Every person at least once in his life was dissatisfied with the appearance of his own body. It is at such moments that thoughts come to change everything from tomorrow. But tomorrow comes, and everything remains in place. Thin people so often promise to start swinging, but even with a strong desire, they are lost in doubts about where to start.
Instructions
Step 1
Before embarking on heavy iron deadlifts, you need to prepare your body with lighter workouts. Start with aerobic and strength training to increase your endurance and tune your muscles, ligaments, and joints for tough workouts. For aerobic activity, cross-country running and stair jogging are fine. Do half-hour runs at least 3 times a week. It is better to start strength loads with push-ups, squats, pull-ups on the bar, exercises for the back and press. Remember to pay great attention to flexibility and stretching. Train in this way for at least 1, 5-2 months.
Step 2
It is recommended to switch to intensive classes under the supervision of an experienced trainer. If you have the opportunity to train individually with such a specialist, he will give you all the necessary recommendations regarding your personal case. But many people do muscle building at home. In this case, the transition to enhanced training should be accompanied by adherence to the technique of performing all exercises. To do this, you need to study each of them very carefully. You can start doing bench press, deadlift, pull-ups, and dips. It is good if at least for the first time one of your friends will insure you so as not to be squeezed between the bench and the barbell.
Step 3
How often you exercise depends on how quickly your body recovers from exercise. On average, this process takes approximately 48 hours. This indicator depends on good rest, sleep and balanced nutrition. If you follow these conditions, you can train every 2 days.
Step 4
Many are interested in the question of how many approaches and repetitions to do this or that exercise. It depends on the individual characteristics of the organism. But you should know that 1 approach can include about 8 reps, and that the last 2 reps of them are on the verge of strength.
Step 5
By following all these recommendations, you will notice how your muscle mass begins to gradually build up and form a pleasant relief on the body.
