How to pump up arms, legs, abs. Circular training

Swing arm muscles, legs and press is necessary during a continuous training course, the duration of which is from 4 months. up to 1 year.

During this period of time, it is possible to develop a powerful and aesthetically pleasing muscular system throughout the body. Girls who perform strength exercises for all muscle groups get a beautiful figure, strengthen their health, and improve the functions of the musculoskeletal system.

Rules and features

Arms, legs, abs, as well as back muscles can be pumped in the gym or at home. In each individual case, different sports equipment and exercise techniques are used.

Regardless of where the training takes place, you must remember the following rules for the complex development of muscles:

• Before starting a course of intensive training, it is necessary to undergo a comprehensive examination by a cardiologist, endocrinologist, neuropathologist and surgeon.
• In the absence of practical experience with a particular type of simulator, you should always seek help from the instructor on duty.
• The beginning of the training process should include moderate physical activity, which increases with the development of muscle tissue.
• The development of the muscles of the arms, legs, back and abs should occur on the basis of a pre-drawn training schedule, which indicates the number of approaches and reps broken down by days of the week.
• Never perform physical activity on muscles, in the structure of which there is a sharp or aching pain.
• The development of the muscles of all parts of the body is possible only on condition of high-quality and proper rest.
• During training, it is necessary to completely abstract from current problems, life situations that are not related to sports.
• For the balanced development of all muscle groups, it is necessary to use all types of sports equipment.
• Throughout the entire training process, the body must be provided with an abundant drink.
• Eating food before training is strictly contraindicated. The meal should take place no later than 1 hour before going to the gym.
• Before physical activity, the body should be properly warmed up with a warm-up, the duration of which is at least 15 minutes.
• The training course for the development of all muscle groups should include moderate cardio loads, which strengthen the heart and blood vessels, and prevent the development of cardiac diseases.
• It is recommended that you keep a training diary, in which you record in detail the type of exercises performed, the number of repetitions and trips made using a specific weight.
• When going to the gym, you should not use perfume or other cosmetics that have a pungent smell.
• Pumping the muscles of the whole body is hard and lengthy work that must be carried out throughout the continuous course.
• Compliance with the principle of regular training will allow you to achieve the result of stable muscle growth in the arms, legs, back and press.

The rules and features of sports for the integrated development of the muscles of the whole body make it possible to minimize the risk of injury, and also contribute to the rapid set of muscle mass.

Why do we need

It is necessary to swing arms, legs, abs and other parts of the body based on a pre-drawn training schedule.

Sports for all muscle groups are shown to girls of all age groups who want to achieve the following result:

• get rid of excess body weight;
• normalize metabolic processes in the body;
• strengthen the heart and blood vessel walls;
• make your figure slimmer and more attractive;
• prepare the body for physical activity in strength sports (wrestling, boxing, mixed martial arts);
• to carry out effective prevention of inflammatory and degenerative diseases of the musculoskeletal system;
• keep the youth and elasticity of muscle tissue in all parts of the body.

Provided that the training process is properly organized, pumping all muscle groups allows you to strengthen the bone and connective tissue of the joints, add a slimmer figure and increase physical strength.

Contraindications and possible harm

It is necessary to swing arms, legs, abs and all other parts of the body only after passing a preliminary examination of the whole body.

Complex pumping of all muscle groups is categorically contraindicated in the following cases:

• during the recovery period after a recently transferred viral or bacterial infection, regardless of which organ or life support system was involved in the pathological process;
• the presence of malignant neoplasms of all types;
• postoperative rehabilitation (in this case, it is allowed to start the first workouts no earlier than 6 months after the wound has completely healed);
• diseases of the heart and blood vessels;
• the state of pregnancy, as well as lactation of the newborn baby by the breast;
• fracture of the upper and lower extremities, ribs, spine, as well as other elements of the musculoskeletal system;
• the presence of prosthetic joints that require gentle physical activity;
• psycho-neurological diseases (heavy sports loads can provoke an exacerbation of this type of disease);
• pathologies of the vestibular apparatus, accompanied by frequent attacks of dizziness, impaired coordination of movements;
• diabetes;
• epilepsy.

During menstruation, it is recommended to reduce the intensity of physical activity by doing exercises for small muscle groups. During periods of loss of strength, the appearance of a feeling of chronic fatigue, one should refrain from training, since it will not bring a positive result.

Main complex

You can swing your arms, legs, abs and other parts of the body using a lot of exercise., on the basis of which a course of developmental training is formed.

Pull-ups on the horizontal bar

Pull-ups on the bar are a universal exercise that allows you to simultaneously develop the shoulder girdle, deltoid muscles, biceps, and back muscles. This type of training can be carried out at home in the fresh air.

The correct execution of pull-ups is as follows:

1. It is necessary to fix your hands on the crossbar, placing them in accordance with the width of the shoulders.
2. While inhaling, you should bend your arms at the elbows, pulling your chin to the surface of the crossbar.
3. On exhalation, it is necessary to return the body to its original position.

All actions are carried out without jerks. In the training process, only the muscles of the biceps, forearm, shoulders and back should be involved. For a girl, the best option is to perform 3 sets of 5-7 repetitions, depending on physical capabilities.

Lifting dumbbells for biceps

This exercise is aimed at developing the biceps and forearm of the upper limbs.

Performing physical activities of this type provides for the observance of the following algorithm of actions:

1. Put your feet shoulder-width apart.
2. Pick up dumbbells weighing from 3 to 10 kg, depending on individual physical capabilities.
3. While inhaling, perform alternate flexion of the arms in the elbow joint, lifting dumbbells with the creation of maximum load on the biceps.
4. On exhalation, return the upper limbs to their original position.

This exercise for pumping biceps is performed 3-4 sets of 10 repetitions each. A sports equipment in the form of dumbbells can be replaced with a barbell with a curved bar. At the same time, the principle of performing biceps training remains unchanged.

Lifting the bar up

This type of exercise is designed to develop the entire shoulder girdle. At the same time, an indirect load is created on the triceps of the upper limbs.

Lifting the bar up is carried out in compliance with the following rules:

1. You need to put your feet shoulder width apart.
2. Pick up a barbell with a working weight.
3. Raise it to such a height that the bar is at chest level.
4. On inspiration, the bar rises up over the head with full extension of the elbow joints.
5. On exhalation, the sports equipment falls down again to the level of the chest.

To obtain a positive result in pumping the muscles of the shoulder girdle, it is enough to perform 3 sets of 10-12 repetitions. During training, your back must be kept as straight as possible.

Lifting dumbbells for triceps

This exercise is used to develop arm triceps.

This part of the body is trained according to the following algorithm of actions:

1. You need to put your feet shoulder-width apart or sit down.
2. Take a dumbbell in your right hand.
3. Fix the left hand on the belt.
4. Then the sports equipment is started behind the head.
5. On inspiration, the dumbbell is lifted up by extending only the elbow joint. Other parts of the body are not involved in this exercise.
6. On exhalation, the sports equipment returns to its original position.
7. Similar actions are performed for the other upper limb.

To quickly pump up the triceps, to make it quite embossed, you must perform 7-9 repetitions in 3 sets. The main thing is to choose the right weight, since from a technical point of view, this exercise is considered quite difficult.

Bench press

The bench press is a complex workout that allows you to build up your chest muscles, triceps, and shoulder girdle.

This exercise includes the following sequence of actions:

1. You will need to lie down on a bench to perform a bench press.
2. Fix your hands on the surface of the barbell so that the distance between the upper limbs corresponds to the width of the shoulders.
3. Then you need to remove the rod from the mount.
4. On inspiration, bend the elbows of the arms with a slow lowering of the bar to the surface of the chest.
5. On exhalation, the elbows should be extended while simultaneously pushing the sports equipment out of the sternum.

For the full development of the muscles of the chest, shoulder girdle and triceps, 10 repetitions in 3 sets are enough. This exercise should be performed with a partner who will insure the girl in case of injury or inability to perform an independent press of the bar with a given weight.

Barbell Squat

This type of exercise is designed to pump the muscular system of the lower extremities and the back of the thigh.

To conduct training of this type, you will need to observe the following algorithm of actions:

1. Put your feet shoulder-width apart.
2. Pick up a barbell, raise it at chest level, and then bring it behind your head, placing the bar on the line of the shoulder girdle.
3. While inhaling, you must perform a deep squat with a barbell.
4. As you exhale, you should stand up with a sports equipment on your shoulders, fully unbending your knees.

The barbell squat is a challenging but highly effective exercise., with which you can pump up the entire lower body. On average, for 1 workout, it is enough to perform 3 sets of 8 repetitions. The working weight of the sports equipment is selected individually.

Pumping the anterior abdominal wall

To pump up a beautiful press, a girl must follow the rules of dietary nutrition, as well as regularly perform physical exercises to develop the muscles of the anterior abdominal wall.

The training algorithm of this type is as follows:

1. It is necessary to take a horizontal position lying on your back.
2. Close your hands in your palms, and then bring them behind the occipital region of the head.
3. Completely immobilize the socks of the feet.
4. On inhalation, lift the torso up, using exclusively the muscles of the abdominal cavity.
5. As you exhale, lower the body down, returning to its original position.

In the process of training, exclusively the muscle tissues of the press are activated. To obtain a positive result with the gradual drawing of a beautiful press, you must perform 3 sets of 20 repetitions each.

Pushups

Push-ups are physical exercises that build muscle by using your own body weight. In this case, uniform pumping of the chest, latissimus dorsi, triceps, delta, and also the shoulder girdle is provided.

The principle for doing this exercise is as follows:

1. Place the palms of your hands on the floor surface.
2. The upper limbs are fixed shoulder-width apart.
3. The toes of the feet are brought together, resting on the floor.
4. The back and buttocks should be aligned and level.
5. On inhalation, it is necessary to bend your elbows, in fact, leaning your chest against the floor.
6. On exhalation, the elbow joints should be unbend, returning the body to its original position.

To achieve a positive training result during one workout, you will need to perform at least 4 sets of 8-10 repetitions. The advantage of this exercise is that it can be used for sports activities at home.

Uneven bars

Exercising on the gymnastic bars is another simple yet highly effective way to build muscle. In the course of this type of training, the triceps, the back and outer side of the shoulder, trapeziums, chest and back muscles are pumped. This creates an indirect load on the press.

Correct performance of exercises on the uneven bars provides for the observance of the following algorithm of actions:

1. Make an exit on the uneven bars, keeping the balance of the body due to a strong grip of the hands.
2. Bring your feet together to minimize body swaying.
3. While inhaling, bend the elbow joints, lowering the body as deep as possible.
4. On exhalation, unbend the upper limbs, repeating the exit on the uneven bars.

This type of exercise requires good physical fitness and muscle endurance. Therefore, at the first stages of the training process, it is enough to perform 3 sets of 5-7 repetitions, the number of which increases with the growth of physical strength.

Week schedule

It is necessary to swing arms, legs, abs and all other parts of the body based on a pre-formed training schedule.

The table below shows a sample schedule for all days of the week, during which high-quality pumping of large and small muscle groups will be carried out:

At the end of the weekly training cycle, on Monday, the repeated execution of the program for pumping all muscle groups begins. It is very important that all exercises are done correctly and that the principle of regularity is observed.

When to expect an effect

The first positive results of training for all muscles of the body can be observed already after 4 months... If you do not stop further sports, eat right, provide the body with good rest, then after 1 year you can count on the presence of strong, relief and strong muscles of all parts of the musculoskeletal system.

In order for a girl to be able to pump up her arms, legs, abdominal muscles, she needs to train regularly, working out all muscle groups. The use of the method of an integrated approach allows you to achieve uniform development of the biceps, triceps, shoulder girdle, back.

Pumping the muscle fibers of the anterior abdominal wall ensures the creation of a flat abdomen with embossed abs cubes. Physical exercises for all muscle groups can be performed at home, or you can visit the gym.

Girls who have not previously played sports, have a distant idea of ​​the training process, it is recommended to use the services of an instructor.

Video: circuit training for a beginner

A set of exercises for all muscle groups for a beginner: