Do you feel discomfort and discontent with your body? There is a great output - special the training program that allows you to pull up and pump the body in just one month!
The program is based on a four-day plan, which allows you to effectively work out and pump muscles. After 30 days, the press is formed by beautiful cubes provided strict execution All the exercises listed below and with regular classes.
In fact, the rapid building muscle does not require too much effort, the achievement of the result can be accelerated using the workout program proposed in this material.
No matter where to train at home or in the gym with the aim of pump the body for a month, This process will somehow be accompanied by a number of difficulties and even failures. To achieve the indicated result, as a rule, calories are overly cut, and cardiotrans is added with tons. As a result, a person loses patience due to feelings of exhaustion and everything has to start first.
To avoid such errors, you need to adhere to a specific plan and recommendations specified below:
- The classes of classes must be melted and begin with the implementation of the program exercise complex - 4 workouts per week.
- The diet must be compiled so that the daily calorie rate does not exceed two thousand. At the same time, there should be no more than 20% for the share of fats per day, the rest of the equal part must be distributed between proteins and carbohydrates.
- Progress monitoring: Making photos and weighing.
It should be noted that planning is an important component, which largely depends on the effectiveness of classes. No one should encroach at the time allotted for the training, so it is better to pre-discuss it with others, emphasizing their attention on the fact that it is a fundamental question. You can not interrupt exercise! The result directly depends on the discipline, diligence and patience.
So, to achieve the goal for a month, you need to use the plan described below. The program is divided into 4 classes aimed at working on three main muscle areas: upper and,. Each training is held once every week, that is, only four different training in Week. Thanks to this training plan, a month later, the body will become beautiful, relief and tightened, like a bodybuilder.
Training Program: 30 days plan
Immediately should be clarified that it will be about intensive training. Only hard work will ensure the achievement of the striking effect for four weeks. Newbies can increase the time of rest, as well as do not perform supersets.
Remember that food plays an important role in classes. Use will speed up the process of forming the relief. Abdominal muscles can be increased by inclusion in the diesel protein diet, which is rich in minerals, vitamins, protein.
First day
Lifting hips for maximum height
When performing this exercise, make sure that you raise the hips as high as you can. Performed: two approaches with repetitions 15 times.
"Scissors"
It is performed as much as the first exercise with a 30-second rest.
"Janitors" using a bar
Take the position lying, and holding the rod to raise your legs to the right with respect to the projectile, then left. The number of networks and repetition is the same as in the first two points, but with a minute rest.
Rush on a flat bench
Source position: in the position lying to raise the projectile and hold it in this position. Inhale, slowly return to the initial position. When moving the rod, it is necessary to focus on the muscles of the chest. Performed: two approaches with repetitions 10 times with a minute break.
Bench at the bench (narrow grip)
Elbows need to hold closer to the body. Number of networks and repetitions, as in paragraph No. 4, a minute rest.
Extension of hands
Exercise on triceps using rope. Source position: Take the ends of the rope, holding the body inpatiently lower your hands, then smoothly return to the initial position. Performed: two approaches with repetitions 10 times.
Push
Performed with cotton. Three approaches 12 times with a 30-second break for rest.
In order for the result not to decline, it is recommended to strictly follow the plan and correctly perform exercises, including the number of approaches and repetitions. From the speed of execution of this training, it depends on how quickly the fat will be burned and the relief will be formed.
Second day
Planck
Performed with raised hips, that is, the body should form a straight line: from head to heels. The minimum holding time of this position is half a minute. Performed: two approaches of 1.5 minutes.
Be sure to perform for the specified time: two approaches 1.5 minutes with a minute break between the sets.
Cyclic twist
Exercise is performed in the following way: right leg Rises to the chest area, while the position of the left foot should be parallel to the floor. Then the body rotates to the right, after a small pause return to its original position. Performed: two approaches 20 times with a minute break to rest.
Squat
Exercise is performed in three approaches 10 times with a minute break.
Deadlift
When performing your head, it is necessary to hold in a position with a small bias back. Not a look into the ceiling, but the direction of the chest forward. Performed: three approaches 10 times.
Rush IKR
This exercise is particularly friendly for beginners who do not have any physical training. Number of networks and approaches as in the exercise No. 5 with a break in one minute.
The third day
Lifting the knee
It is performed on a machine, equipped with resistant elements for the back and elbows. It is important that during the execution of the exercise the spin was near the machine, and the position of the elbows on the stops is under the shoulders. The knees slowly raise up, then smoothly return to the initial position. At the same time, in the process of performing the position of the knees should be in parallel with respect to the floor. Repeated exercise 15 times, two approaches.
Pressing the knees
While doing this exercise It is important to monitor your breath, do not delay it when the body is held in voltage. Performed: two approaches with repetitions 20 times.
Rotation of legs for 360˚ lying
In the position lying to make rotational movements of the legs that are held together. Performed: two approaches 15 times with rest for a minute.
Tightening
In order to complicate the exercise, it is necessary to hold the housing as soon as possible, only the hands should move. Performed: three approaches 10 times with a break per minute.
Dumbbell thrust in the slope
When executing you need to try to keep your head smoothly. Repetitions and approaches, as in the previous exercise.
21’
It is important that the hands do not leave above 90 degrees (in the first 2 versions). Three sets for one time with a break in one minute.
Fourth day
Throw the ball
Used medical ball.. Right position: legs on the width of the shoulders, the ball is raised above his head. Make the most strongly throw so that the ball touched the floor. Two approaches of 15 shots.
Side throwing ball
Source position: The medical ball is held by straight hands in front of the chest department. Turn the body to the wall and throw the ball, attaching the maximum effort. Catch the ball and quickly repeat the throw. The number of approaches and sets is similar to the previous exercise.
Case Rotation With Ball
In the standing position to take the medbol with two hands. Then turn the torso to the right side to the limit, and the look should be directed to the ball. After that, turn the body in left. Performed: two approaches 15 times with a minute of rest.
Army press
Before performing the exercise, you need to make sure the position of the hands is correct - a little in front of the projectile. Take a barbell and raise it to the breast, then above your head and smoothly without jerks to return to its original position. Performed: three approaches 10 times with a break per minute.
Rod rise
In the standing position hold the shell parallel to the hips. At the same time, the hands must be drawn down. Raise a barbell in front of you and delay for a second, then smoothly return to the starting position. The number of repetitions and networks as in the previous exercise.
Lifts of dumbbells (side)
In the standing shoulders hold back, slowly raise dumbbells to the height of the shoulders to the limit. To withstand the pause and then smoothly return to the original position. Performed: Three approaches with repetitions 10 times with a minute break.
This training plan Allows you to achieve visible results for the month. You can deal with other people who want (familiar or friends) for greater motivation. The body should look perfect - you can not forget about it!
Most women have men's strength and attractiveness associated with pumped up embossed body. It is a well-folded sports figure that the man is healthy and full of strength, which means can become an excellent partner and in the future father of the family. It is not surprising that many men, especially a thin physique, strive to pump muscles as soon as possible and increase their attractiveness in the eyes of the opposite sex. But here, how to pump a beautiful man with a man ( top Or all the muscles of the body)? Where to begin? How to choose the right workout program? And how much time can you get the body of your dreams? Answers to these and other important issues we will try to give in our article.
It is common that the guy at home is impossible to achieve sports physique. In fact, good motivation and purposefulness prove the opposite. An example is a bright example - young people of sports physique, not visiting specialized gym, but actively engaged in horizons near the house.
Before proceeding with the power training, you need to understand that it will take place not one month before thin body Obvious beautiful relief. It is possible to quickly pump up the sports body only under one condition - using harmful chemical additives, which give a temporary effect and often negatively affect health. Therefore, be patient, motivated and enthusiasm and start your way to a healthy and beautiful body without chemistry.
The first thing you need to start are to develop a plan of your workouts. This will help you tips for trainers and examples of exercises from the video prepared by us. The classes should be based on the purposes that you set before yourself. Want to lose weight? Then be sure to at least 20 minutes of cardio-jamints before the main training, which should last no more than 35-45 minutes.
Even if your task is only to gain muscle mass, you should not neglected with a light cardion load, because it helps to warm the muscles before work and improves metabolic processes in the body. First, select 3-4 basic exercises, each of which will need to perform 12-14 times in 2-3 approaches. The basic belongs to: push-ups from the floor, squatting with weight, bench press, pulling, lifting weight over your head ( army press), deposits with burdens.
Ideally, you can buy a set of collapsible dumbbells that allow you to do exercises with different weights. But for many exercises you can use more budget options. For example, squats with weight can be performed with a heavy backpack on the shoulders or with a bag filled with sand. For exercises on the upper part of the body, you can use conventional bottles with water of different litters. Perform power training 2-3 times a week and do not forget to eat right.
- Break 3 main foods for 5, and try to eat every 2-3 hours. Such a power mode will turn up the metabolism and will allow the products better to be absorbed.
- Increase the amount of protein and carbohydrate food in the diet. Their ratio in the menu should be 1: 2. That is, 100 grams of protein should account for 200 grams of complex carbohydrates.
- Consight carbohydrates in the first half of the day, and proteins in the second.
- For dinner, give preference to casein protein dishes (dairy products), which is well absorbed and muscles will feed all night.
- Do not forget to drink simple clean water, because it helps to improve the processes of metabolism and reduces the risk of many health problems.
- Use protein both animal and plant origin. Do not forget that some important trace elements and vitamins are kept exclusively in legume crops.
- Try every day to eat at the same time: this mode contributes to improving work digestive system And accelerates metabolism.
Stop swing the mouse
start swing muscles
Or will you convince yourself that you do not have time?
Yes, your time is worth a lot. And it is always lacking. Is it worth spending it on physical exercises? Of course, it is worth your health and a figure is a very important thing. But what is the time when you swing? On the road to the gym and back, on dressing and conversations with the "colleagues" and so on.
Considering that the exercises should be done regularly, the concern for your body can fully deprive free time. That is why on initial stage You can start to study at home.
Exercises at home have a number of advantages:
You are doing exercises, and do not spend time on the road to the gym;
You swing regularly;
You can clarify yourself quickly quickly;
"Experienced" unfamiliar people do not stack you.
But there are also several flaws. For example, you need to find how and what exercises need to be performed to get the form as quickly as possible. Read this article, and you will learn about the exercises that will help quickly pump out at home.
How to get cubes?
Women really love cubes on the stomach and difficult to argue with it. Therefore, many men from the very beginning rush to perform twisting and lifting legs. But the effectiveness of such exercises is too small - only 1/4 of the necessary muscles is involved. If you have 5 minutes, you can fix it.
Need to perform in a row the following exercises without rest.
Front Planck
What to do: Stand on elbows, straws, body and hips. Tightening stomach, strains of the buttock and the sharp in this position of the seconds for 30.
Side Plank
What to do: Stand on one elbow so that the body is a half-one, and the forearm was at a right angle to the body. For 30 seconds, bring the body into one line, while the stomach is tightening. And immediately approach for the other side without rest.
Twisting on phytball
What to do: Lagged on the ball in the position of the housing and hips parallel to the floor, the feet wider shoulders, and the hands on the back of the head. Now we carry out the standard twisting, that is, the fact that the people are called "swing the press". Please note that the main thing in twisting is the tension of the muscles, so you do not need to get the chin of your knees. When you return, try to get a little back to straighten the straight muscle of the abdomen. Perform 15 times.
Reverse curls
What to do: Lagged on the back, put along the body along the body. Lift the legs are perpendicular to the floor and bent them in the knees at right angles. Holding your knees to the shoulders 15 times. You can break a little pelvis from the floor.
How to improve posture
8 hours a day after the keyboard? Excellent training for coarse back and bad posture. Is this what you've achieved? For your posture, the exercise "Cobra" is suitable.
What to do: Lagged on the floor face down, legs together, and the hands of extending along the body. Now slowly drive into the lower back and tear off the floor of the chest and knees. Perform this exercise, straining your back muscles and buttocks. At the same time, the leaf of the blade and synchronously turn the palms with the thumbs in the ceiling. Zamri in this position for 1 minute, and then a rest is the same. You need to make 2-3 repeat.
How to pump your back at home
For these purposes, tightening or thrust dumbbells is suitable in the slope.
Tightening
What to do: Movie on the horizontalist straight grip (palm on yourself), hands on the width of the shoulders. In order to pump muscles, perform this exercise evenly, without jerks on both the lift and descent.
Change the grip, and put your hands on one and a half the width of the shoulders and perform as much pull-ups. It is important to mentally distribute how many times you are going to pull up. Effective is considered three and more pull-ups. After you can make 15 pull-ups, you need to think about weighing.
Link dumbbells in the slope
What to do: Put the left knee and left palm on the smooth surface, and in right hand Take the dumbbell. I need to straighten your back and go a little. Candy of the blades and pull dumbbell on yourself.
A popular newcomer error - they use only the muscles of the hand in this exercise. It is necessary to pay special attention to the work of the muscles of the back. Repeat how much time you need.
What not to do
Many men who want to keep the body in a tone or pumping, allow start-up errors. Read the following few points to save your time and raise exercise efficiency.
Refusal to warm up
What would not be engaged in, the first few minutes for warm-ups have done. Workout time, which recommended professional coach His wards from 15 minutes. Studies have shown that those who embark on exercises after a warm-up, 46% less risk injury.
Too big weight
First of all, we define what you need: healthy body, pumped muscles or "indicative" performances. If you think about your body, it means that you need to make efforts to get a truly worthwhile result in a couple of months. And this is when a woman is turned around on the beach, and the thick men are dismissed.
Therefore, start with a small weight and gradually increase. Especially at home when nobody looks behind you. If you approach the loads of the systematicly, then after a couple of weeks you will feel how the muscles begin to grow.
Exercise "On the Relax"
Capital truth: exercise is much more effective if you perform it from beginning to end. If you do the exercise ababy, how, the load goes to different muscles, and you significantly give up the time when you can have a healthy and beautiful body.
Another point. Especially bad "reset": drop hands and shells, fall the case after exercise. Because in this case, you lose half of the benefit from the "Rashchka".
Irregular training
Rare intensive training It is just stress for the body and it is very good. Because you can do without heavy exhaustive classes, but to concentrate on the execution of the usual program regularly.
A healthy and beautiful body is achieved by constant exercises and a well-thought-out program. Therefore, you can purchase individual simulators and perform some tasks during everyday tasks. For example, quite often, people subtract documents on the treadmill.
Why don't you come championship programs
What an experienced pumped man can enhance in gym 3 hours at 6 days a week, does not mean that you can also. It is necessary to take into account the genetic predisposition, a complex of a person and many more factors. Therefore, you must consider it yourself that you need and abandon the blind way of the "champion" path.
How much need to relax
For the right "roll" muscles, a full-fledged vacation is needed no less than regular exercises. Bodybuilders sleep for 10 hours so that the muscles have time to upgrade. You, too, a full-fledged rest will be very useful.
Is it difficult to eat like a "rock"?
Your primary task is a beautiful body. Therefore, it is necessary to clearly understand that the beautiful body will not grow out of the air. That your muscles constantly grow need to provide them with "building materials". Is there a beautiful and healthy body a bad reason to start well eat? It is much easier than you think, especially in big city - Most products for full nutrition can be reached in the nearest supermarket.
WHAT ARE YOU WAITING FOR?
Get the bottom of the body so simple - the main thing is to start right now
Magnify the muscles - who of men would not want this? A beautiful powerful body allows a man to gain self-confidence and is easy to solve complex male problems.
Therefore, men go to the gym, and those who do not have such a possibility are looking for ways to properly pump muscles at home.
It is necessary to make a reservation that to pump a professional bodybuilder musculature, like Schwarzenegger or Leei, still do not do without a gym. Muscular weight such a level swing a barbell big weight - from 100 kg and more. At home, use such a projectile is unreal.
Nevertheless, it is quite possible to strengthen the healthy, get the powerful body at home without leaving the room. The proposed set of exercise allows you to do so at home with systematic activities.
To fulfill the complex you will need:
- Horizontal bar. This shell fits into any room. You can hang at home stationary horizontal bar, you can purchase a removable, fixed in the doorway.
- Pressing bars. They can be adopted at home to the wall, and can be made portable, strengthening two chairs with high backs.
- A set of dumbbells with removable rings. The weight of the heavy dumbbells must be at least 32 kg.
- Sport rug or karem for performing exercises on the press.
- Wooden bar 10x10 50 cm long for the exercises on the ionic muscles. Replacement - high threshold of the house or staircase.
The complex consists of six cycles (working days) and one output.
Training of each working day begins with a warm-up and ends with the exercises on the press.
First work day
Workout: 
- Circular head rotations 20 times right and left.
- Slop forward. Palms get the floor. Feet in the knees do not bend. 20 slopes.
- The slopes of the body to the right and left in the vertical plane alternately. The slopes are performed with force, fixing the final position of 1-2 seconds. 20 times in both directions.
- Circular rotation of the body for 20 times in both directions.
Insulating exercise, ion-colored muscles: starting position (IP) - standing vertically, feet parallel, placed at a distance of the width of the foot. Back straight. Socks on Broke. Heels hang. Hands are fixed to hold equilibrium. One leg is relaxed, controls movements. The loaded leg is completely omitted with the heel down.
In the breath - the rise of the whole body with ion muscle Loaded legs in the extreme top position. The position is fixed 1-2 seconds. On the exhalation - the body descends to the extreme lower position with daviting the feet.
Below - fixation of 1-2 seconds. Three approaches of 12 repetitions for each leg. Between approaches 1-2 minutes.
Main block - squats:
IP - standing. Back straight. The distance between the footsteps is one and a half hundred width. Foot parallel. Heels on the elevation of 3-5 cm, the hands are omitted. The severity of the body on one leg, the other controls the load.
In the breath - squatting on a loaded leg to the final lower position. Fixation 1-2 seconds.
On the semi-highly, the rise to the position of the hip parallel to the floor. Fixation 1-2 seconds.
Squat to the extreme lower position with a good air. Fixation for 1-2 seconds.
On the exhalation - the rise to the extreme top position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.
IP, as in the previous exercise:
IP - standing. Back straight. Legs on a width of 40 cm. Socks are divorced outside 45 °:
- In the breath - smooth squatting on both legs to the extremely lower position. Fixation 1-2 seconds.
- On the exhalation - a smooth rise to the position of the hip parallel to the floor. Fixation 1-2 seconds.
- On the breath - smooth squat to the extreme lower position.
Repeat 30 times or prior to the state of burning in the muscles.
Three approaches. Rest between approaches 1-2 minutes.
Isolating exercise, biceps: IP - standing. Legs together. Hands along the body. Palm ahead. In the hands of dumbbells. The initial weight of the dumbbells is from 5 kg.
Simultaneous bending of hands with dumbbells in the elbows.
During the bending of hands with dumbbells, the shoulders do not move.
Three approaches of 12 repetitions.
Press training: IP - lying on his back on the kamp. Hands along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.
On the exhalation, the body rises, the legs bended in her knees, hips are tightened to the body.
Foot and hands move parallel to the floor.
In the upper position, the body is fixed for 1-2 seconds.
On the breath of the torso descends, the legs are broken down. Return to IP.
Abdominal muscles do not relax.
Three approaches of 30 repetitions.
Second working day
Workout.
Main unit - Delta muscles:
IP - standing. Hands are omitted. In the hands of dumbbells. The initial weight is from 5 kg.
On the exhalation - the rise of direct hands through the parties - up, to contact the sounds of the brushes.
Three approaches of 8 repetitions.
IP - standing. Hands are omitted. Brushes are deployed back forward. In the hands of dumbbells. The initial weight is from 5 kg.
On the exhalation - the rise of straight hands back-up.
Three approaches of 8 repetitions.
IP - standing. In the hands of dumbbells. The initial weight is from 15 kg. The shoulders are omitted, the forearms are raised. Dumbbells parallel to each other at the head level.
On the exhalation - the simultaneous lifting of dumbbells above his head.
Three approaches of 8 repetitions.
Insulating exercise, triceps: IP - standing. In the hands of dumbbells. The initial weight is from 12 kg. Elbows up, dumbbells pressed to back. Palm - to each other.
On the exhalation - the simultaneous rise of the forearm above the head.
Elbows do not move.
Three approaches of 12 repetitions.
Press training: IP - lying on his back. Feet bent, fixed. Hands behind a population, elbows divorced.
On the exhalation - the rise of the right elbow up, the head turns to the left. Lifting the body is 45 °. Fixation 1-2 seconds.
In exhalation - return to the IP.
Exercise is repeated from the left elbow.
Three approaches of 20 repeats for each side.
Third working day
Workout.
Main block - back muscles:
Tightening on the turnstile wide grab Behind the back before touching the crossbar.
Three approaches of 10 repetitions.
As the load increases, the load increases by using burdens from 5 kg.
Tightening on the horizontal bar reverse grogue Before touching the breast crossbar.
Three approaches of 12 repetitions.
Tightening on the horizontal bar with a wide grip before the breast crossbar touch.
As the exploration is used to burden from 5 kg.
Three approaches of 12 repetitions.
Dumbbell thrust in the slope: IP is a tilt forward. Torch is parallel to the floor. Back straight. Hands with dumbbells are lowered down. The initial weight of the dumbbells is from 25 kg. Palms are turned to each other.
On the exhalation - dumbbells are tightened to the stomach. Fixation 1-2 seconds.
Three approaches of 10 repetitions.
Press training: IP - lying on his back. Feet bent in the knees. Foots are not fixed. Hands on the back of the head.
On the exhalation - the lifting of the body is 45 °, the loin does not break away from the floor.
The chin touches the chest, the spine bends.
The elbows are driven in front and, if possible concern the hips. Fixation 1-2 seconds.
In exhalation, the body returns to the IP.
Press muscles do not relax.
Fixation 1-2 seconds.
Three approaches of 30 repeats.
Leisure time between approaches is 1-2 minutes.
Fourth working day
Workout.
Main block - Breast muscles:
IP - stop lying. Foot together. Palm on the floor. Fingers are deployed inside 45 °. The distance between the palms is wider than shoulders. Chin raised forward. The pelvis is a little raised - by 15-20 cm.
In the breath of elbows move forward, the torso smoothly lowers down, touching the floor with the claysters between the palms.
In half exhalation, the torso smoothly rises to half straightening of the hands. Fixation 1-2 seconds.
The torso descends to the extremely lower position with a good air.
On the exhalation, the torso smoothly rises to the extreme top position. Fixation 1-2 seconds.
IP - as in the first exercise.
On the breath - smooth lowering the body down.
Three stops for 1 second.
At each stop, breathing is delayed.
The fourth stop is the extreme lower position. Only here - the end of the breath.
In exhalation - a smooth lift of the body in the IP. Fixation 1-2 seconds.
Four approaches of 10 repetitions.
IP - as in the first two exercises.
In the breath - smooth lowering of the body in the extreme lower position. Fixation 1-2 seconds.
On the exhalation - a smooth lift of IP.
Fixation 1-2 seconds.
Four approaches of 12 repetitions.
ATTENTION: For all pushups, in all exercises, triceps should be as relaxed as much as possible. All attention is concentrated on the chest muscles. Breast muscles Do not relax in all positions.
Rest between approaches 1-2 minutes.
Rest between exercises 3-5 minutes.
As the load is trained, the burden increases with burdens from 5 kg.
Foot exercise: IP - standing. Legs on the width of the shoulders. Hands on the back of the head.
On the breath - smooth full of satisfy.
On the exhalation of the squat - jumping on the bench or low sofa.
As you develop - the jump height increases.
Three approaches of 15 repetitions.
Leisure time between approaches is 1-2 minutes.
Press training: IP - Vis on the horizontal bar. Legs are a little bent.
In exhalation - raising legs before touching the crossbar rises.
Muscles are relaxed as much as possible.
All attention to the work of the press.
Four approaches of 12 repetitions.
Fifth working day
Workout.
Main block - back muscles:
- Tightening on the horizontal bar with a narrow reverse grip without burdening. The approach of 12 repeats approach.
- Tightening on the turnstile another grove. Hands on the width of the shoulders. The approach of 12 repetitions.
Exercises for deltid muscles:
IP - standing. Legs together. Hands are omitted. In the hands of dumbbells weighing 3-5 kg.
Intensive rotation straight hands back.
Three approaches of 30 repeats.
IP - as in the first exercise.
Intensive rotation with straight hands forward.
Three approaches of 30 repeats.
Press training: IP - lying on his back. Feet bent, fixed. Hands with dumbbells for head. Weight from 5 kg.
On exhalation, the torso rises.
The loin is breaking away from the floor.
Spine straight.
Top position - Touch of the sternum thighs.
Three approaches of 10 repetitions.
Sixth working day
Workout.
Insulating exercise of the first working day - ion-colored muscles.
Exercise for triceps: push up on the bars. Three approaches of 10 repetitions.
Press training - Exercise from the fourth day cycle.
Seventh day - rest.
Proper nutrition as a prerequisite for muscle growth
For muscle growth, it is necessary to provide a balanced nutrition organism. Building material for muscles - protein, so its share in the diet should be substantial.
Many protein contains in meat of low-fat varieties of fish, white chicken meat. Eggs, cottage cheese, dairy products are also an indispensable sources of building material for muscles. Vegetable protein is rich in mushrooms, legumes, lentils, spinach.
It should be remembered that within a half hours after training in the body the "protein window" opens when the protein food is most intensely absorbed and processed into muscle tissue.
For proper assimilation of proteins, it is desirable to mix them as little as possible with carbohydrate products. The principles of separation nutrition are very relevant in the process. right set muscle mass.
Even for normal assimilation of any products, the organism needs oxygen. Therefore, fresh air - required condition For proper pumping muscles.
To pump up the muscles of the house, the main thing is necessary - perseverance and systematics of training.