- - gym;
- - sports uniforms;
- - enhanced diet.
Join a gym.Only there you can get a load of overblown training with weights.This high-intensity training for 45-60 minutes will help you gain muscle mass as soon as possible.Doing the best three times a week - on Monday, Wednesday and Friday.Each of your training should not consist of more than 2-4 exercises.
Do exercises on the hip and shin in the first training day.The first of them - a squat with a barbell.After you perform 5 sets of 10 times, otdyshites and walk around the room.The second exercise - lifting the toes with a barbell on your shoulders.Perform 15 lifts and three sets.And finally, do lunges with a barbell at the rate of 4 sets of 12-15 times.
pectoral muscles bein
g worked out in the second day of class.The best exercises for this problem: bench press, dumbbell lying layout of the bar and bench standing.Fulfilling their rate of 5 sets of 10-12 each time, you can quickly develop a quality all thoracic.
pay more attention to the muscles of the back, with legs as they make up 2/3 of all muscle fibers.For this problem, it is advisable to perform deadlifts, pull-ups on the bar and pull yourself to a special simulator.Perform these three exercises are based on the same principle: 4-5 sets of 10 times each.
Make amplified balanced diet.You need to eat 5-6 times a day every three hours.This will help ensure a steady stream of important trace elements for the growth of muscles.In your regular diet should include foods such as chicken, buckwheat, oatmeal, eggs, fish, cheese, bananas.Cook food for a day in advance and distribute it approximately equal portions.
Pawn speed dial muscle - a constant gain more balance (goods, pancakes) to the weights, with which you are involved.Try to do this every week.Then progress will not take long.
always good to warm up before each workout.Do not forget also about stretching the limbs after the occupation.This will help restore the muscles and prevent injury.