Due to the high employment many people do not have time to visit the gym. For beginners in bodybuilding are advised to carry out exercise program Full Body. The main feature of one muscle group is trained three times in seven days. This program will help to achieve good results in the shortest possible time.
Features of training
Fulbari is a training of the whole body in one session. Its features:
- Most effective for primary muscle development exercises are considered basic.
- First is to learn proper execution of techniques.
- Exercises should be brought to automatism.
- Before the training it is important to perform a warm-up.
- The second week is enough weight to make the desired number of approaches.
- Exercises are performed to failure, which develops strength and endurance.
- Over time, the load and weight increase.
- Between exercises you need to do the rest so that the muscles can heal.
- The duration of the break depends on the level of training of the athlete.
- The training lasts for less than an hour.
- Classes are held two to three times a week.
If it is not possible to visit gym once even twice in seven days, the only thing the campaign needs to be really shock. This increases the number of approaches and accomplishments. Training takes 1.5 to 2 hours. Under such lessons on the muscles maximum pressure. Muscle tissue to recover almost a week – until the next visit to the gym. With increasing volumes, it is necessary to change the training program as the muscles will no longer respond to the load.
Exercise program Full Body
Classes on bodybuilding for beginners are held three times a week – Monday, Wednesday and Friday.
One day do the same exercises with the same amount of sets and reps. While considering the whole body. The workout includes these exercises:
- Squats with a barbell. Perform 2-3 sets of 15.
- Bench press in the supine position with a wide grip – 3 at 15. Involves biceps and chest muscles.
- Classic pull – UPS- 3 for 12. Work the chest, arms and a-line.
- Twisting – 3-25. Worked out press.
- Pushups – 2-3 12-15. You can use classic or run on uneven bars.
If necessary, the complex is complemented by other exercises, but at the same groups of muscles. If you have back problems, instead of squats my leg press.
On Monday, the following exercises:
- Bench press in the supine position with a wide grip – 4 at 12. Is performed on a horizontal bench.
- Twist – 3 at 15. To do on the inclined bench.
- Divorce dumbbells in different directions – 3 at 12.
- Extension legs – 3 12. Involved quadriceps thighs and buttocks.
- Classic pull – UPS- 3 at 10-12.
Exercise for the environment:
- UPS leg raises – 3 sets with the maximum number of repetitions. Swinging lower abs.
- Deadlifts – 4 at 12.
- Bench press in the supine position with narrow grip – 3 at 10-12. Is performed on a horizontal bench. Working on the triceps.
- Leg curl – 3-10.
- Reverse the divorce of dumbbells in the slope – 3 at 12.
The problem with the back is recommended to do instead of the deadlift lift barbell. Before exercise should consult with a specialist or view video tutorials.
On Friday, use this set:
- Squat with weights – 3-4 sets of 10-12 times. Use a barbell or dumbbells.
- Push UPS on parallel bars – 3 10. Performed classical exercises or weights.
- Rise on socks – 4 at 15. Developed calves.
- Pull the top of the head, 3-4 to 8-12. Work the muscles of the back and shoulders.
Recommendations to improve the efficiency of training
The training program fulbari not recommended for professional bodybuilders because their muscles require more time for recovery. Beginners need to engage in this method of training at least a year. After that, you should switch to a split workout.
Body-building requires not only physical activity but also intellectual. Training should be well planned and executed to achieve a positive result. For the correct classes you need to take care about such things:
- A training diary. It is necessary to record the achievements, number of sets, working weights, goals that you should achieve.
- Water. During each workout you should drink at least 1.5 liters of fluid. Recommended still water. This is necessary to maintain water balance in the body.
- A motivating playlist. Music that elevates mood, increases efficiency, adds energy. The right playlist can enhance the release of hormones that increase pain thresholds of endurance.
- Sports diet. Proper nutrition will help to add muscle mass. Energy source for lessons are carbohydrates, and proteins the material for tissue growth muscles. The approximate ratio before the training process – 60% carbohydrate food and 40% protein. After school – 1:1. Before training it is necessary to saturate the body with energy which will be spent. After exercising it is important to restore energy balance and to continue to build muscles with protein.
The benefits of training Full Body
The training program, Fullbody helpful girls and men. Main advantages:
- Allowed girls after pregnancy. Exercises will help for a short period of time to bring the body in shape.
- Exercising after a long break in the sport. Workout will help you quickly get in shape, to prepare the body for athletic activity.
- Classes in this method contribute to maintaining the body in good shape.
- The training program will help to get rid of extra pounds.
- Every lesson worked out all the muscles of the body. It will help to gain muscle mass in a short time.
- A week are one to three workouts. It doesn’t take a lot of free time.
If you do the exercises correctly and change the diet – the result will not keep itself waiting long.