Tip 1: How to build muscle and free weights

dumbbells and barbells - loyal aides to any strength training.With them, you can greatly enhance muscles and make them stronger.It is important to correctly perform exercises and distribute the load.
you need
  • - dumbbells;
  • - Rod: neck and pancakes.
Guide
1
Perform warm-up before embarking on force exercises.Start with a circular swings his arms in the shoulder and elbow joints.Mash the hand and fingers.Standing on the spot, follow the reversals housing body.Do 10 sit-ups.
2
Proceed to the first exercises on large muscle groups.The first is treglavye thigh muscles.Go to the front squat.Put the empty bars on the neck and shoulders, do 6-8 deep squats, get used to proper technique.Then you can hang pancakes to 5 kg and do 6-8 reps in 3 sets.
3
Begin training of the pectoral muscles.To do this, lie down on the bench with racks and also perform several lifts an empty neck.Then hang the pancakes to 5 kg and start doing bench press from the chest with them already.It is necess
ary to do 3 sets of 8-12 reps.
4
Perform deadlifts with a barbell .It is an indispensable exercise for the back muscles.To begin with your feet shoulder width apart, arch your back forward, without bending it, and take the neck of the bar from the floor, straighten it.Add pancakes 10 kg (for the effectiveness of exercise, it is desirable to increase the weight) and do 3 sets of 6-8 reps.
5
Take 2-5 kg ​​dumbbells, stand up straight and bending your elbows, do 8-12 lifts for biceps.Perform 3 sets.Further, one arm dumbbell Start with the head, making 8-12 rises triceps.Change hand.
6
Make exercises deltoid muscle .For their study on all sides must be performed Mahi straight arms in hand, standing up straight, as well as in the slope.Then turn lift the arms forward.We need to do 8 reps in 3 sets for each exercise.

Tip 2: How to download muscles without rod

Many women and men are dissatisfied with their physical form.But for whatever reason (lack of time, money, etc.). They can not afford fitness clubs and gyms.Still eager to build muscle and gain a good figure and a beautiful body.There are various exercises that do not require the use of sports equipment, such as rods, which can be done at home.Takes about 1 hour each day.Becoming more attractive and endurance, you will be proud of themselves.
How to download muscles without rods
you need
  • - gymnastic mat;
  • - horizontal bar or beam;
  • - weighting (a backpack with books).
Guide
1
doing push-ups.Starting position: the emphasis on the straight hands.Hold the head in line with the spine, not lower and not to bully her.Hands arrange a little wider than shoulder width.Slowly lower yourself to the bottom position in the breath.On the exhale, squeeze (lift) itself.Then down again.Do not straighten your elbows to the end, leave them slightly bent.Remember, the body weight must be lifted by hand.The abdomen, hips and knees should not be involved.Start with 3 sets of 5 times.Gradually increasing the load takes up to full weariness.Perform this exercise better on a clenched fist.After a few workouts can add weighting (backpack).Push-ups participated in almost all the muscles of the body, and the "soloist" triceps and chest muscles.
If you find it difficult to be wrung from the floor in the classical way, try these simplified types of exercises like push-ups with his knees on the bench or on the wall.
2
Use the horizontal bar to pull.Starting position on the bar or the bar: hands shoulder-width apart, palms facing you.Rise to inhale and falls as you exhale.Tighten 3-5 times (remember, should be tightened up to the point where the chin is above the crossbar) and change the position of the hands.Now, the horizontal bar must embrace so that his fingers turned on.With such a successful fellow tightens, leaving the bar behind your head.Perform each exercise as 3-5 times.The new repetition start without straightening arms.Drive smoothly and evenly.Do not relax.After a few workouts can add a complication and increase the width of the grip.Pullups beneficial effect on the muscles of the back, arms and abdominals.
3
Purchase a gym mat and develop abdominal muscles.The easiest and most effective way - is the rise of the housing.Starting position: lying on his back, hands behind head, elbows out to the sides, feet on the floor, knees bent.Try not to drop the chin to the chest.Look in front of you.On the inhale slowly lift your head, neck and shoulders.The neck is relaxed, and the lower back should be in contact with the floor until you climb.When the angle between the back and the floor will be about 30 degrees, pause for 2 seconds and exhale slowly return to starting position.You do it right, if you ever feel the contraction of the muscles of the press.Perform 2 sets of 7-10 repetitions.Then gradually increase the load to 3 sets of 20 repetitions.
4
Perform squats.Starting position: standing up, back straight, arms stretched forward, feet shoulder width apart.Squat, based on the whole foot, so you forced to work the calf muscles and thighs.Still can expand the knees out of this situation and to squat, then you engage the muscles of the inner thighs.Start with 3 sets of 10-15 squats.Then increase this figure to 100 sit-ups for 5-7 minutes.
Note
Work should be no more than 3 times a week.Remember, muscle growth is not in training, and after her, while a good holiday.
Helpful Hint
Observe correct diet.It should consume at least 2 g protein per 1 kg of its own weight, so that the muscles began to rise.

0
0