Advice 1: How to run to build muscle

Running develops endurance and speed. Although using only Jogging to gain muscle mass is quite difficult, in special the approach to training can strengthen the muscles of the lower limbs and the shoulder girdle.
How to run to build muscle
Instruction
1
Run fast. Compare the best runners in their events – maratonista and Sprinter. Who do you think has a more powerful figure? Look at the anthropometric data of the Olympic champion in London in the marathon, Stephen Kiprotich and the winner of the same Olympic games in the women's 100 meters, Usain Bolt. First with the growth of 172 cm weighs 56 kg, the second – 94 kg with height 195 cm Conclusion. Want to have a well-developed musculature – run a short distance, at the maximum possible speed for you. 100, 200, maximum of 400 meters. Long races not to inflate the muscles. However, the warm-up has not been canceled. A couple of laps of easy running, before the main exercise does not hurt.
2
Use of weights. Of course, the sprinters do not acquire muscle mass solely due to race. In the Arsenal of professionals a huge number of special exercises and work in gym. If training with a barbell you do not fit, use at least the weights for legs and arms. You can also wear a backpack with additional weight, or to run up the hill with the attached rear tire of the truck.
3
Do General physical preparation. Due to running, even with weights, you can strengthen only the lower limbs. The upper part of the body during accelerations involved to a lesser degree. Feel free to add in your workouts, bodyweight exercises – squats, pushups, pullups, crunches. If you have the opportunity, from time to time is to visit the athletic hall and perform some exercises with a barbell – squats, jumping, bench presses.
4
Stick to the sports diet. In order to build muscle through running or other sports activities, be sure to watch the diet. Consume as many carbohydrates. Also, you should focus on foods rich in protein which will promote muscle growth.

Advice 2: How to build muscle in a short time

Advice 3: 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 4: How to build muscle mass quickly

If you want to pump up muscles, please note that you will need not only to train but also to monitor their diet. Composed diet should contain plenty of proteins. In addition, it is useful to make a schedule of classes.
How to build muscle mass quickly
Instruction
1
First you need to choose the days in which you can enjoy always (exercise must be regular).

Classes start with General exercises aimed at the development of body muscles. To be convenient not only in the gym but also at home.
2
The first exercise is aimed at pumping the shoulder muscles and back muscles. Is it on the bar. To start, grasp the bar wide grip, and try to catch up so that you chin is above the level of the crossbar. Lower yourself down slowly, otherwise you will pull a ligament or muscle. Pay attention to the fact that fully straighten your arms and make a break should not be (better to repeat the exercise). The first time exercise without weights, give your muscles come in tone. And for those who are already engaged with extra loads, adding weight should only gradually, not straining the body breaking physical exercises.
3
To build chest muscles using push UPS. Start exercising is with six or eight repetitions, only eventually turning to 15 or 20 repetitions. To improve the efficiency of training follow one approach as much as possible the number of push-UPS (that is, it is better to do less approaches, but the spread of the maximum force).
4
To train leg muscles, do squats. To start training better with the optimal number of repetitions: ten to fifteen, not more. Over time, increase their number, bring it to a hundred. By the way, when you exercise, follow a few simple rules: keep your back straight, thighs parallel to the floor hold, and the back - straight. Practicing is the only way you will be able to work the greatest number of muscles in the legs.
5
Do not forget about the muscles of the arms: sit down and grab a dumbbell. Keep your backs straight, don't bend it. Raise the dumbbells (hands to bend it to the limit). Then lower the dumbbells, straighten your hands. Repeat this exercise 8-10 times, you need.
Note
The question of "how to build muscle at home?" and remains one of the most popular questions among aspiring bodybuilders. If you stick to my training plan, which is very intense, but at the same time, super this, then after a while will be able to gain muscle mass, to acquire the muscle definition and show off your lean physique.
Useful advice
How to build muscle at home. Exercises will be performed on the floor and on the bar. As the "extra" weight will use the backpack, which, for starters, put a "Soviet encyclopedic dictionary" and start to perform exercises. Do not try to pump up big muscle mass at any cost. In a street fight it does not help, but after you throw training for a few years (and it will!)this mass will swim away fat.

Advice 5: How to build the female body

A girl who wants to pump their bodycan lead to the horror of the thought of the necessary complex and regular exercise. Do not be afraid to turn into "miss bodybuilding" with excessively muscled. These results will not be achieved without the use of special drugs. But thanks to regular training you will be provided with slender legs, flat tummy, chiseled waist and high chest.
How to build the female body
You will need
  • simulators
  • - dumbbell
  • - rod
  • - jump rope
Instruction
1
For a start, tune in to hard work. This is very important if the decision to build muscle is taken once and for all. Remember that improving your own body is a very long process. However, he is quite capable of any girl. The main thing – desire.
2
Correctly calculate the load that the desire to train is not lost after the first class. For example, if the first day immediately take up the post, have all chances to earn or straining severe muscular pains. It is unlikely that after this girl wants to continue to torture yourself. Start training with the common aerobic exercises, but not with power loads: start Jogging, jump rope, go to the pool. From these sessions, the muscles will begin to get used to serious stress, and you'll get a lot of pleasure.
3
Performing special exercises begin only after the muscles get stronger. Remember that layer of subcutaneous fat and muscles are not affected. Therefore, if the girl on the hips of groovetune, starts to swing her feet, she guaranteed to get the volume of the thighs. In order to get rid of the fat layer, increase the total physical load on the entire body. When the body will need extra energy, body fat will immediately begin to become subtler.
4
Pay special attention to the muscles of the chest, because she is the pride of every girl. Exercises on the development of the upper bundles of the pectoral muscles, as they are responsible for the height of the female breast. Raise your hands or press the barbell lying on the Board. Use special simulators, intended for development of the pectoral muscles.
5
Pay attention to the gluteal muscles, and leg muscles. Jump, squat with weights, your feet on the bars. Remember that, with the development of abdominal muscles, not only acquired a beautiful figure, but also ensures the correct flow of future childbirth.

Advice 6: How to build muscle in a month

If summer left nothing at all, and look good still want, of course, we rush to the gym and rush all that we see, because I want to build muscle and lose unwanted pounds as soon as possible. This is the wrong approach to build muscle in a month is possible only if approached in a structured and a step not to deviate from the schedule.
How to build muscle in a month
You will need
  • -gym membership
Instruction
1
Dedicate the first day of the study the pectoral muscles and triceps are complementary muscle. Start the day with a warm-up with push-UPS. Then, perform a bench-press straight on the bench – five repetitions of ten approaches. Then run the wiring straight dumbbells on the bench – four sets of eight repetitions, then proceed to the exercises on incline bench. The principle is the same – five approaches on ten repetitions with a barbell and eight of the con. The next exercise is bench press because of the head E-Z rod, this way you finally will work the triceps, which are tensed during the press.
2
On the second day you work the back, shoulders and biceps. Back complete upper and lower arms with those weights that you can pull ten times in the last approach. To work out shoulders make a lift of the rod because of the head standing and the lifting of the dumbbells up through the side in the standing position, both exercises do the four approaches on ten repetitions. Complete the practice exercise for biceps – lifting barbells in a standing position and a separate study of each hand dumbbells when working with a focus. Each exercise perform four approaches to twelve repetitions.
3
Third day take the step. Perform squats, leg extension exercise on the leg curl. Each exercise, perform six approaches on ten repetitions with the optimal weight. Complete the training study of the calf and working on front and side part of the press.
Note
In any case do not make the gap between each training day is more or less than one day!
Useful advice
Be sure to sleep a minimum you should have eight to nine hours of sleep, and don't forget to eat right.

Advice 7: How to build muscle girl

Many girls want to pump up certain muscle groups, but the thought of exercise terrifies them. Don't need to imagine that you will become a battle-ax with overly developed muscles. This result cannot be achieved without special preparations. But high Breasts, chiseled waist, flat stomach and slender legs, you can buy with the help of regular exercise.
How to build muscle girl
Instruction
1
If you do decide to build muscle, set yourself to hard work. You will need patience and will power. Improving your body – a long process, but it is quite feasible for any girl, it would wish.
2
To after the first class you have not gone hunting to train correctly calculate the load. If you on the first day will take up the post and can immediately straining, or in the best case, earn serious muscle pain. After that, it is unlikely that you will want to continue to torture yourself.
3
Start your workout with strength exercises, and General light aerobic exercise. Jump rope, start Jogging, go to the pool. You will get a lot of pleasure, and your muscles will start to get used to more serious loads.
4
Only after your muscles get stronger, start special exercises. Please note, training the muscles to the subcutaneous fat layer is not affected. If you start to swing the legs, and you have groovetune on the hips, get a larger hip measurement. If you want to remove the fat layer, increase the total physical load on the body. Fat layer begin to thin, when the body needs additional energy.
5
Pay special attention to the muscles of the chest, because the chest is the pride of any girl. Do the exercises on the development of the upper bundles of the pectoral muscles. These beams are responsible for the breast height. Lying on the Board, press the rod or raise hands. You can also use special training equipment for developing pectoral muscles.
6
Also, pay attention to the leg muscles and of course gluteal muscles. Squat with the weights on the bars lift the leg, squat, jump. Remember, developing the muscles, you not only get a beautiful figure, but also to provide yourself the correct course of future childbirth.

And remember, pumping up certain muscle groups, do not forget about the rest. Remember, the secret of feminine charm is hidden in a uniform and harmonious development of the whole organism.
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