How to do it right: Become a real jock

Issue "UNDERGROUND" No. 14

Hello friends. My name is Denis Borisov and today I will tell you about what will happen to you if you stop lifting weights. This topic is very popular for students of different levels of preparedness. Many people, especially beginners, are concerned about what will happen to their body if they stop regular exercise. Will muscle turn into fat? Will the skin sag? Will there be any health problems? In short, I decided to talk about everything popularly and thoroughly in this story. Forward, comrades! To the tanks!

How to properly design a workout

Start your workout in the morning

In adolescence 13-16 years of age, it is recommended to start training with squats with your own weight, push-ups and pull-ups on the horizontal bar, the number of approaches of each exercise is within 3-4 for 10-15 repetitions.

Go swimming

During the week, visit the pool at least 2-3 times a week, devoting at least 30 minutes to one workout or the total distance swam should be 500 - 1,000 meters.

Start strength training with dumbbells

After performing a set of exercises with your own weight for 3-4 months, you can start doing heavier exercises, but with dumbbells. They will allow you to better feel the muscles being trained and diversify the load well. However, it is worth remembering that pull-ups, parallel bars and push-ups should still come first.

Strengthen the brain-muscle connection

An important task for effective training is control of the movements performed and the feeling of the muscles being trained. When performing this or that exercise, you need to feel that after the training a particular muscle received a good load and after the end of the exercise it was filled with blood, which visually briefly increases its volume

Barbell training after 18 years of age

The transition to heavy basic exercises with a barbell should be done only after adulthood (at least before this age, for general strengthening of the body, the loaded barbell when performing squats or deadlifts should not exceed more than 40-50 kg.) It is best to perform analogues of these exercises in the form of a leg press or barbell row.

LOSS RATE

The rate of loss depends on training. In other words, the bigger and stronger the athlete, the longer his “fall” down will be. As you understand, the process of LOSS IS STEP (endurance - muscle size - strength) and it continues for several months: 1-2 months = LOSS OF 10-30% OF ACHIEVEMENTS.

Somewhere after 2 MONTHS, THE LOSSES SLOW DOWN . And further “drying out” takes a very long time. Somewhere within 1 YEAR, THE ATHLETE LOSE 50-70% OF THE ACCOMPLISHED ACHIEVEMENTS . Then the process of losses usually SLOCKS! TO THE ORIGINAL i.e. THE ATHLET WILL NEVER RETURN TO “LEVEL 0”!

For example, if a person bench pressed 50 kg before training, and then reached 200 kg, then he will never be so weak that he cannot bench press at least 100 kg. And this is the minimum. In practice, he will most likely be able to bench press significantly more, even without training at all.

How to pump up abs for a teenager at home: exercises

To get a toned figure, abdominal exercises alone will not be enough - you will need to regularly perform complex workouts.

For a child under 16 years of age, it is better to practice swimming using various styles. You need to go to the pool at least twice a week for 45 minutes.

Strength training cannot be started before the age of 16, otherwise the teenager risks stunting.

For home workouts in order to keep the body in good shape, it is recommended to do the following set of exercises:

• Do push-ups from the floor or from an elevated surface with your stomach pulled in.
• “Bicycle” with legs raised 90° to the floor. Spin imaginary pedals in the air and suck in your stomach.
• Bend from a standing position back and forth and from side to side. This will strengthen your abdominal muscles.
• Raise your legs from a lying position as follows: bend your knees and press them to your stomach, slowly straighten them and lower them.
• Pump your abs, lifting your body and legs at the same time to create a 90° angle. How to pump up your abs correctly in the “book” exercise? Try to touch your legs with your hands so that the pose resembles a closed book.

If you balance your diet and regularly do comprehensive exercise, you will see a positive result in a few weeks.

Photo: DailyFit

THE CARDIOVASCULAR SYSTEM

Remember, we found out that the first thing our body loses is endurance. So, Endurance as a functionality is not very important for modern life. But endurance as a favorable state of the cardiovascular system is very important for health. The fact is that when our body does not need to withstand training loads, this means that a large volume of blood is not needed. This means that the body begins to REDUCE BLOOD VOLUME (deterioration of filling and pulse rate), and REDUCE THE ABSORPTION OF OXYGEN BY THE BLOOD for ENERGY SUPPLY.

What does all of this mean? Hmm.. all this means a deterioration in the condition of the cardiovascular system. The blood brings in less oxygen than before, which means that to provide you with oxygen, the heart muscles need to make more contractions (beats per minute). This means, like any motor resource, your pump wears out faster because... forced to do more work while at rest. The faster a part wears out, the faster it breaks.

Moreover, those people who were involved in really serious sports most likely changed the very configuration of their heart. And this may already be the basis for serious cardiac pathologies in the future.

There is such a book: “sports cardiology” (author Zemtsovsky). If you are interested, you can read about the pathologies of athletes who abruptly quit training. In short, there are a lot of such pathologies and they manifest themselves in the form of heart rhythm disturbances and valvular disorders. Which can lead to heart disasters in the most vile meaning of the word. And again let us remember Turchinsky, who died precisely from these reasons, and not from steroids, as idiots like to say. I am sure that if Dynamite had continued to practice regularly, he would still be with us. Take care of your heart, friends!

The biggest problems that people who quit regular training face are CAREFUL ones! The heart either doesn’t want to beat, or beats like mad against the sternum in a state of arrhythmia. Terrible things happen to athletes. But many, under the influence of training, already have diseases of the “athletic heart” and myocardial dystrophy (see the issue on heart training).

TREATMENT OF THE PROBLEM : You can’t THROW SHARPLY! those. you need to gradually reduce the load. Replace it gradually with a lighter one (you can do squats and push-ups at home without weights 2 times a week). Ultimately, you can switch to pure cardio exercise at an easy pace. This is what Arnold Schwarzenegger is doing now after two attacks. Knowing full well that lack of training now would kill him.

Steroidsedit

And here it is - the result!

Finally, I would like to talk about the so-called steroids. The most active and powerful androgenic and anabolic steroid is ascorbic acid

(or
vitamin C
). You must remember that without steroids you will have neither muscles nor health problems. For the oral injection, you will need a mug of tea and fresh lemon. Squeeze the contents of the lemon into sweet tea and drink. The course lasts continuously for life. If someone doesn't like the taste of lemon, you can get a shot in the ass. You may feel a slight unbearable pain and scream like during training.

Ascorbic acid affects the production of testosterone, which, in turn, increases libido. Some jocks, according to them, experience growth of the genital organ. There is an opinion that their belly has simply shrunk.

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How to properly pump up your abs at home

The peculiarity of training for teenagers is that heavy strength elements should be excluded. It is preferable to perform general strengthening exercises. Modern teenagers need full physical activity.

To keep your figure slim and fit, and your body strong, start your workouts with a general warm-up.

Pump your abs in the final part of the exercises. If you pump your abs with dumbbells, do not take heavy ones that weigh more than 1.5 kg.

The main secret to successful workouts that will not harm your health is to use your weight to pump up your muscles.

Photo: youtube

Perform abdominal exercises with a straight back (except for twisting exercises).

Train every other day for 40 minutes, paying attention to each muscle group. It is best to exercise in the middle of the day, not in the evening when the body is tired

STOP TRAINING

And then....at some point you decided to QUIT TRAINING! What will happen? Those big “minuses” into which you regularly drove your body during training will disappear. This means that the economic need to balance this whole thing with big “pluses” disappears. In other words, in the absence of training, it is not beneficial for the body to maintain large muscles. It’s like a company that has reduced the list of its services and now it is no longer profitable for it to keep a large staff. What happens in such a situation? The answer is obvious: REDUCTION OF WORK UNITS! The same principle of economy works in muscles. The body reduces (reduces) them.

But, as you remember, large muscles do not work on their own. This is a complex of various systems designed to ensure the possibility of their existence. When training stops (when regular “minuses” stop), the body goes into saving mode for all these systems. Those. the body optimizes (reduces) the consumption of energy, blood, intensity of the central nervous system during work, etc. Moreover, these processes go faster, which means they begin earlier than the loss of muscle volume. It’s like in an abandoned multi-storey building: first the electrical substation, water supply and sewage system break down, and only then the walls of the house itself begin to be overgrown with grass and collapse.

First of all, a person who quits training loses ENDURANCE because it is very tightly connected with fast energy and blood supply. These functions are restored very quickly and therefore begin to degrade just as quickly if there is no strict need for them caused by training. In a couple of weeks, if a person comes to the gym, he will notice a decrease in the number of repetitions and greater fatigue after training. It will be more difficult for him to do the previously usual volume of work (sets and repetitions) because his energy supply has already begun to degrade. However, the weights in the exercises will not drop significantly by this time.

The next thing, in a month, that such a person will begin to lose significantly is muscle MASS . This process is largely associated with long-term energy sources. With glycogen reserves in muscles. The fact is that large muscles are composed of myofibrillar + sarcoplasmic (energy) hypertrophy. Simply put, BIG MUSCLES = FIBERS + “E.BANKS” (Glycogen, etc.). So, in about a month, glycogen reserves in your muscles will begin to drop sharply, because you are not using them. Which will lead to a pronounced visual decrease in your muscles in size. Moreover, the process of such “dystrophy” in bodybuilders will go faster than in powerlifters, because bodybuilders use a larger volume load in their training and therefore more actively use large glycogen reserves. Which give a significant increase in volume on the one hand, and which lead to rapid weight loss after stopping training, on the other hand. By the way, this is precisely the reason why athletes lose a lot of weight after a steroid course. After all, steroids greatly contribute to the deposition of glycogen in the muscle. Those. “blowing” the muscles with energy reserves.

And only after this (after 1-3 months) will a significant loss in STRENGTH begin. After all, the state of the muscle fibers themselves and the osseous-ligamentous apparatus are more inertial systems with a long recovery period, and therefore degradation. This is why many people notice that muscle size has already decreased significantly, but strength remains at an acceptable level for some time.

Trainingedit

Before you go to the gym, it is vital for you to buy muscle clothes. To do this, walk past the hall, pretending to be a random passerby. Remember what the biggest jocks are wearing and buy exactly the same funny brutal panties.

As soon as you enter the hall, select the strongest guys, thereby outlining the circle of your new friends. Go up to each of them and say hello, even if they are busy lifting weights. Just rub their shaggy head in a friendly manner. They will immediately understand that you are a corpse.

The most important rule of rocking. When you pick up the projectile, start screaming (as loudly and sternly as possible so that everyone turns in your direction). Even if you just started warming up with light weights. They will immediately start looking at you with respect. And some will even point their finger at you and avoid you. Always make a wry grimace when approaching. In some cases, artificial facial distortions are not necessary. If the weight is too heavy, you will begin to grimace spontaneously. Having completed the approach, you need to throw the projectile into place, thundering throughout the entire hall, and bark at your reflection in the mirror. You're a jock! All the asshole jocks do this.

Your favorite muscle group should be your brain and abs. You should devote at least 70% of your training time to it. If you don't have ripped abs, they will laugh at you, humiliate you, and even spit in your back.

Never exercise your legs. Why spend so much time on them if you use them to move around (with the exception of circus performers). Better do a few extra sets of abdominal exercises. Some gyms even have a custom of pushing beginners who are squatting with a barbell in the back.

No less important exercises are biceps exercises. When performing these exercises, you need to pose correctly in front of the mirror, making sure that at least some pretty girls are looking at you.

Always perform the exercise until complete muscle failure. For this you need an insurer. Ask some strong guy to help you do another rep. If you feel like you can't do any more reps even with his help, have your partner do them without you. Extra repetitions are always a plus for muscle mass.

To build huge muscle mass, you need to lift huge weights. Increase the weight of the apparatus each workout. If you weren't able to do the required number of reps on your first set with a given weight, don't despair. You still have half a day ahead.

Post-workout pain is a mandatory factor for muscle growth.

. If your abs don't hurt the next day, ask a friend to throw a brick at your stomach. The growth of muscle mass will begin immediately.

Between approaches and exercises, do not forget to rest not only physically, but also mentally. Talk to others around you in the mirror. Even if they don't listen to you, continue to tell them how you achieved such incredible success in just a few workouts.

When your experience has gone beyond one month, you have to start proving to your strong buddies from the gym that only you know how to pump up correctly, and that they are doing everything wrong.

When you walk around the hall, never pay attention to anyone but yourself in the mirror. So what if you hit an elderly woman a couple of times who was lying on the floor doing abdominal exercises?

But everyone knows who the real jock is.

Never relax your muscles until you put on your jacket or get home. You don't want your gym buddies to realize you have small muscles.

Abs workout

Many green athletes believe that by performing 100 or more crunches per workout, more beautiful abdominal muscles are formed. However, this is a misconception, the correct creation of at least a flat, toned stomach and then a beautiful sculpted abs begins with the feeling of the muscles being trained.

It is necessary to learn to breathe correctly; in any exercise, and not just when training the abs, you always take a deep breath in the relaxation phase through the nose and a powerful exhale in the tension phase through the mouth. In this case, the diaphragm is first filled with air and only at the end the pectoral muscles rise; all this will allow for good breathing development and a better supply of oxygen to the body.

Program in the gym

Classes in the gym and fitness club are recommended for teenagers under 16 years old only for the sake of the “atmosphere”. After all, performing complex deadlifts and lifting heavy equipment is still prohibited. The best option is to continue training with your own weight (the same push-ups and pull-ups) only under the supervision of an instructor or an experienced mentor.

A complicated training program for teenagers should look like this:

• push ups;
• pull-ups;
• use of a universal expander;
• lifting small dumbbells.

The use of barbells and weights is highly discouraged. The best option is to combine training in the gym with classes at home or in sports clubs.

Reverse push-ups

In the gym, you can perform this version of push-ups - with emphasis on a stable sports bench. In this case, the triceps will be purposefully pumped.

Execution steps:

1. Starting position: palms placed on a hill, feet standing on heels hip-width apart.
2. Bend your elbows and lower yourself down until your buttocks almost touch the floor.
3. Having lingered at the lowest point, you need to smoothly return to the starting position.

The exercise is very effective, so you need to perform it at least 2-3 sets of 20 repetitions.

With elastic band

Exercising with an elastic band can help you pump up in no time. It’s very simple to train: stand in the center of the band, place your feet on it shoulder-width apart, and grasp the handles of the apparatus in your palms. You need to bend your arms at the elbows, raising your hands to the level of your collarbones, and then smoothly lower your palms down. If the tension of the elastic bands is not very high, you need to perform 4-5 sets of 15-20 movements.

With dumbbells

Such exercises must be performed under the supervision of a mentor. Teenagers should not train with heavy weights. The weight of the projectiles should not exceed 5-7 kilograms, even if you have training, natural pumping potential and physical endurance.

The most common exercises:

1. Shoulder press. Starting position: sitting on a bench, dumbbells are at shoulder level. Straightening your arms, you should raise the shells above your head, hold for a couple of seconds and return to the starting position.
2. Lifting to the sides. Standing straight, shoulder blades retracted, arms along the body. The projectiles should be raised to the sides and lowered slowly. This exercise is great for working your shoulders.
3. Bent over climb. In a standing position, you need to bend over and raise your arms to shoulder level, stay in this position for two to three seconds and return to the starting position.
4. Lifting with a turn. When lifting a dumbbell with a neutral grip, you need to turn your hand inward halfway “all the way” to your shoulder. You can make several movements with the brush back and forth. It is necessary to return to the starting position in the same way as with normal bending of the elbows with a projectile. Do it alternately or simultaneously with both hands.
5. Hammer curls. While standing or sitting on a bench, take a dumbbell with a neutral grip and, as you exhale, lift it to your shoulder. The projectile must be vertical in the air so that the pancakes are located in the same plane on top of each other. As you exhale, lower the dumbbell.
6. One arm lift. Sitting with your body slightly tilted forward, place your elbow on your thigh. Perform “concentrated” bending with one hand, and the free one should rest on the knee.

It is very useful to alternate exercises: load your shoulders and biceps on different days.

RECOMMENDATIONS FOR RETURN:

If you decide to return to bodybuilding again, then you need to follow some recommendations in order to make this process smoother and faster. So:

• Train muscles with an emphasis on energy rather than strength. It is volumetric training with a large number of approaches and repetitions that actively engages the energy of muscle cells and makes it SWELL!
• Start with a gradual increase in training volume . From very small: one exercise with 1-2 approaches, to the usual 4-6 exercises with 4-6 approaches. GRADUALLY, otherwise you will be overtrained right during training (sweat, dizziness and nausea). After all, the muscles and central nervous system are capable of much greater efforts than your weak energy can withstand.
• PROTEIN is the head of everything. During the recovery phase, protein becomes much more important than usual. After all, you have muscle cells. They just need to be inflated. And for such a quick construction you need material - first of all proteins.
• Small weights . Even if you can bench press 150, you shouldn't do it. Start with 50...then 60...etc. the smoother you increase, the easier it will be to return AND....subsequent growth.

These are some simple recommendations that will help you surprise the people around you. A nice bonus is that such a long break will force your muscles to perceive training as an unusual stress and grow even larger than before. I talked about this in the story about controlled detraining.

Dumbbell floor press

Having regular dumbbells will allow you to significantly diversify your training program. The most universal exercise is the following: take the starting position lying on your back, bend your legs at the knees, and stretch your arms with dumbbells up. Then, as you inhale, slowly lower your arms until your elbows touch the floor. Try not to rush, perform this exercise at a smooth, even pace. A regular folding athletic bench, which you can buy at any sports store, can significantly diversify such exercises with dumbbells.

Remember that nothing is impossible. With a certain amount of desire, even at home you can achieve excellent results. Find for yourself an additional incentive for regular exercise, allocate free time, and the results you will receive will pleasantly please you.

What to eat

It is useless to pump up muscles if the diet does not contain the required amount of protein: in this case, training will only lead to accelerated muscle degeneration. Muscles work according to this principle: a large load destroys them, as a result the body tries to build up protein fibers with a reserve, because it is “afraid” of more difficult tests. The building materials are amino acids contained in protein molecules.

It is also necessary to take into account that children and adolescents, even in the absence of strength training, need increased nutrition for growth. Young athletes need to eat even more protein than professional adult bodybuilders. The teenage norm is 3-4 grams of animal protein per kilogram of body weight (for comparison, a bodybuilder needs 1.5-2.5 grams). The reason for such a large dose is the maturation of the adolescent’s body. Proteins perform many important functions: they are hormones of all types, accelerate the functioning of the nervous system, stabilize metabolism, strengthen bones, joints and ligaments.

Proteins are found in the following foods:

• lean sea fish;
• meat (especially white varieties);
• dairy products (cottage cheese, hard cheese, milk);
• eggs;
• nuts;
• legumes;
• buckwheat, containing all essential amino acids.

It is better to start drinking special protein shakes at the age of 18-20 years, not earlier.

Fresh vegetables, fruits, berries, and cereals are no less useful. Greens are especially useful: lettuce, dill, parsley.

It is advisable to almost eliminate harmful foods from the diet: fast food, sweets with artificial sugar, smoked foods. You need to drink at least 2.5 liters of water with lemon juice. It is better to avoid coffee and strong tea, because these drinks retain fluid in the body, which delays weight loss and causes swelling of the limbs.

MUSCLE MEMORY (I like it :-))))

Interesting article about research on hyperplasia and muscle memory.

Intense loads leave an eternal mark on muscle cells. It is thanks to this that trained people regain their fitness faster than beginners gain it.

After an injury, the birth of a child, or due to many other circumstances, professional athletes sometimes have to stop training for a while. In this case, the muscles atrophy - decrease in volume. But if athletes decide to return to sports and resume training, they return to physical shape quite quickly. It takes them less time for the muscles to return to the desired state than beginners starting from scratch.

The phenomenon of muscle memory has been known for a long time, and sports physicians associated its causes with the functioning of the nervous system. But Norwegian scientists led by Kristian Gundersen from the University of Oslo showed that muscle fibers have their own memory and its mechanism is associated with the appearance of new nuclei.

Muscle fibers—the cells that make up muscle tissue—look unusual. They are very long (up to 20 cm) and thin (up to 100 microns). Usually their length is equal to the length of the muscle. In addition, muscle fibers contain many nuclei - they are one of the few multinucleated cells in vertebrates. The modern method of intravital observation of cells (time-lapse in vivo imaging) makes it possible to count the nuclei in it using a confocal microscope and a fluorescent dye injected directly into the muscle fiber. Not in the entire long fiber, but in some part of it. The animal does not die in this case.

Norwegian biologists conducted experiments on mice, but did not race them in a wheel, but performed surgery. To load the calf muscle called extensor digitorum longus (EDL) - a long extensor of the fingers, they partially removed another muscle - the tibialis anterior muscle (lat.), or tibialis anterior. Since the partially removed muscle acts in the same direction as the one being studied, the EDL received additional stress as a result of the operation.

At different times after the operation, scientists looked at what was happening to the muscle. Over 21 days, the muscle fibers in the EDL became noticeably thicker, with a 35% increase in cross-sectional area. But these changes were not the only ones. There were 54% more nuclei in muscle fiber cells (their number was calculated per millimeter). Moreover, as the analysis showed, the increase in the number of nuclei preceded the increase in thickness in time. The nuclei began to multiply on the sixth day of increased muscle load, and their number stabilized on the 11th day. And the fiber thickness began to grow on the ninth day and stopped on the 14th

They did the same thing with another group of mice and observed them for two weeks. On the 14th day after surgery, there were 37% more nuclei in the muscle fibers, and the thickness of the fibers increased by 35%. After this, biologists simulated the cessation of muscle training - to do this, they simply cut the nerve leading to it.

Observations continued. Over the next 14 days, the muscle atrophied: the thickness of the fibers decreased by 40% of its greatest value. But the additional nuclei have not gone away - their number has remained at the same level. The experiment showed that the growth of muscle mass during training is a consequence of the increased number of nuclei in muscle cells. More nuclei mean more working genes, simultaneously working to synthesize more muscle contractile proteins - actin and myosin. This change is long-lasting - the additional nuclei did not disappear even after three months of muscle atrophy. The last result surprised the scientists: they expected that the extra nuclei would soon be destroyed by apoptosis, but this did not happen. The nuclei simply reduced their functional activity and waited in the wings.

It became clear to researchers that it is the new nuclei that form the basis of muscle memory, which operates at the cellular level. With the resumption of the load, additional nuclei begin to actively act, protein synthesis increases and the muscle grows; and all this happens much faster than during the first training. Because for such growth there is already a material base - extra DNA.

New nuclei in muscle fibers are formed thanks to satellite cells, which divide by mitosis. With age, their ability to divide decreases. For this reason, it will be difficult for an older person to build muscle if they did not exercise in their youth. But it is, in principle, possible to regain your physical shape. Another important practical conclusion is anabolic steroids, which are taken to pump up muscles. They act by the same mechanism as intensive training - they increase the number of nuclei. But this means that their doping effect is actually permanent and not temporary, because the nuclei they create do not disappear. An article about where muscle memory is actually stored was published in the journal PNAS.

Exercises for training

The simplest and most universal exercise available to anyone starting to develop their body is simple push-ups. If we take a closer look at the mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise. When doing push-ups, the muscles of the arms are also involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. The leg muscles are used to a lesser extent, but they also receive a small share of the load.

Like many physical exercises, push-ups have different variations, using which you will load different groups of pectoral muscles.

Vertical load on the spine

This type of load is otherwise called axial impact. It involves vertical pressure on the spinal column.

Axial load is usually divided into the following types:

1. Strong – which extends directly to the spine when standing or bending.
2. Weak – affects the ridge indirectly.
3. Static - similar to the first type, only it occurs absolutely without tilting.

Let's consider each type of vertical load in more detail:

Strong axial load

It spreads “in portions”: the weight either presses on the shoulders or pulls off the arms. Most often includes dynamic exercises. It is better for teenagers 13-16 years old not to abuse this type of physical activity.

This work of the spine includes:

• various variations of barbell squats;
• bends and lunges with a barbell;
• all types of deadlifts.

Such physical exercises are best performed by boys over 17-19 years old.

Weak vertical

This set of training elements is more gentle. This variety does not allow you to bend over with weights or lift heavy weights.

Basic exercises:

• dumbbell press;
• lunges with dumbbells;
• small weight kettlebell jerk.

Such elements can already be included in the training scheme for teenagers 16-17 years old.

Static load

The exercises are considered relatively simple for adults, but are strictly prohibited for young men. The main and practically the only permitted element is the pull of barbells or massive dumbbells to the belt.

Exercises without vertical load on the spine

These exercises are the safest, and in some cases, lighter versions are recommended even for kindergarteners.

Main activities:

• with your own weight - push-ups, pull-ups, planks;
• elements performed in a lying position - bench press of dumbbells and an empty bar;
• various stretches.

The ideal age for starting such exercises ranges from 3-4 years for stretching to 16-17 for empty bar presses.

How to quickly pump up your abs at home

There is no way to quickly pump up, for example in a week. It is necessary to perform each exercise daily for at least three approaches. Do push-ups technically correctly - 10-20 times per approach.

And yet many people want to achieve quick results. How to quickly pump up your abs so that the notorious “cubes” are visible? If you want to see the results of your labors faster, you should regularly pump certain muscle groups: straight and oblique.

To pump up the rectus muscles, which are responsible for the appearance of a six-pack, do the following exercises:

1. Twisting. Perform the exercise by pulling the body towards the pelvis. At the same time, make sure that your torso is not straight - round your back. At home, it is more convenient to perform crunches on the floor, with your feet on a wall bars or sofa. To enhance the effect, twist on the stairs with your head down, hooking your feet on the bar.
2. Reverse crunches are performed using a different technique - raise your legs and twist your pelvis towards your body. Perform the exercise at home on the floor or on a bar.

Photo: leveton.su

Do the exercises, repeating at least 20 times in three approaches. Rest no more than half a minute between sets.

How to pump up your abs in order to work your oblique muscles? It is this muscle group that is responsible for slimness and beautiful lateral relief. Turn your body from left to right and in the opposite direction.

Check out the correct technique:

1. Take the gymnastic stick in your hands, throw it behind your neck and hold it with your arms outstretched. Sit on a stool and twist your body in different directions.
2. Place the bar on your shoulders or grab dumbbells. Bend your torso to the side.

Repeat each exercise 20 times, perform 3-4 approaches. Rest no longer than a minute between sets.

Take a comprehensive approach to the issue of getting a flat, beautiful belly. If you see that you have gained excess weight and therefore your stomach has become loose, adjust your diet by switching to smaller meals of healthy food.

To pump up your abs, perform exercises regularly for several approaches. If you follow all the recommendations exactly, you will notice the result within a few weeks.

How to pump up your breasts

The pectoral muscles are one of the largest and most complex muscle groups in the body.

That is why, for proper chest training, it is important to use not only basic, but also isolating exercises that load the muscles from different angles. To pump up the pectoral muscles, constant progress in working weights is necessary, since the chest responds best to hypertrophy

It is also necessary to take into account that when performing most exercises on the pectoral muscles, not only the pectoral muscles themselves are involved in the work, but also the muscles of the abs, arms (in particular, biceps and triceps), back and deltoid muscles of the shoulders

Essentially, chest training involves working the entire upper body - it is important to remember this when creating a training program

Note that exercises with a barbell are recommended for gaining mass, while chest exercises with dumbbells are suitable for targeted chest work, improving muscle shape and pumping lagging bundles. The main advantage of chest exercises with dumbbells is that you don’t need exercise equipment or a bulky frame with a barbell to perform them - in fact, you can do them at home.

Chest training program

To achieve the fastest possible effect, it is recommended to combine working the pectoral muscles with pumping the triceps, shoulder and abdominal muscles - especially when training for weight 3 times a week. Chest strength training itself should be done no more than once every 72 hours - otherwise the muscles will not have enough time for full recovery and subsequent growth.

As for choosing the best chest exercises, for beginners it is enough to perform one or two basic exercises (for example, bench press) with a large weight and 5-7 repetitions, as well as one or two isolation exercises (for example, exercises on blocks and flyes with dumbbells) with lighter weight and 12-15 repetitions. The key emphasis is on maintaining perfect technique.

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I am sometimes surprised by the chaos that goes on in people’s heads regarding the consequences of stopping training. A great variety of horror stories from skin sagging to penis sagging. My surprise at such illiteracy is due to the fact that this topic has been studied far and wide. This is not at all due to the fact that quitting training is very popular. And with the fact that these questions are important for many important and applied things. For example, for astronautics (when people’s muscles atrophy in conditions of weightlessness). That is why the issue of stopping muscle training has been studied very thoroughly by very cool research institutes of astronautics and sports biochemistry. Despite this, there are still a lot of idiots who are sure that muscles turn into fat after stopping training. Such misconceptions most often arise from two reasons: ignorance or envy. As for the latter, this is within the competence of the church. Well, as for the first, we will now deal with this once and for all.

We pump up muscles without harm to health

As experts say, teenagers 14-15 years old are allowed to perform exercises with dumbbells whose weight does not exceed 1.5 kg. But it is worth observing the condition that the child performs the exercises while lying down. It is strictly not recommended to perform them while sitting or standing. In order for a child to pump up his muscles without harm to his health, he needs to use not foreign objects, but the weight of his own body. This can be push-ups, hangs, pull-ups and other exercises. It is these exercises that should be taken as a basis not only at 12-13 years old, but also at an older age - at 16 and 18. This is the basis, the so-called base.

We pump up muscles without harm to health

Why is such training not recommended for teenagers?

The fact is that the structure of boys is different from men. The body grows quickly and the skeleton does not have time to accumulate calcium in the required quantities. Such training can lead to deformation of the bones or spine. To avoid such body problems, listen to the following advice: the load should increase gradually, and also, forget about weights and barbells - they are of no use.

WHAT THE TRAINING DOES

I constantly tell you that nothing happens for nothing. Including everything in our body. It always strives for balance, which is called homeostasis. This is a state where growth (anabolism) corresponds to destruction (catabolism). This is the balance point. Why does the body need it? To “SAVE” resources. The body benefits from balance . After all, if you are in the red (muscles are destroyed by training), then such a “broken” system will have to spend more resources than usual to function. And if you are in the black (your muscles have grown), you will have to spend more energy to supply new structures.

All your muscle growth is just your body’s adaptation (its “deal with conscience,” if you will) to external stress. The body is forced to raise the “bar” into plus because you are constantly driving it into more and more minus. So you force the body to do something that it really doesn’t like to do - constantly shift the balance point to the plus side, i.e. grow additional muscles.

This process is COMPLEX because muscle growth affects the growth and development of a great many additional SYSTEMS necessary to provide muscles with RESOURCES (Both in active mode, during training, and in passive mode during rest). If you start building a large building, you will have to expand and strengthen the foundation, install more extensive communications, build additional electrical substations to provide energy, etc. With the growth of muscles in our body, everything is the same. We need more efficient energy supply, blood supply, central nervous system function, adaptation of bones and joints. All this also shifts to the “plus” when muscles grow under the influence of training.

Moreover, the more muscles, the more adaptive changes in the cardiovascular, osseous-ligamentous and energy systems. You can build one floor on the old foundation without major changes. But, in order to build 3 floors or a high-rise building, you will have to completely rebuild the foundation and communications. It’s the same in big bodybuilding. You can make a 40 cm arm on the old “foundation”, but 45-50 cm... for this you already need to significantly rebuild the rest of the “fundamental” systems of the body: first of all, the CARDIOVASCULAR system, the ENERGY system, the BONE-LIGAMENTARY apparatus and the functioning of the central nervous system.

Social behavioredit

If you start swinging, you should start behaving provocatively. This greatly affects your psycho-emotional state. Walk as wide as possible with your legs and arms outstretched (even if you just started going to the gym, you’re a jock). This will make you bigger and you will be respected by your peers. When you are at home, you don't have to stress anymore. After all, no one is looking at you anymore.

You need to buy clothes that are tight enough to highlight your outstanding figure. Therefore, buy clothes a couple sizes smaller. If your clothes crack a little when you put them on, it means you have chosen the right size.

Jocks do not have grace of thought and intelligence. Therefore, I advise you not to stand out. Think and read as little as possible. After this guide, say no to reading. Remember (or write down on your hand) a few names of famous bodybuilders so that others understand that you understand the issue of pumping up muscles.

Never miss an opportunity to show off your ripped abs in front of any beautiful girls. Even if you are standing in line at the store in the dead of winter, just start taking off your clothes and saying, “It’s hot here.”

Jocks have a stupid, sparkling sense of humor. Never be afraid to joke around in company. Your sense of humor will be met with a roar of knowing laughter. If people no longer laugh at your jokes, know that they are no longer afraid of you. Urgently run to the gym to listen to jokes and pump up your muscles.

Once summer has arrived, go to the beach. But not to show off your swimming ability. Perhaps some of you are afraid of water. Just start parading along the beach bare-chested, occasionally winking at the most accessible pretty girls. You don’t have to go into the water at all, otherwise your body won’t be visible. And who needs it? You didn't come here to swim. Occasionally, you can run behind some bushes to do a few sets of push-ups to make your muscles look more full.

If in the summer you invited a beautiful girl to a restaurant and came there with your torso naked, and they kicked you out, stand your ground, explaining your appearance by the fact that their air conditioners do not cool the room well enough.

Wear your tank top for the rest of the summer and a little longer into the winter. Wear a T-shirt even when it’s a little cooler and everyone is wearing windbreakers. Be patient. You are a jock fool!

If you're taking photos at a party with friends, lift up your T-shirt so that your abs are visible. Well, or at least show your biceps during the shooting, so that those who look at this photo will immediately understand who is hated here and who is the real jock here.

Several options when you can show off your biceps:

• You went to a public toilet. Even if the bus is half empty, do not sit on an empty seat. Instead, choose a place where everyone can see you, grab the handrail from above and flex your biceps. It is advisable to stand like this until the end of the day of the trip. (it is not forbidden to change hands)
• You tell the time to anyone who asks a pretty young girl. You know what to do.
• You are talking on the phone and a young beauty walks past you. Don't miss the moment.

And remember, jocks never cry over trifles. If you see a jock roar and shed a tear, it means that either a loved one has died or his gym has been closed.

CARE RECOMMENDATIONS:

GRADUALITY is vital to keep your heart and health intact. Reduce the load gradually. When you reach light weights, you can stop going to the gym. But once or twice a week, give yourself 15-20 minutes to do squats and push-ups without weight. (this will help your cardiovascular system not to collapse) REDUCE CALORIES if you don’t want to turn into a fat ball. Keep in mind that your spending has decreased, which means you can and SHOULD eat less. If you've given up iron completely, find an ALTERNATIVE. Cyclic sports are good for health: cycling, running, etc. There are often situations when it is not possible to train normally. This causes many to give up. BUT, friends, it all depends on your desire. Even if there is nothing around, you can still exercise and minimize muscle loss. I will tell you how to do this in one of the upcoming issues of the Underground!

Source: Denis Borisov