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.
2
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.
3
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.
4
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.
5
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.
6
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 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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