What to train every day to build muscle faster

Forearms

Well-developed forearms look cool and help pump your biceps and back faster. After all, the stronger the grip, the more pull-ups and other pulling movements you can do. And at the same time, exercises on the forearms practically do not load the central nervous system and do not require a long recovery.

Do one exercise from the list a day. Rotate them every workout. Set the timer for 30-60 seconds and do it until the end of the time. Perform 3-4 sets, rest 60-90 seconds between them.

Flexion of the wrist

Take a dumbbell, place your forearm on a support - a bench or knee - and bend your hand.

Thor's Hammer

The exercise can be done with a long stick by grabbing one end of it. Do it slowly and in a controlled manner to work well for the muscles.

Holding the bar for one pancake

Remove the pancake from one end of the bar and grasp the other so that four fingers are on one side and your thumb is on the other.

Hold with grip extender

Grip extenders are special fingerboard pads that can be found in almost any gym. Put them on and hold the barbell.

Press

Daily abs workouts are a great way to get a quick glimpse of your cubes.

Pick one exercise and do 3-4 sets of 40 seconds of work. The next day, do the second, after knocking - the third, and then all over again.

Twisting

An effective and back-safe exercise. Tear off only the shoulder blades from the floor, leave the lower back pressed.

Raising the legs

Lift the pelvis off the floor and return it back. You can put your hands under it to make it easier to do the exercise.

Holding the boat

Lift your shoulder blades and legs off the floor. If after a while you start to shake, this is normal. Keep it as long as you can.

You can also supplement your workouts with other abdominal exercises. Don't be afraid to overload your muscles: any movement other than Crossfit Full Extension on GHD does not require a long recovery.

Shoulders

Here we are not talking about the deltas that cover the shoulder joint from above, but about the muscles of the rotator cuff. They stabilize the joint and are often overlooked.

By training them every day, you will reduce your risk of injury and increase your performance in a variety of upper body exercises.

Alternate doing every other day. On training days, do one set each as part of the warm-up before the main movements, on rest days, 2-3 sets.

Raising arms to the sides

Take light pancakes of 1, 25 kg, turn your hands, palms to the body. Bring your shoulder blades together and lower your shoulders - this is the starting position.

Raise your straight arms to eye level with your thumbs up. It is important that the arms are raised not clearly to the sides, but slightly forward (with an abduction of about 30 ° in the horizontal plane).

Hold in the last position for 1-2 seconds and lower your arms. Do 15-20 reps.

Outward reversal

You will need an expander for this exercise. Hook it to the rack, turn sideways to it and bend your working arm at the elbow at a right angle. Overcoming the resistance of the expander, turn your forearm outward and return it back.

Do not raise your shoulder, keep your elbow close to your body. Perform 15-20 times with each hand.

Lead on the block

For this exercise, you will need a rubber band or block trainer. Hook the strap onto a stand, or grab the handle of the trainer and kneel down. Lower your shoulders and bring your shoulder blades together, grab the expander or the handle of the simulator so that your straight arm is extended forward at shoulder level.

At the same time, take your shoulder to the side and bend your arm to a right angle at the elbow. Your upper arm and forearm are now parallel to the floor. Then turn your forearm up without changing the position of the elbow.

Straighten your arm up, trying to keep your shoulder and shoulder blade in place, and then return it to its original position, passing through all the points in the opposite order.

Perform 10-15 times for each hand.

Back

When it comes to training your back, different pulls and pull-ups immediately come to mind, in which the lats or trapezoid is involved. However, there is another, equally important muscle group that is often overlooked during training - the back extensors located along the spine.

Strong extensors will help you carry more weight in the barbell squat and deadlift, as well as protect your spine from injury.

Hyperextension

Take your hands behind your head, lower yourself down and back up. Perform movement smoothly and under control, without using inertia. Do 2-3 sets of 15-20 reps.

Deadlift on the floor

If you don't go to the gym every day, you can strengthen your back at home. Lie on the mat, stretch your arms out in front of you, and perform pulling movements as if you were pulling a heavy object towards you.

Do not lower your chest to the floor during the entire exercise. Each time, try to raise your chest a little higher off the floor, but do it smoothly, without sudden jerks. Do 3 sets of 20-25 reps.

Caviar

To make your legs look harmonious, it is worth paying attention not only to the hips, but also to the muscles of the lower legs. Since this muscle group is small, exercise does not cause severe fatigue and does not require long recovery. Do them every day, alternating between themselves.

Rise on toes

Stand on one leg, you can stick to something with your hand so as not to fall. Rise on your toes and lower back down. Perform 3 sets of 25 reps on each leg.

Rise on toes while sitting

This movement can be performed on a special machine or with a barbell on your knees. At the bottom, lower your heel below the toe to stretch your calf muscles for the next rep.

If you are doing the exercise with a barbell on your knees, place your toes on the pancake. Pick enough weight to complete 15-20 reps. Take three sets.