Everything depends on the use that you make, as you will discover it. Associated with the exercises of the poster of this month, the secrets of bodybuilding without charges that it reveals on this page can help you increase not only the size and strength of your muscles, but also your power, your mobility and your balance. Rather than cause you to look like a monster, as do most men without realizing it, you train to resemble the more sharp men of the world: boxers, gymnasts, soldiers, practitioners of MMA - men who carve their body chiseled without ever lifting a dumbbell. Even better, you will do it without ever having to set foot in a gym. Say hello to your new plan!
SECRET 1 FOCUS YOUR EFFORTS ON YOUR DIET
weight training without charge draws a completely different body of the lifter. With the dumbbells, one is heavy, most can lift weight, not because it is more muscular, but because the extra mass has a leverage effect and gives more power. There is little motivation to monitor his diet.
Is exactly the opposite when it comes to exercises using his body weight, because the extra mass becomes an obstacle for the performance and athletic practice. Walking around with 10 kg too, it's like wearing a jacket with weights. The aim is therefore to lose weight as quickly as possible, and only exercises will not suffice. It should also focus its efforts on its power.
Start by eliminating added sugar, particularly in the form of empty liquid calories. Then make sure to increase catches of proteins. The daily dose of protein recommended for an average man is 56 grams. Take at least double. Discuss the consumption of carbohydrates differently. Try to limit your daily catch of carbs in 100 grams and eat most of the carbohydrates of non-vegetable origin after the workout.
SECRET 2 PRIORITY OF FORCE
is often believed, wrongly, that more the load is heavy, more on muscle. But, in reality, the muscles make no difference between your body weight and a dumbbell. All that matters to your muscles, is the time and tension, nothing more. While an exercise is difficult enough, it is not necessary to add weight is muscle. Think of it the next time you will make 20 pumps or that you'll be swinging a series of 50 squats.
If your goal is to increase the volume and the power of your muscles, then most exercises without charges will have to be repeated five to ten times to be effective. Take a look at our box on the four simple ways to make weight training without charge more difficult'to learn how to.
SECRET 3 CONCENTRATE ON THE FORM
whenever you repeat a movement using the weight of the body, more muscles are activated, your body is more engaged and your nervous system is most severely stressed with exercises using loads. This makes it all the more important technique. You want to find a position that maximizes the effects of your workout and minimizes pain and suffering.
Each year has a specific technique, but most share the same key points. Remember this mantra: the tibias vertically to movements resulting in the lower part of the body, forearm horizontally to the top. The Shins vertical cause more weight on your hips and your hamstrings. The forearm to the horizontal cause more weight on your pecs and your obliques, relieving the pressure of your elbows. In both cases, the results are preserved joints and faster gains.
SECRET 4 MASTER LESS MOVEMENTS
after the lack of motivation, the biggest blockade for people who are starting a strength training program, it is the accumulation of exercises. When constantly position changing, on never do perfectly master the techniques associated with exercise. One realizes never, nor to what extent the exercise can burn fat and develop muscles.
This goes against what the men have used to hear - that vary constantly is the key to avoid stagnation and maintain the development of the muscle. But most men should stick to a few exercises and enjoy their benefits fully before going further. So start by the exercises of the poster for this month. They include what is called 'the eight weight training without charge', or 'eight movements key to sculpt your body': strength of the pelvic floor, deep squat, rower, pull-ups, floor pumps, etc.
SECRET 5 USE YOUR BODY DAILY
bodybuilding without charges requires, generally, more technique than strength training with loads. The brain and body need more time to integrate them effectively.
Accelerate the process chaining easier variations, such as those described on the poster, your days of rest. Train yourself to repeat ten times the same movement. Move five to ten minutes per day in the squat position, this may be a game to vary your mobility. Your glutes will be active, your hips will open and will allow you you relieve the kidneys.
Move, muscles will follow.
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