Advice 1: How to make the muscles hard

The proverb "meet On clothes, escorted by the mind" has not been canceled. And still the first impression often has a decisive influence on the way that you are perceived by others. Therefore, for men it is important to have strong, well developed muscles, because the image of macho is still inextricably linked with spectacular muscles. Fortunately, to make your muscles hard and strong not so difficult.
How to make the muscles hard
You will need
  • - Rod;
  • - dumbbell;
  • gymnastic bench;
  • - the crossbar.
Instruction
1
To strengthen leg muscles, perfect squats. Put the barbell on the shoulders and slightly down her back so she lay on the deltoid muscle. Keep your back straight, eyes straight ahead, feet shoulder width apart. Slowly lower your body, averting the pelvis back, like sit on the chair. Lower yourself until thighs are parallel the floor, hold for one account, and then climb to the original position on three accounts.
2
The best exercise for developing the musculature of the back remains normal pull-UPS. They will help you to get the impressive mounds of muscle. Grasp the bar straight grip shoulder width apart. Slightly rotten back and keep blades. Legs can be crossed at the ankles and slightly bent. Pull elbows to the body while not affect the crossbar chin, then slowly lower yourself down. At the bottom point, do not relax your hands to avoid damaging the long head of the triceps.
3
Do different types of pushups to do relief and firm the chest muscles and arms. In addition to the usual simple push UPS you can perform this exercise with your feet on the platform. To make muscles more solid, do push-UPS with the cotton under the Breasts or with the displacement of the hand to jump. Uneven push UPS will help to pump his hands more effectively.
4
For biceps use dumbbells or barbell. Stand straight with feet shoulder-width apart, weights in the lowered hands. Calmly raise your hands palms up, pulling the dumbbells or barbell to the shoulder joints. At the top hold and slowly lower the hands down. Do not relax, after completing the upgrade, and don't throw your hand with the weights down sharply. This can cause injury to the ligaments of the elbow joint.
5
For biceps do the French bench press. Lie down on a gym bench. Bend legs at knees and place on the bench. This leads to the fact that the lower back is pressed firmly against the bench. Take a barbell or dumbbells straight grip. Raise your elbows so that your forearms were completely vertical, and the elbow joint was directly over the shoulder. Burdening is over head, palms face up. Straighten your arms, lifting the weights. Hold the top and return to starting position. Fix the elbows. Don't let them break up during lifting
6
It is impossible to make the muscles hard, not doing a run. Even if you pump the outstanding muscles, the fat layer will give the impression of blur and softness. To reduce subcutaneous body fat, perform aerobic exercise at least three times a week for 40-60 minutes. Run in the middle and a fast pace, alternating between them.

Advice 2: How to make dumbbells

Many people want to exercise, maintain your body in good shape, but most often in the way of their desire are financial problems, lack of money to spend in gyms or for the purchase of equipment such as dumbbells. It turns out that to make these simulators can home.
How to make dumbbells
You will need
  • - plastikovye bottles (Fanta)
  • - tin cans (condensed milk)
  • - two small piece of metal pipe
  • - cement mortar, sand or water
Instruction
1
There are several ways to make dumbbells with your hands. We will first consider one that can carry the easiest. For this you will need empty plastic bottles (ideal bottles of Fanta, as they will be comfortable to hold in hand), water or sand, electronic scales, if you want to handle the weight of the dumbbell.
Begin:
1. Pick up the bottles, carefully wash them, get rid of labels.

2. Fill bottles with sand (and water, but you will have to frequently change the contents).

3. Weigh the future of the dumbbell to adjust the weight by adding or subtracting sand (water).

4. Screw tight the bottle cap.

5. For security reasons, seal the lid with insulating tape.
Your dumbbells ready, you can test it during home workouts.
2
Using the following method you can do dumbbells, which will weigh much more than the dumbbells out of the bottles. Prepare the following materials: a pair tin cans (condensed milk, or similar), if you need large dumbbells - you can take cans of paint that exist in different sizes, a piece of metal pipe (about 20 cm) cement mortar.
Do dumbbells:
1. Take two jars, rinse and dry them.

2. Take a jar, fill it with cement mortar.

3. Insert one end of the metal pipe into the solution.

4. Keep a couple of minutes, until the solution begins to thicken, and the pipe will hold itself in an upright position.

5. Leave the next dumbbell up to complete solidification of the cement.

6. Fill with a solution of the second jar.

7. Paste the free end of the pipe, which filled the first jar.

8. Hold for a while.

9. Fix the tube in the desired position and leave until fully cured.
The manufacture of dumbbells with the latest way you will take more time, but they are very sturdy and comfortable.
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