Where to start before your long journey through the world of gyms and athletics? The easiest muscle groups to build are the abdominals and arms. There are many activities and equipment for training them. You need to start with the simplest.
Instructions
Step 1
The first and simplest way to pump up the press is the usual lifting of the torso from the floor. For this you need:
- Lie on a vertical surface completely.
- Bend your legs at the knees.
- Put your hands on your chest or bring them behind your head.
- Start lifting your torso off the floor, touching your knees with your elbows.
Do this exercise in 4 sets, the maximum number of times.
Step 2
To increase the load, you can use "pancakes". To do this, hold the shell with your hands clasped behind your head. An inclined bench can be installed to replace the weighting agent. The larger the amplitude, the more loads.
Step 3
To pump up the lower press, it is recommended to use the parallel bars, horizontal bar or wall bars. All of these shells involve raising the legs. Legs should not be bent at the knees. Gradually, the amplitude of the lift will increase, like the cubes of the press.
Step 4
For arm exercises, you can use dumbbells or a bar. With dumbbells, you can pump up biceps, triceps and delts. Bar - biceps and triceps.
Step 5
For biceps you need:
- Sit on a flat, hard surface.
- Press the elbow joint with the outer side on the inner side of the thigh.
- Bend your arm at the elbow with dumbbells.
The number of repetitions: 15 times 4 sets.
Step 6
For triceps, you should:
- Sit on a flat, hard surface.
- Bend the arm with the dumbbell at the elbow joint and put it behind the head.
- With the other hand, hold the torso in the region of the ribs.
- Bend and unbend your arm behind your head.
Reps: 10 times 4 sets.
Step 7
To train deltas you need.
- Sit on a flat and firm surface of the chair.
- Take dumbbells in both hands.
- Raise your arms until they are parallel to each other, lower them.
Repeat 15 times 4 sets.
Step 8
The bar exercises are roughly identical for the biceps:
- Stand upright or with your back against the wall.
- Pick up the bar. The grip distance should be slightly more than shoulder width apart.
- Raise and lower the bar 10 times in 4 sets.
Step 9
For triceps:
- Sit on a flat surface or stand upright.
- Put your hands with the bar behind your head.
- Raise your arms above your head and return to the starting position 10 times 4 sets.
