhythm of life and work schedule. For the growth of the mass does not matter, in the morning or in the evening you are trained, the main thing is not to skip classes.

Increasing muscle mass, both at home and in the hall, the main part of the training time it is necessary to give the basic multi-sowing exercises that work out large muscular groups: back, chest and legs.

Pick this weight of the burden with which you can perform from 6 to 8 repetitions. Multi-revolutionary workouts with light dumbbells are not suitable in this case.

For alternation of the load, it is sometimes possible to take a smaller weight and perform up to 12 repetitions, and sometimes increase weight and perform 4-5 repetitions.

TO large weights The burdens must be prepared for a long time physically: only thoroughly having mastered the technique of performing exercises can be proceeding with high weights.

Before each training, you need to warm up: careful heating and stretching of all muscle groups will provide effective execution Exercises and secure injuries.

Exercises

Base training program For a mass - multi-suraling exercises: Lying, launched, cried with a barbell.

Promotes involvement in the work and growth of muscle fibers also exercises with the weight of the own body: pull-ups on the horizontal bar, push ups on the bars. If you calmly perform 12 or more repetitions, you can add burden (for example, a heavy backpack with books or bricks).

In the absence of the horizontal bar, it can be limited to a variety of pushups:

Push-ups from the floor with a narrow, ordinary and wide array of hand;
Push ups with legs on the hill;
Push-ups with cotton, push-ups on one hand;
Push ups on dumbbells or special racks.

If there is a rod with a set of pancakes of different weight, you can exercise on the whole body:

Squats: legs, buttocks;
Fittings on socks with a barbell on the shoulders (or sitting, with a barbell on the knees): shins;
Ranan traction: lower back;
Rod rod in the slope for study broad muscle backs;
Schrags: trapezoid muscles backs;
Rush lying: breasts, hands;
Rush lying narrow grove: triceps;
Army press: triceps;
Rods standing: shoulders, hands;
Rod rise to biceps.

The same exercises can be performed with dumbbells (it is desirable to take the set, as heavy as possible).

A full-fledged vacation is of the same meaning for effective muscle hypertrophy, as well as proper nutrition. If the muscle training is only damaged, then hypertrophy (an increase in them in size), the increase in speed and power indicators of the muscles, are being studied during the rest.

Full recovery time muscular group It takes about 48 hours, which is why it is not worth a few days in a row to give a strong destructive load on the same muscle groups: they need to recover.

A protein (serum isolate or hydrolyzate) and AMC amino acids are suitable for recovering forces after the load. Before bedtime and for snacks with long interruptions in food intakes (for example, at work), casein and complex protein (mixture of slow and fast protein) are perfectly suitable. To further strengthen the anabolic exercise effect, it is worth adding some carbohydrate proteins. In response to carbohydrate-protein loading, insulin will be released, which, in turn, will accelerate the protein synthesis and intensifies the absorption of amino acids with muscle fibers.

Athletes are a full sleep. Its duration is of an individual character: someone is enough 6 hours, and to whom it will take no less than 9 to commemorate. On average, you need to navigate for 7-8 hours of sleep and a small daytime siesta (30-60 minutes).

To gain muscle mass, it is necessary to eat in small portions every 2.5-3 hours: with long breaks, the body feels hunger and begins to fill the loss of energy, breaking the proteins from the muscles (catabolism process). So how the body at the moment of sleep does not receive any sign , experienced athletes before bedtime consume a portion of non-fat curds or drink a protein cocktail based on casein - a low-grade milk squirrel.

Limit yourself in flour and sweet. Try there are more protein (meat, fish, eggs), it will help restore the muscle tone. Do not neglect fresh vegetables and fruits - they contain a fiber that cleans the entire body from slags. And, of course, no alcohol, otherwise all your efforts in vain.

Choose a vitamin complex for yourself. Now they are sold in a large number in pharmacies.
Although it is better special vitamins developed. They can be purchased to order, they cost, but it will take into account all the needs of your body. Vitamin rate is not less.

Video on the topic

Helpful advice

Dial the form will not work in a few days. Get ready to spend at least a month. Then the result will surely please you.

The problem of how to quickly lead yourself to form, arises with enviable regularity. Long new Year holidays With traditional feasts contribute to the formation of unnecessary kilograms. Yes, and for a holiday does not prevent acquiring more slender figureIn order not to look on the beach worse than the rest.

Instruction

The question of returning the former form more often occurs in people who do not lead an active lifestyle. When a person spends many hours behind the desktop, the muscles become sluggish, and extra calories are invariably postponed in. As a result, the body shape loses their outlines, and to return them, you must start actively move. Sign up into the gym. If you do not like the power loads and exhausting workouts, make swimming, aquaeerobics or dancing. Any load is suitable, the main thing is to attend classes regularly. And remember that visits should not turn into a dull duty. Follow the positive attitude and motivate yourself with future results.

The next important point of the form return process is proper nutrition. Review your diet - not just that you eat, but also the time of meals. Consider calories, do not eat calorie foods before rest or sleep. In this case, all calories are not expedited, but put in the form of fat. Exclude animal fats, replace them with floral. Do not use fast food, sweet gas and beer. Distribute food throughout the day so that most of it takes place on the first half of the day, during your motor and mental activity. After 18 hours, there is nothing better at all, with the exception of an apple or a cup of kefir.

Another significant step to the acquisition tighted Figure - This is the use of a sufficient amount of clean water. The fact is that water is actively involved in cellular exchange processes, with its deficiency in the body, a large amount of unnecessary substances, or slags accumulate. They make it difficult to the processes of normal metabolism and contribute to the deposition of fat cells. Therefore, drink at least two liters of water daily, besides, drinking her on an empty stomach, you will eat a smaller amount of products.

Observe these three simple rules at the same time - then your figure will quickly come to a good form.

Video on the topic

Sources:

how to bring in the form of a belly in 2019

To the holiday or vacation you may want to improve your appearance. This can be done, even if you have little time in stock. But for this you need to properly plan your training program.

Instruction

Determine how much time a day you can devote to physical exertion. Based on this, make a preliminary training schedule. It is best to deal with daily gradually, and not a few hours in a row in the weekend.

In the morning, highlight a few minutes to the simplest charging. It will give you a cheerfulness and help properly tune in for the coming day. Turn on the charge minimum stretching in charging, as well as such simple exercises, such as tilting and turning torso. Fifteen-twenty minutes of such exercises will be enough. They can be completed with respiratory gymnastics.

Suppose you want to get a new habit, for example, more exercise, eat more healthy food or blog daily. How often should you do this in order for your actions that your actions do not require the titanic efforts?

Of course, it all depends on what new habit you are trying to bring up in yourself and how much you are targeting the result. But are there any basic recommendations on how much time is it necessary for our actions to go into a discharge automatic?

Dial the request to Google, and you will see the numbers from 21 to 28. As some experts believe, so many days required for forming habits.

How much time you need to forget the person

In fact, there is no scientific evidence of these data. The myth of 21 days appeared in connection with the release of the plastic surgeon in 1960 Maxwell Maltsa.

He noticed that people who survived amputation, on average, required 21 days in order to adapt to the loss of limb. Thus, Dr. Malz stated that people need 21 days to adapt to some serious changes in life. However, if we are not talking about the amputations of the limbs, Maxwell's data is impossible to consider reliable.

So how much time do you need to formed a habit?

Of course, many studies have been conducted and is held with the purpose of studying psychology of the formation of habits. In one of the experiments conducted by English scientists, 96 people participated. These people expressed a desire to educate a new useful habit, for example, drink a glass of water daily in the morning, eat a little fruit for lunch, perform a 15-minute jogging. The participants were asked every day about how much their actions seemed automatic to them and how much it became difficult for them to abandon this action.

During the experiment, scientists found a certain relationship between the regularity of action and automatism.

On average, automatism, that is new habit is formed By 66 Practice Day. In other words, after 66 days, the action becomes so automatic as possible.

According to the schedule, in the initial stages regular practice It is accompanied by a noticeable increase in the level of automatism, which subsequently smoothly reaches its maximum.

And although on average we are talking about 66 days, scientists have established that for formation of various habitsThe experiment considered during the experiment, it took 18 to 254 days. As you could assume, a glass of water for breakfast (the blue line on the chart) becomes a habit very quickly. In the meantime, so that 50 squats in the morning are in the habit, more effort (purple line) is required. Generally, Psychology of the formation of habits Based on all logic that is understandable.

Scientists also found that:

Pass in one day does not reduce the likelihood forming habits.

Some people need much more time than everyone else for forming a new habit. These are the so-called "sustainable addiction" people.

The formation of some habits may also require much longer.

Considerable changes

So, thanks to the research, we know that if we want to raise a pretty simple and useful habit in themselves, such as there are fruit every day or walk for 10 minutes every day, we may need more than 2 months of daily practice. And although scientists say that the pass of one single day does not affect the result, nevertheless, it is in the early stages that the repetition of actions contributes to the development of automatism, that is forming habits.

Unfortunately, the deadline known for all days may turn out to be in fact not enough for forming a useful and healthy habitExcept when you want, for example, just get used to drink a glass of water for breakfast.

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Most novice athletes cannot make a clear scheme of action, because it is impossible to take into account all the nuances at the start, and some are not at all thinking about planning their time and costs. To understand how much can be administered, it is necessary to at least approximately represent the muscle growth steps, the time spent and all so on.

Starting to plunge into the world of bodybuilding, the first question at the newcomer - "How long do I punish?" What annoys experienced trainers, because it is a purely philosophical question that cannot be answered without fully detailed information about a particular person. After all, everyone is distinguished genetic potential, material status, motivation and level of knowledge, which is mainly a decisive factor.

I think you have repeatedly heard, to the question "For how much can you be punished in the gym?", Such an answer - "For the first year of training in the hall you can score 3-5 kg \u200b\u200bof mass." Nothing is incomprehensible, about whom, what training, with what intensity and frequency, which mass. One person and kilogram will not gain training for the year, because of the wrong actions, the second with good genetics will add 8 kg, and 15 kg will add up to a similar genetics, motivation and correct knowledge.

As you understood, a large number of factors will affect the growth of mass. For the highest growth of muscles, you need to consider them all when planning. Proper planning reduces the time spent and money for the maximum result. Planning includes the achievable goals that you can implement with all listed factors.

What time is it necessary to speak English: effective learning

But keep in mind, goals should be real if you put a target - biceps 50 cm having in fact 37, you will quickly disappoint and throw this "unproductive". Without high-quality food, even 1 cm is difficult to dial. The goal should be - a mark of 39 cm, after reaching it to put 41 and so on.

Therefore, never put unrealistic goals! Put only achievable goals!

How much time you need to pump

Now let's try to determine the approximate temporal indicators in achieving the desired size. As an example, take the average person (man, height 175, weight 70) with an average material situation. It can afford to use enough animal protein (meat, eggs, dairy products, fish), but there is not enough money to sports nutrition. Seriously motivated and ready to absorb knowledge. So how much time do you need to rake him?

The progress of each athlete consists of four stages:

Preparatory process of the body to hypertrophy. (2-4 months);
Period of hypertrophy (2 years);
Period of hyperplasia (1-2 years);
The period of system adaptation.

Preparation of the body

This stage of preparation, to the future mass of mass, the shortest, but is the most important. Training with additional scales is perceived by heavy stress for body systems. With regular stress, the body rebuilds its systems so that the energy is less spent.

First of all, the energy supply system changes. The abbreviation of muscles requires large energy costs and therefore the body adapts, learns to store and release large quantities. Glycogen and ATP in muscle fibers increase, the work of enzymes affecting energy exchange is accelerated.

Muscles also adapt and work more optimally, spending a smaller amount of energy when performing new exercises. The muscles act more consistently than and achieved such an effect. You can also feel a great increase in strength, for example, you first join 50 kg, and a month 20-30% more. This happens not because your muscles have increased, but because they work altered. So, muscles learn.

That is why the first months of workouts need to be carried out with small weights with the maximum proper technique execution. the main task Teach muscles to shrink correctly. A novice athlete must comply with the exercise technique, trying to reach perfection. Having learned to feel and correctly cut muscles, progress will go quickly and in the right direction. It will only be used to increase the load and look at its example for how much can be administered in the gym or at home.

In addition, in the first months, the transportation of nutrients (oxygen, protein, blood, energy, etc.) is improved by muscles by expanding the capillary network. The bone-ligament apparatus thickens, which increases the power of muscles.

Muscles increase due to improved blood supply and accumulation of energy reserves. Please note that this is an increase in the "accompanying" systems, not the muscles, which increases their visual volume. As mentioned earlier, you will increase power indicators, gain 2-4 kg of weight at the first stage, and everything is braked on it. All because there was no growth of muscle fibers, the efficiency of work and accompanying systems simply improved. Muscle growth occurs in the next stage.

The period of hypertrophy

This stage begins after the preparation of muscles and organism systems for growth. Only configuring power supply, significant muscle hypertrophy will occur. After all, if the body can still improve in conventional ways (energy growth and accompanying systems), it will not resort to complex (increasing muscle cells).

the main task this period - to the most inflated existing muscular fibers. The stage is not so long, as many consider, the maximum cell size is achieved after 2 years, so for how many years you can be administered. In the details it looks like this: the first months of workouts will raise body weight from 70 to 74 kg. In the first year will add 10-15 kg and 5-10 kg in the second. The middle body of the person, taking into account the proper observance of training, will take 20 kg of mass.

Of course, on this set of mass does not end, although the cells reached the maximum size and no longer grow, there is an output. It is necessary to reproduce new muscle cells that will give more masses.

Muscle hyperplasia period

The main task is to achieve the division of muscle cells with high-intensity training with lightweight weights. New fibers will provide an additional volume. As a result, you can additionally score 5-10 kg of muscles in 1-2 years.

Most athletes unite the last two periods of one long 3-4 years in achieving the maximum set of muscle mass. In this mixture, it makes sense, training parallel to hypertrophy and hyperplasia, these two processes help each other, so progress will significantly accelerate.

Based on this, you can navigate how long it is possible to pump out.

It turns out that the maximum result can be achieved in 3-4 years, then everything is on site. But here there is an opportunity to further develop. It is necessary to raise the capacity of the body so that it can serve more muscle.

Systemic adaptation

The main task is to develop the other organism systems that limit muscle growth. Need to strengthen the foundation, namely blood system, nervous, heart, energy, tendon and other, they should be more powerful, which will increase yet more muscle. Making everything you need, you will be able to pump truly huge muscles. This is few aware of and knows how to use it, and who can, he stands on the Olympia scene.

This period has no deadlines, only a real professional is able to understand the whole essence and build your body as much as he wants.

So how much can you pump out?

If you want to pump large muscles, then hold the specified plan:

2-4 months pay the preparation of the body and the future muscle growth;
3-5 years Share (period of hypertrophy and hyperplasia) in achieving a genetic maximum;
Then make the body systems, use the transition and various trainings.

Know that it is possible to pump up to impressive volumes in 2-5 years and without pharmaceuticals. The main thing is to do everything right, not to lower your hands and always learn.

Mass you and relief!

i shall say how much time is required to get pregnant. However, statistics will help you determine an approximate period. On average, the likelihood of pregnancy occurs in one menstrual cycle in a couple capable of childbearing is 20-30%. About 84% of steam can conceive during the year, if they are not protected and have sex regularly. Half of the remaining is able to conceive a child with a natural way for a follow-up, if it does not leave its attempts. This means that one pair can conceive from the first attempt, and the other will need about 2 years.

How much time you need to pump press

And some healthy pairs will need even a longer period for conception.

The following factors can have a significant effect on your fertility:

your age, your food and lifestyle
your second half, its food, lifestyle and profession
chronic diseases
dysfunction reproductive system
how often do you have sex.

Some women try to increase the chances of conception by calculating the exact date of ovulation. Nevertheless, doctors advise not to focus on the period of ovulation and not limit their sex life A few days of the menstrual cycle. This can lead to emotional stress, which does not contribute to conception. It is much more useful to have sex regularly that in the case of ovulation in the right place there is always some number of spermatozoa. Good mood And sex pleasure greatly increase your chances of success.

Discuss how long it may be necessary to conceive, in our community!

Forum about internet marketing\u003e Not about work\u003e Sports\u003e Athletes, help the council (type shape)

View the full version (in russian): Athletes, Help the Council (type shape)

14.05.2012, 11:46

- 30 meters run
- Running 100 meters
- Running to endurance
— power exercises.

run, how else? Running on a large distance (only do not start sharply)
Well, swing ... (hands, feet, press, etc.)

14.05.2012, 11:50

I have 1.5-2 weeks.

14.05.2012, 11:51

run

---- Posted on 14.05.2012 at 11:52 ----

It's easier to score and not steam, the nerves will be more.

even 5 times (5 days) run on 1.5-2-2.5-4 hours (up to 4 hours, shorter), and you already have power and endurance will
And if seven days, and another 6 hours - you can win the Olympics ...

1. Power - proper and on time, vitamins, minerals are required. During the coaching, the liquid is not abused, but before dewatering, the body is not brought. If there are some isotonic - use little. Immediately after training, it is impossible to drink a lot.

2. Warming up and stretching. During the "downtime", the muscles lose elasticity that is worn injuries, so the warm-up must be performed very carefully.

3. The first classes are pure offp and a little run. From running exercises (as for a football player) - Skylists, running with a high lift hip (knee), "deer" run, several types of accelerations - face, back, shuttle run - also a couple of species, with a turn and without.

4. Do not immediately run on the hard surface - best on the grass, on the rod of the stadium. Sand is good, but not much, not immediately and not at the heat - put cardiovascular.

it is logical, but the most quickly need to dial ... advised on the beach on the sand run ...

yes no, I want to play the summer season, because it is important for me) as if for yourself and for sports interest
And the big load will be, if you run on the water, at least knee.

Aleksandr Sozykin.

15.05.2012, 22:23

Buy an old ural with heavy steel Rama, replace the gazebo on the softer and ride every day half a day. Help and push-ups. Salo for a couple of kilo burns, and more and more and more time ...

Need to buy creatine, l-carnitine and amino acids

Aleksandr Sozykin.

16.05.2012, 16:17

😮 This is first needed to get a grandfather on a gasoline factory, otherwise the TC will go broke.

For 1.5-2 weeks, probably only a bucket of anabolic sterides will help
- Power exercise
Given that even a prepared athlete, a muscle group after training for several days is restored - time is too small. Growth for 3-4 training - fantasy.
If you overdo it - to engage in hours, it will only lead to the destruction of tissues. Catabalism. Emotional stress from the unusual organism of protracted training also contributes to the emission of hormones that will kill all the results. Only if you try to cheat hard)

For a week, only water goes, what a salty is there .. and the heart will break the heart so that from the pair of steps will be headed, where else to run there. I just got out of my heart, tried ..

rtyug is not enough. If there excess weightAnd the TC about it said nothing, then in 5 days only shortness of breath will begin to disappear.

sharply can not start
Yes, if the weight is big, the load is not a very big heart
If a man of medium height and weight of more than 80kg or so ...

actually, with a coach it is better to start

17.05.2012, 04:25

I have a 1.5-2 weeks that would gain shape, namely:

Unrealistic.

The first integrated occupation explodes the muscles, you will not do anything after it for 3 days.
For running, it is ideal for an increase in distance with each run for 200m, and always on the finish 150-200m you need to run to wear. It is unrealistic to take jogging into such a row, for tangible results you need at least 2 months. That's when you open 2 breath, then the run has benefited.
Alternatively, the crossbar remains, but there is no time for this time.

The form is recruited at least half a year, I mean when you can run in a fast pace of 5-10 km without problems, make 15-20 pull-ups on the crossbar + elementary exercises.

He is an athlete, now he has a heart and lungs like a horse, a real overweight will start to gain only to 25g, and now, most likely, thin like a bike :)

TC, restore it easy :) Muscle memory still holds

no gasoline more efficiently: crazy:
dispersed, jumped up on the gazebo, rolled 10 meters, then again dispersed, rolled, etc. - Interval training 😀
Then it is better to buy a tractor, caterpillar, finally efficiency will be excavated.

05.06.2012, 15:40

Sabzh, did not think that I would once raise this topic on the SEO forum, but I was terribly puzzled, or rather set before the fact.
At the young age (from 7 to 17) was engaged in professionally football, now I am 20.
Three years I was a lot of sitting at the computer / worked, I was engaged in football, but not so much professionally + "fond of" alcohol (not very often).
Last month I generally beyond how I rested - I did nothing.

I have a 1.5-2 weeks that would gain shape, namely:

- 30 meters run
- Running 100 meters
- Running to endurance
- Power exercises.
There will be sponsors and guidance, everything is very serious 🙁

Guys, taking into account the fact that everything is higher than before it was at the highest level, but after a long rest with a strengthened work now, you can still restore it for 2 weeks to restore for 2 weeks?
The first week at least 10%.

Nonsense is all but there is nowhere to go)

dumbbells, rods and gym with running tracks to help you and in general in a couple of weeks to come into the form not really like me

05.06.2012, 15:47

And the heart will drive the heart so that from the pair of steps will be headed, where else to run.

I just got out of my heart, tried ..

TsSU nasived the Soviets, he practiced and now runs faster Mazda.
http://searchengines.guru/showThread.php?t\u003d718434.

22.06.2012, 13:01

I have 1.5-2 weeks that would dial the form

late to drink Borjomi.
Here even hormones / steroids will no longer help.
The Council is one: I write down to the simulator, pay the coach, so that you personally trained you (at least the first month, so that he saw that you imagine and most accurately made a program for you, since we all are different and engaged "on the advice from the Internet" anyway that it is treated after falling from the roof), and not chased, it makes no sense to tear and throw on the start. A couple of times a week to run for stamina; More often - you will be tired wildly and you can not normally recover.
Nothing anyway do not have time to do in 2 weeks, but for the next time it will be able to cook. And in general ... if the man does not teach himself to physically exercise / exercises, then this is already a woman

seregkaz, eat in the morning long carbohydrates (rice, buckwheat), throughout the rest of the day only proteins, without fanaticism - 5-6 times a day of 200 grams. Excuse salt and sugar. Peah's waters are much as much as possible during training.

How much time do you need to become best friends? Resort by scientists

For half an hour before, during and half an hour after run - do not drink.

On physical exertion - 3 days a week in a gym on the course general training (without breaking through muscle groups, just download everything stupidly, one exercise for each group, too little for breaking time) - beat the week, after the second nothing will happen. The focus on the legs do not need - you can't bring to recover on time. Do basic exercises - squats with a barbell, break, Lying is lying - all major muscles are involved in them. Do not forget before and after training twist the ellipse for about 15 minutes - safe for your knees is useful for the heart.

In the evening Cross every day, easy jogging. Start with 1 km and add every day 250 meters. At the end of the cross, without stopping accelerating to the maximum last 100 meters.

By additives:
- in front of the simulator 1 aspirin tablet
- Supradin - 2 tablets every day after morning meals
- If there is an opportunity to purchase amino acids, asked with marking 1800.
2 in the morning, 2 half an hour before training in the simulator, 3 in the middle, 2 after half an hour after graduation, 2 before running and 2 for the night.

On this program you will get the highest possible result. Time is limited, but the benefit will be, the main thing is posting and start as soon as possible.

damn, lately noticed the date of creating the topic. Well, where can my tips help some thread ...

I solicably raised speed and endurance, thanks to the advice of one handpack, and in just a month!

In general, it is necessary to run on a day 5 km. The first day you run 5 km, but the first 2 run the usual speed, then you accelerate and run with maximum speed Meters 200-300, after which there is a risk of a common run, then again 200-300 meters, I have three to four approaches. Second day running just 5 km with its speed. And so 6 days a week (just every other day) and one to rest, it helped me a lot. For the second month I run, stamina and speed has grown unrealistic, now just Torpadda)))

I do not know how in two weeks, is it really possible, but you can clone.

25.06.2012, 16:01

😮 Mark faster, and not risk stamina.

Yes, it is not difficult for a normal body. I mean Bola less sports. I run, though not every day, but I run 500 meters 11 km per hour, 500 meters 15 km per hour and so alternate all distance. There is almost no residence. This is a matter of habit. To top 3 km, it seemed like a tough load, and now sometimes I even run even norms.

Sergey Bushuev

10.07.2012, 11:40

I think this feature of your body. I drink 25 drops and running 6km before training. Heart standards. The wife also drinks and runs 5 km and also the heart of the norm.

I agree about the carnitine, there is nothing terrible in it.
When the first time I bought it was afraid, even the doctors asked. They answered that the carnitine in moderate doses would not only harm, but somewhere adjusts and the metabolism and the overall condition of the body. Our body allocates it, but not enough.

It seemed to me, more efficiently carnitine. Like with cherry)
When I plan a long training, the cap on the liter of water and drink throughout the workout. When just run in the morning, in the evening, I drank, again, the cap is only a volley in 10 minutes before jogging and drove))

download .. and during pitching eat bananas

Hello, dear reader of our site!
We will be glad to assist you in solving all the questions you are interested in. You are worried about the question on how the word is written correctly " FOR". Ply or separately? Why? Argument your choice, as well as explain the spelling on visual examples.
For a start, let's get used to the fact that we have to learn for the word.
In combination "on length Two months "" Throughout "is a derivative pretext (i.e., formed / produced from a combination of nouns with a pretext).
Exists Two derivatives of the pretext (indicating the temporary relationship) with writing and at the end: for the distance (denotes temporal Cut, how long?

How much is needed "Vchend" something "lose weight"

Which is close to the non-derivative pretext for, for example: "per year" / "over the year"),
IN thread (indicates the close attack of any event, its expectation, the period (time) is close to non-derivative The pretext before, for example: "Before the holiday" / "On the eve of the holiday").
Formula for memorism (So \u200b\u200bI call informal reference rules): Time derivatives We write with and (throughout, in anticipation).
I hopethat you learned today's lesson and made certain conclusions, namely how it is necessary to disassemble words in the composition, allocate the main morphems of the word. Based on all above saying and the examples given. I think you have learned the topic, and our team was able to answer all the questions exciting you!
We wish you success and good luck in all endeavors!

— For Every day I was very cold and lonely, but then it became much better.

For those who want to be a real professional footballer

The material is addressed to footballers, their parents and friends, coaches, school funns, everyone who can help the football player in his sports career. The method of individual preparation for the game that we offer is exclusively practical developments obtained in the process of working with football players of various levels of preparation and age, in a team and outside the team.

Almost all methodical literature on the topic "Individual training of football players" is intended to coaches working in the Sports Schools, football academies or in professional teams, i.e. Coaches, fairly prepared theoretically and experience working with a strictly defined contingent of engaged in athletes.

But soccer playing various categories of athletes, having different capabilities in their physical data, on family circumstances, limited in time, etc. And therefore pursuing different goals in sports. Millions of people play amateur teams for their enterprises, universities, army units, in the championships of cities and regions. This is a huge army of football lovers, unfamiliar with specific terminology and the principles of theory Physical educationBut which also needs recommendations available in the form of presentation. They are not less than professionals responsible, to the best of their capabilities, are preparing for the upcoming games, play gambling, completely given to sports wrestling and want to avoid injuries so that the next day to continue labor, learning, service. And among them a lot of young people who are still dreaming about professional career In football and not only as a player.

In his youth, I was engaged in athletics, where functional preparation occupies a very important place. Then she was engaged in individual physical training of football players, where the main goal of classes was, achieving a high functional state to the upcoming games. In parallel with the classes in their teams, the players additionally trained in groups of 3-4 people. In one of the groups of young football players was my son Andrei, who began to seriously engage in football at the age of 12 in a simple school section and played in 17 years professional team. Later, in Germany I had a chance to engage in individually physical training of the player of the Amateur League of H. Maslar, who later played the team of the 1st German Bundes League. I had accumulated a certain experience and, having studied quite a lot of literature on this topic, I did some discoveries and conclusions that I would like to set out here.

Purpose of work:

1) help young footballers and coaches

2) attract more attention to the functional training of players.

3) attract more interested persons to prepare athletes. It can be considered the appeal and leadership to the action of those players who are not confident in their sports future. Also, experienced players will find a lot of interesting things here. I will be glad if you discover something new here!

Footballers

You want to be the best in every game, you want to become a professional. Remember, in one of the games you managed everything; Exact blows and transmissions, won all martial arts, managed everywhere and scored a goal, escaped injuries and tired less than usual. It was not a random luck, you were at the peak of a sports form. Such a form can be gained to each game due to individual additional workouts. Example training plan will find further.

Remember, breeder coaches are invited to teams only those players who stably show their best qualities.

Trainers

This work will allow you in a matter of minutes to draw up plans of physical and technical training Players individually or as part of the team. The modular form of these plans can be printed from our computer program on the Internet on the website: www. Football-Masgut.com. You can easily add your amendments to the proposed plan and more accurately distribute loads, with relatively small volumes of training work to achieve the best results. It is better to control the functional state of football players. To involve more interested parties in the training process, which will be able to help prepare high-class football players.

Parents

Your son plays football, you want to help him do it professionally, avoid injury and become successful in further life. You can help him! To do this, you do not need to have higher physical education. You will find here a lot of useful outlined in an affordable form. Further, in the method of individual preparation for games, more efficient exercises are given, when executing which your help will be invaluable.

Preface

In a football match of any level, you can see at least 3-4 situations when the player has an opponent's goal and does not fall into the target, although no one interfered, and it was close to the gate. At the same time, I hear the words of Commentator: "... He was aiming in the left near corner, but a little bit had not enough accuracy ..." In fact, the player just got along the ball, and he flew up as it was like. The foot, unlike the blow of a gun, does not have strict geometric forms, which means that shocks on the ball cannot be 100% aimed. Therefore, to achieve accuracy of shocks, gear and maintain this quality throughout game career, it is possible only to constant repetition. This is the first and most important condition. The same can be said about other technical skills and physical qualities.

The second condition necessary for the implementation of its football player best qualities in the game, is the ability to manage your functional state

It is no secret that the main cause of instability in the game season and the overwhelming majority injuries received by football players in games are, deterioration of the functional state, inability to prepare the body to upcoming game. The football player comes out on the field to play in not enough high sports form and tries to perform the tasks of the coach. As a result, bruises, stretching or more severe injuries obtained in martial arts. A vivid example of the trauma of the goalkeeper of the Russian national team I. Akinfeyev, obtained in a collision with Welliton. It seems that if Akinfeyev is at that time in the best shape, he would have managed to group and protect his (already weakened by the operation).

Thousands of young talents want to become football professionals play and train years, know what to do on the field, they have excellent technique, sometimes show (unfortunately, only sometimes) the highest skill. But in the end, lose perspective and at best play amateur leagues or leave this beautiful game due to injury or ignorance due to what to go further how to continue the player of the football player. Need to study!

The main thing to learn to manage your functional state (sports form), especially in the competitive period. Only in the state of the highest sports form during the competition athlete can best realize their moral and volitional, physical and technical capabilities, avoid injury. The football player must come to this state at the end of each meat cycle, that is, to the game.

Exercises for individual training

Individual training can not be to the detriment of the team, they must be extremely compressed in time and not tedious. Exercises must meet the tasks of physical and technical training, be as efficient and easily controlled by volume and intensity, so careful selection of exercises for these workouts is necessary.

Specifically, what are the most valuable physical qualities and technical skills necessary to players, do we want to develop and maintain during the week to the game?

Start speed, speed, accuracy of impact and gear.

Coordination, dexterity, power, speed in the fight for the ball.

Remote speed, endurance, frequency of movements, strength of the legs.

The strength of the blows, the strength and speed of the muscles, ligaments occupied by blows on the ball.

We chose four exercises, which, in our opinion, most accurately meet the specified criteria. We called them conditionally: Ex. № 1, UPR. № 2, UPR. № 3, and UPR. № 4. Later under these conventional symbols These four exercises will be held in the methodology and in computer printing of approximate plans. individual occupations by physical training. Next, we will look at them in more detail.

Attrets have a saying that determines the principle of running training "To learn to run, you need to run." When the exercises are selected, we also followed this principle: to increase the start speed, you need to start as much as possible; To learn how to beat the ball, you need to beat the ball as often as possible; To learn how to fight for the ball, you need to fight longer, etc. All workouts are interval. Recreation pauses, heart rate, duration of the exercise and the number of repetitions are strictly regulated in a week of training. For permanent control over the CSS, when performing these exercises, the players put on mobile pulsometers.

So, for the development and maintenance of the above physical qualities and technical skills, the following four exercises are proposed:

Objectives: Start speed, speed, accuracy of impact and gear.

The transfer of the ball in pairs into one is two touches, with a mandatory starting acceleration of 3-4 m. Tow the ball and return to its original position. Movements are shuttle, almost cyclic. The required pulse is achieved, the distance between the partners is 10 - 15 m., And the speed of the ball, i.e. Power of shocks on the ball. This exercise can be done without a partner, as in volleyball in front of the wall. The main task, starting accelerations towards the ball and return to its original position.

UPR. No. 1 is performed in two modes: the transfer of the ball into one touch and in two touches. When transferring to two touches, the first touch player directs the ball to his move, under the blow (not to be confused with the ball stop) and the second touch (blow) immediately sends it to a partner or in the wall. In fact, it turns out that the footballer continuously for 35 40 sec. Performs start-up acceleration and makes the transfer of a partner in a specified pulsometer pace.

UPR. №1 Teaches a football player not to turn off the game, always keep the case in the high start position. An example is the defender of the German national team E.Novotny. Through the entire game, not even in the game situation, it resembles an athletics in the position of a high start.

Upr.№1 train the ability of the football player to cross the ball accurately and quickly in the right direction, without a delay in processing or stopping. The pace of the game in modern football is increasing, growing the speed of the ball, any pass or the transfer of a partner (rival) more similar to blows and react to them, especially in the conditions of pressure is very difficult. Most often have to play in one touch or without reducing the speed to correct the ball on itself or under the blow. Technical reception "Ball Stop", acquires a new meaning. One of the coaches said: "The ball stops in two cases to break through the penalty and to carry home!"

UPR. No. 1 sharply increases the number of touch and blows on the ball during the workout. Develops the starting speed, the culture of the pass, the accuracy of the gear, blows from any leg, confidently controlled the ball, accelerates decision-making in different play situations. The results are noticeable after a month of classes. (Watch the video)

Objectives: coordination, dexterity, power, speed in the fight for the ball.

Strokes by chaotic flying ball with different parts of the body from any positions. The ball is fixed with a cord to the six. Grand length 4 meters. Coach (one of the players) keeps the pole so that the ball hanging on it planned over the lawn (floor) on different levels, within reach of football players.

UPR. No. 2 can be performed in two versions, depending on the tasks. The first option, let's call it Ex. No. 2 (a), the easiest, player hits the chaotic flying ball with almost no preparation of any, permitted in football, part of the body, after which it is immediately grouped for a new strike. Stroks can be from different points in the jump, in the fall, depending on the position of the ball at the moment and the situation in which the player is located after the previous strike.

In the second variant, we will call it Ex. No. 2 (b), two players are fighting for the ball "on Earth and in the air." The goal of everyone, ahead of the partner and the first to strike the ball. The struggle for the ball in the penalty area, for example, after the flank gear in a normal gaming situation, no more than 3 - 4 seconds continues, but in our training, the ball after each strike is returned to the fight and martial arts continues continuously, within 35 - 40 seconds. That is, the time of finding a football player in a state of struggle for the ball in such a training increases many times.

In both embodiments, the tempo specifies the coach that must after each hit or touch the ball quickly return the ball into the fight or under the blow. This is supported by the pace of exercise, and therefore the predetermined, the necessary pulse among athletes.

This is the simplest device efficiently to train martial arts, especially in the struggle for the riding balls. Exercise increases the contact time of the football player with the ball and with the opposing partner. In a continuous struggle for the ball, the players are tuned to each other (to the opponent), respectively, the number of injuries and injuries obtained in martial arts disappear, the injuries of angular movements on the one hand disappear, and the ability to avoid excessive diligence and unjustified risks to get injured on the other side . If you take a few nele stones, put them in the drum and rotate the drum for a long time, then the stones will first scratch each other with sharp corners. But then gradually these corners will be smoothed, and the stones will take rounded forms and stop injuring each other, about the same thing happens with football players with long-term execution of this exercise.

UPR. No. 2 develops spatial coordination, dexterity, speed, skill to fight for the ball, win martial arts, cover the ball by the body, etc. effectively for testing attacking actions (closing the ball in the gate) and the interruption of flanking programs in defense. (Watch the video)

On our video, it is clearly visible as UPR. No. 1 and UPR. No. 2 make, former player "FCBayern" Munich Polyak Slavomir Vochikhichovsky and a player "Viktoria" Cologne Japanese Gall Dommpir. Pay attention to the active position of the housing from football players during the entire time of performing these exercises.

Objectives: remote speed, endurance, frequency of movements, strength of the legs.

Running in the mountain, running on the stairs. This exercise is convenient to do on the stands of the stadium or on any staircase, where there are at least 30 - 40 steps. UPR. No. 3 can be done in two modes, step on every step or jump through the step.

This exercise has a cyclical nature and therefore physical exertion doses extremely accurately. It should also be noted that, Ex. No. 3 gives the same training effect as the most popular at the athletes, the jumping exercise "Multickeys", but not, the danger is injured an ankle or knee joint.

If there is no proximity to the stairs, you can find a suitable slide on the ground and we have no fundamental difference, if you manage to maintain the necessary pulse.

UPR. No. 3 is indispensable in high-speed-force preparation, for the development and maintenance of high-speed endurance, remote speed, frequency of movements, speed and strength of the legs. Also improved running technique. (Watch the video)

Objectives: Power of impact, speed of muscle speed and strengthening bundles engaged in hitting the ball.

Working feet (scissors) on water. Hands to rest on the edge of the pool (reservoir), to make harvest blows on the water. The required pulse is achieved at the expense of the frequency and strength of the blows of the water.

We want to draw your attention to the exceptional efficiency of this exercise. It was noted that Brazilian children, chasing the ball on sandy beaches, have preoccupative shocks with a short shuffle of legs. It was explained by the fact that they were crying a lot and they are well developed abdominal Press And all the muscles of the legs occupied when hitting the ball.

UPR. No. 4 in normal conditions is quite difficult to organize (a swimming pool, water), so you can do this exercise separately during the day.

To put a hit (Pascence accuracy), it is necessary to beat the ball repeatedly, but if you endlessly increase the number of blows in training, then muscle injuries, ligaments, joints begin. Especially vulnerable cross-shaped ligaments and meniscus knee joints. And here an indispensable exercise for their safe development and strengthening is UPR. No. 4. Especially it is effective during the recovery period after injuries of the musculoskeletal system (watch video).

If there is no pool, make UPR. No. 4 - a. We dress on the feet of weights. Loki on the back, vertical and horizontal maugh legs (scissors) with maximum amplitude. (Watch the video).

As you can see, all exercises are performed not only with partners, but also alone, which is very convenient. If for any reason the football player is not to do with whom, it can prepare for the upcoming game on its own. Provided http://football-masgut.ru.

Do not be afraid of large physical exertion. To overcome the psychological barrier, many famous athletesParticipated in extremely heavy competitions in other sports. For example, once in the annual traditional Marathon mileage in the Baltic village Village, members of the Baltic Boxing Republics in full force participated in full.

In sports sports, the most important physical quality is special stamina. The development of this quality, does not know borders at all. If the principles of the "Theory of Physical Education", such as the principle of systematic, can be achieved by phenomenal capabilities. World record holder, English Stayer D. Bhedford in training was done up to 15 km. Jumping exercises. In order for the musculoskeletal system to withstand such loads, you need to continuously and consistently increase the number of exercises. But some volitional efforts and compliance with some principles, for this, in some stage of the training process will begin injuries or the training effect will be insufficient. Therefore, it is necessary to know the various training techniques. If an athlete wants to achieve something more in sports, he should not rely only on the knowledge and experience of coaches. We must try to "turn on the brains." In any profession, the better the student in its topic, the more chance of becoming a master. There are no exactly identical methods of training, as there are no absolutely identical athletes. And there are no techniques suitable in all parameters to each athlete. Learn everything. The more knowledge - the greater the chance!

And the coach, and the athlete must believe in the methodology they chose, no training without this faith will lead to success. The player's career depends on the set of components: the psychological attitude, the ability to take place in the team, physical and fighting qualities, from gaming skills. But the most important thing to achieve high results in sports is the ability to learn. Football - our school!

High sports form achievements

The main task of training is to bring a football player in high functional state (At the peak of a sports form) directly to the game.

The main means of achieving this task is correctly selected exercises.

Sports form is recruited by three components:

accurate dosing volume and intensity training activities;

proper use of recovery tools;

changes in the diet.

We will look at these components, every day between games. The most common mode football matches - One game per week, most often on Saturday. Based on this, compiled sample plan individual training sessions for the week.

As we have said, workouts are interval, in the intervals of rest between the series you can do stretching exercises. Czech is controlled by mobile pulsometers. In our technique, a small carbohydrate abstinence is provided. That is, we offer the following: after playing 2 - 3 days, a little limit yourself to the use of carbohydrates (sweet, flour, lemonade). Then it is important to increase the content of carbohydrates in the diet, gradually, day after day to the game. But this should be strictly individually and under the doctor's supervision.

The first day (posthardy).

The task as quickly as possible to recover after a tense game. The athlete is tired not only mentally and physically. During the game, especially in hottime, the body is dried, and together with then mineral salts are washed out, the carbohydrate and protein balance and others are disturbed, the body is depleted.

Training is restored. It can be light run, walking, swimming. Everything is done in the hunt without voltage. Light cross or walking on the forest is desirable outside the team so that no one distracted and the football player can again and again scroll through the episodes of yesterday's game, analyze and make any conclusions for themselves.

Massage, light sauna, any cultural events will help recover.

Caloric nutrition with high content of vitamins (juices, vegetables, fruits). It is important to restore the water-salt, protein and carbohydrate balance in the body.

Second day.

The task is to draw into the work schedule of training, prepare for extension of loads. Thorough warm-up. The entire set of exercises is performed at the level of the aerobic threshold, that is, the duration of exercises up to 40 seconds. Heart rate up to 150 beats / min. Carefully monitor the restoration in the recreation intervals between the repetitions. For 2 min. The pulse must drop to 80 - 100 ot / min. If the pulse decreases slowly, then next exercise Do the pulse up to 130-140 Ud / min.

It is not bad on this day to get a common massage, and also to warm in the sauna. Any (non-alcoholic) cultural events.

Restore the water-salt and protein balance in the body, but refrain from excessive use of sweet, flour, lemonade.

Day Three.

Thorough workout. UPR. № 1, UPR. № 2 and UPR. No. 3. Interval training on the pulse up to 160 ° C / min. The number of repetitions and speed is growing, but not the duration of the exercises. Pay attention to restoration in the recreation intervals between repetitions, it is shorter than in the previous day. The pulse is lowered to 100 - 110 wt / min, but not more than 2 minutes.

Not bad on this day to get a common massage or foot massage. Restore the water-salt and protein balance in the body, continue to refrain from excessive use of sweet, flour, lemonade.

Day four.

Thorough workout. The whole range of exercises. Interval training on the pulse up to 170 ° C / min. The number of repetitions reaches maximum values \u200b\u200bthis week, intensity is growing. Recovery in recreation intervals between repetitions is even less, up to 110 - 120 wt / min., But also as in the previous day, no more than 2 minutes.

Not bad on this day to get a common massage or foot massage. Caloric nutrition. Restore carbohydrate, water-salt and protein balance in the body.

Fifth day.

Thorough workout. Only UPR. № 1 and UPR. № 3. Interval training with maximum intensity on the pulse up to 180 ° C / min., With recreation intervals up to 120 - 130 ° C / min. The number of repetitions is sharply reduced. Light sauna. Not bad on this day get a common massage, foot massage. Caloric nutrition with increased carbohydrate content.

Day sixth.

Thorough workout. Only UPR. № 1 and UPR. No. 3. Interval training with maximum intensity on the pulse up to 180 ° C / min., With recreation intervals to 110 - 120 ° C / min. The number of repetitions is reduced.

Please note that when hitting the ball, the strongest load on the bundles of ankle and knee joints occurs. Bundles are restored 48 - 56 hours, so this day to beat the ball is not preistently for strength, but on the technique and accuracy.

Also on this day, unwanted exercises on the abdominal press, push up arms, cycling and other exercises requiring monotonous efforts.

Powered with increased carbohydrate content.

Seventh day.

If you have prepared for the game, but could not participate in it (canceled the game or were in stock), then repeat the training session provided for on the 4th day of the week, or implement the accumulated energy in a different way.

Exercises

Exercise No. 1 develops start-up speed, sharply increases the number of touch on the ball during the workout, increases the accuracy of gear and blows from both feet, the ball is confidently controlled, the rate of decision-making in different play situations is raised. The results are noticeable after a month of classes.

Exercise number 2 The ball is fixed with the cord to the sixth and after hitting returns to the player, this exercise effectively develops the coordination of movements, increases the contact time of the player's football player. You can work out the closure and interruption of flank gears in the attack and protection. This device is super efficient to train martial arts, players can fight for the ball continuously.

Exercise number 3 Rating on the staircase is indispensable in high-speed-force training, for the development and maintenance of endurance, remote speed, frequency of movements, speed and strength of the legs, and also improving the running technique.

Exercise number 4 To put a blow (accuracy of Pas), it is necessary to beat the ball repeatedly, but if you begin to increase the number of threads in training in training, the muscles, ligaments, joints and here are an indispensable exercise for their safe development and strengthening. It is especially effective during the recovery period after injuries of the musculoskeletal system.

Exercise number 4A Effective exercises, to improve the accuracy of the Pasa football player.

Among many of us there are not only those who in their aspirations to have the body of Athlete wishes to lose weight, but those who want to gain a mass. Usually, this question is interested in a very thin physique of guys and girls. And if you are from their number, then this article on how to gain muscle mass, just for you.

Sleepy began to be considered a peculiar disadvantage of only recently and then against the background of increasing popularity that bodybuilding and heads are actively acquired. That is why the number of people who want to increase the body weight slightly, as well as learn how to do it correctly, has increased significantly.

To gain a lot of her body quickly and correctly, it is necessary to comply with the basic recommendations of professionals. In general, they are four rules. And if they won't stick to a thin man or a woman, they hardly have to create an athletic body. So:

The first rule - This is an enhanced nutrition. As it would be trite not sounded, those who plan to gain weight as quickly as possible, you need to eat more. And before tying a body weight, you need to clarify which products will satisfy your wishes, because it is not always necessary to address the help of sports complex drugs (proteins, amino acids, etc.), if you can dial a lot with the help of conventional products. It is worth noting that to achieve muscle buildup or a girl is quite real, if you enjoy a special power program, where all products are collected in balanced menu. How to make an individual course designed for a set of muscle mass, we will tell more detail a little lower.
Second rule, no less important than the previous one, is zealous workouts. Regular sports is the key to the fact that the body weight gain will be distributed evenly, and as a result you will get a harmoniously folded figure. It is advisable to do at least every other day (3 times a week). For those who are interested in how to gain muscle mass, you need to know a special rule of training - it is better to make a little approaches (5-10) with maximum weighting agents than to make many repetitions with a small load.
Third Rule - Full holiday. Lucky person seeking to increase the mass of his body, must be set off and take breaks between training so that its body can mostly increase the mass as much as possible. Dry weight will increase more rapidly, if allowing the muscles to fully recover and maintain the result achieved during the training period in the recreation period.
Fourth Rule - Be sure to motivate yourself and strive for achieving the goal. If you are really interested in a set of mass, then you reach desired result Quickly, provided that you will want this cell of your body. Of course, for this you have to work a lot. It is those who organized the right approach and guided by a huge desire, as a result, they sought outstanding success. Here will help.

First steps to a beautiful body

So, the basic rules are voiced. But what will look like a set of muscular masses for beginners
on practice? Many of those who plan to build muscles and stimulate an increase in the mass of their body, start incorrectly. Often newbies that never engaged in sports and not practicing bodybuilding are beginning with the use of additional vitamins and drugs that stimulate the growth of muscle tissue.

Among all sorts of drugs that take practitioners bodybuilding athletes are really effective and safe for human organism Complexes on protein basis are considered, amino acids (L-carnitine, in particular), creatine and.

At the same time, few people know that you just need to eat right, in order to get the same effect that manufacturers of synthetic additives promise. Considering that only additional muscle growth stimulants will help to gain weight very quickly, many risks harm to their health, and not obtained as a result of excellent athletic forms.

The main key components of the successful collection of body weight are, as we have already said above, intensive training and correctly selected diet. And all about the set of muscle mass as part of the execution of only these two items is shown below.

Physical activity

Those who decided to increase the weight of their body due to the muscles, first it is necessary to compile a workout plan. Without high-quality physical exertion, all calories entering the body will only be converted into a fat mass. However, agree, this is not the result that I would like to achieve a thin guy or a girl. Especially those who are interested in a high-quality set of pure muscular mass.

Newcomers whose forms are far from the forms of mesomorph (such), to start standing with a short training of 3 p per week. Optimal time One lesson is 30-40 minutes. It is not recommended to train longer, since the body of thin people will be difficult to cope with physical exertion. Especially on initial stage Exercises when dry weight is supplied to con.

I wonder what is better to include in the program of classes, a beginner athlete must necessarily pay attention to. It can be:

different variations of the press;
pull-ups and push ups;
squats and others.

But exercises on the simulators are better to avoid, because such workouts are directed more on the "grinding" of muscles than on the rapid set of its masses.

The study of the technique of basic exercises should be started gradually, mastering small weights at the initial stage, gradually increasing the load to the maximum. As is known to many professional athletes, to achieve visible results as a compressed period will allow the "base".

Exercises that directly represent this category, subject to careful observance of technology will help grow your muscles as "on yeast." This is due to the fact that during their execution a growth hormone is produced. For a set of dry muscles is the most efficient and natural tool, which is stimulated by basic exercises. And that is why they are encouraged to include not only novice athletes in the mass collection program, but also more competent athletes that have long been practicing bodybuilding.

Pamping

And even in order to accelerate the growth of muscles due to sports activity, special techniques can be used. For example, one of the most effective techniques is considered. Practitioners Bodybuilding Athletes are often resorted to this technique, because it allows them to achieve very high results without using heiners, amino acids, other additives.

Pamping - Word borrowed from of English language and meaning "pumping, filling." And the work of the muscles when reproducing this technique fully justifies its name. This is due to the fact that the increase in the volume of muscles contributes to the rapid flow of blood to them, which forms a kind of swelling. Such a process is due to the frequent repetition of the same movement in the minimum time interval. Athletes who know how to dial a dry muscle mass due to a pamping technique, first performed with a moderate pace, for example, laid 10 of 15 exercises, and the remaining 5 are made with an increased rate.

What should menu?

Since quickly gain muscle mass - the task is not from the easiest, before starting active actions it is better to know all the secrets of the program. Including food relating. After all, many exaggerate the benefits of complexes sports nutrition, ignoring the laws of nature and properties of various products.

As for the menu, it must prevail products containing protein. Therefore, you will have to give up from the usual diet. Including it will be necessary to exclude fatty food from its menu, so that the desired dry weight has not been fat, as well as alcohol.

Those who are interested in how to quickly gain weight and muscle mass, you need to eat rich nutrient and useful food daily. Boiled chicken breast, nuts, fresh fruits, vegetable salads, beans, some cereals (wheat, pearl, rice white, peas, barley), Freasha, berry fruits, etc. - it is those products that help a lot to gain a lot.

By contacting the basics of proper nutrition, which the mesomorph is not always adhered to, a newcomer set of a newcomer should be organized with the important needs of its body. And, first of all, this is that the thin person must eat so many protein products so that every 1 kg of his weight accounted for 2 g and more proteins.

Main products

The most useful for a seemingly raising a lot of their human body will be the following products with a high level of protein in them:

low-fat milk (kefir, milk, cheese, cottage cheese);
boiled fish is not fat;
tuna (canned);
boiled poultry meat (chicken or turkey);
proteins of plant origin (peas, nut, soy, etc.);
pink salmon;
boiled eggs;
peanut or almonds;
berry smoothies.

For a set of muscle mass, this list is of particular value, since the menu-compounded on its basis will be full for each wishing to correctly increase the mass, both a woman and a man. Although, starting to plan your diet, many newbies arise no less relevant issues. For example: "How to dial a dry muscle mass?" Or "Which of the products familiar to us will help increase weight?".

Among the everyday diet of a typical modern person, there are certainly products that contain important proteins. But besides them, carbohydrates may be present. And, as you know, they accelerate the increase in body weight, however, this is not the muscles, but the future fat layer. For example, pasta, some cereals (oatmeal, buckwheat, rice brown), bread and similar products contain simple carbohydrates. So it is better not to include them in your diet gaining weight.

Features of daily rations

Another important point that should not forget the loud guys and girls is the frequency of nutrition. To gain high-quality weight, you need not only to prefer protein food, but also to know when to eat and what can be drunk. As in the case of a slimming, eating is preferably 5-6 times a day. The difference is only in calorie and composition of products from losing weight and wishing to recover due to muscle growth.

In addition, you need to constantly drink water. It is very important for the body of a person engaged in sports or bodybuilding. As a losingser, so the weight of the weight should be regularly drinking about 10-12 glasses of clean, fresh and non-carbonated water. At the same time, you can drink juices, smoothies and other yummy, but it is better to use them in the morning.

It is worth noting that for fast and efficient weight gain is also recommended before bedtime to use an easy protein version. To prevent catabolic processes and detain the release of proteins per night, you can eat some low-fat curds or drink a casin-based cocktail before bedtime.

As for nutrition during physical training, then interested in how to effectively increase weight, do not exercise in an empty stomach. So, before the estimated start of classes in 1-1.5 hours you will need to eat. Immediately at the end of the training session, it is highly recommended to drink a protein or carbohydrate cocktail.

You can also eat 1 banana (for a set of muscle mass it is no less useful than protein mixtures), picking it with a glass of milk. Feed before and after training, professional athletes advise every 3-4 hours.

And last - everyone who wants to know how to quickly gain a mass, you must keep track of the effectiveness of classes. Training at home either in the gym, you must record the result obtained every 1-2 weeks to ensure that the mass growth trends. An increase in body weight by 0.5-0.8 kg is a great indicator that weight gain is high quality.