How to train muscles?
What to do if you do not have the opportunity to visita sports hall, and you want to maintain your muscles in an attractive form? The solution to this problem is only one - it's training the muscles at home.
Exercising at home can be quite effectivemaintain a form or acquire a new one. Everyone knows that in order to train muscles, a load is necessary. At first, the weight of your body will be enough, however, this will not be enough in the course of time. Then, various weighting agents, such as dumbbells or pancakes, will come to the rescue. However, if you do not have the opportunity to acquire them, then it is worthwhile to show at least a little of your creativity. For example, as a weighting agent, you can use a backpack, after putting in it any heavy things: thick books or plastic bottles of water. It's also good if you make a bar at home.
And so, let's look at exercises for muscle training:
- Pulling up. Very effective exercises that train the muscles of the arms of the back, shoulders - this is the usual pull-ups on the bar. However, they must be carried out "wisely", namely, pull evenly. It is necessary to start with 7-10 pull-ups, but if you have good athletic training, then you should pull up as many times as possible.
- Push ups. After performing pull-ups, you need to start push-ups. First, you should do two warm-up approaches 15-20 times, while resting for 2 minutes in breaks. After that, you need to complete the third approach until it stops. Again, if your physical preparation allows, you can put a weighting on your back or put a child. If you perform push-ups from the floor for you is very difficult, then it is worth to ease the task and push yourself at first from the bench.
- Squats. To train the muscles of the legs, you should perform squats with a weighting agent. To do this, you need to stand up, put your feet to the width of your shoulders, straighten your back and stretch out the front load on your right hands. Squats should be done very slowly, smoothly. At first, it will be enough to perform 15 squats per approach. But again it is worthwhile to focus on your athletic training and the weight of the extra load.
Here's how to properly train muscles usingThese standard exercises, which, despite their ordinary life, have a very good effect. With their help, everyone will be able to achieve excellent results. The main thing is to carry them out regularly. By the way, if you want to go on a simpler way to train muscles without bothering, then you can start doing yoga. It perfectly stretches the muscles and makes them more plastic. Simultaneously, there is absolutely no need to make sudden movements, and this can be very important for those who suffer, for example, from back pain or feet.
System of muscle training
The training system is one of the keyfactors of progress. As a rule, beginners very often make the wrong choice and begin to train hard from the very first classes. All this inhibits the further development of muscles. Therefore, do not immediately attack the exercise and do it until exhaustion. In all things a measure is necessary. That's why you should choose the optimal system of training for yourself and stick to it. Absolutely all training programs, how to train muscles, are built on the same principles. They concern the construction of the complex, taking into account the alternation of working scales, as well as rest. If we consider the selection of exercises, then most of the "strength" training is given to "basic" exercises, and "aerobic" - isolating. Also their number is gradually increasing. So, your beauty is in your hands, the main thing is not to be lazy and go to sports with intelligence!