When it comes to building muscle, not always have to meet the sophisticated equipment and fitness centers. As a personal trainer I know a thing or two about the hard work of muscles, without expensive equipment. If you do the exercises and are entitled to know the right amount of motivation can achieve results. To receive an optimal muscle-building, make a minimum of 5 sentences of up to 10 sets of 8 to 10 repetitions of maximum load and maximum recovery was only 60 seconds betweenSeptember 5 The muscle exercises are as follows.
1 Body weight Pull Ups / Chin Ups
The best exercise for developing the upper back muscles and biceps. Forget lat pulldown machine or bending barbell / dumbbell row. Does not exercise the power in other upper back and bicep muscles as hard as they work. Pretty easy to get on a pull-up bar and pull away. Instead of relying on the weight of your body and get your chin above the bar, you can concentrate on getting the elbowagainst your chest as you draw. What happens if you do bodyweight chin-ups? Get a low bar and safe as a railing is often found in a park. Hold the handrails shoulderwidth if not with their hands and the body beneath him with his feet on the ground. Be sure to keep a straight alignment throughout the body, before drawing. Another great way to pull up or pull-ups, body weight is to do jump and get your chin above the bar. Once removed from the pull-up chin bar, hold for 2-4Seconds and climb slowly for about 4 seconds in length. Then land on the ground, loosening your grip to the bar again and go back to 5 reps or so. Please take precautions when your chin clears the bar. Do not rest your chin on the bar or you find yourself fighting!
2 AKA Push Up Push Up
One of the most underrated exercises you can do anywhere and there is no excuse for them if you want to develop masculine shoulders, chest and triceps. If you aretraditional military-style push-up position you have in the table, they will also work the abdominal muscles. There are different types of push-ups you can do the skill. They can be carried out in different variations, but not limited to, up, which can be run from the knee position, which is easier, foot position, is standing vertically on the region or even the shoulder muscle concern intense need to push . Make sure the one you choose to max out,8-10 repetitions.
3 Dips
Great exercise to work the shoulders, chest and triceps. Depending on your fitness level, can dive to a wall or bars, which can be found in a park to do. The simplest step is to support this exercise with your hands the weight of the body on a wall and feet planted firmly on the ground outside. To increase the difficulty of this exercise, you can move your feet farther from the wall are gaining body weight at a slower speed, or both.Making the most difficult form of holes that would have on a couple of dive bars and ingots or suspend your body weight into the air. Make sure you complete freedom of movement to be extended to the end and all the way up her arms to perform.
4 Squat
This is an absolute must do squats, if you want to gain muscle fast. It is a compound movement exercise and research has found that the compound movement exercises muscle building hormone known as testosterone levels in the body. Berunning the full squat if you do not have pre-existing knee injuries and conditions of the knee, which I do not think the grip squats. Progress leg squats as "gun" to know whether two-legged squats are too easy. How are you better off with one leg squats, you can add in some squat jumps to increase muscle tension in the muscles.
5 Lunges
Another great exercise that works the leg muscles of the thighs and buttocks. Lunges can be done in the form of firmAble to walk or jump. It can be harder by a pair of dumbbells are cheap or even met with a 10 kg bag of sand on his shoulders.
Before you go, and do all these exercises, the eighth in a lot of stress the muscles, be sure to consult a doctor, and sharing of eligibility to run it.
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