Select a rise on your toes while standing for the total load the calf muscles. Continue training ups on your toes while sitting for actions aimed at the soleus. To work out the gastrocnemius, add a lift "donkey ».
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Choose two exercises - one which involves all the gastrocnemius muscle, and depending on your target exercise, aimed either at the soleus, or on average gastrocnemius:
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Select as a basic exercise rise on your toes while standing with a neutral foot position, which has an intense impact on all ankle extensors.
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Review the training program of the transition level and select one additional exercise for the quadriceps. Also choose an activity that attracts and retains the support muscles, such as the gracilis, sartorius or semitendinosus .
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Choose one exercise that isolates the entire quadriceps. Complete a series of sit-ups, to attract the adductor. Then select the third exercise in front of the thigh, characterized by the accentuated impact on the adductor. Flexion of the legs while sitting, apparently, is working better popliteal muscle than flexing the legs while lying down.
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For entry-level program, select the two exercises. One of them should affect the entire knee extensor muscle group. Then choose an activity that attracts and retains the lead muscles - for example, bench legs. Flexion of the legs when sitting or lying down to be used for training of the popliteal muscle.
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If you intend to start serious training to develop the triceps, select one of the exercises that are most loaded all three muscle bundles; continue to use the exercise, rendering accentuated impact on the long beam, carrying him exercise, aimed at the lateral beam. Complete a series of exercises, characterized by an intense impact on the average pencil.
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Select at least one exercise that most loads, all three muscle bundles. Then add to your program one or two exercises that have accentuated the impact of the individual beams, depending on your goal.
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If you intend to perform a unique exercise for triceps, then make your choice between the following exercises because they are heavily charged with all three beams triceps muscles of the forearm.
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Select two or three exercises for all the beams biceps. Then Accent impact on the average pencil. Add an activity that attracts and retains the lateral beam, while impacting on the side of the beam. Zakonchimte a series of curls with dumbbells while sitting in the slope, with a neutral grip to get the shoulder muscle.
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