Minor technical details
The outcome of the great things often predetermine trivial trivia.Minor technical details sometimes solve many, if not all.Here is a lot of "tips".Read carefully, something you will definitely come in handy.
- The best means of a set of "masses" were.there will be heavy and complex exercises, bench press.bench with chest.traction in the slope.Squats.Deadlift.On the effect they have no equal.
If the thrust on thrust blocks or bars in the slope of the belt does not lead to an increase in back muscle.try this: in the positive phase of all the forces Squeeze shoulder blades together.negotivnoy and by all means hold such a position behind.including full time straightening arms.
The small muscle groups do less sets than for large.It is proved.that set the stage for the "masses" to do no more than 4-6 sets on biceps.triceps.trapezoid.rear of the delta and other small groups.and for large sets of 8-10.
Very few people know, but the most efficient pulling-back to uprozhnenie.Specifically, if you hang the belt burdening.Dropping the lowest point of the amplitude.fully straighten the arms and that you will reach the maximum stretch of the broad.A must when climbing as much as possible hog.You do not need to be tightened up to touch the chin bar.If you do not hvataet5-7cm okay.To prevent damage to the waist, do not rocking the torso.
Chest does not respond to bench press? Then try to do the "pectoral" exercises are not on the horizontal.but on a slightly inclined bench (angle not greater than 20-25 degrees).Leave the same weight.After 2-3 weeks, go back to the horizontal version.On the change chest will answer a new stage of growth.
Remember, the priority is always for "lagging" muscle groups.Always include exercises for them to the top of the complex.After a rest period or break in the training cycle begins with intensive training "bombing" lagging muscle groups.
a little secret: try to press down to make not a narrow grip.hence, the triceps receive a new impetus to the growth of.Kshirokomu grip resort and if there was pain in the wrists.
Do not skip breakfast.Even if your goal is to lose weight! Abandoning breakfast.you significantly slow down your metabolism.including the "burning" of fat.In addition, in the afternoon hunger makes you overeat.For anyone who builds the 'mass', a breakfast-a vital necessity.Imagine, after a dream you have refused to fully eat breakfast and only 11.It turns out 15-hour hunger strike!
Within 20-45 minutes after trenerovke necessarily eat 50-70 grams of carbohydrates.This time – the so-called biological "window".The organism is particularly sensitive to carbs, and you get a chance to recover spent glycogen as.Ideal post-workout drink, a carbohydrate sports drink from.
The most common problem beginners-peretrenerovannost.How can it be avoided? Not load one muscle group twice a week and do not make more than 15 sets per muscle even in the specialized program.
If you decide to take creatine, give up the "boot" phase.Recommended starting the 5-day "loading" dose of 20-30 grams per day with subsequent transition to the normal dosage increases the level of creatine in the muscle no longer.than a daily intake of 2-3 grams.
Some perform a special grip bench presses: print "of the game" LATEST finger.This is wrong! If the "normal" enough sore wrist.Try a special kind of "medicine", slightly rotate the brush in a clockwise direction.and then against it.Just do not overdo it, otherwise the pain will intensify.And in any case, do not try to turn down your wrist back.
When calculating the daily energy needs.Take the basis of a formula: 1 pound of body weight = 2 grams protein 4 grams of carbs 0.6 grams of fat.Fat is best to receive in the form of vegetable fatty acids contained in flaxseed and soybean oil.
If for some reason you can not get into the hall.Replace the "Iron" static stretching training (20-30 minutes per muscle group).Of course, the "mass" of this will not increase, but with safeguards to protect you from muscle atrophy.
Discipline is the key to success-.Train, eat and rest on schedule.If you appear in the hall fell swoop, eat anything they sleep and bad, success in the "pumping" can not see!
Do not forget your neck! This is the only muscle group that is always visible, even in winter.Powerful neck, calling card of this athlete.Besides, it perfectly meets the training.Three sets twice a week is enough to slaughter results.
If calves do not grow, try this technique.Take the weight with which, according to your calculations, you can master only 4-5 reps.But do not stop at this number, as stisnite teeth and try to make the 12-mb, and then repeat the 15-mb.Surprisingly, this you will have the.A surprising result will be!
Doing Schrage, do not rotate the shoulders! No benefit from this, but the risk of injury is huge.Raise and lower the shoulders vertically, up and down.
Eat often! Ideally, to be divided the number of daily calories into 5-6 meals.In any case, remember: 60% of total calories need to get up to an hour of the day!
Be sure to do exercises for the rear beam deltas or else swung the front and middle beam will create an impression of "gaga" forward shoulder.In turn, this visually Sause chest, shoulders, will appear as the information that stoop.
At the stage of the relief spending before breakfast on an empty stomach ,20-minute aerobic workout.And no calories after 7 pm!
Best practice in a room with bright natural light or an electric.Scientists have found that fluorescent lamps quickly improve fatigue.
Another small technical trick for biceps-lifting dumbbells for biceps standing with one hand.and immediately after him, "hammer".To balance her free hand lean on the top of the Incline Bench.Immediately after the "failure", expand the dumbbell upright and finish a few more reps, again to the "failure".
Training must last no longer than 45-60 minutes (without extension).This is the best time for high-intensity "pump".If privysit this term will begin on repairing the problem.Need special restorative protseduty.like a deep massage.hydrotherapy and medication "support".
"Raw materials" for building muscle, high-quality protein.His best sources: lean beef, chicken, fish, milk, eggs and protein supplements tested firms.Stay away from hot dogs, sausages, smoked meat, processed meat and sweet milk products.
