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As with the age of muscle tissue degenerate, we must look for ways to improve their work. Unquestionably, the best of these is regular exercise. Strength training makes the muscles with the strength to overcome the resistance. Only twenty minutes of strength training twice or three times a week will help develop muscle strength. In addition, exercise strengthens bone tissue, ligamentous apparatus, the blood circulation.

There is a myth that women who regularly perform strength exercises, turn into mountains of muscles. This is not so. One of the important points of strength training is the fact that before the occupation should be reheated thoroughly and stretch those muscle groups that you want to load.

Dumbbell

* Training of the lateral forearm muscles
* The hands are located along the body, elbows slightly bent, palms facing each other.
* Raise your arms to the shoulders, bending them at the elbows.
* Return to starting position.
* Repeat.

The front surface of the forearm

* The hands are located along the body, elbows slightly bent, palms facing each other.
* Pull the hand with the dumbbell forward and, bending it at the elbow, lift the shoulder.
* Lower, return to the starting position and repeat with your other hand.

The top row of muscles

* The hands are located along the body, elbows slightly bent, dumbbells pressed to the thighs.
* Holding hands as close to the body, raise your arms with dumbbells up to the level of the chin.
* Return to the starting position, repeat.

Biceps

* The hands are located along the body, palms outward.
* Elbows pressed to the body
* Keeping his elbows away from your body, raise the dumbbells to the shoulders
* Return to the starting position, repeat

Exercises for legs

* Starting position - squatting. The bar on the shoulders with an acceptable weight for you. Slowly move up and down to its original position.
* Repeat to 15 squats. Do 4 sets.
* Can rest between sets (no more than a minute) and make the stretch of muscles.

Exercises for the upper body

* Lie on the floor or on an inclined board.
* Take the dumbbells, arms are at chest level.
* Slowly raise their hands, touch the dumbbells to each other, pause in this position.
* Slowly lower your hands, repeat the exercise.
* Repeat 10 times, do 4 sets.

The muscles of the abdomen - torsion

* Lie on your back, legs uprites in the bench.
* Cross your arms on his chest.
* Bend the torso, trying to get his shoulders hips. Breathe deeply.
* Feel the maximum strain the abdominal muscles.
* Repeat 25 times, do 4 sets.

Strength training for the back muscles

Beautiful V-shaped back - the result of hard work in the gym. Many of us neglect the training back muscles and is, unfortunately, leads to an imbalance, problems with posture, and we are more prone to injury.

Exercises for upper back muscles

Core Group

* Lean forward about 45 °.
* Lower the dumbbells in front of him.
* Straining your back, raise the dumbbells toward your chest.

Voltage shoulders

* Stand straight, hold the barbell in front of him.
* Spread your hands.
* Maximum lift the shoulders, then slowly lower them.

Strength training for middle back muscles

Pandiculation and Mahi

Pandiculation involve middle back muscles, chest muscles and triceps. Train and shoulders and the back surface of the forearm.

Side pull

* Sit down, placing the femur in the anvil.
* Slightly lean back, bend your back.
* Tighten the bar to the upper chest, then omitted.
* Remember, use only the hands, torso remains stationary.

Pull-ups to the chest

* Feet shoulder-width apart place.
* Bend over to the upper torso was placed parallel to the floor.
* Bend your knees.
* Holding the rod in his outstretched hands, tighten it to the chest.
* Lower the bar with his hands down.
* Do not omit the head, eyes fix on a point directly in front of you. The back should also be straight.

Exercises in a sitting position

* Sit down, legs slightly bent at the knees.
* Keep His back straight.
* Raise the bar to a level below the chest.
* Lower the bar.
* Strain your back muscles so that the body remains straight. The back should also be straight.

Strength training for the lower back

Main group of muscles

* Lie on the floor.
* Throw your hands behind your head.
* Up from the floor upper torso.
* To enhance the intensity of exercise can also simultaneously raise the legs.

Rocking Press

* Lie on your stomach.
* Keep feet together, hands behind his head let down. Tyanites his hands, raising them parallel to the floor.
* Raise your hands up best.
* Simultaneously raise your legs. The body forms the letter U.

Power exercises for the shoulder girdle

Shoulder belt - an area which requires special training, and perform such exercises is rather difficult. Deltoid muscle consists of 3 parts - front, side and rear. To exercise was complete, it should work on all parts of the shoulder girdle. There are exercises for different groups of the deltoid muscle.

When any load is engaged in the front part of the deltoid muscle. However, it should do special exercises for the lateral, and posterior part of the shoulder girdle. If you want to improve your posture, you need to train side of the deltoid muscle. There are several exercises for the back part, intensive training must give good results.

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Exercises for the front shoulder belts

Lifting the barbell with both hands

* Put the feet shoulder-width apart.
* Hands dumbbell pull along the body.
* Slightly bend your elbows, raise the dumbbell above your head.
* Return to the starting position, repeat the exercise.

Front thrust one hand

* Sit on the seat simulator.
* Grab the handle with one hand thrust.
* Pull the arm parallel to the floor.
* Hands should be extended.
* Repeat 8-12 times, then change hands.

Raising the dumbbell with two hands

* Put the feet shoulder-width apart.
* Pick up a dumbbell with both hands.
* Hands along the lower torso.
* Thumbs send to each other.
* Pull the dumbbell up to the level parallel to the floor.
* Perform this exercise along with two dumbbells.

Exercise for middle shoulder girdle

Lifting the barbell with rotation

* Sit up straight on a chair or bench.
* Take a dumbbell in each hand.
* Hold hands with the dumbbells to the shoulders.
* Palm to her shoulders.
* Raise the dumbbells and connect them over the head.
* Lifting dumbbells, rotate your wrists to each other.
* Hold this position, return to the original.
* Repeat the exercise.

Lifting the barbell in the sitting position

* Sit up straight on a chair or bench.
* Take a dumbbell in each hand.
* Hold hands with the dumbbells to the outside of the shoulders.
* Large fingers pointing at each other.
* Raise the dumbbells and connect them over the head.
* Hold this position, return to the original.
* Repeat the exercise.

Exercises for the rear shoulder belts

* Outside of rotation lying
* Lie on your side on the bench.
* Take a dumbbell in your right hand.
* Bend your arm at the elbow, push to the belt.
* Lower the arm diagonally.
* Raise your hand, pull it up.
* Hold this position, return to the original.
* Re-do the exercise with your other hand.

Tyagi back in the sitting position

* Sit on the seat simulator.
* Grab the handles with his hands thrust c both sides.
* Left hand reach for the seat on the right.
* Repeat the same motion with his right hand.
* Bend forward, pulling out a breast to the seat.
* Stretch hands upwards.
* Hold this position.
* Return to starting position.
* Repeat the exercise.

Mahi on an inclined board

* Lie on your stomach on an angled board.
* Nestle torso to the anvil.
* Take a dumbbell in each hand.
* Bend your elbows.
* Raise the dumbbells by bending your elbows and sending them up.
* Place the elbows parallel to the floor.
* Hold this position, return to the original.
* Repeat the exercise.

Strength training for the breast

Pectoral muscle - perhaps one of the major muscle groups of the upper body. They also need enhanced training. The maximum effect is an increase in repetitions. With the help of exercises on the blackboard or on the floor trains middle group of muscles chest. Exercises on an inclined board can train the upper and lower muscle groups.

Exercises for the lower part of the breast

Exercises on an inclined board

* Instead of rods used dumbbells, inclined bench should stand in the center of the training hall.
* Lie on an inclined board.
* Take a dumbbell in each hand, lift them up.
* Hold this position.
* Slowly lower your hands.
* Repeat the exercise.

Exercises for the middle group of muscles chest

Slopes

* Sit on an inclined board.
* Bend your knees, cross them.
* Slowly lower your torso, trying to touch the board chest.
* Return to starting position.
* Repeat the exercise.

Isometric exercises for the pectoral girdle

They can be performed in standing and sitting.

* Somknite fingers in the door.
* The effort to squeeze his hand.
* Hold this position 10-15 seconds, feel the tension of the muscles chest.
* Relax and then repeat the exercise.

Exercises for the upper pectoral girdle

Mahi on an inclined board

* It is convenient to place the body on an inclined board or the bench.
* Take a dumbbell in each hand.
* Palms face each other.
* Slowly raise and lower your hands.
* Repeat the exercise.

Slopes on the ball fitness

* Sit on the ball.
* Keep His back straight.
* Slowly bend forward, try to touch the ball chest, return to the starting position.
* During the tilt will feel muscle tension chest.
* Relax and then repeat the exercise.

Slopes on the board

* Lying on the floor, perebroste legs over the bench, back straight.
* Bring your torso toward the knees.
* Do not bend your back.
* Hands you can throw at his head or hold in hand.

why you gotta do not chage the work

All of us from time to time visits the idea, but not change whether we work or scope of activity and does? The reasons for this can be very different: the work does not go all the tumbles from his hands, we are not satisfied with the ratio in the collective, wages, poor working conditions, constant stress or fatigue and did the usual.

This is quite normal that occasionally visit us thinking about changing jobs. The most important thing in this case - correctly analyze the reasons for which you would like to change jobs, to assess whether these reasons are strong and objective. It is also important never to take hasty decisions that may lead to irreversible consequences.

If you are once again thinking about that, but do not change whether you work, refer to the most common reasons for which still does not worthwhile to do:

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Do not change jobs due to the fact that you are just tired. Unfortunately, many decide to withdraw from work or change the scope of it is from accumulated fatigue. If you would like to change jobs just for this reason, better take regular vacations and how to relax. Typically, after a rest all seems much more fun.

Do not change jobs due to the fact that the departed colleagues with whom you communicate well. Undoubtedly, it is not easy to lose colleagues and friends, but in this situation you can simply try to build good relations with other colleagues.

Do not change jobs due to the fact that your friends and family think you deserve something better. You're not to your relatives and friends and for themselves, and for that reason only you know that you are well and what does not.

Do not change jobs and leave behind your peers in the new company, which in the opinion of these colleagues, seems promising. Again, remember that we all have different needs and different views on one and the same. What is the prospect of a rainbow, will probably not interesting to others.

You should not leave their jobs due to "spite" someone, to show that without you it would be extremely difficult to successfully implement the project, to do some work. Do not leave the company at a difficult time, because so may well be that in the future, you still have to work one way or another with people from the former place of work.

Do not change jobs just for the reason that the post in another place you could earn more. Of course, the material aspect is very important, however, analyze the other working conditions, career opportunities in the future, the presence of certain bonuses.

Do not change jobs due to the fact that you can not stand your leadership. You are not required and should not be someone to love or not love, but to build business relationships and maintain basic rules of etiquette still stands. Try to perform your duties perfectly, and this will minimize contact with the leadership.