In small towns, remote villages, and even camps and prisons, there are people wishing to swing, but there is no equipment for training. There is an exit!.

The first thing that must be learned is any kind of muscle growth - in bodybuilding not muscles work, but brains. That says it all. Straighten the gyrus, and you will be able to pump muscle for a hundred without any equipment at all. About all this later. And first about the main. Wherever you are, even behind a prison grid, you have to say to yourself: nothing will ever force me to give up training. Here with these words it all begins. Ahead of all, there must be faith, that you will still be here, no matter what. Well, if so, then there is nothing to disband snot and complain about life. Grab for the fact that at hand and bomb the muscles until I drop.

And now about technical subtleties. If there is no equipment in the room that allows you to pump the muscle, as it should be, with two or three exercises, it does not matter. Do only one thing, but in 12-15 sets.

For example, in your room there is a bench press. It's just great.. Bench press, even in the simulator - the number one tool for increasing the overall strength of the shoulder girdle. Push the bench a little forward, and you'll get an option that simulates inclined presses. I'll have to press up and at the same time back. The same position can be applied to triceps press. Stand directly on the bench and you will be able to make a pull to the belt, bending. Lean forward, grasp the hilt and pull them upwards.

About the biceps, I did not say - it's elementary.

Even crouch and then you can use a simulator for nursing. Lower the bar lower, stand on a bench, sit down, grasp the hilt and straighten up already under load. Just do it and pull cravings. If the height of the neck can be changed, then putting it to the maximum, you can do press from the chest or from behind the head. For this purpose, on a bench, it is clear, it is necessary to sit down.

sportzal. com.