Athletic body

Your physique is the main tool for self-defense, and therefore it must always be kept in shape. To increase muscle mass, I gave in this article an optimal schedule, following which you can build your muscles qualitatively, and within two months you will see an amazing result. This program is quite suitable for beginners who have never engaged in fitness and bodybuilding. The set of exercises is divided into blocks - according to the groups of developed muscles.

Classes for the development of pectoral muscle mass include:
1. The barbell. Bench press on a bench at an angle of 20-30 degrees.
2. Dumbbells. Lying on a bench at an angle of 20-30 degrees, we breed dumbbells to the side.
3. Dumbbells. Lying on a bench horizontally, we breed dumbbells to the side.
4. Classes on the uneven bars (push-ups).

Classes for the development of spinal muscle mass include:
1. Sipping. Pull the upper back muscle block behind the head.
2. Sipping. Pull the upper back muscle block to the chest.
3. Sipping. Pull the lower back muscle block to the chest (sitting).
4. The barbell. Bench press in an inclined position.
5. Hyperextension. Lift the housing in an inclined position, face down.

Activities for developing muscle mass in the legs include:
1. Bending. Extend your legs while sitting in the simulator.
2. Squats. We squat with a barbell.
3. Squats. Squat in the simulator (hook squats).
4. Press on the simulator. We press legs, lying on the back.
4. Bending. Bend your legs on the simulator.

Activities for the development of the shoulder muscles include:
1. The barbell. Bench press from behind the head, in a sitting position on the bench.
2. Dumbbells. Dumbbell bench press from shoulders up, in a sitting position on a bench.
3. Dumbbells. Standing we breed dumbbells in different directions.
4. The barbell. We raise the bar from the waist to the chin, with a small narrow grip.

You are probably wondering how many approaches you need to do to these exercises, and at what weight should you count? First, warm-up exercises in the first approach begin with a small weight. If you just want to keep fit, then do any exercise in three sets of ten repetitions in a row.

To pick the right weight, do 11-12 reps. The twelfth time should be very difficult. If after this approach your muscles are not tired, then we recommend that you add more weight.

If you want to build more muscle mass, then you need to do exercises in three sets with eight and ten repetitions for any exercise. The last repetition should be difficult (often only with the help of a partner). If you did it freely, then you should think about how to add weight.

How to determine the rest time between sets? If you already have large muscles (legs, chest, back) then you need 2-3 minutes. If the muscles are medium-sized (biceps, triceps, deltas) - 1.5 minutes will be enough. It is important to remember - during the rest you can not cool down, breathing was restored - and immediately forward. We recommend starting any workout with a 7-10-minute warm-up. In addition to sports, do not forget about the cultural component of your life. Visit exhibitions, theaters. For example, be sure to go to the Mossovet Theater for the ridiculous comedy Ladies Night, which is easy to order tickets online. How to spent your BTC in a good way? Empire Market is great and most trendy Onion Net Market there is right now.. Being this big it faces the problem of continuous Ddos attack witch leads primary Empire Market URL to be down, and alternative mirrors too. That lead that empire market had to make more and more URL and onion mirrors and mirror. And the problem is that there are not to many ways costumers can get a right Empire Marketplace links.