A strong and sports body of a man - his pride, a guarantee of health, and of course, the popularity of women! Today you woke up, looked in the mirror and decided to pump your body? Tips of experienced coaches in our article will help you with this!
How to pump a newcomer in the gym
The first and main step of a novice sports amateur should be a campaign at the gym for advice to the coach. It will promptly tell, and most importantly - will show on a personal example, how to make the initial exercises on power simulators aimed at strengthening the ligament and muscle training. The sports program is selected purely individually and for each person it is different:
- With overweight - first it is necessary to reduce the body weight, and only then you can do exercises.
- If a person is too thin - the program is designed for a weight set.
- Well, if you have done all my life with any sport and your muscles in Tonus - the coach will immediately make you a strengthened workout plan.
But, trainer-coach Main! For the safety of their own health, the "masters" should be avoided, which will push you to accept chemicals, prick various amplifiers and even more so send you from the first arrival to do the base. After you have appointed an individual plan, you need to work out 5-7 under the guidance of the coach in order to master the correct exercise technique.
How to pump a novice - food
Beginners athletes neglect by changing their usual nutrition, considering that they are hard to train enough for them, and they will quickly become "big and strong." But, in sports there is one and very important rule - without the correct diet, the results will be very and very deplorable. To achieve muscle growth for the first time months of classes, it is very important to correct your power regimen. This should also tell the coach, based on the physique of the athlete who came to him. Types of physique are divided into three types:
- Ektomorphs - people with rapid metabolism, as a rule, very thin. In order for the desired muscles, they first need to recover and increase muscle mass. The daily diet should consist of 50% of carbohydrates, 30% proteins and 20% fat.
- Mesomorphs are people having an average metabolic metabolism and an average physique. The daily diet must contain 5-10% of plant fats, 50% proteins and 45% carbohydrates.
- Endomorphs are people with slow metabolism and inclined to completeness. This type of coach athletes is prescribed to eat food with a large number of proteins - meat, cottage cheese, milk, fish, etc. From carbohydrates are only complex, such as - peas, lentils, potatoes, and only in the first half of the day.
To dial the muscles, without a fat layer, it is necessary to avoid sweet, flour and fried. You need to eat fractionally - 6 times a day.
How to pump a newcomer at home
Of course, not everyone has the opportunity and time to visit the gym. If you are not going to become a master of sports on bodybuilding, and you want to simply find a tightened athletic form - this section of the article for you. We bring to your attention the exercise that is best to carry out comprehensively, training every day.
- Exercises for the muscles of the hands, chest and shoulders - at home, traditional pushups from the floor and tightening come to the shifts and simulators. In the initial pores you can start with 2 approaches, each at least 25 times. Each week increase the amount by 10-15 pushups. If you do not have a horizon, pull-ups are replaced by dumbbells in the slope. Mandatory condition - it is necessary to postpone completely, without sorry for its power resources.
- Exercises for leg muscles and buttocks - squats on the width of the shoulders with weighting. To heat the muscles, 10 deep quits are performed as a workout, without cargo, on a complete foot. Next, on the shoulders, any thrust (rod, or a stick ties bags with sand or salt) and squats are performed. It is necessary to start from 10-15 times, gradually increasing.
- Exercises for the press - standard birch, twisting, lifts of legs from the position lying on 45 degrees, plank and of course, the usual lifts of the case. It should be known that the muscles of the press quickly get used to monotonous exercises, so the techniques must be changed periodically.
In order not to quit your body in a couple of days - it is very important to ask yourself a goal and stubbornly go to her. At first, do not take between exercises of long breaks, psychologically then it is very difficult to start. Allow yourself to get into training and experience all the power and strength of your preheated muscles. When the first results achieve, you no longer have to make yourself do, and the sport will be easy to be given!
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At the beginning to balance meals. Special attention to carbohydrates and proteins, there must be a lot (you can use the Gainer type Supergainer SportExpert in addition to the main diet). Then-in the hall, start a program for a set of muscle mass and gradually increase weight weights 😉
the main thing in training is a good warm-up, and of course give stress muscles to grow
The main proper nutrition as Nikolai Protein said and the carbohydrates need a body in large quantities, but do not forget that too much harmful can cause the winding and dry the kidney, the warm-up is also needed that the muscles are ready for power exercises.