Hang on the bar, placing his hands on it shoulder-width apart, palms facing you. Begin to pull smoothly, without sudden movements. Take all the time with the same speed as the rise in the body and lowering. Watch for breathing. On the rise, breathe in when lowering - exhale. Then change the grip by turning the back of your hands to yourself. When lifting body lays horizontal bar behind your head.
The next stage of training is pulling on the bar with the distribution of load-grip in a half-width apart, then - in two. Because of this will involve not only the muscles of the arms, and abdominal and back muscles. By performing these exercises, pre-determine for themselves the maximum load, and when I started it, be firmly focused on results. To achieve maximum benefit from the lessons put on the back of the backpack. Put into it, such as dumbbells or filled with water bottles.
To pump up the muscles of the back, lie down on the floor to create a pivot point put his feet under the sofa, the battery or the bottom step of the Swedish wall. Somknite hands behind his head and start smoothly and slowly raise and lower your upper body. Take first approach for five lifting and lowering. Breathing should be uniform. If you do not find support, lie on your stomach, bend your knees and hands, grasp the toes. Also raise and lower the body, helping himself with his hands. Backpack thus be located as high as possible. For a start it will be enough to make five lifts for the approach. Load is increased gradually every day.
In order to strengthen the leg muscles perform squats, dumbbell taking and keeping them in front of outstretched hands. Put feet shoulder-width apart and do not forget to keep your back straight. Squat and stand up slowly. Follow initially about 15 sit-ups for the approach.
Push-ups on the floor with weights. Lower yourself slowly inhale, gently squeeze the weight on the exhale. Start with five push-ups for the approach. Rest between sets lying on his stomach. Over time, go to the push-ups on fists.
For abdominal muscles well following exercise: sitting on the floor, bend your knees at an angle of 90 degrees. By placing your feet under a support, lean back. Then go up, turning the body to the left. Performing the next rise, rotate the housing to the other side. Do not forget to drink water and rest in between sets.
Pay careful attention to diet, eat more protein foods, do not neglect cereals.