you need
  • - Rod;
  • - dumbbells;
  • - Gymnastic bench;
  • - crossbar.
Guide
1
To strengthen the muscles of the legs, perfect squats.Place the barbell on your shoulders and just push it back so she lay down on the deltoids.Keep your back straight, eyes - straight ahead, feet - shoulder-width apart.Slowly lower your body, removing the pelvis back, like sit on a chair.Get down until thighs are parallel to the floor, pause for one count, and then go up to the starting position on three accounts.
2
best exercises to develop the muscles of the back are the usual pull-ups.They wil
l help you get impressive mounds of muscles.Grasp the bar straight shoulder-width grip.Slightly arch your back and pinch the blade.Legs can cross at the ankles and slightly bent.Tighten your elbows close to the body until the chin touch the bar, then slowly lower yourself down.At the lowest point does not relax the hands, so as not to damage the long head of the triceps.
3
performs various kinds of push to make relief and firm muscles of the chest and arms.In addition to the usual simple push-ups you can do this exercise with your feet on the platform.To make the muscles more volume, follow ups with cotton under the breast or offset hand to jump.Uneven hand push-ups will help to pump more effectively.
4
biceps to use dumbbells or barbell.Stand with your feet shoulder width apart, weights in the lowered hands.Calmly lift his hands, palms up, pulling the barbell or dumbbell to the shoulder joint.At the top Hold and slowly lower your arms down.Do not relax by doing the upgrade, and do not throw your hands with the weights down sharply.This can lead to injury of ligaments of the elbow.
5
To perform biceps French bench.Lie on a gymnastic bench.The legs bend at the knees and place on the bench.This will lead to the fact that the lower back is pressed firmly to the bench.Take a barbell or dumbbells straight grip.Lift the elbows so that your forearms are strictly vertical, and the elbow is directly over the shoulder.Is a complication of the head, palms facing up.Straighten arms, lifting weights.Hold at the top and return to starting position.Secure the elbows.Do not let them break during lifting
6
impossible to make the muscles hard without taking a run.Even if you pump up the muscles of the outstanding, the layer of fat will create an impression of softness and fuzziness.To reduce subcutaneous fat, perform aerobic exercise at least three times a week for 40-60 minutes.Run in the middle and a fast pace, alternating between them.