First: We needed the warm-up process of the body in general + heating muscle by playing 3 floors pressure each ten Aadat affection muscle Thih and open and processers blood vessels to enter the blood to the muscle to feed
First Altmarenh: Bench and Bay (for beginners)
punch
1 - Bar Flat 3 × 10
2 - bar diagonal 3 × 10
3 - Synthesis Flatt Baldmbalz 3 × 10
4 - lighten it Baldmbalz 2 × 10
5 - lighten the device 2 × 10
6 - Over the long punch 3 × 10
7 - parallel 4 x 8
Albay
1 - Bay on your cable 3 × 10
2 - exchange Baldmlz in a standing position 3 × 10
3 - Bar Zdzaj in a standing position 3 × 10
4 - bar from your silence (horse) 3 × 10
5 - odd Dmbalz of a Scott (horse) 3 × 10
* The most important need in Albay muscle careful play and focus it called muscle muscle aesthetic theorist Vlazem aspiration true Ashan remains beautiful and harmonic shape
The most important need in play Damlz and the bar and the device have Vd arm on the other to go down and closed the other for the Dawning elbow is stable
The lack of curvature of the back during the play means the back is stable weighted mean Balash Bar
Playing reasonable weights in three roles to ensure play 10 Aadat incorrect and learned from Altmarenh
Second Altmarenh: noon Tri (for beginners)
First: heating our muscle by playing two roles Mind rear and Doreen Mind in front of me to create the muscle fully and properly
back
1 - Bar appeared small grip range 3 × 10
2 - a rear back 3 × 10
3 - a device appeared in front of me 4 × 10
4 - pull Ground 3 × 10
5 - odd Dmbalz of the anesthetic
6 - assemble on your back grip inch distance
7 - Truph character T 3 × 10
triglyceride
1 - Tri from your cable
2 - Tri Baldmbalz in sleep mode
3 - Tri Bar in sleep mode
4 - Tri Baldmlz in a sitting position
5 - exposing a standing position
* Take into account in triglyceride playing exercise reasonable Bozn to ensure play correctly and Aznar play Bar or Alddmbalz of sleep mode shall be completely stable elbow
And down with your hands to the head means above the eyes area-Qurah At Dawning is an individual arm etc. The most important need elbow is stable completely
Third Altmarenh: Shoulder (for beginners)
First: Hnicom Bthmah shoulder muscle to move the arm in a counterclockwise direction and move the arm aside and over and under and played Doreen Mind rear
shoulder
1 - Shoulder rear of the device 3 × 10
2 - shoulder in front of me on the device
3 - side Dmbalz in the sitting position 3 × 10
4 - Dmbalz Front of the sitting position 3 × 10
5 - compilation Baldmbalz in the sitting position (compilation Arnold) 3 × 10
6 - Dalia device 3 × 10
7 - bolt in front of me from a Smith 3 × 10
* Shoulder muscle of the major muscles of the body with it's small muscle, but it is the aspiration of the bag Babaky very nice shape
And shoulder muscle divided to muscles Hills muscle and muscle forehand background and the deltoid muscle
The most important need in the shoulder to play in. concentration and the lack of gravity in the weights to ensure health and not to play injury Palmzk God forbid
Because the shoulder muscle contains muscle and ligament what Btaatmzk Btakhadd period in treatment and in most cases takes place physiotherapy treatment
Exercises man (legs)
1 - a Staenchen Emami 3 × 10
2 - a rear Staenchen 3 × 10
3 - Bar 7 and 11 2 × 10
4 - bar text base 7 and 11 2 × 10
5 - the Hack of sleep position 7 and 11 2 × 10
6 - a calf, 7, 8 and 11 3 × 10
* Many people Aowooa Ptnfd muscle man with the muscle man is considered one of the most important muscles because interest omitted is very important because the player when a man plays
Baiqdr pump blood to the rest of the muscles above and hence Bicom feed the muscle who over the best
With time to play and weight increases above ČÓ Lessa under what gown through with Hihs time player tired and fatigue in the same knee joint and lumbar
Because takes place download them from the weight who over
Abdominal exercises - and better Ttalb 3 times a week
1 - the belly of the device normal 2 × 20
2 - 2 × 20 from your belly Roman
3 - Belly of the device cable 2 × 20
4 - lower belly of the punch with moving foot and stability of the upper part
5 - mill abdomen 2 × 20
6 - a twister's downtown
* Of course Antoa not Btalbwa All this in Tmarenhuahdh Antoa Btalbwa 3 exercises after each but I'm writer states Ashan change between exercises
Of course, attention to diet required very muscle and comfort required Aktar
The possible use dietary supplements Ashan estimated helps muscle structure and appreciate build muscle sweetly.
It is the best supplements for beginners is Alcyrias diamonds or Altro diamonds and possible smoke with him Aminu product Catalyst Energy.
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