The Expander is a similar device, however, consists of two handles, which are connected with various metal springs (the goal is always to pull these Springs apart). Devices: Devices in fitness centers have the advantage that they train very well a certain muscle group. However can you imagine at home bad enough devices. Step 4: I would like to train what body part? Now you need to differentiate more precisely, what parts of the body you want to train (arms, back, shoulders, etc.). You can create a training plan with a focus on, however, you should train the whole body at least once a week, because otherwise imbalances are created. Do you for example only the belly and neglect the back, are the abdominal muscles eventually too much for the back muscles.

The result is a humpback. Other opponents (antagonists) are for example: triceps biceps chest of upper back belly lower back Beinquadrizeps leg Bizeps plaice muscle calf muscle (on the Shin) step 5: when I run my workout? How often and how long you train is mainly dependent on your spare time. To regenerate and to grow your muscles need rest after each workout for a certain time, 24 hours would be ideal. This means that you can Day train, the next pause, then again a day train etc. Another possibility is to split your training, i.e. Monday E.g. the stomach train Tuesdays back etc.

It is important however that you again one day do break the body, because also the central nervous system to recover. If you train too much, you can go into an overtraining. The problem is, that you make on the one hand no longer improve, your benefits may even fall off and you feel limp and exhausted. Other features include a feeling of heaviness (E.g. in the legs) and sleep problems. If these signs occur with you, you this reduce your training simply accordingly.