Advice 1: How to build muscle child

Every boy when you look at their figures in the mirror begins to dream about what it would be nice to impress everyone around you including biceps, like all real bodybuilders. Just where do you start training with your body? Thus, the bar to raise children up to 12 years old is strictly prohibited. Because the muscles boys are not like, for example, in men older than 20 years.
How to build muscle child
Instruction
1
Up to twelve years, has not yet started hormonal changes, boys muscle contains little protein, minerals, fat and lots of water. Therefore, the muscles of the child quickly tire of, they are not yet ready to withstand any great physical exertion. In addition, there is a growing skeleton, and quite a large waste of energy can slow down this growth.In the intervertebral discs of the teenager also contains a lot of moisture, therefore, the physical vertical load on the spine can contribute to the emergence of intervertebral hernia.
2
Boys can strengthen muscles using bodyweight exercises without any weights, that is, without the use of weights and barbells. About the barbell and the weights and nothing to think about until age 16, and then you can engage with them only under the guidance of a coach.The boys 14-15 years old you can do exercises with dumbbells (weighing not more than 1-1,5 kg), lying just below the spine to protect from deformation.
3
To begin exercises with the pull-UPS on the horizontal bar, push-UPS and sit-UPS. In the 13-14 years is enough to be able to catch up 3-4 times. And if in 15 years the guy can make 20 pull-UPS – he's strong and ready to training with weights.
4
Also, increase muscle strength many stretching exercises that make the muscles supple. At the same time, tension, repeated many times to give the muscles endurance. Therefore, the most useful exercise for the boys, exercises with an expander.To train you must first for an hour a day. And do it in the middle of the day. A rest day should not be complete inaction of the muscles that maybe even a little sore after yesterday's workout, you need rest day to perform gentle exercises based on stretching. So the muscles can recover faster and prepare for the next workout.
5
During exercise, the load should be variable: worked the muscles of my hands, then worked the calf when he exercises the abdominals, you can then perform exercises for the hips or the upper body and so on.

Advice 2: How to build muscle dumbbells

All the dreams of the strong fit hands. Many interfere exercise laziness, lack of time or other excuses. But if you set a goal to achieve good physical shape, you need to buy a card in a fitness club. Save money on home occupations, but not onlinewhite!
How to build muscle dumbbells
You will need
  • - dumbbells - 2 pieces
  • - the yoga Mat
Instruction
1
At home you can also do fitness with a positive result. Here the most important - discipline. Scroll to 15 minutes 2 times a week for classes, and after a few months you will notice the first result. To pump up arm muscles dumbbells, you'll need two dumbbells weighing 1.5-2 kg for beginners and 4-6 kg for more prepared. These exercises are designed specifically for quick results with proper and regular approach.
2
Lie on the floor on Mat (near the back you can put a folded blanket for softness), hands with dumbbells pull along the body. Raise your arms so that the dumbbells are perpendicular to the ceiling. Begin to bend your elbows so that the dumbbells touched his shoulders. Movements are slow. Make 6-8 approaches.
3
Push-UPS with straight legs. If push-UPS until you can't, you can lean on his knees. Start prying from the top of the - weight of the body should have on hand. Keep your arms straight, palms and feet resting on the floor. Make 8-10 approaches. Follow the breath.
4
Stand straight with feet shoulder width apart, hands with dumbbells are stretched along the body. Expand the dumbbell so that the back of hands looking forward. Slowly begin to bend your elbows below the dumbbells got the chin level in two stages. Inhale - rise up to chest level, hold for a few seconds, rise to the level of the chin, exhale. To return to the original position in the opposite direction. Breathing in, lower hands to chest level, hold, lower down, exhale. And so 6-8 approaches.
5
Stand straight with feet shoulder width apart, hands with dumbbells are stretched along the body. Bend forward, chest parallel to the floor, back straight, pelvis tucked up. Slowly begin to move her arms with dumbbells to the side, reaching shoulder level. Make 6-8 approaches

Advice 3: How to strengthen the muscles child

Every parent wants to see their child healthy, strong and fit. To improve the body of the child and to strengthen his muscle system will help easy and effective, time-tested, daily gymnastics lessons. Parents regularly and enjoy doing exercises, will serve as baby the perfect example to follow.
How to strengthen the muscles child
You will need
  • Exercise mats, balls of different sizes, gymnastic stick, bench, walkway to prevent flat feet, kids hula hoops, rhythmic music
Instruction
1
Choose exercise appropriate to your child. Optimally to begin to teach your baby to perform gymnastics before the age of three, as children of this age are already able to understand what is required of them and what is needed. But the exercises must be simple, otherwise the child will have to spend a lot of energy for their development, and his interest wanes. The child is attending a preschool, it is advisable to carry and house the gymnastics complex to be used in kindergarten.
2
If for some reason not able to carry out physical exercises with a child after a morning sleep, you can do it in a couple of hours after Breakfast or after NAP. Evening recharge for 1-2 hours before going to sleep, to sleep late.
3
If the baby had not been involved in performing gymnastics and see how it is, is to show them the basic starting position (standing, lying on your back and stomach, sitting on the bench). Encourage him, telling counting, imitate the actions of animals, etc Movement for a child 3-4 years still have the character of imitation ("fly like a butterfly", "klyuem like a bird", "we break the apples", etc.).
4
Before you begin to actively perform the exercises with the baby, they should be learning. Do each new exercise slowly, voicing their actions and paying attention to the correctness of his movements. When you feel that the job become familiar crumbs, you can add classes music and a little fast.
5
Exercises for preschoolers should involve different muscle groups. In this case, charging will not be tedious, as some groups of muscles are involved in work and others to relax. Classes include squats and bending the torso down, right and left. Forward bends follow, trying to get floor hands.
6
In various embodiments, use of jumps ("spring"), throwing a ball from behind the head and the breast, as well as the target, an impromptu "football", exercises with gymnastic stick. Regular walking over time complicate alternating movement on the toes and heels, the outer and the inner edge of the feet, high lifting straight legs or bent knees. It is useful to walk along the path, made of double-folded fabric, several times stitched across. In each of the branch paths invested different filler (peas, grits, stones, etc.).
7
Complete exercises as Jogging and walking, then proceed to hygienic procedures. Morning exercises for children of preschool age lasts longer than 5-10 minutes.
Useful advice
In warm weather classes is best done in the fresh air. If the exercise takes place indoors, try to ventilate the room. Clothes for charging should be made of a light fabric that absorbs moisture well. You can do barefoot or in socks, and comfortable shoes.

Advice 4: How to build muscle their weight

Gym is too far. Rod does not fit into the interior of your apartment. The reasons are many, but that is no reason to abandon the sport. After all, when you always have the best machine – your body. Using only your body weight, you can create the perfect muscle.
Your own body is the best simulator, because it is always with you.
You will need
  • high horizontal bar, Swedish wall, horizontal bar low, chair, gymnastic bench.
Instruction
1
Pushups with emphasis feet on the wall (muscles of the shoulder girdle and triceps).
Stand face to the wall. Get down on all fours, hands about 30 cm from the wall. Take the position of the rack on the head: the heels touch the wall, arms bent at the elbows, the head rests on the floor. Extend hands to the head appeared above the floor, and the emphasis was entirely on the hands. Fix position for one second and return to starting position. Perform as many repetitions as you can.
2
The rise of the legs (the muscle press and hip flexors).
Grasp a high bar so that the feet almost touched the ground. Hands shoulder width apart. On the inhale pull your hips toward the belly to the shins was at chest height parallel to the ground. Exhaling, slowly return to starting position and repeat again. Perform 3 sets of 15 reps.
3
Pull-UPS (muscle back).
Grab the bar wide grip, feet slightly touch the ground. Engage the muscles of the arms and back from the beginning of the movement. Legs slightly bent at the knees. Pull up so your chin is above the bar, then slowly return to starting position. If you take up the crossbar reverse grip, the exercise is easier to perform, it will be developed further and biceps.
4
The yield strength (the muscles of the back, triceps, shoulders, hips).
Grab the bar, legs bent at the knees. Drawing hands, move the body over the crossbar and through the hands to maintain balance. Hold for 1-2 seconds and return to starting position. The case should not deviate neither backward nor forward.
5
Squats with a focus back into the wall (hip flexors, glutes).
Will prelolitas back to the wall so that the spaced shoulder-width apart the feet defended from it by about 60 cm. Slightly bend your knees and hold this position for 10 seconds. Keep your knee bent lower body lower and lower, and again with a 10-second fixation. Continue to descend until the number of positions reaches five, the latter case needs to be as close as possible to the floor. As well, sliding his back along the wall, climb up. Repeat. To increase the load – increase the delay time in each position.
6
Reverse push-UPS (chest triceps, Delta).
Place a chair at a distance of approximate one meter from the gymnastic benches. Press your straight arms in gymnastic bench back, feet on the edge of a chair. Keeping body upright, bend your arms until then, until your shoulders are parallel to the floor. Return to starting position.
7
Uneven push-UPS (chest muscles, the front part of the cortex).
Place your feet on bed and hands on the floor. And under the right arm should stand, for example, book. Straighten your body in one line with your feet. Lower the body by bending the elbows. Sharply push off from the floor so that the body, rising up, moved to the right. Land on the kickstand with your left hand. Press from the floor in regular mode. Alternate push-UPS – push from changing hands. Do at least 12 push UPS.
8
The pendulum (front and lateral part of the cortex)
Lie back on a gym bench. Grab hold of the edge at the head. United raise your legs up at a right angle to the body. Tilt the connected leg to the side to angle of 45 degrees. Gradually move the legs in the other direction. Do 8 repetitions on each side.
9
Lifting on socks (calf muscle).
Stand on a book or low stand on tiptoes, the heels hang down. Slightly bend your knees. Climb up as far as you can, hold on a second, return to starting position. Make at least 100 iterations.
10
Wiring on the towels(chest deltoid, the front part of the cortex).
Take the emphasis lying on a slippery floor. Under each hand place a towel. Maintaining the position of the hands and body unchanged, spread towels in hand, hold arms slightly bent. When your chest almost touches the floor, return to starting position. Do 12 reps.

Advice 5: How to build muscle with weights

It happens that in the house of sports equipment available are cast iron weights only owned by your grandfather. Oddly enough, but this simple tool is perfect to acquire an impressive musculature. Of course, it is desirable to have some level of athletic training, otherwise you will not be able to take a 16 kg kettlebell from the floor.
How to build muscle with weights
You will need
  • - elastic bandage;
  • gymnastic bench;
  • - two weights;
  • - talc or magnesia.
Instruction
1
Sit on a chair or gym bench. Your feet firmly planted on the floor. Take the right hand dumbbell, right elbow abut in the thigh. And slightly lean forward. Raise the dumbbell to the right shoulder. If the shell is too heavy for you, at the initial stage, lifting can be slightly help yourself with movement of the body. Perform 5-8 lifting on a biceps and adjust the arm.
2
Stand up straight. Dumbbells in the lowered hands, palms facing forward. In turn, raise the kettlebells up to the shoulder joints. Try not to help yourself body. This is valid only in the case of too great weight of the projectiles.
3
Rise directly, feet on width of shoulders, the sight in front of him. Grab both dumbbells and lift them to the shoulder joints. Elbows spread them apart. Smoothly straighten your arms, lifting the weights over your head. Do not use the inching technique, help feet. Try to squeeze the weights to achieve maximum effect.
4
Stand up straight. The weight is in the right hand behind the head. The elbow is bent and looks up. The left hand put on the right triceps. Slowly run the straightening of the elbow and lift the kettlebell over your head. The left hand fixes the correct position of the triceps. Do this exercise only when you reach certain results in the work with weights.
5
Put your left hand in the seat of a chair or gym bench. The right hand grasp the handle of the kettlebells, standing on the floor. The back slightly rotten and keep blades. Slowly pull the weight to the body. Try to keep the work was done mostly by the back muscles. Perform 5-8 upgrades and adjust the arm.
6
Put weights on the floor. Lean forward and grasp the arm shells. Tighten your back and keep blades. Slowly pull both kettlebells to the body, and then lower down. Do not change the position of the body. Perform 8-10 lifts and take a break for one minute. Then follow yet another approach.
7
Lie on the horizontal bench. Kettlebell hold in your hands. Palms facing down, the weights are on the forearms. Elbows spread them apart. Gradually unbend hands and squeeze the two weights from the breast. Straighten the elbow at the top completely to prevent injury. The weights should move in parallel. Perform two sets of 8-10 lifts.
8
Stand up straight. Lift weights to shoulders. Elbows spread them apart. Feet shoulder width apart. Slightly rotten in the lower back and begin to lower the body down, like sit on a low chair. Keep your heel from the floor. The lower you lower the body, the greater the load on the gluteal muscles. Return to starting position. Perform as many squats as you can.
Note
All exercises with weights should be performed after you thoroughly warm up. This can be wrung out several times from the floor or do a light warm-up massage.
Useful advice
Always use talc or chalk, to handle the weights did not slide in hands. The wrist is recommended to be fixed with elastic bandages.

Advice 6: How fast to build muscle on the bar

Quickly pump up the muscles on the horizontal bare is possible. For this purpose there is a special set of exercises. Performing them, you will reach the goal in a short time. The main load – lifting its own weight.
How fast to build muscle on the bar
Instruction
1
When on the bar you train the muscles of the chest, neck, arms, back, triceps and biceps. Please be patience and endurance.
2
Depending on the kind of the grip and distance between your hands you will achieve a variety of exercises that will be able to accomplish.
3
To pump up the chest muscles on the bar, take a starting position. Stand up straight. Keep your backs straight. Grab the bar with your palms, placing them on himself. Leave the hands at shoulder width. Do the exercise smoothly, without jerks. Maintain the same speed when lowering and raising the body. Perform 10-12 pull-UPS. Keep breathing: exhale while lowering and inhale while lifting. Do pullups with a minimum speed. Gradually increase the number of sets, doing 10-12 pull-UPS 3-4 times.
4
The following exercise will allow you to pump up the shoulders at the bar. Grip the bar narrow grip. Thus you will employ the wide toothed muscle. Hang on the bar, clasping the top of the bar. Between the hands, observe the minimum distance. Pull-up, caved in the back. Try to touch the lower chest part of the shell. Perform 10-15 pull-UPS.
5
For pumping biceps on the bar grasp the shell by a reverse grab. If possible, try to connect the edges of the palms together. Rotten back and hang on straight arms. Focusing on the mixing blades and the shoulders start to catch up. Try to touch the lower part of the pectoral muscles of the crossbar. Perform 10-12 pull-UPS 3-4 approach.
6
Exercise on pumping back follow, grasping the bar with a medium grip. Thus, you will additionally involves the biceps and flexors of the forearm. Hang on the bar, legs crossed and prognuv back. Try to touch the top of the chest of the crossbar, bringing the shoulder blades together. At the lowest point, fully straighten your arms. Perform 10-12 pull-UPS.

Advice 7: How fast to build muscle teen

Teenagers often want to distinguish themselves from their peers to cause an increased interest in girls. To do this, the boys are starting to play sports and do exercise for building muscle mass. Take the time their physical development, due to this you will get a beautiful body.
How fast to build muscle teen
You will need
  • - The horizontal bar.
Instruction
1
So, first you need to choose a location for regular training. Ideal – sports hall with an experienced and qualified coach. But it often happens that the teenager has no money to pay for such services. If you have sufficient amount, the trainer will develop for you an exercise program and advise the right diet diet.
2
Build muscles in adolescence should be so that the load on the spine was not so great. It is strictly forbidden to do squats, deadlifts, presses dumbbells or barbell standing and lifting barbells for biceps to seventeen years. The performance of the listed exercises can stop the growth or lay the Foundation for diseases of joints and spine.
3
An excellent replacement for the bench press – pushups. Try as much as possible to use their own body weight in exercises. Place hands on floor shoulder width apart, legs should be stretched back, feet parallel to each other. Raise up on toes, back and legs should form a straight line. Bend your elbows and for a second hold at the bottom, climb up. Repeat as many times as possible in three approaches. Once you learn the technique of performing a pushup, try to change the width of arrangement of the arms, accentuating the work different groups of muscles. When push-UPS involve the following types of muscles: chest, lower back, deltoid and triceps.
4
An hour after Breakfast, follow the pull-UPS (not recommended to do push-UPS before eating). For non-trained adolescents pullups seem difficult, even impossible exercise. But after a few months of systematic training, you will achieve impressive results. Traditional pull – UPS medium grip. The main focus is on the forearm flexors, back muscles and biceps. Grasp the bar, the grip should be equal to shoulder width. Hang, cross your legs and a little rotten back. Start to catch up, take your blades and try to touch the breast of the crossbar. Then descend and fully straighten the arms for a better stretch of the back. Do the maximum amount of exercise.
5
For a set of muscle mass do not need to follow complicated diets. Important – include in the diet of more meat and dairy products, limit your intake of cakes, sweets, all sorts of crackers and chips. Take complex vitamins. And remember, to create a sports figure during adolescence is much easier than adults. More exercise with weights may begin after the age of eighteen.

Advice 8: What muscles are working during squats

The squat is one of the basic exercises in fitness. Depending on the technique of sit-UPS during exercise involves the muscles of the buttocks, the quadriceps, to a lesser extent, calf muscles, as well as all the small muscles of the lower body, in addition, involved back and press. Experienced athletes know how to regulate the work of certain muscle groups during sit-UPS to provide the desired load at the desired part of the body.
What muscles are working during squats
Instruction
1
Squat – an exercise in which the man lowers his torso down by bending the knees. There are many variations of sit-UPS in which different muscles are utilized in varying degrees. Select the right exercise depending on your goals and sport: for example, there are powerlifters squats is the most deep and heavy, they provide the greatest load on the muscles. Use squats bodybuilders, fitness enthusiasts, weight lifters, this exercise is even included in the basic set of exercises which is often done in physical education classes in kindergartens, schools and other educational institutions, sports sections.
2
Squats have on the body a whole range of different effects: they increase the blood circulation in the pelvic area, which stimulates faster metabolism and helps to get rid of cellulite; they burn huge amount of calories; they contribute to the formation of a beautiful posture; and most important – they strengthen the muscles, thereby making people stronger, fitter, more mobile, with the relief of the lower part of the body becomes clearer and more expressive.
3
Most while classic sit-UPS, when the buttocks are pushed back, back straight, feet are parallel and your heels not leave the ground, working the quads is a large muscle on the front of the legs and gluteal muscles. If a little dilute socks in the side and the back tilted forward (not rounding), you can increase the load on the buttocks. The wider the legs are divorced, the less involved the outer thigh muscles, located on either side from the outside, and more are included quads. Wide squats with divorced socks legs – plie – work inner thigh. Shallow squats without additional weight other small leg muscles, including the gastrocnemius, are utilized to a lesser extent. The deeper squat and more weight, the harder it is to squat and the more load on the calves.
4
Also, if squats works the back, even if no additional weight have to keep your posture straight, causing the back muscles to strain and become stronger. The press is also activated during exercise, although only slightly.
5
The deeper squats and more weight, the stronger grow muscles – it helps to create the desired topography. More intense, but less severe and shallow squats increase muscle endurance, strengthen them, but do not contribute to their increase.
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