If you want to effectively gain muscle mass, try super sites – a technique when two exercises are performed in a row without rest. This strategy not only saves time, but also gives a powerful incentive for muscle growth.
What networks can be made in different muscle groups was told in Eat this, and not on that. Follow the recommended technique and combine these exercises to make your training more intense.
Breast and triceps
Dear lying. Lying on a horizontal bench and hold the bar above the chest. Lower it to the chest and sharply push it. Follow 4 approaches for 8-10 repetitions.
Expansion of triceps. Take the bars shoulder width apart and rise. Dress the elbows to the corner by 90 ° and turn on. Complete 4 approaches 10-12 repetitions.
Play with dumbbells on the slope. Take dumbbells and lie on an inclined bench. Dip your arms to the sides with a slight bend of the elbows and raise them back. Complete 3 approaches 12-15 repetitions.
The triceps of the crusher skull. Lie on a bench, taking dumbbells or bar. Lower the weight on the forehead, bending the elbows, and then stretch your arms up. Complete 3 approaches 12-15 repetitions.
BIS and biceps
Pulling up. Take the crossbar with your palms to the side, holding your hands in the width of the shoulder. Raise until the chin reaches the rod, and then down. Complete 4 approaches for 8-10 repetitions.
Push with a bar. Bend your knees and lean forward, holding a bar with the upper hand. Pull it to the bottom of the chest, then lower it down. Complete 4 approaches 10-12 repetitions.
Bending the hand of the hammer. Keep your dumbbells inside. Bend your hands, raising dumbbells on the shoulders, and then lower them. Complete 3 approaches 12-15 repetitions.
Rows of rod reverse. Take the bar with below, holding your hands than the width of the shoulders. Pull the bar to the bottom of the chest, holding the elbows close to the body, and then down. Complete 3 approaches 12-15 repetitions.
Legs
Squat. Stand with your feet on the width of the shoulder, holding the bar on the upper back. Squatting, until the hips become parallel to the ground, then rise. Complete 4 approaches for 8-10 repetitions.
Romanian traction. Put your legs on the width of the thigh and take a bar with the upper handles. Put the hips, lower the bar to the ground, then rise. Complete 4 approaches 10-12 repetitions.
Walking Keep dumbbells on the sides, step forward, lower the body until your knees become at an angle of 90 °, then step back. Perform 3 approaches 12-15 repetitions on the leg.
Play your feet. Sit on the bench press, put your back to the support and put your legs on the width of the shoulder. Click on the platform until the legs are completely extended, then down. Complete 3 approaches 12-15 repetitions.
Shoulders and trapezoids
Military bench press. Sit or stand with a bar in the back of the shoulder. Click on the rod over your head until your hands are completely stretched, and then down. Complete 4 approaches for 8-10 repetitions.
The sides of the rise of dumbbells. Keep your dumbbells on the sides. Raise them on the sides to the level of the shoulders, and then lower them back. Complete 4 approaches 10-12 repetitions.
Lifts of shoulders with a bar. Stand with the bar in front of you, holding it with the upper grip. Raise your shoulders, then lower them. Complete 3 approaches 12-15 repetitions.
Rows in an upright position. Stand up with a bar in front of you, holding it with the help of a shoulder width. Pull the bar to the chin, holding it next to the body, then down. Complete 3 approaches 12-15 repetitions.
Breast and back
Pressing. Start in the position of the belt, holding your hands in the width of the shoulder. Lower your body until your chest touches the ground, and then does not get up. Complete 4 approaches for 8-10 repetitions.
Rows with a slope. Take a bar with the upper grip, slightly bending your knees and leaning forward. Pull the bar to the bottom of the chest, then lower it down. Complete 4 approaches 10-12 repetitions.
Expansion of dumbbells on the chest. Lying on the bench, holding dumbbells in each hand. Pull out the dumbbells on the sides with a small bend of the elbows, then raise them back. Complete 3 approaches 12-15 repetitions.
The thrust of the upper block. Sit on the simulator, fixing your knees under the linings and a wide rod. Pull the bar to the chest, holding your back straight, and then slowly let it go. Complete 3 approaches 12-15 repetitions.
Earlier, OBOZ.UA spoke about a training that strengthens muscle strength.
Source: Obozrevatel
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