In order to build up the muscles of the arms and legs, you need to not only exercise, but also monitor your diet. After all, the combination of a balanced diet and sports activities will be the key to a beautiful and pumped-up body. The regularity of physical activity also plays an important role. You won't get results without a system. So think about what time of day it is more convenient for you to train. And already based on this, draw up a schedule for future classes.
Instructions
Step 1
The first exercise is designed to train the muscles of the arms. So, sit down and try to keep your body straight, do not bend your back. Take dumbbells in your hands and lift them, while bending your elbows to the limit. Then lower the dumbbells, fully straighten your hands. Repeat the exercise 8-10 more times. By the way, this technique is aimed at developing weak areas of the biceps. For best results, follow these basic guidelines: keep your elbows firmly in place, control all movement, and do not swing your body.
Step 2
But the technique of performing a press from behind the head with one hand: straighten your back, keep the whole body straight; Place the shoulder of the arm in line with the torso. At the same time, lower the dumbbell behind your head, and bend your arms at an angle of 90 degrees. Then you need to straighten your arm and return to its original position. The recommended number of repetitions for this exercise is 8-10. If you are just starting out, you can do 4-6 and increase the load gradually.
Step 3
Now get ready to work on your leg muscles. Running can be very effective. Just do not run long distances at high speed from the first days (this will not give the desired result, so you will only pull the muscles). Remember to increase the pace gradually. Start with a jog or brisk stride. After such a workout, you will be able to practice the next day, since you do not overload the body.
Step 4
If running isn't right for you, you can do squats. Start with 15-20 reps a day. The optimal number of squats is 100, but it should not be reached immediately, but over time. Do not forget also about the fact that each exercise must be performed efficiently. This means that when squatting, you should keep your back straight, not lifting your feet off the floor, and keeping your hips parallel to the floor.
