Bodybuilding from Paul

T-shaped figure


If you have narrow hips and thin legs and upper body a lot more then you think of the T-type.In order to balance the upper and lower body, it is necessary to facilitate the top and add to the bottom of the body.As a way to reduce upper-body techniques can be used "supersets".Superset – two exercises on the same muscle group performed one after the other.

On Monday and Thursday you work the upper body on Tuesday and Friday – down.Also, try all these days (and, ideally, and Saturday), aerobics.
The training program to facilitate the "top" T-type.Bench press with dumbbells ganteleyRazvedenie (on an incline bench).
Lifting dumbbells in hand dilutions in the slope.
Craving a dumbbell rukoyTyaga on the upper block to the chest.
Curl on the block
Lifting dumbbells for biceps to wrist rotation.
Pushups from skamiRazgibaniya for head.
Monday / Thursday Before the training, be sure to warm up.As an example – 5-10 minutes leisurely walk.
The exercises should be in the form of supersets of moderate weight and high (12-15) repetitions.
The Workout.

Exercises	Sets	Repetition
Superset: Dumbbell bench press plus breeding on an incline bench	Two superset 30-45 seconds with a break *	12-15 for each exercise
Superset: lifting dumbbells in hand plus the dilution in the slope	Two superset 30-45 seconds with a break *	12-15 for each exercise
Superset: thrust with one hand thrust plus the top block to the chest	Two superset 30-45 seconds with a break *	12-15 for each exercise
Superset: curl on the blocks, plus lifting dumbbells for biceps to wrist rotation	Two superset 30-45 seconds with a break *	12-15 for each exercise
Superset: push-ups off the bench prlyus extension due to head	Two superset 30-45 seconds with a break *	12-15 for each exercise

* Increase the weight for each successive set.
Aerobics.If you are not afraid to lose some muscle mass: after an athletic workout for 20-30 minutes follow aerobics.for example.on the rower…..
.Owners of T-shape there is no need to make the "bottom" of the body slimmer.but here is circularity here does not hurt.It is aimed at them and this program.
To create a feminine shape.necessary to carry out exercises with relatively heavy weights and few repetitions.
Poluprisedaniya with a narrow of foot.
Leg press.
Leg Curl.
The rise on your toes while standing.
Twisting on the floor.
Reverse Crunch sitting.
Tuesday / Friday Objective: To strengthen the lower body, including abdominals.
Warm up: 10 minutes leisurely walk.
Style of training: Moderate or heavy weights with a small (6-10) reps.
The Workout.

Exercises	Sets	Repetition
Poluprisedanie with a narrow of foot	Warm-up set (Lightweight) 2-3 *	10.12 6.10
Leg press with a narrow formulation of the feet	Warm-up set (Lightweight) 2-3 *	10.12 6.10
Leg Curl	Warm-up set (Lightweight) 2-3 *	10.12 6.10
The rise on your toes while standing	Warm-up set (Lightweight) 2-3 *	10.12 6.10
"Twisting" on the floor	A	Up to 25 or more
Inverse "twisting" sitting	A	15-20

* Increase the weight for each successive set.
Aerobics.If you have an urgent need to lose fat, then to train 4-5 times a week.Owners of T-type fit all kinds of aerobics.that involve large muscle groups: krossrobiks.Stair Trainer.Bike.ski simulator.Walking with weights.rowing machine.treadmill.
Saturday goal: fat burn.
Aerobics.Practice 45-60 minutes.You can practice different types of aerobics, 15-20 minutes each.This may be walking."Treadmill"."Stair trainer"."Krossrobiks".exercise bike or rowing machine.Do not forget the "warm" (eg, a little walk at a slow pace).
Wednesday / Sunday Rest.
Remember, orderliness and consistency – the foundation of any success!

Based on materials from P.Kennedy and M.Greenwood-Robinson


T-shaped figure

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