Doubtlessly squats with barbell on the shoulders is the best-known exercises to develop the entire body, to improve the health, increase the energy, improve the function of the inner organs and quickly grow the muscular mass.



For the development of the lower leg we have two main exercises: these are the rise on the toes standing and sitting. So, rise on the toes standing is accented for CALF MUSCLES (found outside). For such an exercise we need trainer. No press with barbell on shoulders or one dumbbell in the hand will interchange us the classic rise on the toes standing in the trainer.



Basic exercise number two for legs. Strictly speaking, basic exercises for quadriceps end with it. I will not describe hack squats, squats with barbell on the chest because they are significantly less effective then classic squats and leg press.


How to quickly pump your muscles?

Every man, who is not satisfied with his appearance, who finds himself unattractive in women eyes, will have the wish to pump his muscles and simply to obtain a good physical form. And, of course, the first thing that he thinks of is – how to quickly pump the muscles?! The wish to go for his appearance comes in this way, but there also come tens of reasons (lack of free time, money for fitness salon, possibly even stimulus and other), which “disturb” in converting his dream into reality. But, if you wish to be nice, and, what is more important, to be healthy since sport trainings not only make you attractive and interesting for the opposite sex, but will also change your inner world to the better side and will let you see the life in bright colors, is stronger, than you will overpass all the barriers on the way to your dream! In case you have the wish, but regular visits to the gym are not possible due to some reasons, then we will talk on how to pump your muscles in home conditions. Yes, that is possible!

First of all, it’s worth preparing that in order to quickly pump muscles, you will spend at least one hour for the home trainings every day. There will be needed an additional load in order to reach the desired result, for example, a rucksack with some weights. The first exercise that you may start with - lifting on the tourniquet. The first set – palms towards yourself, inhale when rising and exhale when going down. Then we change the position – embrace the crossbar with the fingers up. Every set should be not less than three times and you should increase the amount of the liftings every day as well as the distance between the arms. The given exercise helps pumping the muscles of the arms, abdominal and back.

One more way to approach to your dream and the answer to the question of how to quickly pump the muscles is push-ups. You will also make your exercises heavier with a load, you make it on contracted fists, inhale when going down and exhale when going up. The load comes to the entire body, but the biggest part of the load comes to the triceps and chest muscles.

Most probably, the result of the answer to the question of how to pump the muscles you imagine as a pumped press. One of the ways of pumping the press looks in the following way: we find a fulcrum for the legs (for example, the heating battery), put the legs under the battery, fold them in knees, after this rise smoothly turning left and right alternately. When starting we make the exercise for ten times.

One more simple and effective exercise for muscle pumping is squatting. The position: the legs and at the width of the shoulders, the back is right, the hands are stretched. If the exercise is made with a load, then it will come not only on the legs muscles but also on the back muscles.

Make these exercises everyday, eat well, don’t forget that you should use more protein-containing food for physical loads and you will surely have your answer to the question how to quickly pump the muscles in the form of nice and healthy body, good disposition and health.

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Like muscle pump, the workout process doesn’t differ according to sexual characters. Still we are the same biological kind… Although women are more pleasant to touch. Often the aims are different for men and women. First ones, as a rule, want sharper expressed musculature (they need fast growth of muscles) when compared to women