Advice 1: What group of muscles develops weight

In traditional kettlebell sport classic exercises – the snatch and the clean and jerk – develop strength endurance of back muscles and shoulder muscles. But if desired, weights can be used to inflate the chest muscles, back, delts and legs. Moreover, the effectiveness of exercises with weights will be much higher than in exercises with barbells and dumbbells.
What group of muscles develops weight
Instruction
1
One of the major advantages of the kettlebell in front of dumbbells and barbell – weight distribution on two control points, not one. This allows not to limit the power of the working muscles and to use in training large weight. Moreover, exercises with weights almost do not bear the risk of injury. This means that strict technique is no longer needed and a set of working weights will be much faster. Limit the intensity training with weights higher than when tahani barbells and dumbbells. This means that muscles will grow faster subcutaneous fat will be burned more intense. From a practical point, kettlebell training develops better functional strength that gives an advantage in the use of force in vivo.
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To build chest muscles with weights, perfect bench press horizontally or at angles. Of course, it will be inconvenient to take the heaviest weights with stand, so you have to first throw them over his hips, and then with them to go on the bench. Various embodiments of the dilutions with weights is ineffective. For the development of the broadest muscle of the back are perfect pullups with weights. Unlike dumbbells or pancakes from the rod weight is better suited as an additional burden. Thrust in the slope of a narrow grip when working with weights is much more convenient than when working with dumbbells or a barbell. This exercise can also be supplemented by a thrust in the slope with one hand.
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For pumping deltoid muscles the best exercise is the bench press over the head. And squeeze the shells can be both simultaneously and alternately. In the first case will develop strength, the second endurance. Classic mnogopoliarnym the snatch of the kettlebell strengthens muscles of the shoulder girdle that will help significantly reduce the risk of injury. To download better legs with squats with weights on your shoulders. Brings good results for the walking lunges with weights on your shoulders.
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With kettlebells, there are coordination and strength exercises. They train power endurance and strength coordination. Having achieved success in accomplishing this, you can brag to your friends what they are likely to do.
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One of these exercises is the squeezing the kettlebell upside down. The weight in his fist, jerk rises to the shoulder and then smoothly squeezed the bottom up. After that goes down, or presses the kettlebell upside down continuing. Another exercise – the full term. One weight is raised above the head and held in his outstretched hand. Without dropping it, sit down and take a second hand one dumbbell off the floor. Getting up, the second squeeze the weight up. The official record of this exercise with 32 kg kettlebells not beaten since 1907.
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Juggling weights. Lean forward and grab the kettlebell with your free hand uperevshis in the thigh. Stroke move the weights forward at arm's length. When the kettlebell is at the level of the head, spin her pen down and. After making the shell full turn, catch it and coasting down between your legs for a new exercise with the other arm. Practice, you can juggle with both hands at once.

Advice 2: How to swing muscle groups

The human muscular system includes more than six hundred separate muscles. Together they form a muscle group. In bodybuilding, it is customary to distinguish the following groups of muscles: shoulders, chest, biceps, triceps, forearms, back, abdominals, buttocks, thighs and lower leg. During one training session should not swing all groups of muscles. Better to split them study on different days of the week.
How to download muscle groups?
Instruction
1
The distribution exercise will depend on how many times a week do you train. If you go to the gym three times a week, then suck each group of muscles once a week. Big muscles of the legs, back and chest it is better to train on different days. When training four or more times a week, you can work out some group of muscles twice. One workout needs to be enhanced, and the second with less weight or fewer repetitions. If on Monday you squated 2-4 times with a weight of 80-90% of maximum, on Friday, squat for 8-10 times with a weight of 50-60%. A variety of weights and amount of load will help to avoid stagnation in the growth of strength and muscle mass.
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Diversity should be followed when selecting exercises, weights. Don't get stuck on just one bar or the gym. Include exercises with dumbbells, with the weight of his own body, rubber shock absorbers, with resistance of partner, etc. the Order of exercises can also be alternated. For example, in the first week you do first bench press, and then the layout of dumbbells lying on an inclined bench. The next week, try to change the order of exercises.
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Sample split: Monday – chest, shoulders, triceps, Wednesday – back, biceps, forearms Friday – thighs, buttocks, calf muscles. Pumping press every workout: Monday – upper abs, Wednesday – oblique musclesyou belly, Friday – lower part of the abdomen. Circuit training on days and the optimal number of workouts per week with time you will be picked individually. A single system for all does not exist, as much depends on the characteristics of the organism and speed of recovery after exertion. The rate of recovery is influenced by external factors: the quality of food and of sleep, stress, physical and psychological workload at work and at home. Sometimes you can skip a workout if you are feeling overwhelmed and tired. Stay in such a situation will only benefit. Learn to analyze the results of training and to listen to your body. It will tell you when to add weight on the bar, and when to reduce the workload.

Advice 3: How to pump weights

Many people have a home Arsenal of kettlebells. But how to start classes in the future to get in good physical shape, not everyone knows. For this you can follow the approximate scheme of exercises with kettlebells. Performing them regularly and conscientiously, you'll be stronger, fitter and more attractive.
How to pump weights
You will need
  • weight, the desire to build muscle
Instruction
1
On the first day of their training start UPS in the shoulders: it lay on the floor between the feet, two weights, rotten back, bend over, grab the weights, lift one to shoulder and hold another in his hand. Do alternating presses, changing hands. Eight times for three sets.
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Second exercise: lean, complete alternate traction weights to the belt. 8 times with each arm for three sets.
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The third exercise: complete each hand five times alternately squeezing up from the shoulder. Do three sets.
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The second day. Take a dumbbell in your right hand, raise it over your head, straighten. Run smooth squat, gradually sitting up and lying down on his back. Then repeat in reverse order. Let's change the hand. And so five times with each hand. Exercise repeat three times.
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Follow Hiking with two weights for half an hour.
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The third day. Follow alternate wyzima from the shoulders eight times with each hand (three approaches).
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Take the emphasis lying, lean on the handles of the kettlebells, make alternately pull the weight to the belt eight times. Make three times.
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Follow the swinging of weights. To do this, put between the feet on the floor two weights, lean forward, knees bend, rotten back, raise your head, do a little swing back, then vibrates and return movement bring the kettlebell forward and up to chest level. Return to the starting position. This exercise, run ten times for three sets.
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That class brought the greatest benefit, it is necessary to adhere to the following tips. To perform exercises with weights every day you should not. To avoid overload, the first day run on Monday, second Wednesday, third Friday. Combine classes with weights and with other classes: power, pulling and so on.

Advice 4: What muscle develops horizontal bar

The bar – one of the most common shells for the development of agility, strength, power endurance and other physical skills. It can be found in any stadium, in the courts of various institutions and homes, all gyms, etc.
What muscle develops horizontal bar
Instruction
1
Using bar you can pump all the muscles of the upper body – arms, neck, back, chest, press. Different exercises on the horizontal bar is designed to develop different muscle groups. One of the basic exercises, pull-UPS, intended for pumping of the muscles of the biceps, triceps and wide back muscles. However, pull-UPS have different embodiments.
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Pull-UPS reverse grip increase the load on the biceps. The width of the grip should be medium or narrow. Be sure to monitor the mixing blades and shoulders. The wide grip pullups to the chest or head increase the burden on the broadest back muscles. The main thing when pulling is to do the movements smoothly, without jerks. Pull-UPS straight grip increase pressure on the deltoid muscles, especially in their front lobes. For better development of these muscles need to be tightened almost non-stop between them, trying to get the middle of your chest to the bar.
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For the development of chest muscles is designed pushups on the bar. Make the bar rise a coup or the rise of the force and from the top position start to lower and raise the torso. The grip should be wide and the movement is slow and uniform. Inhale on the down, exhale lifting. Try to keep the balance. The same exercise performed in a narrow grip, well developed triceps and inner lobe of the pectoral muscles.
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For the development of the press in vis on the bar raise straight legs up to the bar. For the development of the oblique abdominal muscles of the leg can be raised not only directly, but also the right and left shoulder. To burn fat, raise your legs at a 45 degree angle and try to carry them circular movements. Also for the training will be useful to abduction feet to the side, twisting the body in the vise on the bar. Last are exercises given the low load and is designed for untrained people.
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To exercise relief of muscle do rifts. Pull up on the bar and in the upper position, straighten one arm, off to the side. Then straighten the other, smoothly rolling into position, lifting myself up. The same rifts you can do after lifting force, they are well pumped up triceps.
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Do not underestimate the bar with muscle development. The classic wide grip pullups with weights or a pancake from a bar, suspended from the belt is a powerful exercise for increasing back muscles. It is hard to perform, but it is strongly recommended by many bodybuilders, who are in a crisis, when increasing the load does not give you more muscle.

Advice 5: 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.
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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.
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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.
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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.
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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.
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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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