To draw up your own bodybuilding program, the floor, horizontal bar and parallel bars are quite enough. It is impossible to become a world champion in bodybuilding, but it is quite possible to create a muscular body. It is enough to make every effort and patience.
It is necessary
- - horizontal bar;
- - bars.
Instructions
Step 1
It will not work to pump up your legs with the help of a horizontal bar and uneven bars. Use the pistol squat with one leg standing on a stool. Swing the wide muscles of the back with pull-ups with a wide grip to the chin and behind the head. For the long back muscles, use the hyper-extension of the body on the uneven bars. To do this, hang on the uneven bars so that your stomach lies on one of the bars, your torso with arms and legs down. Lock your legs by the other crossbar and begin to unbend your torso.
Step 2
Swing your pectoral muscles with regular push-ups on simple and wide bars. When push-ups on simple uneven bars, bend your knees towards your chest to increase the load on your chest muscles. Also use an analogue of push-ups from the floor, resting your feet and hands on the crossbar of the projectile. An exercise like this is also useful: having made the lift by force on the horizontal bar, begin to bend and unbend your arms.
Step 3
Swing your biceps using the pull-ups on the horizontal bar with a reverse grip. Exercise the triceps with push-ups on the uneven bars with a grip from the inside. To work out the abdominal muscles, use the hanging leg raises on the bar, the support leg raises on the uneven bars, and the following exercise. Hang upside down on the bar so that your legs are bent at the knees. From this position, begin lifting your torso to the bar. To build up the lateral muscles, in the previous exercise, as the torso approaches the bar, make side turns.
Step 4
Train 3 times a week with 1 rest day between workouts. Perform each exercise no more than 15 times in one approach. For beginners, 3 approaches for each exercise are enough. Subsequently, the number of approaches can be increased. The break between sets is no more than 1 minute. The entire workout should not take more than an hour, and after a year of training, it can be increased to 2 hours. To keep within this time, gradually shorten the break between sets.
Step 5
To achieve success faster, on a day of rest, arrange jogging, active skiing, swim. Pay attention to food: it should be complete, with an increased amount of proteins and carbohydrates. Scoop carbohydrates from fruits and vegetables, cereals and bread. Get protein from meat, fish, poultry, grains and legumes. In addition, take vitamin and mineral complexes.
