Guaranteed ways of working to increase the size and strength of your muscles , without having to spend all your time in the gym .
Ended British researchers that men who perform sports training for 3 days per week over the size of their muscles by 0.2 % over the daily performance , which is of course a very small percentage , but with good time and accumulation, and through the following system , which is training through for 6 weeks you will feel good results .
- Conducting these exercises are over 3 days per week .
During weeks 1 and 2, all the exercises are performed with 3 sets of 10 to 12 repetition of each exercise , with 45 seconds rest between each set , and in the weeks 3 and 4 are performed 4 sets of 8-10 repeat for all exercises except 4A and 4B , with 60 seconds rest between each set , and in the weeks 5 and 6, is the implementation of the 4 groups of 6 to 8 repeat for all exercises except 4A and 4B , taking 90 seconds rest between each set.
Workouts
And sit heaviness
This training is based on the sit and do in the same position with the load of gravity to be training , targeting , feet and knee and back backgrounds .
Assembly Baldampel the
Is Baldampel training to assemble mainly chest muscles , and has a strong and direct impact on the muscles of the shoulder and triglyceride ( Trey ) .
Front squat
Front squat training performed by carrying iron bar weight - bearing and place it on your chest and then get off your feet to the squat position , then advancement , and aimed at the knee , feet and back.
Horizontal bar
Famous mental training , which depends on the strength of hands to raise the body , and targeted training backgrounds and muscle triglyceride ( Trey ) .
Payment
To train the deltoid and triglyceride ( Trey ) is by raising the weight to the top of the head and then down to the level of the chest .
Hammer of the sitting position
This training is aimed brachial muscle ( forearm ) and biceps muscles ( Bay ) , and is by sitting on the training complex , and put aside your hands , then lift up biceps and slowly return to the starting position.
Back extension
Aims to strengthen the muscles of the back, abdomen, hamstrings , and it is by playing on your back, that make your face down with the extension of your feet , then bend forward and return to the starting point.
Crushing reverse
Training for the abdominal muscles strong ABS, which is to lie on your back on a flat bench , and then begin to bend the hips and knees up to your chest and then return to the starting position .
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