uprajneniy_nachinauhix.I will show you 2-3 simple but effective exercises for each body part.
Hands
Let's start with the hands.Hand can be divided into three main parts: the biceps, or biceps.triceps brachii triceps or.and forearm.
Basic, basic exercise for the biceps – curls with weights.There are many variations of this exercise.You can do it with a barbell or dumbbell, standing and sitting.
Triceps.This is the biggest muscle arms, and the least active muscles of the body.I like to work the triceps.When it is well developed, the hand looks great.The best exercise for the triceps – bench press is a narrow grip and extension barbell lying.Dips are also very good exercise.Moreover, it still affects the chest muscles.For the best forearm exercise is the wrist flexion.
Shoulders and trapeze
For me, the deltoid – the most difficult muscles.The best exercises for deltoid – presses, and for the trapezius muscles – Schrage (shrug).Schrage should comply with more weight, just so you can work out well trapezius muscles.
Chest
Pectoral muscles most pliable, and well developed in almost all bodybuilders.Chest muscles are divided into upper and lower.Bench on the bench – the best exercise for their development.However, this exercise has options – on a flat bench presses.on an incline bench presses his head up.and presses on an incline bench upside down.At the top of the pectoral muscles are working on an incline bench presses his head up.at the bottom.respectively.presses on an incline bench upside down.The next most important exercise – raising dumbbell lying on a flat bench.It can also be performed on the simulator.
Back
Back muscles – the biggest muscles in your body.Conventionally, they can be divided into upper, lower and side.For the upper muscles used in thrust angle wide grip.A good exercise is also an m longing for the belt in a sitting position.It runs on the simulator.For the study of the lower back muscles, try the following exercise.It's called "Superman".Lie on the floor, face down, stretch your arms and legs in a straight line.Now cave in the back and raise your arms and torso as far as possible up.Hold this position for a second.Get down.This is one rep … Trainers as well develop lower back muscles.For the development of lateral muscles perform pull-ups until it touches the upper rungs of the chin grip and traction bars in the slope of the average grip.These exercises will give a V – shape your torso.
Feet
Well-developed legs are really impressive.Squats – definitely the best exercise for legs.Any bodybuilder will confirm this.The legs are divided into 3 parts: the extensors (quadriceps), flexors (hamstrings) and calf muscles.For the study of the quadriceps using squat and straighten the legs on the simulator.For the hamstrings the best exercises – flexion of the legs on the simulator and a dead pull on straightened legs.Shin – a raise on your toes while sitting or standing.
The abdominal muscles
Certainly, the development of the abdominal muscles is one of the most difficult tasks for the novice.These muscles require long and thorough training.To manifest in your stomach coveted squares.you need to minimize body fat.To me well are crunches, lifts the body from a prone position and tilts to the side.Climbs the trunk affects mainly the lower part of the abdominal muscles.Side slopes – on obliques.Obliques can be to work in two ways:
A.Standing with a dumbbell in one hand, follow the slope to the sides, while trying not to bend your knees.
2.Take a position in which the executed crunches.Get your hands behind your head.Now raise your torso and touch your elbow contrasting knee.Feel the muscles? Hold this position for a second.Return to starting position.This is one repetition.
So, I showed you a few exercises for each body part.Now I make a few clarifications.
Hands
Biceps
Standing Curls 8-12 reps
Curls with dumbbells while sitting on an incline bench 8-12 reps
Triceps
Bench press 8-12 reps narrow grip
Extension of the hands of lay 8-12 reps
Shoulders
Rod standing presses 8-12 reps
Schrage 8-12 reps
Chest
Rod standing presses 8-12 reps
Bench press (incline bench to head up and head down), 8-12 reps
Breeding Dumbbell Bench 8-12 reps
Back
Upper back
Thrust rod in the slope of 8-12 reps
Thrust belt to sit on the simulator 8-12 reps
Lower back
"Superman" 8-12 reps
Hyperextension of 8-12 reps
The lateral muscles
Pullups 12-15 reps
Traction in the slope of the average grip 10-12 reps
Feet
Flexors
Bending the legs on the simulator 10-12 reps
Deadlift with straight legs 10-12 reps
Quadriceps
Squats 10-15 reps
Leg extensions for 10-12 reps simulator
Calf Raises (standing and sitting), 12-15 reps
The abdominal muscles
Crunches 15-20 reps
Climbs the trunk 15-20 reps
The slopes of the sides 15-20 reps
Well, now you can make your program.I recommend to work out each body part 1 time a week.Here is a 4-day split, you can try:
Day 1: biceps, back and stomach
Day 2: flexor legs, shoulders and stomach
Day 3: quadriceps, forearm and shin
Day 4: triceps, chest and abdomen
Good luck.And one more thing…. Stay away from steroids.
Anton Hutchinson
