Exercising the muscles can be hard work, depending on your diet and training level you push yourself to yourself. The diet is essential for those looking to gain muscle mass. Besides a good diet custom with enough protein, you have to do some exercises to get muscles that are made in the gyms, and equipment.
The exercises you will be doing in the gym must be used with more weight and fewer repetitions in each set of exercises. It is preferable to train in one day through to rest your muscles. Although many people exercise Monday through Friday and take Saturday and Sunday as days off, so building muscles is achieved more quickly.
A good exercise routine to get muscles must be composed of sets of low reps and heavy weights, especially exercises for legs and chest. This will give them to grow quickly, but do not think it will be so easy. Everything requires effort.
These are exercises you can do in a gym with the right elements, where an instructor will explain how you have to make to avoid injury.
The best exercises for building muscles are:
Barbell curls and dumbbell curls. This exercise is done sitting with arms hanging at your sides and hands took the bar or dumbbells.
- Remo low, 4 sets of 10 repetitions.
- Dorsal with machine pulley, 4 x 10.
- Dorsal triangle pulleys Handle, 3 x 8.
- French Press (lying triceps bench) 3 x 10.
- Triceps pushdown, 3 x 10.
- Squats with bar, 4 x 10.
- Flexion quadriceps bench, 4 x 12.
- Leg Press 45 °, 4 x 12.
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