- - sports uniforms;
- - gym;
- - Rod;
- - dumbbells;
- - calorie diet.
Perform each exercise one basic exercise.To achieve a good muscle mass recruited in hand, we need to train the whole body evenly.It is from the base of compound exercises you need and start each training.Train 3 times a week.In the first day do the bench press on a flat bench.In the second - a squat with a barbell on your shoulders.In the third - the deadlift.Each exercise is performed in 5 sets of 10 repetitions each.They will help run the growth of muscles as biceps and triceps.They also develop a great shoulder and forearm.
Do lifting dumbbell or barbell biceps.Next, perform exercises on isolated biceps.Get on the floor, k
eep your legs straight.Pick up a dumbbell or barbell.Bend at the elbow shell so that it reached the pectoral muscles.Slowly return to its original position.Repeat 10 times so.After that, well otdyshites and make another 3 sets.
exercising triceps on the horizontal bar.Then comes the turn treglavoy shoulder muscles.Sit on the bench, take in one hand and lightweight dumbbell and set up her head.Bend at the elbow shell and lift it to its original position.Perform 4 sets of 8-10 each.
tightens on the crossbar and spun on the uneven bars.If you are unable to engage with the weights or health permits, then you will approach training with own weight.The first exercise - an average pulling grip to the chest and neck.Do at least 12 repetitions in 3 sets.The same pattern is pushed away from the boards.Both of these shells help you gain muscle mass in the arms, shoulders and triceps.
monitor the flow of calories in your body.It is impossible to build a good musculature, without the use of a sufficient amount of protein every day.Multiply your weight by 3 private, and you will receive daily norm of calories that you need to grow.Eat more yogurt, bananas, non-fat meat, fish and drink milk.Then progress will come much faster.
Tip 2: How to increase lean body mass
Bodybuilding is now quite a popular sport around the world.Some novice bodybuilders are often faced with the problem of recruitment of muscle mass, because they do not have sufficient experience training.Others, however, with some experience, hard and slowly gaining muscle mass body , because of their genetic data.There is quite an effective method of rapid increase of muscle groups, which is suitable for both, and others.
muscle mass of the human body all depends on two factors: regular exercise and proper nutrition.First, go to 6 meals a day.To do this, simply break their usual daily diet of six small meals.Try to eat every two hours, and after exercise is necessary to drink a protein shake.Try not to eat junk food, eating only high-quality products: fish, chicken, eggs, vegetables and fruits.
It so happens that at the initial stage of a person hard to go to 6 meals a day, so you can replace a regular meal portion of quality protein.In addition, you can consume something nutritious: pack of cottage cheese or yogurt.Gradually, you can go to a normal diet, which will be beneficial to the growth of muscle mass.
Keep in mind that a six-power assumes the gradual habituation of the organism to such a diet.If you are going to deal with hardening, but has never before did not, you should start with warm water, gradually slackening its temperature, until you reach the "ice" temperature.The same principle must be to move to a six-feeding.If you've eaten three times a day, the first week try to increase food intake to 4-5 times.Once accustomed, go to 6 meals a day, sometimes by replacing a portion of a protein shake.
regular training is also essential.Try in this period did not miss classes.If you are hard to eat, thus skipping a workout, you will type very fast excess fat.You do not want it?Moreover, during this period it is recommended to increase the load, because the body needs to get rid of excess fat and carbohydrates.The more carbohydrates you eat, the greater the amount of energy should be used in the classroom in order to effectively increase muscle mass body .
3-4 weeks, when your body gets used to such a diet, try to eat protein is not to replace one or two meals and in the intervals between them.Thus, you increase the amount of protein consumed, so necessary to increase muscle mass.At the same time, gradually increase in your diet calories.Just do not overdo it.Once you feel that this method began to give effect should stop.In all should observe a reasonable measure.
- weight hand