You must make it clear that the integrated health food and ample elements Albrootienh and carbohydrates is the essential foundation to gain weight and muscle gain magnitude If found defective in your diet to your body funded it adversely affects a clear appearance of the desired results of this training table
Second day: back muscle
Number of exercises 6 exercises : the number of rounds per exercise = 3 rounds the number of iterations 12 - 10 - 8 per round
Exercise 1: lat pull down
• keeping the tool allocated more obtuse and palms on the musk specific angle preferably thumb position along the fingers of the outside and avoid and musk position Holding
• landing pregnancy to the upper chest and touching with little return back condition to maintain a downward angle and straightening back and non Tqosh and returns slowly pregnancy and intense concentration along with the return of the situation as it was back and stability ball a bit before re -
• the need to complete duplicates for the first Jultien in the second and completely without the help and the third may help in the last Tkaren of the 8 iterations imposed Completed
Exercise 2: cable pulls
• Selection tool musk trigonometric and Format position Exercise is very important should be the status of back and look straight 100% and where to place the tool homeopathic Down the abdomen and when you are editing process weight must tend the upper part of the body entirely in a simple and not, as is commonly bending back , but the process of Milan this must be stability in the back and straightening slowly and with great concentration with little stability before being pull weight again to the nines primitive " lower abdomen " and accompanied by a drag Milan upper part of the body are behind the simple with stability straightening back also
• the need to complete the planned iterations for the entire three rounds without help
Exercise 3: bent over rows
• keeping the bar are free obtuse of musk positions allocated to him and at the same time convenient shoulders
• Format the status of the body before starting something very important you should be standing position tilted forward slightly and the status of the upper part of the body diagonal are very simple to behind , taking into account the need to bend the knee angle is simple and most of all to be the situation back fixed straight and curved at the performance exercise ups and downs process of boarding lightning and should be touching the middle of the abdomen and the second process will be slow and focused
• the need to complete duplicates for the first Jultien in the second and completely without the help and the third may help in the last Tkaren of the 8 iterations imposed Completed
Exercise 4: T bar rows
• keeping the bar in a clenched both hands and Format and position the body before starting something very important must be standing position tilted forward slightly and the status of the upper part of the body diagonal back a bit , taking into account the need to bend the knee angle is simple and most of all to be the status Zhermaúlh Back fixed straight and curved when the performance of the exercise up and down the process of boarding lightning and should be touching the lower abdomen and a Turk be a slow process , focused and preferably body remains stationary when the Turk
• the need to complete duplicates for the first Jultien in the second and completely without the help and the third may help in the last Tkaren of the 8 iterations imposed Completed
Exercise 5: dumbbell pull over
• Exercise is very important to prolong the tight muscle Allit to the far corner of return possible , this exercise is similar in shape theory with exercise lifting the chest , but completely different technology performance process caught The Dampel be annexed fists hands on each other in a match which included forearms , elbows and approximation of each other before the performance so that when The process of the return of pregnancy behind shaped angle triangular What Bien Alqdtien and elbows are bending elbows and create angle bend to avoid shoulder injury Vwazzn due to the far corner behind the head is consistency a little and then back again to the position initially and return it occurs annexation gradual annexes and forearms to get back form Alttabqa as it was in the starting position
This exercise is especially alert if Morse wrong way adversely affect the shoulders If the trainee noted that his shoulders Aalmanh the he must stop immediately and replace this exercise ČÇÎŃ and optimization exercise clouds using a reverse triangular
• the need to complete the planned iterations for the entire three rounds without help
Exercise 6: barbell dead lift
• method of keeping the bar free differs from other exercises where they are keeping the bar from positions musk specified by the fists hands are opposite to each other and the status of musk done while sitting with bent Alrkptien and straightening of view and the stability of straightening the back of the inside as is common during the landing and then climb straight and avoid force back on the inclination of the behind as it is also common
• Appearances process wt be slowly and the concentration of the boarding process be lightning
• the need to complete the planned iterations for the entire three rounds without help
In the end, we must note that the basics of proper training organizing process exhale and inhale during exercise
