You are doing a lot of fitness. Spend all your free time at the gym and exercise machines have become your best friends. But there comes a point when muscle growth stops. And no matter how you increase the weight, the results stand still. So it's time to radically revise the program. The proposed exercises allow you to use more muscle fibers or cause them to contract with much more force. This will provide significant muscle growth in the next 3 to 4 weeks.
It is necessary
- Dumbbells;
- Gymnastic bench;
- Combined horizontal bar;
- Block simulator;
- Barbell;
- Gymnastic ball.
Instructions
Step 1
Set the barbell to about half the weight you would normally use. Stand under the barbell, position it on top of the trapezius muscle and grip the bar with a straight grip. You should be comfortable holding the weight. Remove the barbell. Feet shoulder width apart, back straight. Squat slowly and count to five. When your thighs are parallel to the floor, hold for two seconds. The ascent should also continue for two seconds. Thus, the exercise should take nine seconds to complete. At this rate, the muscles are subjected to additional stress, and this leads to their increased growth. Do three sets of 8-10 reps.
Step 2
Sit on the edge of a gymnastic bench. Place the bar from the bar on your upper back. Keep your back free: do not bend or slouch. Bend forward slowly, try to lower the body as low as possible. Return to starting position. Do three sets of 10-12 reps.
Step 3
Place the gymnastics bench between the uprights of the block trainer. It should be exactly centered. The dumbbells should be about 30% lighter than you would normally use. Set the weight on the block trainer equal to 20% of the weight of the dumbbells. For example, if you took 20 kg dumbbells, then put 4 kg counterweights on the simulator. The total weight should be slightly lighter than you would always use for the chest press. Lie on a bench. Clip the machine cuffs to your forearms near your elbow. Take dumbbells and raise your straight arms vertically. Slowly lower your arms to your shoulders. Then press directly over you. Hold at the top point for two seconds. Do three sets of 8-12 reps.
Step 4
You will need a combo bar that allows you to perform pull-ups with a direct, reverse and neutral grip. Grasp the bar with a straight grip (palms facing away from you), arms slightly wider than shoulders. Pull up so that your chin is above the bar, return to the starting position. Do 3-5 reps and rest for 10 seconds. Then grab the bar with a reverse grip (palms facing you) and pull up 3-5 more times. Rest again for 10 seconds and grasp the crossbars of the combined horizontal bar so that your palms are facing each other. Pull yourself up. Do 3-5 repetitions.
Step 5
Lower the back of the bench. Take light dumbbells and lie on the bench with your head down. Raise your straightened arms and tilt your shoulders back slightly. The palms are facing each other. Bend your elbows without changing the position of your shoulders, and lower the dumbbells to your head. With a jerk, return them to their original position. Do three sets of 8-10 reps.
Step 6
Sit on the bench. Take the dumbbells not by the middle of the handle, but closer to one of the pancakes. Lower your arms, palms facing inward. Lift the dumbbells slowly. When the elbows are bent at a 90-degree angle, turn the wrists outward so that the palms are facing upward and finish the movement. Keep your shoulders still. Bring your arms down and turn your palms so that they are again facing the body. Do three sets of 8-10 reps.
Step 7
Lie with your back on a gymnastic ball. Relax your back to adjust to the curvature of the ball. Raise your hands behind your head, tilt your head back. As you exhale, lift your head, arms and upper back off the ball, while turning your body to the right. Having reached the top point, turn the body to the left as much as possible. Inhale and return to starting position. Start the next lift with a turn of the body to the left, then to the right. The chest seems to describe a large circle. The elbows should be as far back as possible. Do two sets with as many reps as possible.
