Fast workout for mass

Want to upload some muscle mass? No problem.Take the following program 3 times a week, after each day you have a day rest. Turn workouts, so week 1 do "day 1" on Monday and Friday, and "Day 2" on Wednesday. change in Week 2, as do "day 2" on Mondays and Fridays, and "Day 1" on Wednesday. 

Rest not too long between sets, but as nutrition, be sure to eat more calories.

Day 1: 

Olympic lifting bar: 10 sets x 2 reps *
Dial narrow grip: 10 x 5 *
Medium grip bench: 8 x 1
Deadlifts: 15 x 1

*change the Olympic folding and recruitment in each series 

Day 2:

Olympic lifting dumbbells: 12 sets x 1 repetition
Barbell off when tilted forward: 6 x 4
Cups: 8 x 3
Chukovo folding dumbbell: 4 x 6
Squats: 15 x 1  

Have a nice workout and give everything of yourself ! Always 

Stretching of thighs from seat

Main muscles performing the movement: Thighs
Other muscles involved in movement: the adductor
Mandatory Equipment: Chair
Level: Beginner
Traffic: N / A
Method of execution

➡ Sit on a chair and hold the seat on both sides.

 

   

➡ Raise one leg, straighten the knee, slightly bending the ankle.

  
➡ Slowly move the leg sideways as far as possible, and then bringing it back to the center and down.

 ➡ Repeat with other leg.

Push-ups with feet elevated

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Equipment and facilities: None
Level: Beginner
Movement: Pushing

Method of execution

➡ Lie on the floor face down and place your hands about three feet apart, keeping your torso up.

➡ Place your feet on a flat bench. This will allow your body to be lifted up. Note: The higher - higher the slope, the more - great resistance in the execution of the exercise.

➡ Lower your body down until your chest almost touching the floor. Inhale, performing it.

➡ Using the pectoral muscles, back upper body back to the starting position and tighten the chest. Exhale as you do so.

➡ Repeat.

5-week program for relievo

We present to you 5 weeks of condensed power-aerobic program that is guaranteed to become embossed and muscular than now. What distinguishes it from other programs is the intensity. It will grow - not as a burden but rather as an implementation of advanced training techniques. And the degree of change that will finally see, you only depend on your perseverance.

Always start with a 5-10 minute warm-up, followed by gentle stretching of the working muscle group. Series and repetitions are pyramid principle "slightly worse" - the first in the majority with small weights and heating, working with heavier weights, selected so as to reach the failure of the prescribed number of repetitions. (Note: you usually do warm-up before heavy sets in the first exercise only one muscle group - not all exercises require heating.)

Gaining weight and maintaining it during the program for relief is important - muscle is metabolically active and burns calories even at rest, so the more muscle accumulate, the more efficiently your body will burn excess calories.

Weeks 1-3. In these workouts you have 3 consecutive days (each once a week), focusing every time on the abdomen. Observe proper performance, smooth tempo and speed, pump at the point of peak contraction, descending under control and avoid inertia. Rest 60 seconds to small muscle groups (arms and shoulders), and 90 seconds for the big ones. Relax you more, train more like power triboets than a bodybuilder, which is contrary to the objectives of this program. Added advanced techniques that are performed in the worst series of one exercise for each muscle group (eg drop series in one exercise for back and forced reps on the chest). Some of them require a training partner - if you have one, use a different technique. There is also a new feature - an exercise in choice for each training day. Decide which part of your body type you are working on that day, needs more attention, and add exercise choice, which is not mentioned in the program. But note that it already on the verge of overtraining. 

Week 4-5. The intensity and the weights are strengthened by dividing the body 3, and a 2-training, and each of them is performed 2 times a week (a total of 4 weeks). Intensity increases: move from exercise to exercise and run a series of faster, resting only 45-75 seconds between sets. Finally add advanced techniques in two classes at selected muscle groups to workout is on the verge of rejection. The objective is two weeks to raise the body's metabolism. If you do not sweat so not doing enough.

In the continuation of the article itself and expect training split with detailed exercises, sets and reps. 

Side squat

 
Main muscles performing the movement: quadriceps
Other muscles involved in movement: calf, lower back, hip muscles
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing

Method of execution

➡ Stand while holding bar, located on the back of the shoulders (slightly below the neck). There should be enough distance between your feet as necessary steps to keeping your feet are angled sides. This is your start position.

➡ Lower body side to the lead leg, bend your knee and bedroto him and the other leg is just slightly bent. Inhale while doing this movement.

➡ Back to home pozitsich by stretching the hip and knee of the lead leg. Exhale.

➡ After the required number of reps with that leg, repeat the movement with the other.

Exercise for quadriceps

 

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf gluteusi, rear thigh muscles
Equipment and facilities, "Sled" with weights
Level: Beginner
Traffic: N / A
Method of execution


➡ Using a belt or waistband for harness, attach the chain to the back, so that you can look at the opposite of the "sled" side. Bend forward so that your hands are on the ground. Your back should be straight and legs bent. This is your start position.

➡ Start with the forward movement of the legs. Use your hands to keep your balance and help with pulling. Try to keep your back straight while performing the movement.

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Biceps folding machine

Main muscles performing the movement: Biceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Machine
Level: Beginner
Traffic: N / A

Method of execution
➡ Adjust the seat to the proper height and choose the proper weight. Place your forearms on the pads and grasp the handles. This is your start position.

 ➡ Make the movement by bending at the elbow, pulling the bottom of the upper arms.

➡ Take a break on top of the movement and then slowly return to starting position.

➡ Avoid the return of burden entirely original position of the appliance until you complete the whole series to keep constant tension on the muscles.

Hunger or food

 

Hunger is a bad counselor. It makes you feel hungry and induce in you an overwhelming desire to eat. This is why the better choice is a moderate diet and increased physical activity.

Exercise will tight abdomen, but complete clearance of fat and reduce waist circumference, as well as the delineation of the abdominal muscles is necessary to clear the body fat, not just in the waist, but also from the entire body.

Your best assistant in clearing fat will be a moderate diet.

Special foods 

Very suitable choice during clearing of subcutaneous fat is the intake of protein powder. This is a particular beverage, made of athletes, wherein the proteins are in an excessive amount, and fats is minimized. Protein can be used as a breakfast and a lunch. It is easily portable and stirring takes no time. Protein drinks will help to clear excess oil and go in good shape.
  

Several rules shaping waist

➡ Clean foods rich in saturated fats from your eating plan. The daily intake should not contain more than 15% of calories from fat free.

➡ Always sit at the table while you are eating. Never eat on the run or while doing something else.

➡ Use smaller plates and eat smaller portions

➡ Eat s-l-o-w-l-y, chew food well, do not eat too hot or too cold food.

➡ Drink 8-12 glasses of water daily. Besides having a healthy effect to clear the body of toxins, it prevents you from hunger and keep you fresh throughout the day.
  
Additional tips

Do not keep foods containing large amounts of fast carbohydrates in your refrigerator. If you are in a pinch you like eating much, go on the run to the farthest store and buy 50 grams only 40 of them.

Do not eat when you are tired or desperate. Take a stroll in the park, visit a friend or do a workout.

Load your fridge with low calorie vegetables. Replace high-calorie sugar products - sweets and snacks with fruit.

Make your menu varied and enjoyable. Let it not get you bored.

Train before the largest meal of the day.

Rope jumping

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Rope
Level: Advanced
Traffic: N / A

Method of execution
➡ Hold the ends of the rope with both hands. Put the rope behind you on the floor.

➡ Raise your hands up and roll the rope over your head, bringing it down to you. When it reaches the ground, jump over it.

➡ Set a good pace you can maintain. May be used at different speeds and techniques for a variety.
 

Crossover with elastic

Main muscles performing the movement: Chest
Other muscles involved in movement: Biceps, shoulders
Equipment and Supplies: Bands
Level: Beginner
Movement: Pulling

Method of execution:

➡ Strengthen the rubber band around the stable stationary support.

➡ While looking in the opposite direction of the palm, grasp the handles of the elastic and proceed forward enough to create tension on the elastic.

➡ Raise arms sideways, parallel to the floor, perpendicular to the torso (your torso and arms have to form the letter "T"), and your palms should face forward. Stretch your arms and shrink slightly in the elbows. This is your start position.

➡ stood with outstretched hands, gather them against his chest in a semicircle, while the exhale and tighten your chest. Hold the contraction for a second.

➡ Slowly return to the starting position as you breathe in that time.

➡ Repeat.

Flat stomach = Mission Possible

As you know, the abdominal area is one of the most difficult to maintain, so for women and
men. For this reason, you should work harder to get a flat stomach, which gladly show.


Here's the "recipe" for a great belly, which consists of five exercises:


1. The first exercise is called "plank." All you have to do is to lie sideways on the floor, leaning with one arm bent at the elbow. Legs are over one another, and the body remains static. Hold for 30 seconds and then relax. Having mastered this exercise, you will see that your abdominal muscles become stronger and more durable.

2. The second exercise is a continuation of the first - side plank. To execute it, you take your similar position away, but put your weight on your palm and gently crossed legs. Once you have taken this position, you must lift your back leg to your chest and return it to its original position. Repeat several times on each side.
 

3. The third exercise can not be done at home, and if you do not have bench and ball. All you have to do is to lie down on the bench with your legs up so that tense up your abdominal muscles. You have to lean forward about 50 degrees above the bench. Stretch your arms forward and pick up a ball. From this position rotate your body left and right, as do a number of reps on each side. For greater load can increase reps or weight.

4. The fourth exercise also requires additional items. Place the rack of free weights in the corner of the room. Hold one end of the the bar with both hands and feet slightly apart. Describe the arc with your hands, squat with your body left and right. Exercise can become more difficult if you add weights on top of the bar.

5. The fifth exercise requires a large fitness ball. Stand in position for push-ups, and put both feet on the ball. Try to balance your body and the ball. Once you do this, back up the leg and place it on the floor and then back on the ball. Perform the same with the other leg. Start with 20 repetitions.

Bench press

Main muscles performing the movement: quadriceps muscle (quadriceps)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

Method of execution

1. Load the machine bed and put your feet on the tray.
2. Hold on to the handles, stretch the legs and "unlock" the machine. This is the baseline.
3. Slowly bend your legs, while the angle between the thighs and calves you become right.
4. Then return explosion (but not sharp) to the starting position.

➡ Leg presses are generally safe exercise and do not burden the poor joints. Problems may be encountered due to improper placement of the feet on the platform or at excessive weights.

➡ Set up your feet so that your knees bent legs are approximately the level of your fingers. If your knees go over your toes, subjecting them to high pressure and risk hurting.

➡ In the exercise do not move the upper body. Leave it to lie flat on the back of the machine. The movement should be done only in the hip and knee joints. If you work with heavy weights not fold up legs. First, it will undergo knee intense pressure and risk them traumatic. And secondly, could increase the size of the buttocks. Best fold the legs, thighs and calves while you are at right angles, then return to the starting position.
 
➡ Through the whole time keep your feet stable at the platform. Do not lift your heels or toes. Otherwise you can get injury in the ankle area and it is quite uncomfortable.
➡ Do not straighten legs fully in the up position. Will load the strong knees and download loads of muscles. Stretch your legs almost, but not entirely.

➡ Do not start the exercise with heavy weights, if you are not warmed up well. Your knees can not withstand the pressure. Let if you're not warmed up, your first series to be less weights and more repetitions.

Rowing with two dumbbells at the same time

Main muscles performing the movement: Medium back
Other muscles involved in movement: Biceps, latisimusi, shoulders
Mandatory Equipment: Dumbbells
Level: Beginner
Movement: Pulling

Method of execution

➡ With a dumbbell in each hand (hands to the torso), bend the knees slightly, and position the torso forward by the curve at the waist. When you bend over, make sure that you keep your back straight, so that it is almost parallel to the floor. Tip: Try to keep your head upright. The weights should be directly in front of you as your arms are perpendicular to the floor and trunk. This is the starting position.

 

➡ While maintaining the torso stationary, lift the dumbbells sideways, keeping your elbows close to your body (not to insert any power by the the forearms). At the top of the movement, tighten the back muscles and hold for a second.

➡ Slowly move the weights to the starting position while inhaling.

➡ Repeat.

Triceps press

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Lie on a flat bench with a dumbbell in each hand, holding hands on top of your thighs. Your palms should be facing each other.

➡ With hips help when lifting a dumbbell up, set them in front of you so that they are shoulder-width apart. Make sure your hands are at - a distance from one another than the width of the shoulders and use proniran grip (palms up). Allow your elbows pointing sideways. This is your start position.

➡ Supporting upper part of your hands still, slowly move the dumbbells back down and semicircular motion until you touch the upper chest breathing. Keep full control of dumbbells.

➡ Exhale, move the dumbbells up using your triceps by the same semicircular motion, but in reverse order. Try to keep the dumbbells together until they move up. Lock your hands in a bent position, hold for a second and then re-start the movement down. The path must be below 2 times - as long as a time from this upwards.

➡ Repeat.