If you want to build muscles throughout your body, pay attention to the fact that you will need to not only exercise, but also monitor your diet. The formulated diet should contain a large amount of protein. In addition, it will not be superfluous to draw up a class schedule.
Instructions
Step 1
First you need to choose those days on which you can always practice (training should be regular).
Start with general exercises aimed at developing the muscles of the whole body. It will be convenient to perform them not only in the gym, but also at home.
Step 2
The first exercise is aimed at pumping up the shoulder muscles and back muscles. It is performed on the horizontal bar. First, grab the bar with a wide grip and try to pull yourself up so that your chin is above the level of the bar itself. Go down slowly, otherwise you will pull the ligaments or muscles. Pay attention also to the fact that you should not fully straighten your arms and take a break (it is better to repeat the exercise immediately). The first time, do it without weights, let your muscles tone. And for those who are already engaged with additional loads, it is necessary to add weight only gradually, without straining the body with unbearable physical exercises.
Step 3
You can pump up your chest muscles using push-ups. It is worth starting classes with six or eight repetitions, only eventually moving on to 15 or 20 repetitions. To increase the effectiveness of training, perform as many push-ups as possible in one approach (that is, it is better to do fewer approaches, but put out maximum strength).
Step 4
To train your leg muscles, do squats. It is better to start training with the optimal number of repetitions: ten to fifteen, no more. Over time, increase their number, bring it to a hundred. By the way, when doing the exercises, follow a few simple rules: keep your back straight, keep your hips parallel to the floor, and your back straight. By training only in this way, you will be able to work out as many muscles in your legs as possible.
Step 5
Do not forget about the muscles of the arms: sit down and pick up dumbbells. Keep your back straight, do not bend it. Raise the dumbbells (while bending your arms to the limit). Then lower the dumbbells, straighten your hands. It is necessary to repeat this exercise 8-10 times.
