Modeling one's own body, in fact, available jobs for everyone. Want the body - Welcome to the gym!
Start with one approach on each machine, use a weight that you can lift 8 to 15 times. If after a workout, your breath is not lost, you can slightly increase the load, but if the muscles twitch after the first few reps, reduce the weight. Do a 30-second break (not more! between each exercise to give your body enough time to recover. The goal is to do the exercise two or three times a week. After two weeks, take two approaches on each machine.
The classes at the gym
You can improve your metabolism by almost 20 percent.
Studies show that training twice a week can lead to lower blood pressure and improve the state of the cardiovascular system.
You will be in a better mood. One recent study showed that women who regularly do strength exercises, feel more healthy.
Flexible sexy body!
1. The rise on the biceps
The main motion: flexion of the biceps
Targets: biceps
If you need to choose only one trainer, this is the best solution. Trainer vertical thrust - which includes several weight pancakes, adjustable cables, and a set of replacement equipment - offers a variety of exercises for all major muscle groups. A simple change in the type of grip, you can easily go from complete flexion of the arms to pull. For the study of hands, stand face to pancakes with low birth weight and select a narrow grip, bow-shaped. Grasp the grip, placing the hands at the ends, palms up, arms stretched. Bend the grip towards the shoulders, keeping the elbows close to sides. Arms slowly back to starting position and repeat.
Challenge yourself: doing curls with one hand means that each hand is working harder. Do the exercise as described above, but hold the grip in one hand and the other hand on the thigh or to the side. Perform an equal number of repetitions on both sides.
2. Trainer top link
Basic movement: Pull down narrow grip
Targets: biceps, broadest muscle of the back (also called lat)
A strong back will help you keep your posture and look sexy in a strapless dress. Select a straight bar for fixing the cable and grab him by the arms at a distance of 2, 5 - 5 cm from the center, palms forward. Slightly lean back, keeping your arms straight, press tight and chest straightened, and then pull the neck to the chest. Stay on one account; slowly return to starting position.
Challenge yourself: Perform the exercise as described above, but use a wider grip (shoulder width or even further). The wider the grip, the more you will work the broadest muscle of the back and smaller hands.
3. Trainer for leg press
Basic movement: leg press (press on leg)
Targets: quadriceps, glutes
Adjust the seat so that your thighs are parallel to the base plate, when you recline; keep your feet at shoulder width. Pressing down on plate, straighten your legs, not restraining the knees at the top. Bend your knees and wait for the weight pancake falls on the floor; repeat.
Challenge yourself: Press to his feet in plie uses the inner thighs together with buttocks muscles. Place the legs on a few cm wider than shoulder-width apart, socks in hand. When releasing the base plate, make sure that your knees are aligned at the level of the toes.
4. The Simulator Smith
Main course: chest Press
Objectives: the pectoral muscles, triceps
The chest press is an incredibly effective way to use multiple muscles at once. It looks a little scary at first, but the simulator Smith has a back-up device - if you suddenly felt the weight is too heavy for you, you can put the stamp in the nearest hole on the frame. You can also use the simulator Smith for standing exercises, such as squats or lunges with the load.
Place 2 pancake weighing 2kg each on both ends of the fingerboard. Lie on a bench with your chest, right under the neck, feet on the floor. Grab the neck with the hands slightly wider than shoulder width, palms forward, and lift the neck; straighten your arms. Bend your elbows until they fall just below shoulder level, then depress the up. On the last repetition, bend your wrist to set the neck back on the holder.
Test yourself: can You give me a big load upper chest muscles, by doing exercise on an inclined bench, situated at an angle of 45 degrees.
5. Trainer peck Dec - shoulder Press
Basic movement: shoulder Press
Purpose: anterior and medial deltoid
This machine is ideal for working out the upper body, hips and shoulders. To make sure that you use the muscles without harm to the joints, it is important to install the seat correctly: When you are sitting and grabbed the handle, your elbows should be at shoulder level or above, and your thighs should be parallel to the floor. Grasp the handle on the outside and smooth your abs, keeping your back straight. Straighten your arms push up to lift the weight; do not lock the elbows at the top of the movement. Lower the weight back to starting position, but don't let the weight blocks to touch the ground. Repeat.
Challenge yourself: Grasp the handle on the outside. From this position, an auxiliary smaller muscles (muscles assistants) are not able to participate in the exercise, so that greater emphasis is placed on the shoulders.
4 mistakes that you cannot do
Don't forget to set the trainer to fit your body. If the seat is set too high or too low, or your hands or feet will be placed in the wrong position, it not only makes the exercise less effective, but can put you at risk of injury.
Do not focus only on problem areas. Training only buttocks, stomach or thighs and ignoring areas such as the back, chest, you will make your body unbalanced.
Do not work on machines too much. If your hands are so sore that you can't hug a pillow, or if you feel pain in the quadriceps in a few days descending the stairs, it's time to step back and do fewer approaches or to reduce the load.
Don't do the same exercises for more than a month. Your muscles will be as boring as your mind, and you will stop seeing results. Surprise your body by adding new exercises at least every four weeks.
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