1. Leg extension. Exercise strengthens the quadriceps muscles of the hips. Adjust the position of the back of the machine so that when you sit, the knees extend beyond the edge of the seat. Place the puppies under the foot rest. Grasp the handles. Straighten your legs in front of you, without straining your feet. Return to the starting position also in 4 accounts.
1st approach:
8-12 repetitions with weights of 14-18 kg.
2nd approach:
4-6 repetitions with weights of 23-27 kg. Then reduce the burden by 4-9 kg and perform several repetitions until complete muscle fatigue.
2. Leg bending. Exercise strengthens the muscles of the hamstrings. Adjust the seat of the simulator so that when you sit with straight legs, the ankles lie on the leg rest. The limiter should be across the hips above the knees. Straighten the press. At 4 counts bend your knees at an angle of 90 degrees. Then return to the starting position for 4 accounts.
1st approach:
8-12 repetitions with weighting of 23-32 kg.
2nd approach:
4-6 repetitions with a weight of 32-41 kg. Then every 3-4 repetitions reduce the burden by 9 kg, and so - until complete muscle fatigue.
Program
Operating principle. These exercises are very effective. They work on several muscles at the same time and quickly strengthen them. You will feel it after the first lesson, and you will see - in 2-3 weeks. Warm up / hitch. Start with a 5-minute low-intensity cardio exercise to warm up your muscles. At the end pull all the major muscle groups, holding each stretch for 30 seconds. How often. Do this complex 2-3 times a week. Training should be alternated with days of rest.
Approaches / repetitions
Do 2 sets of each exercise. In the first "warm-up" approach, there should be more repetitions than in the second. The second start with the maximum burden, and then, when the muscles are tired, reduce the burden and perform a few more repetitions. In some cases, in the second approach, you will gradually reduce the burden to completely exhaust the muscles.
Pace
To get results faster, you need to make all movements slowly. This will work more muscle fibers, and you will learn to feel your body. Between approaches, stretch or adjust to the following approach.
3. Pulling up with compensation. Exercise strengthens the muscles of the upper and middle parts of the back. Kneel to the point of the simulator. Grasp the handles with the upper grip. Hands are straight. Move the scapula, "collect" the muscles of the back and, pulling the elbows to the waist by 4 tabs, stretch the chest up. Return to the starting position by 4 accounts. The second approach is to perform by grasping the parallel handles so that the palms face each other.
1st approach:
8-12 repetitions with compensation of 50-60% of body weight.
2nd approach:
8-12 repetitions with compensation of 50-60% of body weight.
4. Bending of hands. Exercise strengthens the biceps. Take a mini bar with a zigzag griffin with a lower grip on the width of the shoulders. Stand up straight. Straight legs are shoulder width apart. Straighten the press. Straighten your chest and lower your shoulders. The arms with the bar are freely lowered. Move the scapula. Do not move your elbows, bend your arms and raise the bar to your shoulders for 4 bills. Do not bend the wrist. Return to the starting position by 4 accounts.
1st approach:
8-12 repetitions with a mini bar weighing 9-14 kg.
2nd approach:
6-10 repetitions with a mini bar weighing 11-18 kg.
5. Extension of hands. Exercise strengthens the triceps. Take the crossbar of the upper cable traction block with the palms on top. Face the machine 1-2 steps apart. The back is straight. Legs shoulder width apart, knees slightly bent. Bend your elbows at an angle of 90 °. The arms above the shoulders are pressed to the sides. Straighten the press. Straighten your arms to 4 counts, without bending your wrists. Return to the starting position by 4 accounts.
1st approach:
8-12 repetitions with weights of 14-18 kg.
2nd approach:
5 repetitions with the maximum burden, then 10-15 - with a load of 9 kg less. The body must be stationary, and the shoulders should be lowered.
6. Reverse twisting in the vise. Exercise strengthens the muscles of the press. Put your hands in the hinges for hanging. Bend your elbows. Embrace the hinges above your head. Straighten your chest and lower your shoulders. Bend your legs in front of you so that the corners in the hip and knee joints are 90 °. Tighten the press and pull your knees to your chest. Do not swing: the movement should be small and accurate. Return to the starting position. 1st and 2nd approaches: 6-12 repetitions. Thanks to strength exercises, you not only can develop your muscles, but also overcome stress.
Do it with great burdens, and you will quickly get visible results. Provide muscles with energy. If you do not eat right, all your efforts will be wasted. As personal trainer Julia Feldman explains, popular protein diets can help build muscle mass, but they can not be adhered to for a long time. Therefore, plan your diet so that it has 55% carbohydrates, 20% protein and 25% fat. Combine weight training with other types of physical activity. The best complement to this complex will be Pilates classes, as well as yoga and swimming, because they provide muscular balance and symmetry of the body. Cardio will help burn excess fat, as a result of developed muscles will become more visible.