You will need
- - Dumbbells (3-15 kg);
- - Rod (collapsible);
- - Weights (16 and 24 kg);
- - two chairs;
- - bench;
- - Gymnastic sticks;
- - The crossbar;
- - Shock.
Classes begin with a slow running and general developmental exercises. Warm up and start training. In the first week of each exercise is based on one approach. In the second - on the two approaches. The fourth and subsequent weeks perform as many sets as indicated in the description of exercises. Rest between exercises should not exceed two minutes. If you perform these exercises three times a week, then the result will be noticeable within four months.
Lie on your back, hands behind his head. Slightly bent legs are secured. Raise the torso, knees touch the breast, sinking, touch the back floor. 1 approach 10-20 repetitions.
Tightens on the crossbar, grip the bottom. The three approaches to the maximum number of repetitions. If you can not catch up, put a gymnastic stick on the backs of two chairs. Lie down on the floor between them and holding the stick, pull up, and the rest your heels on the floor and keep your torso straight.
Standing, take weights, lower your arms, palms forward. Bend your arms, keeping your elbows back. 3 sets of 10 times. Then raise your hands to the sides up and down up. 2 sets of 8 times.
Lie down on his stomach on the bench. Legs must be secured his hands behind his head. Lift the body back up. 3 sets of 6 times.
Standing, feet shoulder width apart and bend at the knees. Jump as high as possible and a soft landing in a starting position. 2 sets of 10 times.
Vis on the crossbar. Lift straight legs up. 3 sets of 12 times.
End the occupation of slow jogging for 2-5 minutes, do stretching exercises and relaxation.
A set of exercises over time change, since muscle growth stops. Load increases, but performed reasonably. Do not forget to pick up the weight with the weights in such a way that the last two repetitions of each exercise were performed with considerable stress.
Lie on your back, hands behind head, feet fix. Raise the trunk until it touches the chest slightly bent knees. Two sets of 20 times.
Tightens on the crossbar before touching her neck. Wide grip. 4 sets of 10 times.
Lift weights to the biceps. 4 sets of 10 times.
Press the bar, sitting on the bench. Average grip. 3 sets of 10 times.
Squat with a barbell on your shoulders and perform leg presses on a special simulator. 4 sets of 10 times.
To further increase the muscle mass, try to change the weight of varied weights and number of repetitions in the approaches of some of the exercises. Include in your exercise sessions with weight and shock absorber.