A pumped-up and athletic body always attracts the attention of the opposite sex. To achieve a good result, you must not only train hard, but also lead a healthy lifestyle and eat right.
It is necessary
- - horizontal bar;
- - mat;
- - sportswear.
Instructions
Step 1
Push up
Resting on the toes of your feet and fists, start pushing up from the floor. Push-ups on fists are very effective and quickly help build muscle. Going down, inhale, while going up - exhale. To get started, do push-ups five times in one set, gradually increasing the load. Remember to rest on your stomach between sets.
Step 2
Pull-up on the horizontal bar
To quickly build muscles, you can't do without pull-ups on the horizontal bar. To perform this exercise, grab the bar with your palms towards you, with your hands shoulder-width apart. Then start pulling up - the movements should be uniform, without jerking. When lifting, exhale, when lowering the body, inhale. Now grab the bar from above with all five fingers and pull yourself up. Perform pull-ups so that the horizontal bar is located behind the head when lifting. Try to do an odd number of pull-ups.
Step 3
Exercise for pumping up the abdominal muscles
To perform the abdominal exercise, lie on the floor, bend your legs at the knees and set at a right angle. Next, start lifting your torso with a turn to the left, and with the next rise - to the right. Do not perform a large number of lifts at once, do it gradually.
Step 4
Exercise for back muscles
In the prone position, legs straight, arms behind the head, begin to perform the lifts of the upper body. When lifting, do not rush, bend well in your back, then lower yourself to the floor. After a few seconds, rise again. Start this exercise five times, gradually increasing the number of repetitions.
Step 5
Squats
Standing, arms extended in front of you, feet shoulder-width apart, back straight, start squatting. Be sure to watch the position of your back, it should not bend over. To get started, 15 squats will be enough.
Step 6
Do not forget that these exercises should be performed regularly and combined with proper nutrition. Only under these conditions can you quickly build the muscles of your body.
