A system of exercise and nutrition developed by the world-famous Bulgarian bodybuilder, which will help you to build a perfect body naturally and quickly.
Hollywood star chose a fitness role model. All covers of sports magazines strewn his photographs. Lazar Angelov Bulgarian fitness coach and renowned bodybuilder who has reached the external perfection without the use of steroid drugs.
The bodybuilding or bodybuilding is a popular trend in the sport, which is a process of “nice” building and the development of muscles. Since 1960-ies, many athletes move into this area to try something new. The main difference with bodybuilding is that it gives importance to the external aspect of the muscle and not the internal (power). That is, all physical exercises to increase elevation and building structure.
Famous and honored bodybuilder, winner of the outstanding abs in the world – Lazar Angelov, after another victory has created a website to share valuable experience on the way to achieving the goal. He gives advice on nutrition and workouts online and also launched its personalized program of exercises to build the perfect body. In this article we take a closer look at what is workout Lazar Angelov, and what are the principles of nutrition it offers to achieve a quick result.
The detailed program
The whole training process is divided into 7 units that has direct dependence on the number of days of the week. That is, the program is designed for each day. Don’t worry, in two days you will relax from the physical activity, but the remaining five have to work. Below we will add a visual Lazar Angelov photos where you will see how to do the exercises correctly.
First day of classes – Monday
Fitness trainer offers to take care of chest muscles and to pump up the press. Exercise program for the first day includes exercises designed to develop the muscles of the chest, arms and abs.
One of the basic exercises – bench press. This is a basic element of bodybuilding. There are steps to perform: lie on your back, squeeze the neck with free weights to touch the chest, and then take him away, straightening the arms at the elbow joint.
Another important exercise – the pullover. Technique: lie on your back, take the dumbbells, and then, slightly bend your elbows and pull them back behind your head, hold for a few seconds and return to a point in front of him. To enhance the effect of tightening the muscles of the arms and repeat, keeping a sense of fixation.
Curl to press: lie on your back, bend your knees at a right angle, and hands off the head, then lift upper body up, feed the shoulder girdle forward and down back. Side crunches are also, only when lifting upstairs is necessary to change the trajectory and bring the body to the right or to the left, then Vice versa.
Now that all exercise technique is disassembled, write the program:
- Bench press on a horizontal surface, 4 sets of 8 times.
- Twisting on floor press, 10 reps.
- Pullover 4 sets of 12 repetitions.
- Leg lifts on bars, 10 times.
- Inclinations in the parties with dumbbells for the study of the lateral abdominal muscles, 10 repetitions on each side.
- Pushups, 3 sets of 12 repetitions.
- Side crunches, 10 times left and right.
Tuesday – back and arms
Only the second day, all the fun is yet to come. Working on the muscles of the back and a bit of hand. Training Lazar Angelov consists of the following exercises.
Shragi is a powerful force element of bodybuilding that are used in power systems for the development of the upper part of the trapezius muscle. Technique: stick straight, take a dumbbell or barbell in your hands and begin to lift the shoulder joints, then lower the shoulders to starting position.
Deadlift – the exercise is performed with a weight in hand. Starting position: feet in a half squat, arms down and relaxed, hold a barbell or dumbbell, the body tilted forward. Technique: gradually straighten to the end, drag the top up and the hands stay down and hold the rod, then return to the half squat position.
The complex of exercises includes:
- Shragi from a standing position, 6 sets of 10 repetitions.
- Deadlifts, 4 to 8 times.
- The chin-up 4 sets on 12 times.
- Pull the vertical block and horizontal block, each type of repeat 4 times for 12.
Wednesday – shoulder girdle and the press
The middle of the program – need to get together and push ourselves the last of his strength. Lazar Angelov offers to work on shoulder girdle and abdominal muscles. The training program of this day consists of the following exercises:
- Climbs straight legs, 4 sets of 10 reps.
- Side crunches – 4 sets to maximum.
- Arm swing with dumbbell, 4 sets of 10 times.
- Press behind the head in the sitting position, 3 sets of 8.
- The slopes of the left and right with dumbbells from seated position, 2 sets of 10 times on each side.
Thursday – relax
An athlete registers in the program this day as a holiday. Need a break for relaxation and recovery.
Friday – biceps and triceps
The fourth day of classes, but on the fifth week. Training Lazar Angelov is aimed at the development of the biceps and triceps.
The hammer is one of the main exercises for the biceps. Technique: first, the hands are freely lowered along the body and relaxed, now take the dumbbells and start to bend them at the elbows alternately; fold need to perform completely to dumbbell touch the shoulder.
A set of exercises includes:
- Bench press narrow grip, 4 sets of 8 reps.
- Bending of the hands in lying position with the bar, 4 to 10 times.
- The lifting of the weight in standing, 4 sets of 8.
- Bench press wide grip, 4 for 8.
- Hammer, 4 sets of 8 times.
Saturday – abs and legs
The final stage of physical activity in the General program. Elaboration of the abdominal muscles and legs, which includes the following exercises:
- Squats, 4 to 12.
- Lifting on socks standing – 4 sets with the maximum number of repetitions.
- Rotate the housing with the rod from a seated position, 2 to 10 on each side.
- Twisting straight – 4 for 12.
- Side crunches – 4 at 12.
- Extension and flexion of the legs on a special simulator, 4 to 16 times;
Sunday – rest
In extreme day workout Lazar Angelov proposes to limit any physical activity to a minimum.
Sunday should be spent relaxing and recuperation that easy to start all over again.
For building muscle Lazar advises to follow basic dietary guidelines: avoid fast food, sodas, sugar, fried and salty. Fitness coach divides the daily diet of 7 meals. We offer you to see the sample menu for the day:
In compliance with the program prescribed above, Lazar Angelov promises you a perfect body, which you so long dreamed. Bulgarian athlete proved that the result is attainable by example.