Ultimate Home Workout without Equipment: Best bodyweight exercises for all major muscles

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Ultimate Home Workout without Equipment Best bodyweight exercises for all major muscles Samuel Greenberg Text Copyright © 2020

Warning the author is not responsible for any undesirable consequences in case of the use of medical products without consultation with the doctor. Every attempt was made to provide accurate data. All information provided in this book does not replace medical advice.

Disclaimer notice: Please note information in this book for educational purpose only. Every attempt has been made to providing accurate and complete information. Readers recognize that creator is not participating in rendering legitimate, money related or proficient guidance. By reading this book reader agrees that under no circumstances are the author is not responsible of direct or indirect loses as a result of using information in this book including - but not limited - any possible errors, omissions and inaccuracies.

Annotation There are many types of physical activity that require some kind of equipment. This makes the person using all these simulators dependent on them. In modern life people sometimes don’t have time to go to fitness clubs and also not everyone has special equipment for muscles training at home due to, mainly, relatively high price and lack of space. After reading this book, you can develop muscles by performing simple exercises with your weight, where and when it is convenient for you. In the book I will give some tips on diet, the observance of which will positively affect the rate of muscle building and getting rid of excess fat tissue, if any. In the process of presenting exercises with your bodyweight, I will try not to waste your time on unnecessary special terms and formulas, but rather briefly and clearly tell you about how to increase the size of all your main muscles and their strength. The benefits of training are enormous: in addition to becoming slimmer and stronger, you will also significantly improve your heart and lungs, strengthen the nervous system, increase immunity and vitality. Exercises with the bodyweight allow you to achieve a high degree of muscle tension, comparable to the effects of exercise machines for strength training. In addition, exercises without sport equipment positively affect the joints and spine, removing the axial pressure on the intervertebral discs of the latter. But the main advantage of this exercises - its simplicity and accessibility. Athletic gymnastics without projectiles makes it possible to work out all the major muscle groups. You decide which to pay more attention on. You can

also create an individual set of exercises: for example, to strengthen the muscles of the arms and shoulder girdle; for the development of flexibility and endurance; for the prevention of osteochondritis and the like. Someone seeks to improve the shape and physique, someone - to develop strength, maintain or restore the functional state of the body and so on. But whatever tasks you set for yourself, “simple gymnastics” will help you look more attractive, feel healthy, vigorous and fit.

Table of contents Chapter 1. Core muscles of human body Core muscles, shown on figures Chapter 2. Muscle warm-up before training Warm-up exercise set Chapter 3. Neck muscles Neck side muscles Neck front muscles Neck back muscles Chapter 4. Shoulder muscles Front and middle parts of shoulder muscles Back and middle parts of shoulder muscles Chapter 5. Hand muscles Exercise 1 Exercise 2 Exercise 3 Chapter 6. Chest muscles Chapter 7. Abdominal muscles Upper abdominal muscles Upper and lower abdominal muscles Lower abdominal muscles Side abdominal muscles Chapter 8. Back muscles Exercise 1 Exercise 2 Exercise 3 Exercise 4 Chapter 9. Legs muscles

Quadriceps Biceps hip Chapter 10. Shin muscles Chapter 11. Shoulder muscles with dumbbells Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Chapter 12. Biceps with dumbbells Exercise 1 Exercise 2 Chapter 13. Triceps and wrists with dumbbells Exercise 1 Exercise 2 Wrists Chapter 14. Abdominal muscles with dumbbells Side muscles Upper and lower muscles Chapter 15. Chest muscles with dumbbells Exercise 1 Exercise 2 Chapter 16. Back muscles with dumbbells Exercise 1 Exercise 2 Exercise 3 Chapter 17. Legs muscles with dumbbells Exercise 1 Exercise 2 Exercise 3

Chapter 18. Quadriceps muscles with dumbbells Exercise 1 Exercise 2 Chapter 19. Leg biceps and shin with dumbbells Exercise 1 Exercise 2 Shin Chapter 20. Nutrition and natural stimulators Amino acids Conclusion

Chapter 1. Core muscles of human body A person has more than 600 muscles, with the help of which he has the opportunity to influence the world around him and to realize himself in a variety of activities. A muscle is a bunch of very thin longitudinal fibers called myofibrils, which include the contractile protein. Muscle contraction occurs due to electromagnetic forces that cause thin and thick protein threads to move towards each other. The excitation transmitted by bioelectric pulses along the nerve fibers at a speed of about 5 m / s causes a general shortening of the myofibrils and an increase in the transverse size of the muscle. One of the main features of the muscular system is that its work can be controlled arbitrarily by an effort of will. And through the muscles, in turn, you can influence the processes of energy supply in the body. Physical work is done at the expense of internal energy resources, the source of which are carbohydrates, proteins and fats that come from food. Loading muscles can affect not only the energy exchange, but also the general metabolism in the body. Such an impact results in positive changes in all organs and systems, the state of which determines the level of human health. Thinking, intellectual work is also associated with movement, but not physical. In brain cells, there is also movement (at the level of metabolism) of energy carriers: a bioelectric “action potential” is excited, the blood delivers substances rich in energy to the brain, and then removes their decay products. "Movement" in brain cells is a change in the bioelectric potential and its maintenance, due to the continuously occurring biochemical reactions (exchange reactions that constantly require the delivery of

"energy"). Therefore, for productive intellectual work, it is important to increase blood flow. The psyche of the men, as a system for controlling behavior and in particular, by the most complex movements of skeletal links, is closely connected with the body; first of all - with the body; first of all - with the muscles that have the ability to transform the internal energy resources contained in ATP. Therefore, physically inactive people, who have muscles (including the heart) that are not trained and not developed, have disturbed not only the energy exchange processes, but also the work of the central nervous system. The central nervous system is responsible for the normal functioning of the body, because the intensity of biochemical reactions in the nerve cells, which also constantly need energy, depends on the size of the neuromuscular tension. That is why movement and physical activity allow not only preserving, but also improving the functional capabilities of the body, determining the overall level of health...

Core muscles, shown on figures

Fig. 1 Muscle consists of striated muscle fibers, the number of which determines its strength. The fibers are bundled and surrounded by connective tissue, passing into the tendons. With the help of tendons muscles are attached to the bones. As you know, there are two types of muscles: smooth (lining the walls of internal organs, blood vessels, skin) and skeletal. Gymnastics trains skeletal muscles. You should start training with exercises that affect large muscle groups, and then pull up smaller ones. To effectively train, you need to have at least general concepts about the human muscular system, to know what

functions these or other muscles perform and how to develop them, Fig. 1, 2. 1. Biceps of the shoulder (biceps), located on the front surface of the shoulder. This muscle flexes the arm at the elbow, and is involved in turning the forearm outward. 2. Muscles of the neck. Lean your head forward, backward, sideways, turn left and right. 3. Trapezius muscle. Raises and lowers shoulders, brings the shoulder blades to the spine, tilts the head back. 4. Deltoid muscle. Takes part in raising hands forward, to the side and leading back. 5. Large pectoral muscles, located in the upper chest on both sides of the sternum. These muscles bring the hands to the body, crossed in front of the chest. 6. Muscles of the forearm. The muscles on the inside of the forearm bend the fingers and hand, while those on the outside unbend them. 7. Rectus abdominis muscle, located along the front wall of the abdominals. This muscle flexes the torso forward. 8. The quadriceps muscle of the thigh, located on the front of the thigh. Extends the leg at the knee joint, is involved in flexing the hip at the hip joint. 9. The calf muscle, located on the back of the shin. This muscle extends the foot. 10. Muscles of the back of the thigh (biceps of the thigh). This muscle bends the leg at the knee.

11. The external oblique muscle of the abdomen located on the side of the abdominals and participates in the rotation and tilt of the body. 12. Long spinal muscles (extensor trunk). These muscles are located along the entire back, on both sides of the spinal column. They unbend the torso, and also participate in the bends of the body to the sides and rotations. 13. The broadest muscle of the back, located on the back of the chest. Leads the shoulder to the body, rotates the arm inward, and pulls it back. 14. Triceps muscle of shoulder (triceps), located on the back of the shoulder. This muscle extends the arm at the elbow. In addition to the skeletal muscles, there are two other types: the heart muscle, which controls your heart, and the smooth muscles that ensure the functioning and support of the internal organs. They work regardless of whether you think about them or not...

Fig. 2

Chapter 2. Muscle warm-up before training The main goal of the warm-up is to prepare the body of an individual training for the upcoming loads. Usually it includes light gymnastic exercises for warming up the joints, as well as special preparatory exercises. You can also add rotational movements in the radiocarpal, elbow, shoulder, knee and ankle joints. Stretching exercises can also be included in the warm-up. Stretching is a periodic stretching of the muscles with the help of special exercises. Together with the muscle fibers, the stretching of the connective fibers also occurs, so each stretching period should last more than 15 seconds. Stretching is best done after the initial warm-up and at the end of the workout: in the first case, to achieve flexibility, and in the second, to speed up recovery after a workout (removal of fatigue toxins), relax and restore normal muscle tone. The most common way to prepare the heart muscle for training is running, which has already been said and written so much that there is no point in repeating once again known truths. Therefore, if you decide to run, first prepare the muscles and the ligamentous-articular apparatus for a higher level of load than usual walking, paying particular attention to the muscles of the foot and lower leg, which bear the main load while running. Running improves the functioning of the respiratory system and blood circulation, trains endurance. It is an important means of training in almost any sport. For the development of endurance should run at a relatively fast pace and long enough distance. The goal of such a run is the development of aerobic endurance.

So, to summarize why you need to warm up your body before strength training: - minimize injuries and increase the effectiveness of strength training; - increase the level of adrenaline and the intensity of your training; - improve the passage of blood through blood vessels for faster supply of oxygen and nutrients to organs and muscles; - increase metabolism in the body; - make ligaments more elastic and improve muscle fiber;

Warm-up exercise set I hope you already understood how important it is to perform a warm-up before each strength training exercise. Let's now take a look at the correct way to do warm-up exercises in order to prepare the body for heavy loads. In terms of time, the warm-up should take about 10 minutes, but for the older age-specific category this should be longer. For sports after 40-50 years, you need to do warm-up exercises for at least 20-25 minutes. For a warm-up, make sure that you do not experience any pain or discomfort. Cardio You can perform a warm-up with simple cardio exercises such as running, jumping, walking and dancing. The purpose of this step is to speed up your pulse and accelerate blood circulation. You can do it outside or at the spot. Execution time is a couple of minutes. You don’t have to feel tired. Joints warm-up exercises The next step is the joints gymnastics. It will help to warm-up all major body joints, increase their mobility and increase their resistance to loading. You should begin warm-up joints starting from the neck and ending with the heels. Each type of exercise should be performed 5-7 times in both directions clockwise and counterclockwise. 1. The warm-up for the neck includes head movement such as turns right and left, bends forward and backward and rotations in the opposite direction, Fig. 3.

Fig. 3 It is necessary to do them in a smooth way with soft muscular tension and freezing at few second in the extreme position. People of old age need to be careful when bending their heads back. To avoid injuries of the vertebrae, you should tilt your head back and move the occipital region forward, as if drawing it into yourself. 2. Having warmed up a neck, you can begin work on joints. You can do this with rotational movements. Start with the rotation of the arms, then go to the elbows and end with the joints of the shoulder. You must perform the exercises vigorously, with maximum amplitude, in both directions, Fig. 4.

Fig. 4 3. This is followed by a warm-up for the spine. It includes rotation and twisting of the body. You have to put your hands on the belt and holding the pelvis motionless, rotate the body with maximum amplitude in both directions clockwise and counterclockwise. After, arms extended to the sides, you can make turns to the right and left, while the pelvis and legs remain in place, Fig. 5.

Fig. 5

Stretching Now you have to make some stretching exercises for your body from top to bottom. 1. Raise the arm bent at the elbow, putting the brush on the shoulder blade. With the other hand we take the elbow and move it back, stretching the triceps. Perform 4-5 repetitions for each hand. 2. We put our palms on the lower back of the body and move our elbows back. We lift our shoulders, trying to move away in the thoracic spine to the sensation of stretching the muscles of the chest. We do 8-10 repetitions. 3. Having joined hands in the lock, we pull them forward. We stretch our hands forward, rounding the back to the feeling of stretching the back muscles. Perform 8-10 times. 4. Stepping forward wide, we bend the front leg, feeling the hip flexors stretch. Repeat 4-5 times for each leg. 5. Taking a wide step to the side, we squat alternately on each leg, feeling how the inner surface of the thigh stretches. Repeat 4-5 times for each leg. 6. We make dynamic tilts down to touch the hands with the floor, feeling how the muscles of the back of the thighs are stretched. Perform 5-7 times. 7. Grasp the ankle with your hand from behind and bring the heel closer to the buttock, feeling the quadriceps stretching. Repeat 4-5 times on each leg. 8. Lean forward, resting your hands on a vertical surface (wall) and stretching your body with your legs in a straight line. Rise and lower your heels to the floor, feeling the calf muscles stretch. Do 5-7 reps.

Performing this simple warm-up set of exercises for 10-15 minutes before each strength training, you will reduce the risk of injuries and increase the effectiveness of the training. If you do not like this workout, you can find a similar one on the Internet and include it in your preparation for training.

Chapter 3. Neck muscles Many athletes do not pay attention to training neck muscles. However, welltrained neck muscles will allow you to avoid many injuries in the fall, in contact sports and many other situations. If the neck is weak by nature, then it must be developed, otherwise it will spoil the overall picture of the developed body.

Neck side muscles 1. Place your right hand with your palm toward the head (just above the ear or in the temporal region) and slowly tilt your head to the right several times. At the same time, use your hand to create resistance to inclination with the force at which, after 8-10 titles, you will feel neck muscle fatigue.

Fig. 6 Take a break and repeat the same exercise with your left hand (tilting your head to the left). If you perform exercises with maximum amplitude, the effect will be greater, Fig. 6. Try doing about ten titles in each direction. Although, if it seems a little to you, you can increase the number of titles to 15.

Neck front muscles The exercise for the front muscles of the neck is performed on the same principle as the previous one. Place your hands with your palms on your forehead and tilt your head forward, thereby creating resistance to tilting with your hands, Fig. 7. Take the starting position and tilt again. It’s recommended you to perform 8-10 titles.

Fig. 7

Neck back muscles Fix your hands in the lock and place them on the back of your head. What to do next - you probably guessed it yourself. Tilt your head back and counteract the tilt with your hands, Fig. 8. Perform this exercise 3-4 times, and then repeat it 2 more times with short breaks. At the beginning, you may feel a bit difficult or inconvenient for you to do the exercises, but after some time, it will become much easier.

Fig. 8

Chapter 4. Shoulder muscles

Front and middle parts of shoulder muscles Put the wrist of the left hand on the inside of the elbow joint of the right hand, and then bend the right hand, as if showing someone the same name movement. Now raise your right hand up (without bending in front of you) so that the elbow is as high as possible. With the left hand, create resistance to raising the right hand with an effort at which you can do 8 to 12 lifts, Fig. 9.

Fig. 9 Repeat the same exercise, swapping your hands.

Back and middle parts of shoulder muscles The left hand is lowered down, along the torso. With the right hand, grab the wrist (or slightly higher) of the left hand and raise the left hand up, moving to the side and bending at the elbow. The countermovement created by the right hand (pull down), shown on Fig. 10, should be enough to perform 8-12 lifts.

Fig. 10 Repeat the same exercise, changing the position of the hands to the opposite. It is recommended to perform each of the two exercises 4-6 times.

Chapter 5. Hand muscles

Exercise 1 The right hand is lowered, the left is put on the wrist by the wrist (grasp the wrist; put your palm on the palm of your other hand - as you wish). Well, now bend the right hand at the elbow, resisting with the left one, Fig. 11. Return to starting position.

Fig. 11 Repeat the movement 10-12 times, and then repeat the same exercise, changing the position of the hands to the opposite (left hand is lowered, right one on top).

Exercise 2 This exercise is the opposite of the first. The right hand is bent at the elbow; the left is placed by the wrist on the wrist, but not from above, but from below. Extend your right hand, counteracting it with your left. Return to starting position. Repeat 10-12 times for each hand. In these two exercises, when performing one action, in addition to the originally conceived (in the first - biceps, in the second - triceps), muscles that are opposite in purpose are also trained (respectively, in the first triceps, in the second - biceps). That is, performing one movement, you train not one, but two muscles - one to a greater, the other to a lesser extent. It is recommended to perform exercise from 5 to 6 approaches.

Exercise 3 Now let’s talk about the muscles that rotate the wrist. Everything is extremely simple here - the actions are constructed in the same way as in the previous exercises. Grasp the brush of one hand with the brush of the other and rotate, bend to the sides, resisting with one hand the action of the other and vice versa.

Chapter 6. Chest muscles As you already know, the best exercises that develop the chest are push-ups, Fig. 12. By developing chest muscles, you strengthen your chest, and with it the lungs, to a greater extent than when doing other exercises. Strong and hardy lungs make great contribution to the health of your body.

Fig. 12 Your achievements with push-ups will be much better if you perform not simple push-ups, when your hands and fingers touch the floor, but more complex ones. First, I suggest you to lean with your feet on a chair, sofa, etc., and then - put two more chairs and lean on them with your hands. This will increase the amplitude of movements, which means it will increase the effectiveness of exercises. It’s also worth to note that push-ups also develop the shoulders (more - the front part) and arms (in particular, triceps).

If you are limited in space, you can do the following. Clasp your hands in front of you in a "lock." Move your right elbow back (the “lock” just below the right shoulder). Now, acting with your right hand and creating resistance with your left hand, move the “lock” to your left shoulder. Then, on the contrary, acting with the left and resisting the movement of the right hand, move the "lock" to the right side. Perform 8-12 movements in each direction.

Chapter 7. Abdominal muscles Training abdominal muscles, you will get rid of excess fat deposits on the abdomen (if they are), and in a well-developed state will be visible squares of muscles. Beside strengthening your abdominal muscles, you will maintain and protect some internal organs. Ordinary exercises (lifting and lying down) will give a much lesser result and take more time than the ones I have given below.

Upper abdominal muscles Sit on a chair (not shown), stretch and fix your legs (put them under the sofa or put something heavy on them). Now bend back as low as possible.

Fig. 13 Then bend your back to your feet as close as possible, Fig. 13, and do so, until you feel tired. Do 3-4 approaches.

Upper and lower abdominal muscles Lying on the floor (sofa, bed), bend the body, aiming both the upper and lower parts of it to the vertical position relative to the floor. If you find it difficult to keep your legs straight, bend them at the knees, Fig. 14. Perform until feel tired. Also perform exercise 3-4 approaches.

Fig. 14

Lower abdominal muscles Lying on the floor, raise your legs to an upright position, although it would be better if you pull them closer to you, Fig. 15. In contradistinction to the previous exercise, bending your knees is not recommended. Perform until feel tired. Also perform exercise 3-4 approaches.

Fig. 15

Side abdominal muscles Lying on your side (on the floor, sofa), with your legs fixed, try to pull off the upper body from the floor, straining the lateral muscles of the abdominals, Fig. 16. Even if you do not succeed, the muscles will train due to statistical stress (more on this later). Perform as many as previous exercises.

Fig. 16

Chapter 8. Back muscles The training of the back muscles is very important, since these muscles protect the spine. In addition, kidneys are attached to the back. Also, you will have fewer chances to damage your spine in case you have to lift and carry heavy bags of cement, potatoes, etc.

Exercise 1 Put a stool and turn your back to it. Rest your hands on it and sit on the floor, legs stretched out in front of you. Now lift your body, leaning your hands on a stool, Fig. 17, 18.

Fig. 17, 18

Exercise 2 You will need two chairs and a stick, a piece of metal bar, etc. Put the stick on chairs placed at a distance of about 70 centimeters, backs to each other. Lying on the floor, hold the stick with your hands and raise your body to it (only the heels touch the floor), Fig. 19.

Fig. 19 Note. Make sure you have chairs in good condition that will not break during exercise.

Exercise 3 Lying on a sofa with legs fixed (face down, upper body hanging over the floor), lean down, then bend in the lower back and rise up your upper body (legs are motionless), Fig. 20. You can also perform the exercise, lying with the lower part of the abdomen (pelvis) on a stool or chair, with the legs fixed to the floor.

Fig. 20

Exercise 4 Grasp your left wrist with your right hand (hands are below the right shoulder). Move the elbow of the left hand to the left and back, and by the right hand, with slightly less force, pull to the right and forward. Return to starting position. Perform 8-12 movements and then repeat for the other hand. Perform all three exercises until a pronounced fatigue appears; 3-4 approaches each exercise.

Chapter 9. Legs muscles Legs are perhaps the most difficult to train at home. Nevertheless, this is a very important element in the harmonious development of the body. Below you can find exercises that can strengthen your legs.

Quadriceps Exercise 1. Sit on a stool so that your legs (bent at the knees at an angle of 90 degrees) do not touch the floor (if they touch - place something under you, such as books or pillows).

Fig. 21 Put the ankle of the right foot on the ankle of the left one. Now straighten the left leg, resisting the movement by the right one (strain the biceps of the right leg) with a force at which you can perform about 8-12 straightening movements, Fig. 21.

Exercise 2 Sit on a stool (chair, sofa), legs together. Put your hands on the outside of the knees. Spread your legs to the sides, creating resistance with your hands the same number 8-12 times, Fig 22.

Fig. 22

Biceps hip Exercise 1 Lie on your stomach; put your ankle of your right foot on your left ankle. Bend the left leg, creating resistance by the right one. Repeat exercise 8-12 times, Fig. 23.

Fig. 23

Exercise 2 Sit on a stool with legs apart. Put your hands on the inside of the knees. Bring your legs together, resisting movement by your hands. Repeat exercise 8-12 times, Fig. 24.

Fig. 24

Chapter 10. Shin muscles Stand on the step with the toes of the feet, the heels hanging down as low as possible relative to the socks. Now slowly stand on your toes and linger a bit in this position. Return to starting position and repeat. Perform exercise until the leg muscles become tired, Fig. 25.

Fig. 25 The next section of the book will be of interest to people who have dumbbells. Of course, you will not take them on a business trip or to the country, but at home they will greatly complement your exercises. It is good if they are adjustable, but if not, it's also fine. The main thing is that their weight should be not too small and not too large. I will provide exercises, as in the above chapters, in accordance with muscle groups. You choose the number of approaches and reps in each case independently, depending on the exercises performed without dumbbells, on their weight and your endurance.

Chapter 11. Shoulder muscles with dumbbells

Exercise 1 Initial position: stand up, hands are bent at the elbows, dumbbells are at head level. Execution: lifting dumbbells above your head, as show on Fig. 26.

Fig. 26

Exercise 2 This is similar exercise. It is performed sitting, the back is tilted back (approximately 30 degrees from the vertical), dumbbells are at the level of the head. Execution: lifting dumbbells above the head.

Exercise 3 Initial position: stand up, hands with dumbbells down, Fig. 27

Fig. 27 Execution: raise your arms parallel to the floor, and then spread them apart, Fig. 28. Lower your hands. Do with a slight delay in each position (hands in front of you and on the sides).

Fig. 28

Exercise 4 Initial position: stand up with hands down, as on Fig. 29.

Fig. 29 Execution: lifting dumbbells to the chin, Fig. 30.

Fig. 30

Exercise 5 Initial position: standing with hands down like in previous exercise. Execution: lifting dumbbells over your head - two options: arms in front of you or to the sides (in an intermediate position), Fig. 31.

Fig. 31

Chapter 12. Biceps with dumbbells

Exercise 1 Initial position: hands with dumbbells down. Execution: raise your dumbbells by bending your elbows. How to do it - choose yourself: both hands simultaneously or alternately, Fig. 32.

Fig. 32

Exercise 2 Perform the same exercise, only with the reverse grip, that is, the back of the hand up.

Chapter 13. Triceps and wrists with dumbbells

Exercise 1 Initial position: the arm is straight, raised above the head. Execution: bend your arm at the elbow, lowering the dumbbell behind your head, Fig. 33 (some athletes are afraid of injuring the forearm, so you can lower it in front of the face). Straighten your hand. Perform the number of times until you feel tired, and then repeat the exercise for the other hand.

Fig. 33

Exercise 2 Initial position: lean over the table and rest against it with your hand, keep your other hand bent at an angle of 90 degrees (hand above elbow parallel to the floor, below elbow - down). Execution: Straighten your arm to a horizontal position, Fig. 34. Perform the number of times until you feel tired, and then repeat the exercise for the other hand.

Fig. 34

Wrists Holding the dumbbells in your hands (palm down, up, to the sides), lift them, bending your arms at the wrists.

Chapter 14. Abdominal muscles with dumbbells

Side muscles Initial position: Holding dumbbells in your hands. Execution: lean in the opposite direction (right hand - left side and vice versa), Fig. 35.

Fig. 35

Upper and lower muscles Preform the same exercises like without dumbbells, but holding dumbbells at the chest, behind your head or attaching them to the legs, Fig. 13- 15.

Chapter 15. Chest muscles with dumbbells

Exercise 1 Initial position: lay on a bench or on the floor, arms bent at the elbows, dumbbells at chest level. Execution: lift dumbbells up, Fig. 36 (floor), Fig. 37 (bench or two stools).

Fig. 36

Fig. 37

Exercise 2 Initial position is the same, but the arms are straight, spaced apart, dumbbells below chest level. Execution: lift the dumbbells until they touch each other above the chest, Fig. 38 (floor), Fig. 39 (bench or two stools).

Fig. 38

Fig. 39

Chapter 16. Back muscles with dumbbells

Exercise 1 Initial position: stand up, bent your body in the belt at an angle of 90 degrees and lower hands with dumbbells. Execution: raise the dumbbells, moving your arms to the sides, Fig. 40.

Fig. 40

Exercise 2 Initial position: put a stool in front of you, rest with your hand. The other hand should be down (the dumbbell touches the floor). Execution: lift the dumbbell to the chest with the elbow as high as possible, Fig. 41.

Fig. 41

Exercise 3 Initial position: holding the dumbbells in your hands, bend so that they touch the floor (or are as close to it as possible). Execution: straighten (arms down along the body), Fig. 42.

Fig. 42

Chapter 17. Legs muscles with dumbbells All exercises should be performed with dumbbells tied to the legs in the ankle zone with except for the exercise 3.

Exercise 1 Perform squats with dumbbells in your hands.

Exercise 2 Standing, raise your leg, bending at the knee and thigh, Fig. 43.

Fig. 43

Exercise 3 Initial position: stand up and put one foot forward and the other back. Execution: now lower your torso down, bending the leg in front of you at the knee and leaving the straight one that was set back. Take the initial position. After you feel tired, repeat by changing the position of the legs, Fig. 44.

Fig. 44

Chapter 18. Quadriceps muscles with dumbbells

Exercise 1 Initial position: sit on a chair and grasp the seat with your hands. Execution: Lift the dumbbells by extending the legs at the knees, Fig. 45.

Fig. 45

Exercise 2 Initial position: stand up with dumbbells tied to the legs. Execution: take your foot to the side (as high as possible). If you feel tired, repeat with the other foot, Fig. 46.

Fig. 46

Chapter 19. Leg biceps and shin with dumbbells

Exercise 1 Initial position: Lay on your stomach. Execution: bending the knees, Fig. 47.

Fig. 47

Exercise 2 Initial position: stand up with dumbbells tied to the legs. Execution: bend the leg at the knee. If you feel tired, repeat with the other foot, Fig. 48.

Fig. 48

Shin Exercise 1 Stand on the step. Holding dumbbells in your hands, rise on your toes until feel tired.

Chapter 20. Nutrition and natural stimulators And a few more words about nutrition. First of all, the body should receive a complete set of nutrients, including trace elements and vitamins. After the age of 40 -50, it is necessary to reduce the amount of proteins and fats, as well as consume less foods containing carbohydrates (the main suppliers of energy), preferring plant foods. In addition, it is important to remember that all products can be divided conditionally into “dead” and “living”. The first ones are chemically inert and require for the assimilation of large expenditures of the internal energy of the body. The second ones are chemically active, capable of transmitting maximum of their energy with minimal participation of enzymes. Especially dangerous are excess fats of animal origin, as well as excess carbohydrates from starchy foods. As for nicotine, alcohol and narcotic substances, they are antibiological substances; their target becomes the central nervous system - the most responsible link of any living organism. As a result of regular “bombardment” of nerve cells with these substances, their irreversible decay begins, and then the loss of psychophysical health. The stimulating effect on the increase in the volume of skeletal muscles is: dosed work - strength and running training. Running training is extremely effective as an anabolic agent and can be a good addition to training of a purely power character. Athletic training can end with a run (if inside, at the spot), which reduces fatigue of the nervous system caused by strength training. The share of cross-country training is limited by the level of general fatigue, which can affect the basic training.

Therefore, you need to find a reasonable combination of strength and crosscountry workouts, carefully increasing the latter as you adapt to them.

Amino acids When running, the sensitivity of cells to somatotropin and insulin increases. There is an increase in the release of gonadotropic, somatotropin; adrenaline, norepinephrine; easily digestible proteins - special sports proteins, fish, cottage cheese, soy; amino acids - the following amino acids possess anabolic activity - aspartate, arginine, ornithine, glycine, proline, series, tyrosine, citrulline, taurine, valine, isoleucine, leucine, lysine, and tryptophan. - Arginine causes the release of growth hormone, stimulates tissue regeneration, enhances spermatogenesis, and is part of bone and tendon cells. - Aspartate is involved in the formation of ribonucleotides (RNA precursors), increases the level of cellular energy, helps protect the liver, and improves the excretion of excess ammonia. - Glycine slows down the process of muscle degeneration, promotes the synthesis of DNA and RNA, is involved in the synthesis of creatine, and stimulates the secretion of growth hormone. - Ornithine increases the secretion of growth hormone, increases the metabolism of excess fat. Its effect is enhanced in combination with arginine and L-carnitine. - Proline is the main integral component of collagen, strengthens cartilage, articular joints, ligaments and heart muscle. - Serine is involved in muscle growth, the biosynthesis of purine, pyrimidine, creatine. - Tyrosine stimulates the synthesis of growth hormone.

- Citrulline helps to produce energy and restore the body after fatigue. - Valine is necessary for normalization of muscle metabolism, tissue repair and maintenance of nitrogen balance in the body. - Isoleucine accelerates the process of energy production, increases stamina and promotes the restoration of muscle tissue. Leucine has a similar effect. - Lysine is involved in the production of hormones, enzymes, promotes the formation of collagen, and is necessary for the synthesis of albumin. It is an essential amino acid in the construction of proteins. - Tryptophan is involved in the synthesis of albumin and globulins, accelerates the secretion of growth hormone. To stimulate protein metabolism, not individual amino acid preparations are more effective, but their combinations. Such combinations have biologically active additives produced by various companies. - Calcium - in an easily digestible form (as a building material for bones, ligaments, muscles). - Iron preparations - as a component of myoglobin, as a catalyst for many biochemical reactions, as an integral part of hemoglobin - an oxygen carrier. Anabolic and biologically active substances with anabolic properties: coenzymes, vitamins, and so on.

Conclusion Any muscle tension, whether it is a contraction of skeletal muscles or heart muscle, blood vessels, or a change in the shape of the lens of the eye, is good for health. The muscular system, being in the body the main consumer of internal energy, allows you to adjust its distribution through physical activity. Constant and regular training of the muscular system activates the functions of the central nervous system, expanding the possibilities of the human psyche. Muscle exercises helps to develop the ability to "feel" their condition and manage it At any age, doing "simple gymnastics" will give a positive result. For young men, it will help develop strength, flexibility, make a figure beautiful, and in adult years, physical activity remains the only means of maintaining all body systems at a sufficiently high functional level... Reminder: If you feel tired or uncomfortable, you have to stop all exercises immediately. I think it’s vital for everyone to consult with physician or fitness trainer before starting exercisers, due to the fact that people, who will be reading this book, have different state of health and general levels of fitness. About Author

Samuel Greenberg, writer, teacher, educator, researcher and practitioner with interests in astrology, NLP, psychology, human health by natural

methods and other fields. For questions and contacts, please use e-mail: [email protected] I will glad to answer your questions and use them in my upcoming books.