Exertion Scale in Training

You can do with the scale set out exertion. In most classes should stick to the points 6-7. Be careful never to go 9.

In the exercises, which are longer and less load not exceed 5. Described in point is delivered in an entertaining manner that best enables you to understand the idea of the scale of exertion.


1. Watch TV and eat candy.

2. I feel comfortable and I all day to maintain that pace.

3. I still feel good, but my breathing is slightly accelerated.

4. Slightly dim, but I feel well and can keep a conversation easily.

5. No longer is quite comfortable, sweat a little more, but still easily able to talk.

6. I can still talk, but gently blow.

7. Can still talk, but prefer not to speak.

8. I can mumble something to answer your question, and I was difficult to maintain this pace much longer.

9. Most likely will die.

10. I am dead !:)))

Muscles for the Beach

When it comes to achieving the perfect body for the beach, do not trust their natural instincts. Most men focus on the chest and hands, ignored by the muscles, which occupy less space in the mirror.

This is wrong because the construction of broad muscular back and arms is the secret to achieve both the desired V-shaped form that creates the illusion of a thin waist, breasts healthy and strong body. Precisely because these muscles are usually lower, they will develop faster than others in active training. This means that almost immediately you will notice drastic changes in its physics.

This is a program designed to develop the shoulders and upper back for you. If you develop these weak parts now will strengthen the muscles around the chest and hands and you can work for chest and biceps more hard than ever before.

Will certainly be pleased by his kind in the mirror, regardless of what country is watching!

How to do it: alternating Training And Training B three times a week, as do at least one days rest between every two training. (Training And Start with the first week Training in the second B, etc.)

Repetitions and weights: Use the largest weight that allows you to properly run duplicates for each exercise. If you can not do all the repetitions in the exercises, involving the whole body mass gatherings such as behind doors or gatherings of up to chin height, use of alternative exercises instead.

Speed of movement: to each exercise, you will find recommended "tempo", indicated by three digits. The first digit indicates the seconds, which should remove the burden, the second length of the pause-and third-time, which should raise the gravity.

workout A

Do exercises 1 and 2 combined, making a series of exercises 1 and a series of exercise 2 by 90 seconds rest between the two. Repeat that two more times - all 3 great series.

Once you have made three series of classes 1 and 2, switch 3 and 4 and then 5 and 6 by following the same procedure.

Training B

This scheme is like a Make A Training classes 1 and 2 combined, making a series of exercises 1 and a series of exercise 2 by 90 seconds rest between the two. Repeat that two more times - all 3 great series.

Once you have made three series of classes 1 and 2, switch 3 and 4 and then 5 and 6 by following the same procedure.

Warming Up

Start each workout with 5-10 minutes of exercises niskointenzivni rhythm. Завършете с разтягане на всички главни мускули, като задържате всяко разтягане за 30 секунди с леко пружиниране. Finish by stretching all major muscles, holding each stretch as 30 seconds for a slightly springy.