You are someone who likes the weight machines at the gym, wear them constantly and you do not get what you want. Why not try free weights? and in about six weeks you can see excellent results. SETUP: Stand with your feet apart a little more than shoulder width, taking the bar bar through their grasp. Before proceeding with this exercise, make sure the bar is balanced correctly. ACTION: Once you feel balanced bar, contract your quadriceps and gluteal muscles and lower your body slowly. At the point where their legs are just below parallel to the floor, push up without locking and repeat movement. Be sure to keep your abdominal muscles tight to protect the lower back. Do not hunch your back and be sure to keep your head up and eyes forward as you perform this movement. Action: Keeping your elbows slightly bent, move as joints of the arms from the shoulder, raise your hands and squeeze the pecs. Upon returning to the starting position allow cable to offer resistance to his pecs. ACTION: With elbows slightly bent and hands bent forward, lift the weights to the sides, keeping your torso still. Stir until arms are parallel to the floor. Slowly lower the dumbbells and repeat. Action: Slowly bend your elbows, letting gravity acts to pull your torso toward the floor. When your elbows are bent 90 degrees, pause briefly, then press back to the starting position. Configuration: Place your feet on the floor so your knees are bent comfortably. Place your arms across your chest or keep them open, his fingers barely touching the back of his head. ACTION: Pulling in the abdominals, lift the upper body in an arc of movement so that your chest moves toward your knees. Tighten your abs at the top of the movement and hold for a moment. With your abs tight yet, lower your body until your upper back touches the ground. Do not pull your head with your hands. SETTING: Take a pair of dumbbells and let it hang with the hip. Place the tip of one foot on a block of wood or a platform and let the other foot to hang freely. ACTION: Stand with the tip of your foot as high as possible to get your calf muscle. Slowly lower your heel as much as possible to stretch your calf muscles. Repeat for the required number of repetitions, alternating feet. NOTE: Do one set from A1 and then one set of A2, then rest. Then go back and repeat A1 and A2 until you do all the sets needed before moving on to B1 and B2 and so on. Perform this exercise twice a week. Two days a week to go to the gym and only focus on the articulation of various exercises like bench press, dead lift and chin-ups. on Tuesday, May 18th, 2010 at 6:28 pm and is filed under Abs and obliques, arms, exercises, training in the gym., Buttocks, Shoulders, Chest, Legs, tables and routines, Triceps, abs, arms, bodybuilders, train at home, buttocks, chest, legs, triceps.It looks good, just from the gym and the main thing is to lose 3-4 KG ke I have in the abdomen. I'll start doing HIIT on elliptical, is .. Hi David, the number of exercises is not high. If it is the number of muscles that work, it is a full-body table o.. Hi Adrian, the reason for taking protein at breakfast is because your body takes eight hours of fasting and feeding is required for .. Feel free to copy, modify and distribute any article or writing of this work as long as you put an HTML link to this page and cites the source. ..
Bodybuilding, or the art of building muscle, today has acquired a unique place in sports training systems. Whatever your specialty, the Athlete establishes a more or less important part of their working time to the muscle. Moreover, physical models of men and women are often represented by individuals who hold a strong muscle. We can therefore say that the admiration for bodybuilding is widespread among the population. However, develop the qualities and the volume of muscles requires a physiological anatomical knowledge that the author, Frédéric Delavier, plasma in this book. The book describes in clear and precise, most muscle movements. Each year is represented by a drawing of high quality, allowing clearly visualize the muscle groups involved. Each illustration is accompanied by a text with all the necessary practical information to allow both the novice and the experienced athlete, design their own training sessions. Its original anatomical and morphological description and the scientific rigor of his drawings, make this book a useful working tool for both students and teachers, doctors and kinesitherapist used as the reference work. First book by Christian Thibaudeau and a classic book of strength training. The Black Book includes information that is applicable regardless of their objective. Bodybuilders, athletes, powerlifters and health enthusiasts, all get something from him. Read the book that started it all!. any exercise is good, but for increasing q is eating too much (5-6 meals a day) and protein in large quantities, calculale kilo x weight 3g yours. And apart from working with weights.

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