Masks for normal hair at home. How to swing at home

This home workout program is designed for both beginners and people with some experience. With strict adherence to all recommendations, with the help of this training program, you can achieve significant results, despite the fact that classes will be held at home.

Before you start studying this material, be sure to read the introductory part. The link to the introduction is at the top of the article.

Day one (Monday)

So let's start our training on Monday. Today, our biceps will be exposed to the load. To do this, we use such an exercise as lifting dumbbells for biceps while standing. Initially, we select the weight of the dumbbells with which you can do 20-25 repetitions to failure and perform 5-7 approaches with it.With each approach, the number of repetitions will decrease and if it decreases to 10-12 times, then you need to reduce the weight of the dumbbells to such that you can again perform 20-25 times. Next, we finish off the muscle with such an exercise as “hammers”. It uses those muscle fibers that the previous one used to a lesser extent. We perform 3-5 approaches 15-25 times, selecting the appropriate weights in each approach.

Day two (Tuesday)

The main task of today will be to thoroughly work out all three bundles of pectoral muscles for this we will use push-ups from the floor. To train the middle part of the chest, we use classic push-ups, performing 3-5 sets of 15-30 times. To train the upper chest bundles, we do push-ups with legs thrown onto the bench, also performing 3-5 sets of 15-30 times. To train the lower chest, we perform push-ups from the bench 3-5 sets of 15-25 times. Push-ups perform as much as possible concentrating on the pectoral muscles. Perform the exercise slowly, slowly, feeling each fiber that receives the load. If it’s hard for you to complete a given number of repetitions, then push up from your knees at first.

Day three (Wednesday). RELAXATION

As already mentioned, after two days of training, one day of rest follows. Try to get it right. Sleep at least 8 hours a day, eat more proteins and carbohydrates, reduce the amount of fat consumed as much as possible. A massage or a visit to the sauna will be useful.

Day Four (Thursday)

The fourth day of our training program we will devote to the deltoid muscles (shoulders). Let's start with such an exercise as a sitting dumbbell bench press. We perform it 5-6 approaches 20-25 times, selecting the appropriate weight of the shells. Next, we perform an isolating exercise - wiring dumbbells to the sides 3-5 sets of 15-25 times. We finish the workout by lifting the dumbbells in front of us, also performing 3-5 sets of 15-25 times.

Day five (Friday)

On the fifth day of training, we load the back muscles. To do this, we perform pull-ups on the crossbar with a wide grip. We do 5-8 approaches with the maximum number of repetitions in each. The field of this, but not necessarily, we perform dumbbell rows in an incline - 3-5 sets of 15-20 times. This will maximize the loading of the latissimus dorsi. At the end of the workout, you should work out the trapezius muscles, for this we perform shrugs with dumbbells: 4-7 sets of 20-25 times.

Day six (Saturday). RELAXATION

Day seven (Sunday)

We devote the seventh day of training to triceps. To work them out, let's start with narrow push-ups from the floor and perform 5-7 sets of 15-25 times. This is followed by reverse push-ups from the bench - 4-5 sets of 20-50 times (can be performed with dumbbells on the hips). After that, we do an extension of the arm with a dumbbell from behind the head: 3-5 sets of 15-20 times, thus “finishing off” the triceps.

Day eight (Monday)

The last exercise in the cycle is the dumbbell squat. We perform 5-7 sets of 20-25 times. After that, we perform traction on straight legs (in this case, both the lower back and the muscles of the back of the thigh are involved) 4-5 sets of 15-25 times.

Day nine (Tuesday). RELAXATION

We rest for another day or two and start the cycle again. Don't forget about proper rest and proper nutrition. We eat more eggs, dairy products, meat and fish.

Important information!

After each cycle, some exercises will need to be alternated with others. So on the first day of the second cycle, instead of lifting dumbbells for biceps while standing, you should perform pull-ups with a narrow reverse grip, and on the first day of the third cycle, lifting dumbbells for biceps while sitting. Also on the fourth day, we alternate the dumbbell bench press with the Arnold press, and then with the shoulder broach. On the fifth day of training, pull-ups to the chest alternate with pull-ups behind the head. On the seventh day, we alternate the extension of the arms with a dumbbell from behind the head with the extension of two arms in an inclination. On the eighth day, straight-legged rows alternate with lunges with dumbbells in hand. All this is necessary in order to give the muscles a varied load and protect them from getting used to and adapting. Also, different exercises act differently on the same muscle group and their study becomes better. For information on all alternative exercises, see the rubric

Consider in this article how you can build muscle at home. The main hindrance to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, after a couple of weeks you will notice results. And be sure to give yourself at least one day off.

Content

Exercises for pumping up muscles at home

Exercise 1 - "superman"

Lie down on your stomach. Raise your arms and legs off the floor. Then you drop. It feels like you are moving forward. Don't bend your knees.

Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull in your stomach, your back is straight, do not let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Hold at the bottom, then return to the starting position. Make sure that the pelvis does not fall and does not rise.

Start position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms look at each other; arms are straightened, elbows are slightly bent at the joint and fixed. When moving up, the arms are perpendicular to the body - do not take them back or forward. Try to raise the dumbbells as high as possible, at the top they should be above the level of the back.

Stand up straight, arms slightly wider than shoulders, palms with dumbbells looking inward. Keeping the natural arch of your back, sit down until your thighs are parallel to the floor. Return to starting position.

In order to pump up, we sit on the floor, bend our knees at a right angle. Again we are looking for support under the battery, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and on the next lift - to the left. During the exercise, do not lower your back to the floor (the backpack will interfere).
We do 5-7 lifts per approach. Don't give 100% or you'll regret it tomorrow! A good, cheerful start may come to naught. You don't need it.

This exercise works best on the upper and outer chest muscles., which primarily gives the breast a convex shape. In addition, lying down dumbbell raises are great for creating a visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.

Earlier articles covered exercises:

Schedule for a month of training

1st day 20 minutes without exercise. (On the first day you will start classes with enthusiasm, do not overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (Fatigue will appear in the muscles after yesterday's exercises, but do not pay attention, after 15 minutes it will pass).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (He starts to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Keep going, don't stop, be patient).
6th day 60 minutes.
7th day you can take a day off
8th day 60 minutes. (You don’t feel like it, you must definitely force yourself and find time for exercise, be sure not to stop exercising!).
9th day - hour. (Smooth day, no more sore muscles after yesterday's exercises, everything is going great! Continue. . .).
10 - th - hour. (You feel that addiction begins, look at the muscles after training and they have increased. True, when you cooled down, the muscles cooled down, the result is not satisfied again, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit does its job, you already see the results, your muscles fill up during training and leave a pumped up shape.
From day 20 onwards, increase the time to 3 hours.

Cons of home workouts

• Laziness. This is the most terrible enemy.
  At home, you can constantly postpone the lesson - we will sing, watch the program, chat on the phone, then relax, get on the Internet ... oh, it’s already evening and it’s time to sleep ... well, I’ll definitely work out tomorrow ... But tomorrow it will be the same
  If you want to study at home, you must have a clear schedule and an iron will!
• Lack of space and air.
  In a small space, you feel constrained, and you can’t always do amplitude exercises.
  During the class, you actively breathe and sweat, you need a lot of fresh air!
  If you are already working out at home, open the windows and ventilate the room well!
  If possible, exercise outside.
• Psychological fatigue.
  When you spend a lot of time in the same place, then there is fatigue from the monotonous environment. It may be difficult for you to tune in to class.
  Try to take a short walk down the street before class, when you get home, change clothes and start training.
• Lack of professional equipment.
  Try to get heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and bars are also sold in sports stores.
  If you cope with these "shortcomings", you can work out at home.

More:

How to build muscle fast

What makes for effective training?
50% - food and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.

1. Nutrition and sleep - 50%
   Without energy, you can't train, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to train.
2. Full return on training - 30%
   If you come to the gym and work for hours with a small weight, and the next morning you do not feel pleasant pain in the muscle, you have trained poorly. In training, you should really get tired and give all your best at 120%.
3. Optimal training frequency - 15%
   Even the most effective program can be screwed up with low loads and poor technique, while with the right technique and heavy loads, almost any training will work if the rules above are followed.

Interesting training programs

Especially for this, we have developed an application with fitness training at home, where you can also find the right diet!

Tips

• Muscles grow in sleep- if you do not get enough sleep, then your health and mood worsens, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a day otherwise the effectiveness of training will decrease.
• It's no secret that smoking and alcohol slow down the growth and recovery of muscles. Alcohol literally pulls everything out of the body; in addition, after its adoption, muscle growth processes stop for almost a day.
• Smoking, in turn, negatively affects both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine makes the blood thicker, making it harder for the muscles to feed during exercise.

Video

A selection of exercise videos - how to build muscle properly

Tilts to the feet

Breeding dumbbells in an incline

Back arching

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FAQ

• What is the best fat burner
• What not to do in the gym
• How much water should you drink per day?
• First training program
• How to gain muscle mass
• Body types. Ectomorph, mesomorph and endomorph. How to recognize your
• How to pump up the lower press
• How to build shoulders

Pump up muscles - which of the men would not want this? A beautiful powerful body allows a man to gain self-confidence and easily solve complex male problems.

Therefore, men go to the gym, and those who do not have such an opportunity are looking for ways to properly build muscle at home.

It is necessary to make a reservation that in order to pump up professional bodybuilding muscles, like Schwarzenegger or Lee Haney, one still cannot do without a gym. Muscle mass of this level is pumped with a heavy barbell - from 100 kg or more. At home, using such a projectile is unrealistic.

Nevertheless, it is quite possible to strengthen a healthy, strong body at home without leaving the room. The proposed set of exercises allows you to do this at home with a systematic exercise.

To complete the complex you will need:

1. Horizontal bar. This projectile fits into any room. You can hang a stationary horizontal bar at home, you can purchase a removable one, fixed in the doorway.
2. Bars for push-ups. They can be attached to the wall at home, or they can be made portable by strengthening two chairs with high backs.
3. Set of dumbbells with removable rings. The weight of the heaviest dumbbell must be at least 32 kg.
4. A sports mat or karemat for doing abdominal exercises.
5. Wooden block 10x10 50 cm long for performing exercises on the calf muscles. Replacement - a high threshold of a house or a stair step.

The complex consists of six cycles (working days) and one day off.

The training of each working day begins with a warm-up and ends with exercises for the press.

First work day

Warm up:

1. Circular rotation of the head 20 times to the right and left.
2. Leaning forward. The palms reach the floor. Legs at the knees do not bend. 20 slopes.
3. Torso tilts to the right and left in the vertical plane alternately. Tilts are performed with effort, fixing the final position for 1-2 seconds. 20 times in both directions.
4. Circular rotation of the body 20 times in both directions.

Isolating exercise, calf muscles: starting position (IP) - standing upright, feet parallel, spaced at a distance of one and a half foot widths. The back is straight. Socks on the bar. Heels hang down. Hands are fixed for balance. One leg is relaxed, controls movement. The loaded leg is completely lowered with the heel down.

On inspiration - lifting the whole body with the help of the calf muscle of the loaded leg to the highest position. The position is fixed for 1-2 seconds. On exhalation - the body descends to the lowest position with the pressure of the foot.

Below - fixation 1-2 seconds. Three sets of 12 reps per leg. Between sets 1-2 minutes.

The main block - squats:

IP - standing. The back is straight. The distance between the feet is one and a half the width of the foot. Feet parallel. The heels are 3-5 cm high, the arms are lowered. The weight of the body on one leg, the other controls the load.

On inspiration - squatting on the loaded leg to the final lower position. Fixation 1-2 seconds.

On a half-exhalation - rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.

Squatting to the lowest position with air intake. Fixation for 1-2 seconds.

On exhalation - rise to the highest position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.

IP, as in the previous exercise:

IP - standing. The back is straight. Legs 40 cm wide. Socks are spread outward by 45 °:

1. On inspiration - a smooth squat on both legs to the lowest position. Fixation 1-2 seconds.
2. On the exhale - a smooth rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
3. On inspiration - a smooth squat to the lowest position.

Repeat 30 times or until the muscles burn.

Three approaches. Rest between sets 1-2 minutes.

Isolation exercise, biceps: IP - standing. Legs together. Hands along the body. Palms forward. In the hands of a dumbbell. The initial weight of the dumbbell is from 5 kg.

Simultaneous bending of the arms with dumbbells at the elbows.

During the bending of the arms with dumbbells, the shoulders do not move.

Three sets of 12 reps.

Press training: IP - lying on your back on a karemat. Arms along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.

On exhalation, the torso rises, the legs bend at the knees, the hips are pulled up to the torso.

Feet and arms move parallel to the floor.

In the upper position, the body is fixed for 1-2 seconds.

On inspiration, the torso lowers, the legs unbend. Return to IP.

The abdominal muscles do not relax.

Three sets of 30 reps.

Second working day

Warm up.

The main block is the deltoid muscles:

IP - standing. Hands down. In the hands of a dumbbell. Starting weight - from 5 kg.

On exhalation - lifting straight arms through the sides - up, until the backs of the hands touch.

Three sets of 8 reps.

IP - standing. Hands down. The brushes are turned back to front. In the hands of a dumbbell. Starting weight - from 5 kg.

On the exhale - raise straight arms forward and upward.

Three sets of 8 reps.

IP - standing. In the hands of a dumbbell. Starting weight - from 15 kg. Shoulders down, forearms up. Dumbbells parallel to each other at head level.

As you exhale, lift the dumbbells over your head at the same time.

Three sets of 8 reps.

Isolation exercise, triceps: IP - standing. In the hands of a dumbbell. Starting weight - from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.

On exhalation - simultaneous lifting of the forearms above the head.

Elbows don't move.

Three sets of 12 repetitions.

Press training: IP - lying on your back. Legs are bent, fixed. Hands behind the back of the head, elbows apart.

On the exhale - raise the right elbow up, the head turns to the left. Raising the body by 45 °. Fixation 1-2 seconds.

On exhalation - return to IP.

The exercise is repeated from the left elbow.

Three sets of 20 repetitions for each side.

Third working day

Warm up.

The main block is the back muscles:

Pulling up on the horizontal bar with a wide grip behind the back until the back of the head touches the crossbar.

Three sets of 10 reps.

As you master the load increases by using weights from 5 kg.

Pulling up on the horizontal bar with a narrow reverse grip until the sternum touches the crossbar.

Three sets of 12 reps.

Pulling up on the horizontal bar with a wide grip until the sternum touches the crossbar.

As you master, a weight of 5 kg is applied.

Three sets of 12 reps.

Tilt dumbbell row: PI - forward tilt. Trunk parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.

On the exhale - the dumbbells are pulled to the stomach. Fixation 1-2 seconds.

Three sets of 10 repetitions.

Press training: IP - lying on your back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.

On exhalation - raise the body by 45 °, the lower back does not come off the floor.

The chin touches the chest, the spine bends.

Elbows come together in front and, if possible, touch the hips. Fixation 1-2 seconds.

On exhalation, the body returns to the PI.

The abdominal muscles do not relax.

Fixation 1-2 seconds.

Three sets of 30 repetitions.

Rest time between sets is 1-2 minutes.

Fourth business day

Warm up.

The main block is the pectoral muscles:

IP - emphasis lying. Step together. Palms on the floor. The fingers are turned inward at 45°. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.

On inspiration, the elbows move forward, the torso smoothly falls down, touching the floor between the palms with the collarbones.

On a half exhalation, the torso smoothly rises until the arms are half extended. Fixation 1-2 seconds.

The body descends to the lowest position with the addition of air.

On exhalation, the body gently rises to the highest position. Fixation 1-2 seconds.

IP - as in the first exercise.

On inhalation - a smooth lowering of the body down.

Three stops for 1 second.

At each stop, the breath is held.

The fourth stop is the lowest position. Only here is the end of the breath.

On exhalation - a smooth rise of the body in the IP. Fixation 1-2 seconds.

Four sets of 10 reps.

IP - as in the first two exercises.

While inhaling, gently lower the body to the lowest position. Fixation 1-2 seconds.

On exhalation - a smooth rise of IP.

Fixation 1-2 seconds.

Four sets of 12 reps.

Attention: throughout all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is focused on the pectoral muscles. The chest muscles should not relax in all positions.

Rest between sets 1-2 minutes.

Rest between exercises 3-5 minutes.

As you train, the load increases with weights from 5 kg.

Leg exercise: IP - standing. Legs shoulder width apart. Hands on the back of the head.

On inspiration - a smooth full squat.

On the exhale from the squat - jumping onto a bench or a low sofa.

As you master it, the height of the jump increases.

Three sets of 15 repetitions.

Rest time between sets is 1-2 minutes.

Press training: IP - hanging on the horizontal bar. The legs are slightly bent.

As you exhale, raise your legs until they touch the crossbar.

The muscles of the legs are maximally relaxed.

All attention to the work of the press.

Four sets of 12 reps.

Fifth working day

Warm up.

The main block is the back muscles:

1. Pull-ups on the horizontal bar with a narrow reverse grip without weights. Three sets of 12 repetitions.
2. Pulling up on the horizontal bar with a regular grip. Hands shoulder-width apart. Three sets of 12 repetitions.

Deltoid exercises:

IP - standing. Legs together. Hands down. In the hands of dumbbells weighing 3-5 kg.

Intensive rotations with straight arms back.

Three sets of 30 repetitions.

IP - as in the first exercise.

Intensive rotation with straight arms forward.

Three sets of 30 repetitions.

Press training: IP - lying on your back. Legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.

On exhalation, the body rises.

The loin comes off the floor.

The spine is straight.

Upper position - touching the sternum of the thighs.

Three sets of 10 repetitions.

Sixth working day

Warm up.

The isolating exercise of the first working day is the calf muscles.

Triceps exercise: dips. Three sets of 10 reps.

Abs workout is an exercise from the cycle of the fourth day.

The seventh day is rest.

Proper nutrition as a prerequisite for muscle growth

For muscle growth, it is necessary to provide the body with a balanced diet. The building material for muscles is protein, so its share in the diet should be significant.

A lot of protein is found in the meat of lean fish, white chicken meat. Eggs, cottage cheese, dairy products are also indispensable sources of building material for muscles. Mushrooms, legumes, lentils, spinach are rich in vegetable protein.

It must be remembered that within an hour and a half after training, a “protein window” opens in the body, when protein foods are most intensively absorbed and processed into muscle tissue.

For proper assimilation of proteins, it is desirable to mix them with carbohydrate products as little as possible. The principles of separate nutrition are very relevant in the process of proper recruitment of muscle mass.

The body needs oxygen to digest any food. Therefore, fresh air is a prerequisite for proper muscle pumping.

To build muscle at home, you need the main thing - perseverance and systematic training.

Almost the entire Internet is full of super-effective secret techniques that will help build muscle in an incredibly short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that beautiful muscles can be pumped up at home. A person who has firmly decided to change his body, reading all this, involuntarily falls into error.

Home workouts

The main reason for exercising at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home workouts, he goes to a sports store and starts buying sports equipment that costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription in a good gym. Now think about what you can achieve with a pair of dumbbells at home and a fully equipped gym that has a real sports atmosphere. Remember that no home workout compares to a workout at the gym! If you get into a good, friendly hall, then you are guaranteed a good mood, a sports competitive atmosphere and even, maybe, the help of experienced athletes. At the initial stage, I advise you to go to the powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, take a leisurely stroll around the hall and greet everyone who is standing and doing nothing in a friendly way. Do not stretch your hand to the one who performs the exercise! Just pass by. Look around, and if you can find a squat rack, horizontal bench press, and deadlift platform, your first trip to the gym is almost a success.

At the initial stage, focus on basic exercises that provide a foundation from which you will build. With the right technique and a stable exercise regimen, you will quickly gain strength. No simulators and isolated exercises! The golden three is squats, bench press, deadlift. You need to perform them in the same order as it is written, conducting training sessions three times a week. Remember to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It's best to have an experienced lifter teach you the technique for all three of these major lifts, saving you time and ensuring you don't get hurt.

Basic lessons

In the first approach, warm up properly, 15 - 20 times only with the neck, without pancakes. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be given with difficulty). The number of warm-up sets and the difference in the added weights, of course, depend on the experience of the athlete. Approaches for warming up are not included in the bill, only workers need to be counted. Working approaches - 5, and in each approach 8-12 repetitions. The principle of training in the remaining two exercises is the same. The number of working sets and repetitions will change over time. Our musculature consists of several types of muscle fibers, and their training is slightly different. The development of all types of fibers and gives maximum strength and muscle growth.

Training cycles

Cycles are the transitions of the training mode from one type of muscle fiber to another. You have been training, for example, for one and a half to two months in the 8-12 rep mode and you feel that you are starting to slow down in increasing your strength indicators. This is the end of the cycle, you need to move on to another. After the 8-12 regimen, move on to 4-8 reps. In this mode, it is desirable to have a partner who can insure you.

After going through all this, you will gain a little experience, and the technique of performing the exercises will reach a higher level. One fine day, preferably on a weekend, being in a great mood, arrange yourself a workout for maximum weights in each of the three basic exercises, the number of repetitions is 1-2. That is, your and your partner's task is to find out what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that the muscles do not cool down between sets, warm up properly. Between sets, you will rest an average of 5 minutes. Usually RM is determined after each cycle, then a rest from the gym for one week begins, try to relax the body these days, go to the sauna, visit a massage parlor. And after such a rest, when you come to the gym, you will feel a noticeable increase in strength, then start working again for 8-12 times.

Number of repetitions

Over time, you will begin to feel and understand how many sets and repetitions you need for constant progress. Usually for a person prone to thinness, a regimen of 8-12 repetitions is enough. Chunky and prone to fullness, modes in the region of 5-8 repetitions are suitable. But do not take this as a rule, each person is individual and everyone's body is different. It happens that at certain stages of development, the body will need a slightly different amount of repetitions and approaches. Your main task is to determine the strategy using your own experience of trial and error. This is how you can determine with absolute certainty what suits your body best. But the main thing is the constant progress of increasing the working weights in the exercises. This does not mean that you need to try to hang more on the bar, it will only lower the rep range. If you work in the 8-12 rep mode for all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to complete not 8, but 9 repetitions. Further with the same weight for 10, 11 and 12 repetitions. And when you do everything with the same weight for 12 repetitions in each working approach, you can already add 5 kilograms to the working weight. And you will perform again for 8 repetitions already with the greatest weight. This is the increase in working weights without “knocking out” the rep range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You may not even “jump” for a long time to another cycle.

Gradual transition to detailed development of muscles

All that is written above can be called powerlifting. After a while, start expanding your exercise range. Throw in a few more basic exercises like lunges, weighted dips, and pull-ups. For example, the routine can be composed as follows: squats, lunges with a barbell on the shoulders, bench press, push-ups on the uneven bars with weight, deadlift, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, move on to a split training program in which each muscle group trains once a week.

Body-building

There are muscle groups that are somehow interconnected - these are antagonist muscles that cause movement in two opposite directions. Antagonist-based training routines are the most commonly used: chest-back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When training the shoulder girdle, the triceps also work. Legs are trained on a separate day. For example, a training cycle can be structured like this:

Antagonists

• Monday: chest, back;
• Wednesday: thighs, hamstrings, calves;
• Friday: shoulders, biceps, triceps;

Synergists.

• Monday: chest, triceps;
• Wednesday: back, biceps;
• Friday: legs, shoulders.

Try both options and choose what suits you best. Each muscle group has 4 exercises and 4 sets in each of these exercises. As a result, only one muscle group has 16 approaches. I do not write about the technique of doing exercises, because there is an abundance of this information on the Internet. It is enough to enter, for example, “exercises for the back muscles” in any search engine, and you will be presented with the necessary material. You will need to know as many exercises for certain muscles as possible. Constantly gain experience in exercise technique. The purpose of this article is to learn to understand what the essence of bodybuilding is and how important constant progress is, and not marking time in one place.

Remember that the working weights in the exercises should always increase! No way without it! There will come a time when you will do 10 reps of the bench press with 80 kg, then 10 reps with 100 kg, 10 reps with 120 kg. By doing strength training with basic exercises, you will become stronger and stronger. Thus, having increased your strength, you are already moving on to high-volume training, in which each muscle group will have an average of four exercises and each of them will have 4-5 working sets. Recoil occurs when your working weights increase without going out of the rep range. For example, you once squatted with a weight of 80 kg for 10 repetitions to failure, when the last 1-2 repetitions were difficult. Having passed a certain stage, you have become stronger and already squat with a weight of 120 kg also for 10 repetitions. While exercising in high-volume mode, monitor your body visually, monitor the state of subcutaneous fat, increase in volume and roundness of muscles. As soon as you feel stuck, switch to strength mode, using only squats, bench press, deadlifts and auxiliary exercises like pull-ups and dips in training.

Rest between sets

As you have already noticed, bodybuilding can be done in different ways. For some, lighter weights and more repetitions are suitable, and for others, vice versa. But remember about the basic rules is always worth it! If you are engaged in strength, then the break between sets ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between sets is reduced to 1.2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with abundant blood flow, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, of course, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above, not a single coach or instructor will be able to determine by eye what is more effective for you. The professionalism of bodybuilding lies in the independent understanding of the aspects that force the muscles to grow, this is a singles sport! Here, the utmost concentration and a clear feeling of the load on the muscles during the exercise are important. No need to do everything mindlessly! Learn to catch tension in every movement, subconsciously always strain your muscles during movements.

Limit loads

After mastering a lot of exercises, I advise you to try training each muscle group twice a week, this is already daily workouts (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins anew. Many athletes will say that this is wrong, they say, you can overtrain the muscles, and the process of muscle development will stop, and you may even lose muscle mass. Of course, this is a very big stress - to train every day. But I'll tell you one thing: by working each muscle group twice a week, while eating the right way, and recovering properly, you will immediately notice the results! After all, you can reduce the load at any time.

For every girl and woman, the condition of the hair plays a major role. Healthy hair is an ornament that, alas, not everyone can boast of. Nowadays, hair treatment is a necessary procedure for the female. In this article we will talk about hair care, how to maintain their beauty and health. In the article you will find out what decoctions and masks for normal hair can be used.

Signs of normal hair

1. Normal type hair is thick and elastic along its length.
2. They are shiny and have a uniform color.
3. Normal hair is easy to comb and does not cause difficulties in styling.

How to take care of normal hair

Hair care includes several stages: washing, rinsing with decoctions of herbs, moisturizing with masks (oil mask or egg) and further exposure to your hair. Many women use folk recipes and folk remedies to care for their curls.

1. In order not to disturb the structure of each individual hair and the scalp as a whole, it is enough to wash your head once a week.
2. Before washing, it is advisable to carefully comb the strands, and slightly dilute the shampoo with water.
3. Rinse off the shampoo with warm water, as cold or icy curls begin to deteriorate.
4. After washing, it is recommended to rinse the strands with clean water or use a decoction of herbs. Most of these rinses can be prepared at home. For example, one of the simplest is a decoction of burdock and nettle leaves. Herbs are poured with boiling water and boiled for ten minutes over low heat. You can also rinse your hair with chamomile extract. Rinse your hair immediately after washing.

Masks for normal hair at home

In order for the curls to look well-groomed and healthy, it is necessary to periodically use masks. The mask should be chosen depending on what result you expect - shine, strengthening, moisturizing. Pay attention to the fact that homemade masks are much safer than purchased ready-made mixtures. By preparing the mixture with your own hands, you know that there are no harmful and dangerous components in its composition. This can save you the risk of allergies and other annoyances. Oils are often used in most recipes. It is best to use olive oil, coconut oil, burdock oil and castor oil.

For growth

Ingredients:

• red ground pepper 40 gr.;
• honey 225 gr.;
• vitamins A and E in liquid form, 1 ampoule.

Cooking:

First, heat the honey, add red pepper to it and mix. Vitamins are added as desired. Apply the mixture to the roots, wrap with a film and a towel. It is not recommended to keep the mask for more than thirty minutes.

From falling out

Ingredients:

• yolk 4 pcs.;
• gelatin 20 gr.

Cooking:

Mix gelatin with yolks, put in a warm place for a while. As soon as the yolks swell, the mask is ready for use. Rub the mixture into the roots and hold for twenty minutes, rinse with water.

To add shine

Ingredients:

• food gelatin 10 gr.;
• warm boiled water 40 ml;
• balm 20 ml.

Cooking:

First, dilute the gelatin in warm water and gently mix. There should be no lumps. After that, add the balm. We distribute the finished mixture along the entire length of the curls, wrap the head with a film and a towel. We hold the healing mask for an hour.

For thin normal hair

Ingredients:

• burdock oil 70 gr.;
• honey 60 gr.;
• yolk 2 pcs.

Cooking:

We heat the honey, mix with the yolk and butter. We rub the finished mixture into the scalp, wrap the head with a film and a towel. We keep the mask for half an hour.

With castor oil

Ingredients:

• castor oil 10 ml;
• gelatin 25 gr.;
• sandalwood ether 4 drops.

Cooking:

Heat castor oil and pour gelatin. Mix gently, without lumps. Warm up a little, add ether. We distribute the mixture along the entire length, wrap ourselves in a film, warm up a little with a hairdryer. We keep this mixture for 40 minutes.

Moisturizing mask with olive oil

Ingredients:

• olive oil 20 gr.;
• glycerin 3 gr.;
• apple cider vinegar 2 gr.;
• egg 1 pc.

Cooking:

Heat up the oil and add the vinegar. The mixture is left to cool. While it is cooling, beat the egg. When the mixture is barely warm, pour in the egg. We apply the mask along the entire length, hold for an hour.

Nourishing mask with mayonnaise

Ingredients:

• rye bread pulp 1/4 loaf;
• warm cream or milk 50 ml;
• yolk 1 pc.;
• honey 30 gr.;
• mayonnaise 12 gr.

Cooking:

Soak the bread pulp in cream or milk, leave for half an hour. After swelling of the pulp, squeeze it a little and turn it into a pulp with a fork. In the resulting mixture, add the yolk, honey and mayonnaise, mix. We apply the mass along the entire length, hold for 120 minutes. Wash off with warm water.

Yeast Revitalizing Mask

Ingredients:

• dry yeast 2 gr.;
• water;
• honey 60 gr.;
• kefir 125 ml.

Cooking:

Soak the yeast in warm water, leave for 45 minutes. After the time has passed, add honey and kefir. Mix thoroughly. The resulting gruel is rubbed into the roots. Keep the mixture for 60 minutes.

Kefir mask for density and volume

Ingredients:

• kefir 25 ml;
• sour cream 12.5 ml.

Cooking:

Distribute from roots to ends. We keep the mask for two hours.

Mustard mask for normal hair

Ingredients:

• mustard powder 10 gr.;
• kefir 250 ml;
• yolk 2 pcs.

Cooking:

Mix mustard powder with kefir, pour in the yolk. Mix thoroughly. Apply to the roots, rubbing into the skin. We keep 35 minutes.

Firming mask with honey

Ingredients:

• honey 115 gr.;
• egg 2 pcs.;
• olive oil 70 gr.

Cooking:

Beat the egg, mix with olive oil. We heat the honey, let it cool to room temperature, pour in the butter-egg mixture, mix. We apply boldly on the head. We keep the mask for 65 minutes.

Egg mask for normal hair

Ingredients:

• yolk 1 pc.;
• water 10 gr.;
• cognac 12 gr.

Cooking:

Mix water with cognac, add the yolk, mix. The resulting mixture is distributed over the entire length, hold for half an hour.

Anti-dandruff mask

Ingredients:

• apple cider vinegar 250 ml;
• green tea 4 tbsp. l.

Cooking:

Brew green tea and pour vinegar. We distribute the mask on the scalp and wrap ourselves in a towel. We keep 45 minutes.

As you can see, there are many recipes. We have considered only the most commonly used masks for normal hair, which do not take much time to prepare and will not be expensive at cost. We hope that our article will help in the care of hair.