Men, just like women, dream of having an ideal shape, thanks to which they feel more confident and attractive in front of the opposite sex. Physical activity is a kind of tool for increasing muscle mass and volume. Learn to work with your body properly.
Instructions
Step 1
Beginners often have a desire to take the maximum weight right away and do a large number of approaches. Be careful not to overdo it, it can lead to injury. Perform each exercise carefully, while feeling the work of a specific muscle group. Start with squats, push-ups, and pull-ups. Stretching exercises can increase muscle strength and make them more elastic.
Step 2
The first rule is that the nature of the load should be aerobic. Select the weight of the weights in such a way that you can perform only ten to fifteen exercises at the limit of possibilities. If you squeeze the bar forty to fifty times, you will only train endurance, but not build muscle.
Step 3
The next rule is to constantly change the nature of physical activity. The nervous system and muscles quickly adapt to stress and stress, so periodically make changes to the training regime: change the speed of the exercise, the rest time between sets and rest, the number of days between workouts, combinations and exercises, the number of approaches and the priority of the movements. Don't let the muscles adapt to the stress, there must be a constant struggle.
Step 4
The training time should not exceed sixty minutes (and preferably forty to fifty minutes). A longer workout will only suck all the energy out of you, and, as you know, it is not endless. When the liver cannot supply energy, a mechanism is used to release energy from the muscle tissue junction. Therefore, prolonged training can destroy the muscles that you have been working on for so long.
Step 5
When visiting the gym, be sure to check with the instructor how to properly pump muscles using this or that simulator. Become familiar with the exercise technique. First, limit the number of sets to two, and after the muscles get used to the load, experiment with the number of sets. A balanced diet will help you to gain muscle mass.
