Professional Documents
Culture Documents
Body
transformation
Table of contents
1. Realistic assessment of your starting point
4
10
5. Workout program
18
- Quantity of workouts
17
- Movement proportions
18
- Selection of exercises
20
- Calisthenics exercises
22
a) Chest
22
b) Back training
25
c) Shoulder training
29
d) Core training
32
e) Leg training
35
39
Realistic assessment
Measurements,
body photos,
follow our progress and draw conclusions, but also build a habit
While most of the cases are quite obvious - lean people usually
People with a skinny-fat build, i.e. with low levels of muscle mass
and moderate levels of body fat, should start with a low caloric
deficit or maintain caloric zero. Too low deficit may slow down
dream about learning statics and dynamics, and you are just
starting your adventure, you should first of all prepare your body
Determining the
The topic of nutrition is very extensive, despite the fact that I like
achieve the goal. Every person who plans his diet should start
with estimating his caloric zero, i.e. the amount of caloric supply
After choosing the lifestyle that fits describes you, you select the
again use Mark, who spends most of his time at the university.
Movement proportions
A very common mistake among beginners is poorly selected
training volume for pushing and pull movements. This is an
important aspect of the workout program, because it determines
the proportional development of the body in every range.
Disturbances in the structural balance, i.e. the distribution of
forces between muscle groups, can negatively affect progress.
However, the key issue is the health consequences. Starting from
frequent injuries or overstrain, to posture defects. We should
always follow the ideal division of the series into squeezing
(PUSH) and attracting movements (PULL). Of course, you have to
distinguish the division into PUSH movements on the individual
parts of the body, something else is push-ups and handstand
push-ups. For the sake of less complication and complexity, the
idea is to compare PUSH to PULL movements that take place in
the same plane. It is for this reason that you should avoid the
pull-ups themselves, and develop the latissimus and trapezius
muscles of the back using Australian pull-ups, where the body is
in a plane parallel to the ground.
fact that the workout is demanding for you and if you are able to
attention to how you feel before the next set. Once your heart
rate has calmed down, you can breathe freely, it is a sign that
you are ready for the next set. If, despite these tips, you still do
not know if this your breaks are matched to the physical effort,
start your training with 3-minute breaks and observe how your
body behaves.
Selection of exercises
Dipy
Technique
Push-ups
Classic pumps
Everyone knows them very well, they develop -like almost all
knees or elevated push-ups, where the legs are lower than the
good alternative.
Push-ups on elevation
Push-ups on knees
Technique
Here the case is similar to the Dips. The most common mistake is
internal rotation in the shoulder when "going up". To prevent
this from happening, you should be careful not to change the
position of your elbows throughout the movement. Another
important aspect is also the position of our spine. The back
should keep the natural curvature of the spine. To do this, keep
your abdomen tense throughout the movement.
Back training
PULL UPS
These are classic pull-ups, where our hands are in the over-grip
position. They develop the latissimus muscles, round muscles as
well as the biceps. Beginners often find it difficult to perform
even one repetition. If so, the best solution is to perform
repetitions with the help of a: rubber band, an accompanying
person or making negatives. Remember to switch between
different techniques of pull-ups.
Technique
CHIN UPS
Technique
angle of our body. The more vertical we are, the easier the
movement is.
ARCHERY PULL UPS
PLANK
Squats
Bulgarian squats
Pistol Squats
the main work is done by the nervous system, which needs time
way.
STEP 6
Adjusting repetitions
WORKOUT PROGRAM
Monday Workout A
Wednesday Workout B
Friday Workout A
Sunday Workout B
Workout B