Many beginners would like to achieve tangible success from classes in the gym in the first week. However, it should be understood that this can be done only in part, since a lot also depends on the genetics of the athlete.
It is necessary
- - barbell;
- - pancakes;
- - bench.
Instructions
Step 1
Sign up for a gym. Remember that building muscles on horizontal bars or uneven bars in 7 days is from the realm of fantasy. You will need to handle large loads on free and enclosed scales. At the same time, your task is to work to the limit of the possible, increasing the weight from set to set and from exercise to exercise.
Step 2
Start doing warm-up exercises. Come to the gym and start warming up: jump rope for 5 minutes, push up 20 times from the floor and stretch. Pay special attention to your back and arms, as they will take most of the work in the training. A warm-up is also needed to prevent the occurrence of injuries and micro-ruptures.
Step 3
Press on a horizontal bench. Set your warm-up weight and lie under the barbell. Take it shoulder-width apart, lift it above your head and lower it to your chest while inhaling. Then squeeze it all the way out of your arms as you exhale. Repeat the exercise 8-10 times in 4 sets. Relax a little and walk around the hall.
Step 4
Work your biceps muscles. Take dumbbells or a special curved barbell. Place your feet shoulder-width apart and keep your back straight. Bend your arms at the elbow joint, bringing the projectile to touch the chest. Then lower it slowly as you exhale. Do 4 sets of 10 reps each.
Step 5
Perform deadlifts. Do this exercise only one day after the previous 2. Put the bar on the floor, set it to a low weight, get as close to the apparatus as possible and grab it with a grip from above. Lower the pelvis and raise the barbell with the whole body. Then slowly, without hitting the floor, lower it as you exhale. Repeat the exercise 10 times in each of 4 sets.
Step 6
Eat vigorously throughout your training week. Your diet should be high in protein (milk, fish, meat, poultry), as well as carbohydrates (pasta, cereals, potatoes). Eat at least 5-6 times a day every 3.5 hours. This will create an anabolic effect in the muscles, which will promote muscle growth.
