Sports activities are also useful for businessmen. They tone up and energize. Get to know the technique that will make an athlete from any entrepreneur. Businessmen have little free time and many believe that they simply will not have time to conduct high-quality training. But this is not the case. Modern bodybuilding is not designed for hours of training. Various methods have been created that allow you to train for less than an hour and get excellent results at the same time. Even in the tightest schedule, you can always find time for three sessions a week of 40 minutes each.
You do not need to go to the gym in the evening when a large number of people gather there. The optimal time will be the day. Daily workouts will not only help you improve your figure, but also energize. If you choose the right exercises, then even 40 minutes will be enough for you to get a good result.
Before moving on to a training program for a businessman in bodybuilding, a few words should be said about the terminology. All muscles in bodybuilding are usually divided into pushing and pulling. The first group includes the chest, delts and triceps. Pulling muscles - biceps and back.
For their development, appropriate exercises are also used:
- Pushing muscles - presses and push-ups from the uneven bars.
- Pulling muscles - different types of traction.
A separate place is occupied by the muscles of the legs and the press, as well as the calves. Squats and bench press are used to develop legs. To train the calf muscles, standing and seated calf raises are used.
Exercises for a businessman in bodybuilding
To continually progress, you need to make changes to your training program about once every month. Vary your exercises by choosing a pair for the pull and push muscles, and one each for the legs, abs, and calves.
It should also be said that each lesson must begin with a general warm-up. Before doing work sets for each exercise, do one or two warm-up sets with an empty bar first. Now let's move on to examining the exercises.
Bench press
The chest, triceps and deltas are involved in the work. You can perform this movement on an inclined or horizontal bench. Lie with your back down on a bench and grab a barbell, placing your hands on it slightly wider than the level of your shoulder joints. Having removed the projectile from the rack, begin to slowly lower it to the chest. At the lowest point of the trajectory, pause for a couple of seconds and lift the barbell.
Dips from the uneven bars
This exercise works very effectively on the triceps and lower chest. Take an emphasis on the uneven bars and begin to slowly go down, while bending the elbow joints. Lower until there is a feeling of discomfort in the shoulder joints. Then return to the starting position.
Press the bar from behind the head
When performing the movement, you must remember to use light weights to eliminate the possibility of injury. Also, do not raise the projectile to its original position from the ground, use a high rack for this. You may need the help of a friend to take the starting position, in which the projectile is located on the shoulders. After that, start lifting it on straight arms and then return to its original state.
Dumbbell press
Place the shells in front of the chest. During the bench press, it is necessary to additionally give the arms a slight tilt in order to increase the load on the deltas.
Row of the bar to the belt in an inclined position
The projectile must be on the ground. Take it with a wide grip, while bending your knee joints slightly. It is very important that the back remains level during the exercise. Begin to pull the sports equipment in the direction of the press and take a short pause at the top point. After lowering the projectile to the ground, immediately begin the next repetition.
Row of dumbbells to the belt in an inclined position
Take a dumbbell in one hand, and rest against the bench with the other, having previously bent over. Keep your back straight and start pulling the projectile up. In the waist area, hold the movement for a couple of seconds and return to the starting position. Perform the necessary number of repetitions, first with one hand, and then with the other.
Low block pull in the direction of the belt
The movement is very similar to the previous deadlifts, but for many athletes it seems more comfortable. Sit in front of the simulator and take its handles, bending over beforehand. In this case, the body should be located perpendicular to the legs. As you unfold your shoulder joints, begin to pull the handles towards you. The back should be flat throughout the exercise.
Upper block thrust
Position yourself under the block and grasp the crossbar with your hands. Begin to pull the block towards your chest, tilting the body back slightly. This will allow the back muscles to stretch more, which in turn will increase the effectiveness of the exercise.
Squats
This is the best exercise for your leg muscles. Also, when it is performed, the lower back and a large number of auxiliary small muscles work. When mastering the technique of movement, a light weight should be used. The legs should be slightly wider than the shoulders and slightly bend the knee joints. Lower yourself down until your thighs are parallel to the ground, then immediately begin to rise. At the top of the movement, do not fully straighten the knee joints.
Leg press
This movement is an alternative to the previous one and is performed in the simulator. At the top of the movement, do not fully straighten the knee joints.
Twisting
This is the most effective ab exercise. It is probably familiar to you from school physical education classes. When performing it, the lower back should touch the ground and cannot be torn off. The press progresses quite quickly and, starting with a few repetitions, you will reach 25 or 30. At this figure and stop.
Calf Raises
This is a fairly easy exercise and already from the name it became clear to you what you need to do. As a weight, you can use a barbell, dumbbells or a special simulator.
You will learn how to quickly and effectively gain muscle mass for an amateur in bodybuilding from this video by Denis Borisov:
[media =
