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do you know how many people want to "get bigger"? It's a broad term and often incorrect. When it comes to muscle building, the goal of "getting bigger" can also lead to increased fat. Thankfully, there's a better way - a way to build muscle without adding volume. After you finish an exercise program, you will feel stronger, more flexible and more stable than you think. The following procedures are designed to eliminate injuries caused by wrong sport patterns and replace them with the right power to build. To make your body stronger, more flexible, and more stable, click the right arrow above.
Credit: Getty Images two circles and four steps, each action repeated two to three times. correlation: 16 most effective weight loss actions squatting without any equipment correlation: 15 most difficult exercises at anytime and anywhere start from the same width of feet and shoulders. Bend your knees slightly and focus on your heels. Hinge the spine from the hip. Extend your arms back and pull your shoulders down toward your hips. When you're in this position for 20 seconds, focus on pushing your hips back and feel the tension in your lower back. correlation: 10 push ups to make the body stronger and as high as possible. Keep your weight on your heels and hips for 20 seconds. Deep breathing. When exhaling, fold forward and keep your back flat. Make sure you keep your knees slightly bent and your weight in the heel. correlation: 14 protein breakfasts provide you with energy to spend the morning. Credit: cate Norian very important: bend the knee a few more inches. Press your hands on your calves. Look up. Stretch your spine and chest. Pull your shoulders back and arch your lower back. Hold for 20 seconds. Keep your back extended and your arms up to your knees. When you get back to your starting position, put your arms behind you and squeeze your shoulder blades together. Keep your spine stretched and your heels loaded for 15 seconds. Then raise your arms to the front and hold as high as you can for 15 seconds. correlation: ultimate back strength training long lunge, right leg forward, knee slightly bent. Make sure the right knee is behind the ankle, not over the toes. Press the left foot forward and the heel back into the floor. Stretch your spine from your hips and lift your arms over your head. related: is it possible to exercise muscles on a vegetarian basis? Credit: cat Norian when you stretch, you should feel the stretch of hip flexor in the back leg. Bend up to the right. Keep your hips straight and stretch for 20 seconds. Then repeat on the other side of you, bending the left leg and putting it in front, extending the right leg back. correlation: 10 body fat burning actions step forward into the lunge, slightly bent front knee, square hips, square arms around you. Keep your back straight, shoulders back, hips forward, chest up. correlation: vegetarians' best 21 kinds of muscle exercise food pretend that a rope is tied to the sternum, and your upper body is pulled forward rather than down. You will feel the hamstring and gluteus maximus stretch in your front leg. Most of your weight is on the front heel. Once you feel better, slowly raise your arm in front of you for 20 seconds. correlation: eight things to consider when choosing protein powder - and our five top choices start with the shoulder width of the legs separated and the feet slightly outward. Put your weight back on your heels and try to push them to the ground as if you wanted to separate the ground. When you start pushing your butt back, put your arms in front of you. Keep your back straight and extend as your knees bend in the direction of the squat. correlation: how to train the whole body with one weight continue to lower the body until the knee bends about 90 degrees. Your knees should stay in line with or behind your toes, never in front of your feet. Press up from the heel with arms on both sides of the body to the starting position. Repeat 12 to 15 times in a smooth motion. correlation: 17 proven motivations for running provocative sit ups, front plate, back extension, negative push ups Advertisements cate Norian lie on your back, hands on both sides of your body, feet straight in front of your body. With your right foot off the ground, bend your knee 90 degrees. Keep your left leg straight and your left foot 6 inches off the ground. correlation: 20 kinds of delicious protein powder formula (no shaking) Credit: cate Norian put your hands behind your head, push your lower back onto the floor for 10 times of slowly controlled sit ups, trying to keep the whole lower back close to the floor in the whole action. Lift the other leg and repeat. correlation: how to use only one load-bearing board to achieve amazing results elbow into the front board posture. Make sure the spine is neutral and the shoulder blades are separated. correlation: 20 best muscle exercise foods consider stretching from ankle to neck, squeezing gluteus maximus and supporting abdomen. Keep that tension for 30 to 40 seconds. correlation: 16 key cross coordination actions Part 1: lying on your stomach, arms extended forward. Look at the floor a few inches in front, but don't stretch your neck. Lift the elbow and forearm off the ground, pull the elbow into the rib cage andMiddle of back. Part 2: during the whole training process, you will contract your shoulder blades, causing your chest to rise and your neck to lengthen. Lift the upper body off the ground, chest forward. Keep your feet flat on the ground to avoid excessive spinal compression. Slowly lower your chest while keeping your elbows and hands off the ground. Repeat 15 times. correlation: 43 exposed supplements: what needs to be considered and what needs to be avoided assume a push up position, with hands directly under the shoulders and chin pressed back. Keep tense and slowly lower yourself to the floor with your chest as the lead. correlation: 14 kinds of food help you lose weight take 5 seconds to descend to the floor, then press yourself back to the starting position. Do 10 repetitions and keep control every time you lower yourself. If you can't push yourself off the floor, just do the negative part of the push up and use your knees to help you get back to where you started. correlation: Advertisements week 1
founder (Part I)
Foundation (Part 3)
lunge stretch (Part I)
lunge stretch (Part 2)
woodpecker (Part I)
woodpecker (Part II)
squat (Part I)
squat (Part II)
circuit 2: 4 actions, 3 rounds
teasing creak (the second part)
front board (Part I)
front plate (Part II)
back extension
negative push ups (Part I)
negative push ups (Part II)
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