Сколько Нужно Отжиматься на Брусьях в День, Чтобы Набрать Мышечную Массу?

In this video, we will tell you how to increase muscle mass by training on the bars, so watch to the end, it will be informative. Every man dreams of having a pumped up body, but not everyone is ready to make serious efforts for this. Many athletes pay a lot of attention to pumping the upper body, which is quite understandable, because it is they who are always in the spotlight. Sometimes people can't wait for the results and just quit training. If you expect to be able to quickly pump up your muscles, then forget about it. You will have a hard job, because the body is sure that a large muscle mass is unnecessary and does not want to actively grow muscles. Also, quite often, athletes make serious mistakes that, at best, slow down the process, and at worst, reduce all efforts to nothing. The most common mistakes are incorrect training programs, excessive load and lack of recovery time. In order to pump up your muscles, you do not need to use a large number of different exercises, you just need to choose them correctly. If you overload your body excessively, you will not get any results other than overtraining. We are not talking about building a body like the stars of bodybuilding. First, for this you need to devote all your time to training, and secondly, you can't do without steroids. Actually, a man does not need this to have an attractive body. Just look at the gymnasts who have a well-developed upper body. What is not an example for imitation? In order to achieve this result, gymnasts devote a lot of time to training on planks and horizontal bars. These sports shells are today somewhat forgotten by fans of bodybuilding and completely in vain. Let's find out how to organize a workout on planks for the mass. Advice for novice athletes when training on planks. Before the start of the class, you need to make sure that the horizontal bar is in a working condition. First of all, this applies to the equal height of the bars, and also the horizontal bar should be stable. If you train in the gym, there will be no problems, but during street training on planks for the mass, pay attention to this. Planks allow you to work not only on the mass, but also to improve the quality of the relief. To activate the process of muscle growth, all exercises must be performed at a slow pace and smoothly. When your task is to improve the quality of the relief, then perform the movement at an average pace, but exclude all jerks. It is quite obvious that first you need to gain mass in order to then work on the relief. The main exercise that you have to do on the planks is push-ups. Let's talk about the technique of performing this movement. How to do push-ups on planks? With this exercise, you will be able to effectively develop the muscles of the chest, arms and shoulder girdle. In addition, the press, back and legs are also used, although to a much lesser extent. By changing the technique of performing the exercise, you have the opportunity to shift the emphasis of the load to the necessary muscle group. To take the starting position for push-ups, you should stand between the planks and, taking their hands, push off the ground. After jumping on the planks, you should keep your body straightened. Bend your knee joints and cross your legs to gain additional stability. To maximize the use of the triceps, you need to slightly tilt the body forward. However, you do not need to bend too much. Also make sure that the elbow joints are always near the body and do not spread them to the sides. When performing push-ups, you should feel how the triceps are strained. To shift the emphasis of the load on the muscles of the chest, go down below. In the extreme position, the trajectory of the elbow joints should be bent at an angle of 30 degrees. It should be said that when performing any strength exercise, you need to learn to feel the work of the muscles. It may not work right away, but over time this skill will come. The program of training on planks for the mass. In addition to the classic push-ups on planks, which we talked about, you can also perform horizontal ones. It is no different from push-ups on the ground, only your arms and legs should be located on the bars. Performing this exercise on a horizontal bar, you will have the opportunity to increase the amplitude of movement. It is also worth reminding you of the possibility of training the muscles of the abdomen. To do this, you need to take a stand on your straightened arms and then raise your straight legs. Now we will talk about the program of training on planks for the mass, designed for 18 weeks. We do not promise you that in a short period of time with its help you will achieve great success, since this is simply unrealistic. In a month or two you will not be able to pump muscles. If you find authors in the network who say the following, then do not believe them. To achieve a certain result, it will take a lot of time and you need to spend a lot of effort. However, if desired, you will definitely solve the tasks set. After 18 weeks, you will be able to see the first results, but then you will have to continue training on planks for the mass. In addition to working on the horizontal bar, you will have to use the bar. Do not forget about such an effective exercise as pull-ups. First, you can safely work with the weight of your own body. Gradually, the muscles will adapt to this load and you will have to increase it. To do this, you can use a special belt or vest, which are sold in sports goods stores. During the first three weeks, perform 5 sets with a similar number of repetitions. After that, during the next three weeks, the number of repetitions should be reduced to 10, and the number of sets should be left unchanged. And here is the training program itself. From the first to the third week of push-ups on planks and pull-ups, 5 sets of 5 repetitions in each. Rest between sets is 120 seconds, and between repetitions is 60 seconds. From the fourth to the sixth week of push-ups on planks and pull-ups, 5 sets of 5 repetitions in each. Rest between sets is 90 seconds, and between repetitions is 45 seconds. From the seventh to the ninth week of pull-ups, 7 sets of 3 repetitions in each and push-ups on planks 6 sets of 5 repetitions. Rest between exercises is 120-180 seconds. From the tenth to the twelfth week, the program of the first third week is repeated. From the twelfth to the fifteenth week, the program of the fourth sixth week is repeated. From the fifteenth to the eighteenth week, the program of the seventh ninth week is repeated. As you can see, with the help of a crossbar and a horizontal bar, you can pump a large number of muscle groups. Thus, you can perfectly pump your back, arms and chest, even when there are no sports equipment at home. To do this, you need to visit a school stadium, where you can always find a crossbar and a bar. Friends, we recommend that you watch one more of our videos, in which we told you what will happen to your body if you get a fever every day. The link to it will be in the description and in the pinned comment. Thank you for watching this video to the end. If it was interesting, like and subscribe to the channel. There will be a lot more useful information. See you soon!