First, in order to begin the exercise of pressure and before training it, we must know what muscles work when you exercise so that we can strengthen and work on it
1 - exercise pressure works on the chest muscle 2 - exercise pressure works on the muscle Sirabs
3 - exercise pressure works on the muscles of the cranks and muscles Alrst
Exercise also works on other muscles and has many benefits I will guide you to later.
Now prepare for what we are.
To increase your performance in the pressure exercise you have to strengthen the muscles mentioned above so that you can do the exercise pressure, so we rely on two methods in it.
For the first method - it strengthens the muscles of the cranks and muscles of the chest and his muscles will sit in the gym or gym and during that will go to the gym and attention to those muscles.
The chest muscle and the tibia sibis work on them with a single exercise, which is the pinch exercise in the bar.
The muscles of the cranks and dances have exercises assigned to them
The second method - a technique used by many people who can not work pressure exercise to be able to do at home without going to the gym.
- You will do a normal pressure exercise but with weight reduction.
- Place your knees on the ground with your hands placed in the normal pressure position
Make as many as you can and maybe up to 10, 20, 30, or 40.
- If you reach 50 ppm higher then you are now likely to make 10 servings of the full pressure exercise.
- Continue to exercise daily from 30 - 50 for each group one and one and make the maximum sets can total one or two or three.
- Continue for several days until you can do 10 full normal pressure
- When you can work 10 doses of normal pressure exercise, you are on the right track, but bear in mind that the road is difficult and did not end but is just the beginning.
- you will wake up from sleep in a new day - ask God to be fine and soften you in the amount of you - and the important will try to do the exercise 10 tools and actually will do 10 Idaat and then rest in your mind that after the rest you will do 10 other aids but
After the first ten you find yourself can not work 3 aids or 4 aids.
What happens to you from a few you make 10 aids, do not despair, this is normal, where the muscle of the Tri-Sibis or the triceps in the arm did not strengthen the required rate yet.
Do not despair and follow me
Your groups will start each day with the 10 pressure tools you can do and then start working again on your knees.
- Do 3 or 4 sets for each set at the maximum number, which I am likely to be above 20 - 25 of the pressure exercise on your knees to the ground.
- Continue to do this daily until you find yourself able to work from 15 to 20 normal pressure two consecutive sets.
- I mean, if one day you reached 15 full natural and the second group 9 or 10, it is not required, but two consecutive sets of 15 normal and then return to the daily training exercise pressure on your knees to achieve the required.
I achieved the required and did the natural pressure exercise two groups with more than 15 full natural nature, now you have come a long way.
- After the two groups complete the start in the second program is as follows
2. There is nothing wrong with doing a lean exercise where your body is higher than 2 to 3 times a day.
- Continue to do this and you will find that you jump day by day in the exercise until you reach 40 - 50 - 60 a day of exercise pressure easily.
- The rest is then you.
Let's work hard and do not be lazy.
Do not leave the exercise for days or weeks because it will decrease your performance but will never weaken performance after it reaches over 60 times
