Complex for beginners
Breath.
Before you start repeating a deep breath, the most severe phase of the motion pass on the exhale.At the top again, breathe again and complete the repetition on the exhale.
Rest between sets.
Generally speaking, you can relax as much.How much you need to recuperate after a set.Usually it takes 40-95 seconds.Large muscles are restored sometimes longer.well and sometimes very small and quickly returned to the "workers' state.Full range of motion.
For muscle development across the length and prevent injury to go through the entire "track" the movement – from the top to the lowest point of the amplitude.
Frequency of training.
Let's say on Monday you trained all the muscle groups of the body.Should I repeat this exercise on Tuesday, or better to wait until Wednesday? In fact.to fully recover after exercise.body needs a minimum of 48 hours.and sometimes more.The easiest way to remember one rule: if the muscles you have at least a little bit hurts.you are not ready for the next workout.
Beginner bodybuilder best practice every two to three days.For example, on Monday, Wednesday and Friday.
Duration of training.
Do not try to stay in the room more than one hour.It's a waste of time.Is it possible to achieve such a high-intensity "marafoncheskoy" workout in half.and even two hours? The main thing – the quality of training.that is, its intensity.Remember that!
Exercises.
Complex for beginners consists of basic exercises for major muscle groups.Such schemes you'll stick to the first two and a half, three months.Train three times a week by assigning day to rest.
Warm-up.
At the beginning of training for about 10 minutes 'ride' on a stationary bike or do any aerobic exercise.Next – light stretching to improve flexibility of joints and the elasticity of muscles and connective tissues.
A.Leg press 2-15,2-8-12
2.Leg extensions 08/03/12
3.Bending the legs 1-15
4.Bench press 1-15,3-8-12
5.The information in the simulator 02/08/12
6.Bench sitting 1-15,2-8-15
7.Traction on the block to the bottom 1-15,2-8-12
8.Giperekstenizm 3-15
9.The rise of EZ-bar 1-15,2-8-12
10.Bench on the block to the bottom 1-15,2-8-12
11.The rise on your toes 4-15
12.Press "Twisting" 3-15
Leg press.
Sit in a simulator for the leg press, firmly press the back to support the back.Uprite feet to the platform shoulder width apart.Slowly bending your legs, lower the weight under control down until your knees touch the chest.Then squeeze the weight force up to the starting position.Note: straightening legs, not unbend your knees fully.
Leg extension.
Sit on the bench for leg extension and move your feet under the rollers.Keep your upper body still, straighten legs.At the top is delayed, then, controlling weight, bend your knees.
Note: In the top of the ascent to the second extra strain the quadriceps.
Lying Leg Curl.
Lie face down on the bench for folding legs.Place the feet under the roller so that they were over the Achilles tendon.Hold your back straight, slowly bend your legs until the roller touches the buttocks.Tighten the muscles and slowly return to starting position.
Bench Press.
Lie face up on the bench for bench press.Take the bar slightly wider than shoulder width grip and remove the bar from the rack.Slowly lower the bar to the bottom of the chest, then up to Squeeze fully extended arms.
Note: Squeeze a projectile up to exhale, do not release your buttocks off the bench, do not bend your back.
Data.
Sit up straight, keep your back to the seat back exerciser.Grasp the handle.During the movement of the arm are parallel to the floor, elbows bent angle does not change.Keep the effort of the pectoral muscles in front of the handle so that they touch each other.At this point, linger, then slowly return to starting position.
Note: At the time of peak reduction.when the handle touching.further tighten the chest muscles.
Bench sitting.
Sit up straight on a bench with a vertical back and take a barbell grip slightly wider than shoulder width.Prognuv slightly back and controlling the movement, lower the barbell to the neck upper chest.Squeeze and then straightening up until arms.
Note: This exercise can be done with dumbbells or a simulator.In addition, the bar can not drop to the top of the chest, upper back and on his head.
Thrust to the chin.
Stand with your feet shoulder width apart.Take a narrow grip barbell bar top.In the initial position with the barbell arm dropped down in front of.From this position, "pull" the bar up to just below the chin.When lifting keep the bar close to your body.Slowly and under control lower the projectile down.
Note: Do not swing the torso during the lift!
Traction on the block to the bottom.
Sit on the bench so that your knees have been a mainstay.Take a neck wide grip.Slightly prognuv back and lifting the chest, slowly lower the bar down to chest.Control the movement and keep your elbows were pulled back.Also, slowly return to starting position.
Note: The draft is not "round" back.This same exercise can be done in the version for "head".
Hyperextension.
Placed so that the thigh lying on a bench and your feet were under the support.Arms folded across his chest, bend at the waist, then slowly lift the torso up parallel with the floor.Note: During the ascent to "help" tension buttocks.Do not lift the body above the parallel and do not make any sudden "impulsive" movements.
The rise of EZ-bar.
Stand up straight and steady.In the initial position of his hands completely straightened, his elbows on the sides of the body strictly.Bending hands, lift the barbell up to the level just below the chin.In the top of the extra strain the biceps and slowly lower the weight.
Note: For the main burden fell on the biceps, not "throw" projectiles up effort of the whole body.
Bench top to bottom.
Stand at a distance of 15cm from a block device with a V-shaped or "rope" handle.Bend your elbows, take a narrow grip handle.Unbend his arms and lower the handle down slow and controlled movement.At the point of full extension elbows further tighten the triceps and slowly return to starting position.
Note: No jerks!
The rise on your toes while standing.
Stand with your face to the trainer for caviar muscles, move the shoulders of a soft support.Legs straight, toes placed on a stand.From the starting position lower the heels down as low as possible.then rise on your toes as high as possible.straining the muscles of caviar.All movements are slow and controlled.
Note: Alternate sets of socks, turned to the side and inside.
Twists.
Lie face up on the mat, lift up bent at a right angle legs.Hands keep his head, but not "push" it forward.Effort, the abdominal muscles lift your shoulders off the floor and shoulder.Pause for a moment and return to starting position.
Note: In this exercise, you do not need the full range of motion – in contrast to the boom body lying.
