How to help your child remember the days of the week in a playful way

ByJoe Louis

Apr 11, 2021
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Features and specifics of work

In order to start working hard on your own body, you should familiarize yourself with the basic knowledge of the topic. Reckless and uncontrolled execution of the most effective movements will have no effect, so remember the following.

  • The complex implies work with such a load that you could lift 6-12 times, depending on the physical fitness and capabilities of the body. Isolation exercises can be repeated up to 15 times.
  • Be sure to follow the prescribed numbers, because if you do less than 6 times, then the result will increase strength, but not volumes. If you add above 12 in reps, the effect will manifest itself as an increase in muscle endurance.
  • To build mass, exercise should be done to failure. This means that if you do it for the 8th time, and the 9th time you physically cannot, this is a refusal. If you do not bring the study to failure, then there will be no muscle growth.
  • The result also depends on the number of approaches. If you are a pro, then there should be 2-4, and for beginners we recommend staying at 1-2 sets.
  • Bodybuilding involves working in the “negative” phase. This means that, for example, when lifting the bar with pancakes to the biceps, the lifting phase will take 1 second, but the lowering should be extended to 3 seconds. This mode is due to the fact that in the “negative” phase, the muscle fibers receive more microcracks. Injury causes muscle growth.

Features of muscle building practice

  • Before you start practicing, remember that it doesn’t make sense to feel sorry for yourself at the gym. The mass training program assumes the maximum return, the expenditure of energy and strength.
  • The layout of the exercises is for a pair of muscle groups on each. Allowing your muscles to rest is also necessary. Each athlete has a different recovery period. On average, it is 48-72 hours. This means that you need to do about 3 times a week.
  • Change to a protein meal about 30 minutes before and after your workout with a protein shake. As “Iron Arnie” said, a jock should consume 2-2.5 grams of protein per 1 kg of its own weight per day. You can take creatine, which will help increase strength, “desire to exercise” and body volume faster.
  • Even in the gym, do not grab the iron right away, spend the first 10 minutes warming up the body. At the end of the work on yourself, also smoothly go into a state of rest with a 10-minute completion.

Weekly Weight Exercise Set

Follow the suggested plan to achieve pleasant results in the shortest possible time.

Monday – chest and biceps pumping

  • Press the weighted bar on an incline bench with a wide grip (4 sets of 8-12 times). Consider the first time as a warm-up. For him take 50% of the working weight (working weight). The rest of the sets with standard weights.
  • Wide grip barbell press on a horizontal bench (4 sets of about 6-9 or 8-12 reps). Rather, it is suitable for men who are not new to bodybuilding. Therefore, if you feel that the level of your general fitness does not reach, then it is better to skip this option. Include it in the program as soon as you tighten your fitness level.
  • On an incline bench, raising dumbbells to the sides (3-4 sets, 12 reps each). This variety is characterized as formative and isolating, therefore more repetitions per set are recommended.
  • Lifting a pancake-weighted bar while standing on the biceps. As in the first exercise, the first tryout is a warm-up. After with a working weight of 2-4 podkh. 9-12 repetitions each to failure.
  • Hammer. This option is not in vain called expanding, since the biceps will grow in width from it. Soon after the start of training, it will be possible to visually see the grown muscle when looking from the front. The number of repetitions is standard.
  • Raising the biceps in concentration (4 / 12-15). Isolation training again. Suitable for shaping the biceps, which is very popular with male athletes.

Medium – pumping back and shoulders

  • Pull-ups on a horizontal bar (4/12). Great for developing a wide back. If the variety is too difficult, skip it and move on to the next.
  • Deadlift (pull) (6-9 / 8-12). The first time is warm-up, so half the load. Do your best, but only once every two weeks.
  • Bent over barbell row (6-8 / 10-12). The most successful movement for the growth of the broadest back muscles. For non-professionals, we recommend alternating this type of deadlift with the deadlift, so as not to overload the body.
  • Pull the upper block to the chest area (3 / 10-12). Finishing off after pulling up. If there were no pull-ups, then the pull of the block from above to the chest will become one of the most popular for the back muscles. Minimum for beginners – 2 times.
  • Pulling the lower block to the belt zone (4 / 7-9). This activity is sometimes called rowing. As an alternative to the previous exercise or as finishing it off. The number of repetitions depends on how you use this set.
  • Standing or sitting press the barbell from the chest (army press). For weight gain and shoulder volume. The first is warm-up, and the rest 3-4 are basic.
  • Pull the bar down to the chin. The next basic action from the whole complex. The difference is in the emphasis of the load. In this variant, the accentuated load is directed to the posterior bundles of the deltoid muscles. Alternate this action with a barbell press from the chest. The number of sets is standard.
  • Reverse dumbbell breeding in the incline position. It is a must for working out the shoulders. Repeat 10-12 times, completing 4 complexes.

Friday – pumping legs and triceps

  • Squat, holding the weighted bar on the shoulders. Squatting requires a partner to support the athlete. The first time is half working weight, and subsequent attempts are already with full load. Standard number of actions.
  • Leg Press (4 / 9-11). It will be difficult to carry out this bench press at home, rather it is for the gym. Suitable both as a main movement and as an additional movement if for some reason you cannot perform squats.
  • Dumbbell Dumbbell Rows (Deadlifts) – the standard number of repetitions. The back of the thigh is involved. We work with dumbbells, since weighting provides the athlete with the correct trajectory of movement and the desired load vector. In the next row, you can replace the dumbbells with a barbell.
  • Bending the legs in the supine position. Perfect workout for the muscles of the thigh, finishing off the legs with the right technique. Repeat according to the basic pattern.
  • Barbell with a narrow grip (4 / 10-12). The basis for working out the triceps. After the first warm-up set, work in standard mode to failure.
  • French press (4 to 13-15). Perform both in a prone position and sitting, and you can also while standing. Optionally, you can alternate the options. Note! This exercise loads the elbow joint, so if you feel unpleasant sensations in the elbows, then exclude it or do it once every 2 weeks.
  • Extension of the arms in an inclined form (4 times, 13-15). Working out the triceps for relief, running and saturating it with blood. For a week, 1 day of such work with low weight is supposed, but with the most correct technique. If done correctly, you will feel a burning sensation and tension in the triceps.

This complex is perfect for gaining mass for an ectomorph (a person with an accelerated metabolism, not prone to weight gain). The only difference is that the ectomorph will have to “work” harder at the beginning of the “career” to give impetus to muscle development.

This training program for gaining muscle mass involves basic exercises + some isolating exercises to better visualize the effect. Do not feel sorry for yourself, then soon the outlines of your body will delight and cause a flurry of admiring compliments from the outside.

Features and specifics of work

In order to start working hard on your own body, you should familiarize yourself with the basic knowledge of the topic. Reckless and uncontrolled execution of the most effective movements will have no effect, so remember the following.

  • The complex implies work with such a load that you could lift 6-12 times, depending on the physical fitness and capabilities of the body. Isolation exercises can be repeated up to 15 times.
  • Be sure to follow the prescribed numbers, because if you do less than 6 times, then the result will increase strength, but not volumes. If you add above 12 in reps, the effect will manifest itself as an increase in muscle endurance.
  • To build mass, exercise should be done to failure. This means that if you do it for the 8th time, and the 9th time you physically cannot, this is a refusal. If you do not bring the study to failure, then there will be no muscle growth.
  • The result also depends on the number of approaches. If you are a pro, then there should be 2-4, and for beginners we recommend staying at 1-2 sets.
  • Bodybuilding involves working in the “negative” phase. This means that, for example, when lifting the bar with pancakes to the biceps, the lifting phase will take 1 second, but the lowering should be extended to 3 seconds. This mode is due to the fact that in the “negative” phase, the muscle fibers receive more microcracks. Injury causes muscle growth.

Peculiarities of muscle building practice

  • Before you start practicing, remember that it makes no sense to feel sorry for yourself at the gym… The mass training program assumes the maximum return, the expenditure of energy and strength.
  • The layout of the exercises is for a pair of muscle groups on each. Allowing your muscles to rest is also necessary. Each athlete has a different recovery period. On average, it is 48-72 hours. This means that you need to do about 3 times a week.
  • Change to a protein meal about 30 minutes before and after your workout with a protein shake. As “Iron Arnie” said, a jock should consume 2-2.5 grams of protein per 1 kg of its own weight per day. You can take creatine, which will help increase strength, “desire to exercise” and body volume faster.
  • Even in the gym, do not grab the iron right away, spend the first 10 minutes warming up the body. At the end of the work on yourself, also smoothly go into a state of rest with a 10-minute completion.