When your body has good balance Bar Brothers The System, then when you run the test seat, the trunk must be in a straight line. Unfortunately, everyday life and poor workout muscle creating weak points that do not understand and restrict your movement.

To recognize and to grow stronger, you should do this test every four weeks. Stand up in front of a large mirror. Your feet should have an opening equal to the shoulders and feet staring ahead. Your hands are stretched above his head. Perform three seats.

No need to think about it. Simply bend the hips and knees to lower your body. In the third iteration remained in the low position and tick the parts of the body, we are pointing out overleaf. Lie on your back on the floor and put a cylindrical pillow under their dorsal. Roll your body up and down stopping for 30 "points you feel pain. Do the same for your chest.

It claims after the two muscle groups and add the seat rowing in pulley in your training. Stand in front of a low pulley and grab the handles with palms facing each other. Step away from the pulley until hands to stretch. Perform seat. As you stand up, pull the handles close to your side. Do 10 reps. Then your legs are very tight. This has the result that the legs to prevent ankle bends with ease, for this reason the torso leaning forward trying to maintain balance.

Thus the body gets out of the center of gravity factor less power but also an explosion of what can do it by Lazar Novovic and Dusan Djolevic. Take the classic position for pushups with forearms parallel to touch the floor. The elbows are below the shoulders and bent 90 degrees. Stay in this position for 10 "keeping your body in a straight line. Rest 20" and performed 10 reps.

Massaging the calves to the soft cylindrical cushion the quadriceps and the outside of the thigh. Continue with stretching and strengthened the attitude of your trunk to the bridge. What you will read below are not rules, not having to learn by heart. It needs, however, you are then in your mind so you can do those of small corrections diorthosoules that every time you workout.

From whom would hang out at the gym to whether they should eat only protein shake or have variety. Bar brothers the system review on how to utilize the compound exercises up when you rest. Instead, that is, your theory packed stuff in 80 lines.

Before proceeding to the consideration of the main symptoms of overtraining, a method of treating and preventing overtraining is necessary to understand the concept of what is overtraining.

Overtraining - a chronic fatigue, which occurs as a result of a large excess of exercise.

Physical activities are a person benefit only in the case if you use them sparingly, but if we are constantly engaged at the limit of their physical does bar brothers work capabilities without giving proper rest and recovery of the body, then overtraining in such cases will not light up. Overtraining is in itself a very negative state and carries a lot of negative effects to the human body. In order to effectively combat and prevent overtraining even better need to know your enemy in the face, so let's deal with the main symptoms of overtraining.

To diagnose overtraining is quite difficult, because the main symptoms of overtraining can be attributed to family problems, stress on the robot and other life troubles. However, if by accident some time, the effectiveness of training has not increased, and maybe even dropped - we can safely say that your body is in a state of overtraining.

Having defined the reasons why there was a state of overtraining should immediately eliminate them. One of the most effective methods in the treatment of overtraining - a holiday. It is necessary to give up for a while on training and replace them with walks in the fresh air, sleep at least 8-9 hours per day, and it is necessary to adjust himself to sleep (go to bed and wake up at the same time one). Eat more fruits and vegetables and drink at least 2-3 liters of clean water a day. As soon as you feel a surge of strength and desire to work, you can begin to gradually increase the load, starting with small scales and low intensity, gradually coming to the previous maximum.

Many athletes want to have a beautiful, massive relief and chest, but for some reason, not everyone can boast of a good and harmonious development of the chest muscles. Why so? How to build chest muscles? To begin with it should be noted that the pectoral muscles are composed of the upper and lower parts. The latter, in turn, much more than the top.

However, this does not mean that exercise is aimed for the upper chest will include the work of only the upper chest and vice versa. Just load the focus will shift slightly on the upper part or the bottom, depending on the exercises.

Hence we can conclude first that the program should consist of exercises on the upper chest and at the bottom. This will allow more bar brothers workout review harmoniously pumped pecs. Moreover, the majority of athletes is lagging behind the top of the breast compared to the bottom. And how to build chest muscles in the upper part, we will talk later.

It should also be understood that the muscle mass of pectoral muscles grow due to heavy basic exercises. In the initial stages will have to forget about the reduction of arms on the upper block «Cross-over» and mixing arms in the simulator "butterfly" and only do basic movements. If you have enough experience and muscle pectoral muscles can vary the workout by adding various dilutions of dumbbells. About all these exercises, we now talk.

Bench press - is the king of exercises for the upper body, which is working great pecs, front delts and triceps. This exercise is polyarticular, and hence the base. But the main focus will still load falls on the lower part of the chest. Therefore, if you do it lags behind the upper part of this exercise need to be replaced in the following.

Press - a part of our body has considerable attractiveness and sexuality. It is cherished for six blocks, many men and even women shed sweat for hours in gyms. But not all reach that goal. The fact is that to succeed in building a beautiful body and the press, including the need to not only know how to swing a press and what drill press to perform, but also spend a lot of time on the systematic exercise, watch your diet, and good rest.

The first step is to get rid of a number of errors which are very common among beginners. The abdominal muscles than any in its structure is different from the other muscles of your body. From this it can be concluded that the approach to training need to press the same way as the rest of the muscles. That is to perform 12-15 reps with additional burdens. If you perform more reps, it will not lead to muscle growth media, but only to increase muscle endurance. It is also a mistake to think that a large number of repetitions will relieve you of excess fat in the abdominal area. In fact, to burn excess fat you need to correct and healthy food, or even a special diet and aerobic exercise. This is due to the fact that the body fat does not burn locally even when the drill press in large numbers of repetitions.

This exercise is very simple to implement, however, most perform it incorrectly. The main mistake in the performance of twists is a strong detachment of the back of the bench or the floor, for a given performance burden falls on the hip flexors and lower back. With this version, you can get seriously injured spine as your abdominal muscles tensed and relaxed waist vice versa. Only through good technique to get the most benefit from exercise and protect yourself from possible injury. There are many other sets of exercises for the press, but the basic and effective for building muscle mass media are those described above exercise. If you observe the recommendations in the exercise of the press, will soon see, at last, cherished six-pack and will be proud to show them around.


Bench press - the most popular exercise among the bodybuilders and beyond. It weights in the bench press like to be compared to each other strength athletes. This exercise known to all, even those who are far from the sport. Any novice first time, came into the room, be sure, will do the bench press. How to increase the bench press? This question is asked myself, probably, every athlete. Let's try to figure it out.

Develop an auxiliary muscles - remember, you're so keen on how strong your weakest muscle, so constantly strengthen lagging muscle. For example, if your triceps are significantly lagging in development compared with breast and shoulders, then you need to pay attention to lagging muscle group and results in the bench press will increase dramatically.

Use a pyramid - you can not just reap the maximum weight and this is obvious, but many athletes ignore this recommendation. That can lead to very dire consequences. Slowly increase the weight in the bench press. One can start with 10-12 repetitions and then increase to 20% by weight and do 8 repetitions, the third approach to weight with 80% of your maximum of 6 repetitions. And on the latter approach do press with forced reps, ie with a weight at which the last rep you'll be helping the belayer.

The card of any athlete and one of the "show" muscles - the biceps is. How to build the biceps? This question asks himself, probably every aspiring bodybuilder. First, let's understand what the muscle is so and where it is.

Biceps - a biceps which is attached to the radial bone and the shoulder blade. On the basis of his second name "biceps", we can conclude that the biceps is divided into internal and external beam. Exterior - enlarges the so-called peak of the biceps, and the inside - gives the thickness and the total weight.

Biceps - a little muscle, so the excessive part of the training can answer halt and even painful elbow joint. It should also be borne in mind that the biceps actively participates in all exercises of traction - thrust rod in the slope, pull-ups, etc. The conclusion from this is possible to do this - to train biceps once a week will be enough.

Alternate exercises. Of the following exercise to select any 2 - will be enough. Each week change the exercises for 2 others. This will eliminate the "addiction" of the muscles and get the most out of your workout.