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How to build muscles?

13 Aug 2012, 11:58
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If the majority of women dream to get rid of excess weight and become leaner, men, by contrast, want to increase their weight. Naturally, they are not interested in fat but want to have strong and bulky muscles. And while some prefer to talk, flipping through sports magazines, others prefer to work hard on their body. I refer to last one, and I think it necessary to share knowledge in this area with you.

strong-arm man

If the majority of women dream to get rid of excess weight and become leaner, men, by contrast, want to increase their weight. Naturally, they are not interested in fat but want to have strong and bulky muscles. And while some prefer to talk, flipping through sports magazines, others prefer to work hard on their body. I refer to last one, and I think it necessary to share knowledge in this area with you.

 

There was given dozens of interviews, filmed hundreds of commercials, written thousands of articles to learn how to build muscle. However, to achieve the desired results the practice should be in the first place, not the theory. What can knowledge give if they do not apply in your life? So you should remember the only one rule: you have to work hard! Even if you do not own a sophisticated technique of working with machines and shells, you can still achieve a good result. To do this, it is important to learn a few exercises, and regularly carry them out.

 

Exercises for the arms and torso

pull-up guide

Pull-ups. Horizontal bar is indispensable for both the biceps and your back. Hang on the bar so that the distance between the wrists was 20-30 cm wider than the shoulders. Pull yourself up and try to reach the level of the chin horizontal bar. Return to starting position. Make 3 - 5 approaches with 7-15 repetitions.

push-up guide

Push-ups. It is essential for chest muscles and triceps. Lay down, legs straight, toes are brought together, hands shoulder width apart. On the exhale, due to bending hands at the elbows, lower your torso to the floor as low as possible. After this, on the inhale arches arms and return to the starting position. The back must be flat during the approach. The distance between the arms can be changed, and it is better to do pushups not on palms but on fists. 

flexion guide

Flexion. The purpose of this exercise is to pump up the muscles of the press. Lying on the floor, bend your legs at right angle. Stops should be fixed under some fixed object - a bed, battery, boom, etc. Lay your hands behind your head and bend, using the power of the abdominal muscles. When the distance between the head and hips will be minimal, return to starting position.

 

Breeding dumbbells while standing

Once doing this exercise, I inflated deltoid muscles. Putting feet shoulder width apart, lift arms up so that they were 3-5 cm taller and 20-30 cm wider than the shoulders. Lower your arms as soon as having reached this point. Elbows should be inflexible, and the rate of performance should be moderate.

breeding dumbbells

Schrage with dumbbells. Stand straight and hold dumbbells in the lowered hands, lift your shoulders as high as possible. The hands at the same time should be relaxed, the main burden falls on the trapeze. After a brief pause, lower your shoulders and repeat.

curls at the wrist

Curls at the wrists. Stand on your knees, grab dumbbells and place the forearms on the back side on the bench. Relax your hands, allowing the dumbbells to sink to the level of the fingers. Then, using the forearm muscles, lift the dumbbells as high as possible. Brushes the bends in to fists.

 

Exercises for lags

squats

Squats. I have already described how to build arm muscles and torso. And now let`s turn to the feet. Sit at the bar, lying on the athletic frame. Rest the upper side of the trapezoid in the center of the neck and grab it with hands slightly wider than shoulder width. Remove the bar from the frame and back away from it. Squat, as there is an invisible chair behind your back. When the hips will be parallel to the floor, return to starting position. The back should be straight, breath deeply and evenly.

dead lift

The Romanian dead lift. Lean forward and grasp the barbell bar. The back is inflexible, legs straight, chest arched, shoulders straightened, and hands slightly wider than shoulder width. Raise the bar and straighten to your full height. By doing this, be careful to keep the hands, legs and back straight. Extension occurs through the lumbar muscles and the burden placed on the hind leg muscles. When the bar is raised, and you need to stand up straight, return to starting position.

climbs standing on the toes

Climbs standing on the toes. Stand on a small hill, located parallel to the floor. The front part of the foot should be on the surface, and heels should be beyond its edge. You can lean with hands against a wall or stationary object to maintain a balance. Go down on your heels as long as the calf muscles are not stretched to the limit. Then rise on your toes as high as possible and then drop down. To pump up the calves, the muscles must be stretched strongly in both directions.

 

Loads

When I noticed that my body has been strengthened considerably, and there was a first relief, I wondered, "How to build muscles so that they do not simply be strong, but increased in volume?" The answer came almost immediately.

 

All I needed is to gradually increase the load on the muscles. For example, when I pulled up or did push-ups, I used the additional load on the shoulders . It was a special vest with compartments for dumbbells. You can also use a simple bag full of dumbbells.

 

As soon as the muscles will grow, the load should be increased. If you're working with a barbell, extra wheels should also appear regularly on the bar. To make the muscles grow more active and had time to recover, you should train a specific groups of muscles in a day.

 

On Monday work on your back, on Wednesday - chest, Friday – abdominals etc. Too frequent and long sessions in the gym or at home will only bring exhaustion and injuries. In this case, interruptions for more than 2 days are also undesirable.

 

Diet

It is known that the majority of people fall into ectomorphs, mesomorphs and endomorphs.

 

Ectomorphs have thin build, long limbs and accelerated metabolism. It is the most difficult to pump up the muscles for such people, because there is simply have nowhere to take "building blocks" for muscle cells. If you are ectomorph, you should eat a lot and often between workouts.

 

The menu should abound protein foods - meat, cereal, legumes, dairy products, eggs, etc. Even if you took a break in exercising, food still needs to be slaughtered. Mesomorphs much benefits in this area, because nature endowed them with broad shoulders, strength and a penchant for fast muscle gain.

 

What are the best exercises for biceps?

 

If you're one of them, it would not take much to become the owner of pumped muscles in just a couple of months. However, it is important to remember that in the event of termination of employment muscles gradually turn into fat. Therefore it is necessary to keep yourself in shape and do not lean on high-calorie foods.

 

Endomorphs, unlike ectomorphs have to be considered for dinner every extra piece of roasted meat, if not abandon it. Such people are likely to be overweight and always have extra weight. Therefore, in order to build muscles, they need not only to drive away the fat, but also to avoid its return. Endomorphs should eat moderately and gradually, to do aerobic exercise and lead an active lifestyle.

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