Cattle folding for Biceps muscles

Cattle folding is excellent exercise for weight and shape biceps. Loaded mostly bottom, near the elbows. Exercise represents folding of the hands, as are the arm and fixed recumbent. To perform this exercise, you will need a special bench, which is itself creator Larry Scott - the first Mr. Olympia. If you do not have one, you can use the bench with detachable backrest - lift it at an angle of about 70 degrees (almost maximum). Do bench (bench) is soft enough to not kill the enemies of your elbows. They should be the width of the shoulders and not a distance during the exercise. The main burden falls on the exercise of the biceps. If the elbows are close to each other (close hvat) is loaded over its external head. If a razdalecheni, the main burden falls on the inner head. Moreover biceps in the exercise involved brahialniyat muscle, located between the biceps and triceps, and forearms.

Squating weight for legs

In this exercise a number of improvisations are possible. If the court does not have a machine for lifting of the calf staying, there are different ways to compensate for this lack. If you train at home or in the hall there is no such machine and do not want to invest thousands of BGN to buy her a simple way is to take the rod and take the same position with weight on the shoulders behind the neck, as in squating. We need to keep good balance and is therefore very important to work on a stable platform. Do not count on any kind of wooden blocks, Blocks as you may slip under the influence of high demand. If you go by it could easily hurt your knees and waist area, so crucial to have strong support, to ensure safe and effective implementation of the exercise.