Steroid Primobolan: review, effects and courses

Overview and features of Primobolan

Overview and features of Primobolan

Primobolan is one of the best known anabolic steroids with low androgenic activity. The medicine comes in two forms: tablets and injections. Actor and bodybuilder Arnold Schwarzenegger recommends this measure to increase muscle mass and maintain muscle relaxation.

Primobolan is the brand name for methenolone, a substance developed in the 1960s. The drug was first produced in Germany and then in the United States. Experts note that the purchase of Primobolan is recommended for both beginners and more experienced athletes.

The Primobolan steroid is based on the effects of synthetic dihydrotestosterone. This substance shows reduced androgenic activity while maintaining an excellent anabolic index.

The drug has been successfully tested over time and has been used for medical purposes for a long time. The active substance is rapidly absorbed into the bloodstream, accelerating its accumulation in the body. Thanks to its formulation, it has become one of the best tolerated steroids on the market. The drug can be recommended even to beginners if they strictly follow the recommendations of the attending physician.

After the course, you can expect the following effects:

  • muscle development;
  • reduce the destructive catabolic process;
  • improve your muscles.

Muscle growth will not be as fast as with specialized drugs, but its quality will be the best. Primobolan has practically no aromatization. The main goal of using anabolic substances is drying. It can be used in combination with other steroids to improve results. The duration of the course does not exceed 8 weeks. May recommend a shorter course for beginners.

Courses and dosage of Primobolan

Courses and dosage of Primobolan

In the therapeutic environment (for the treatment of diseases), primobolan is used in average doses of 50-75 mg per day, which is a small dose for those who want the results of anesthesia with an anabolic drug.

Currently, the easiest way to find a good source of Primobolan is orally. Primobolan use is usually painless, but can vary significantly from person to person. Hepatic agents such as TUDCA should be used during oral administration of Primobolan.

As a male primobolan dosage, 100 mg is usually taken orally every 4 to 6 hours to maintain the elimination half-life of the substance. Effective doses for women are typically 25 to 75 mg daily when given orally every 4 to 6 hours to maintain the half-life of the compound. For example, if you are going to take 60 mg of Primobolan per day, you should take 10 mg every 4 hours.

However, even for professionals, it is better to undergo a medical examination and consult specialists before the course. The standard course lasts 6 to 8 weeks. 3 weeks after the end of the solo, PKT is performed (for the oral form, after a few days).

Combining with other drugs

Because methanol’s weak anabolic effects are known, the steroid is often used in combination with other drugs. If the goal of the athlete is to increase muscle size, he should buy Masteron, Nandrolone, Anabol, Methandrostenolone or any type of testosterone in addition to Primobol. When planning an effective drydown, the choice should be based on Winstrol or consider a course of Primobol + Testosterone.

Although a combined course with more than 2 steroids is not recommended, professionals often include 3 drugs. Steroids should be used halfway during mixed cycles and women are advised to avoid any combination of steroids.

Effects and side effects of Primobolan

Effects and side effects of Primobolan

The drug is a quality steroid with an active period of up to 10-15 days. In their reviews, athletes note the effect of this measure on maintaining lean muscle mass. A positive result is achieved upon receipt of the tool. Strength increases by 14-20%, endurance – 30%. The elimination half-life of Primobolan during injection is 4 to 6 days. Muscle mass gain is 5-8 kg (0.5 kg per week), fat burning (0.3 kg per week).

Among the advantages of Primobolan are:

  • constant increase in muscle mass;
  • long-term preservation of the drying effect;
  • mild effects on the body;
  • the minimum withdrawal period after cessation of admission is usually 8 weeks;
  • risk of side effects such as gynecomastia, alopecia and edema;
  • acceleration of metabolism;
  • removal of accumulated fluids from the body;
  • enhances amino acid synthesis.

As Primobolan supports muscle relief, its use is recommended in preparation for competitions. It is also effective in rebuilding muscle fibers after strenuous exercise. After its removal, the body needs minimal therapy after the course.

Due to its mild effect, primobolan is recommended for women who are more sensitive to steroids.

Side effects

Unlike many other anabolic steroids, primobolan is safe and has minimal negative effects on the body. The measure does not contribute to excessive hair loss, the development of cardiovascular pathologies. Does not increase blood pressure or blood cholesterol. Primobolan is one of the safest anabolic steroids on the market today.

Admission can lead to the following negative changes:

  • reduced testosterone production by up to 50%;
  • increased liver enzymes;
  • increased irritability, aggression;
  • nausea;
  • sleep disorder.

Side effects can be eliminated. Gonadotropins are used in combination with primobolan to normalize testosterone levels. This is a prerequisite for long-term use of anabolic drugs.

The risk of these other side effects increases with increasing dosage or long-term use.

Deca-Durabolin: instructions for use in bodybuilding

Review and properties of Deca-Durabolin

Review and properties of Deca-Durabolin

Deca-durabolin is an all in one drug that is a time release anabolic steroid. The main fluffy tongue, as in a pharmacy, is nandrolone.

The structure of all anabolic steroids can have a consistent structure rich in testosterone, the hormone of the human condition. Breweries can have great benefits, even if you accumulate land to help them, you can be richer.

This drug is considered the most popular and implanted among athletes, especially bodybuilders and top athletes. This popularity can be explained by the fast and unforgettable results on the skin of bodybuilders. This procedure is carried out by people who normally work as robots and people who do not have free time in their work schedule.

A large amount of nitrogen is attached to this injectable steroid because it is one of the main components of protein. Deca-durabolin injects a large amount of accumulated nitrogen into the human body, resulting in a positive nitrogen balance and ultimately muscle growth.

The manufacturers say that when you use this drug, there is a sudden activation of the nitrogen balance, and at the same time the protein also begins to vibrate. To prevent myiasis from consuming its own proteins, it is necessary to maintain the supply of protein and calories in the body. If the athlete does not follow these rules, the result of the wine will be treated for a long time.

The main powers of Deca-Durabolin can be seen:

  • androgenic power – accumulation of human hormone;
  • increased body weight and strength;
  • promoting the accumulation of air in the tissues that swell the muscles;
  • zabigannia poshkodzhennia suglobiv;
  • galvanizing cortisol receptors, which is even more irritating.

Consumption is calculated, such effects will be remembered at a time when the total amount of protein and calories will be reduced.

Deca-Durabolin is delivered in 2ml bottles, which is very handy. Firstly, the bottle does not hurt the hands and does not spill, and secondly, it opens easier than an ampoule. This medication is available as a solution for injection.

The composition and dosage of this medication may vary depending on the country of manufacture and the manufacturer. Ampoule composition: 1 ml of oily solution contains 25 or 50 mg of nandrolone decanoate.

Courses and dosage of Deca-Durabolin

Courses and dosage of Deca-Durabolin

How to use Deca-Durabolin

This medicine works very slowly. The anabolic effect during retabolil occurs with a gradual, significant, but not sudden increase in muscle mass. It follows that the course of nandrolone should be longer than with other anabolic drugs. At equivalent doses and for the same duration, testosterone gained about twice as much weight. However, testosterone has a more pronounced recovery phenomenon.

  • Nandrolone course usually lasts 8-10 weeks, and athletes often use it for up to six months, with a gradual increase in dosage.
  • The nandrolone course is recommended in combination with the mandatory use of testosterone to avoid the effects of progestins and low testosterone levels (low libido, weak erections).
  • Nandrolone injections are usually given once a week. Depending on the period of activity of 15 days, 2 injections of retabolil per week are not required. But if the amount of medication taken per week is large, it is often divided into two or three injections.
  • The recommended dose of nandrolone is 200 mg or more per week, and the introduction to this drug should start with lower doses. With a conservative approach, you can assess the effects of the drug on your body to avoid potential problems. However, up to 600 mg per week increases the risk of side effects with increasing dosage. You can achieve excellent results if you take 2 courses with breaks in reasonable doses and not one with high doses.
  • Do not take the course for more than 8 weeks without additional medication. Chorionic gonadotropin should be used during prolonged treatments. If hCG has not been used for too long, it should be taken at the end of the course before PKT, but not in PKT.
  • To eliminate the activity of progesterone, it is necessary to add bromocriptine, starting from the second and ending 2-3 weeks after the last nandrolone injection. Take 1.25 mg twice a day. Instead of bromocriptine, it is better to take 0.25 mg of the newer cabergoline every four days during the course and 2-3 weeks after.
  • Also, clomid (clomiphene citrate) is used to restore the hypothalamic-pituitary-testicular axis from the beginning of the last week of the course and ends 2-4 weeks after that, and 50-100 mg is gradually discontinued. Tamoxifen is not recommended due to increased sensitivity and population of progesterone receptors [3].
  • To inhibit the production of prolactin and reduce the activity of progestin, Winstrol can be included in the course from the second to the last week.
  • Testosterone boosters can be used in place of gonadotropins, but are less effective.

Combining with other drugs

Nandrolone is best combined with the following medications:

  • Winstrol – combines very well with the drug.
  • Testosterone/Sustanon – Testosterone should be about 2 times higher than Nandrolone, for example 500mg per week. testosterone and 100-300 mg per week. nandrolone
  • Methandrostenolone: ​​200-300 mg per week of nandrolone and 20-40 mg of methandrostenolone per day, only in combination with testosterone.

Optimal treatment (dose per week):

  • 100-300 mg of nandrolone decanoate.
  • 500 mg of testosterone enanthate or cypionate or 500 mg of sustanone or omnadrena
  • 1 cabergoline tablet and aromatase inhibitors as indicated

Effects and side effects Deca-Durabolin

Effects and side effects Deca-Durabolin

Positive effects:

Despite the criticism and disapproval of drugs with anabolic properties by many doctors, this steroid is one of the few recommended by pharmacologists and experts. It is worth mentioning that Deca-Durabolin can accumulate water in the body, which is very noticeable in the body of pumped athletes. The body becomes voluminous, elastic and looks representative. In addition, the water that accumulates in the connective tissue can completely relieve joint pain in athletes.

People who use this substance are completely satisfied because the results obtained surprise many. Athletes claim that the platform is a reliable and effective drug for weight gain and strength building. People who are constantly physically active also note that their joint pain does not bother them and that immunity is always normal.

Durabolin is actively used throughout the world due to its beneficial effects:

  • proper diet and exercise in combination with regular medications increase muscle mass by 10 kg in a single course;
  • noticeable strengthening of bones and ligaments (previously used to treat osteoporosis);
  • increased joint fluid that relieves joint pain;
  • helps improve the absorption of nutrients in the intestines.

Side effects

If deca-durabolin is used in high doses for a long time, the male gonads will produce less testosterone than they should, which can lead to reduced sexual function.

Anabolic steroids also have a negative effect on the cardiovascular system, i.e. cholesterol levels. Frequent vaccinations can lower ‘good’ cholesterol and raise ‘bad’ cholesterol. This may be the cause of atherosclerosis in the future.

It is important to know the side effects of the drug:

  • increased headache;
  • exacerbation of rhinitis;
  • increased back pain;
  • increased blood pressure.

Stomach cramps, depression, and nervousness can also occur during the course.

Not excluded:

  • nausea;
  • vomiting;
  • acne;
  • jaundice.

The use of this substance often causes androgen side effects. Sebaceous glands, acne and acne can work harder. If you decide to take the drug, the appearance of excess hair on the body cannot be ruled out.

Proper nutrition for weight loss

Basics of nutrition for weight loss

Basics of nutrition for weight loss

There are many options for a healthy diet. In addition to basic systems like partial or free diets, there are always fad diets that bloggers and fitness trainers talk about. Not all of these diets are safe for the body and body health. In fact, weight loss is important not only to lose weight, but also to normalize your eating habits so that you don’t gain weight in the future.

Any effective system of good nutrition is based on the principles of interaction between food and the body. They are always the same:

  • Diversity comes first. Do not think that eating only vegetables and curd will get you far. Creating a menu is a process that requires time and effort. To maintain tone, it is important to diversify the menu with healthy products that contain vitamins and trace elements;
  • The composition is very important. Although it says so on the product packaging: always check if the composition is the right diet or diet. To lose weight properly, you need to reduce the amount of sugar, additives and sweeteners;
  • The fractional diet method is excellent for losing weight. The point is to cut a plate into two smaller ones. Always pay attention to your diet, because this approach, especially early on, makes it easier to overdo your daily routine.

Switching to a proper diet may seem easy at first, but don’t rush it. Each change in lifestyle causes stress, difficulties for the psyche and the body. Many people notice that after a sudden transition, there is a rise, motivation, and joy, followed by a sudden fall and collapse. So try to gradually switch to a healthy diet:

  • During the first week, try to gradually get rid of useless and harmful foods. You can eliminate one product per day from your diet: sugar, cakes, sauces, prepared dishes, etc.;
  • Try to reduce your alcohol intake as much as possible as this increases your appetite.
  • Drink at least 1.5 liters of clean water. Hey, coffee doesn’t count. Water helps eliminate toxins, cleanses the body, speeds up metabolism;
  • Make a menu and meal plan for each day. Don’t take it, try to discipline yourself;
  • Prepare yourself psychologically because you have a lot of work ahead of you and it won’t be easy.

Products for a healthy diet

Products for a healthy diet

Be sure to add vegetables, fruits, and herbs daily. It is a healthy fiber that not only helps you lose weight, but also prevents you from feeling hungry. The meat should not be greasy. Forget pork and beef fillets, give preference to chicken, turkey, rabbit, lean beef and pork. Milk and milk products without sugar.

Pay attention to the fat content, acceptable products up to 5%. Eggs, oatmeal, or cereal are the best choices for breakfast. Also, keep in mind that brown rice, durum wheat pasta, and low-fat cheese are allowed.

Your daily diet should include protein, fat, and carbohydrates. Also, consider how to replace your favorite sweets, because suddenly rejecting what you love so much can cause failure. Little by little, the body will get used to it and will develop new eating habits. You don’t want to go back to fast food.

Include in your diet:

  • Lean meat and fish – boiled, stewed or grilled.
  • Seafood.
  • Brown rice and oatmeal.
  • Low-fat dairy products.
  • Eggs.
  • Fresh juice.
  • Water: at least 2 liters per day.

Expensive or rare products are not necessary to create a weight loss menu. The most expensive part of the costs is meat, fish and fresh vegetables. To accurately count calories, you need to do it at home. Over time, you’ll remember which foods have how many calories, and creating a daily menu for weight loss will be easy.

If you cook at home, your work tools may need to try a more flexible approach, intuitive eating. However, its main purpose is not to lose weight, but to treat food addiction.

Sports nutrition for weight loss

Sports nutrition for weight loss

If your goal in training is to lose and gain weight, and you exercise 2-3 times a week, you need a lot of energy and additional nutrients to prevent the formation of new unwanted fat deposits. A special sports nutrition complex provides energy and essential nutrients without the risk of excess fat.

Today, there are many fat burners, but the most popular and effective supplement is L-carnitine. L-Carnitine is an essential amino acid that helps transport fat to working muscles for use as an energy source. This will use stored fat for energy. L-carnitine stimulates the growth and development of muscles, as well as increases their resistance to fatigue. Other benefits of L-carnitine include a lower risk of heart attack, increased bone density in postmenopausal women, and reduced male infertility.

Soy protein is not only good for women, but also has many benefits for male bodybuilders. This promotes fat loss. A study from the University of Illinois at Champagne-Urbana found that soy protein contains peptides (small proteins) that affect the brain to keep metabolism high during rest, burn more body fat and reduce hunger.

Taking arginine will increase the level of nitric oxide (NO) and studies show that it increases the level of yogin. In addition, arginine increases the release of growth hormone, which also increases lipolysis.

Vitamin and mineral complexes are one of the best investments you can make with your diet. Essentially, vitamins help increase the efficiency of all of your body’s functions. They improve metabolism for those who want to lose fat, support immune system health, bone and tissue function. A deficiency in one of the vitamins can cause a multiplier effect, which means that a deficiency in one vitamin can negatively affect various bodily functions.

Best fat burning workout for women

Features of fat burning workouts for women

Features of fat burning workouts for women

It is often believed that the best way for girls to lose weight is through diet and not exercise to burn fat. However, due to the differences in metabolism between the male and female body, diets are more efficient for boys, and active training is the fastest way for girls to gain tone and an elastic body.

The main task of training for fat burning for girls is not to maximize the number of calories consumed during exercise, but to switch the body to a regimen in which glucose (which is a carbohydrate) is used as the main source of energy. It literally changes metabolism, forcing the body to actively get rid of existing fat stores.

According to professional trainers, based on many years of experience working with athletes of both genders, although men are inherently stronger in equal training, women in fitness are more motivated and disciplined.

Girls are often more specific when setting goals. Fitness should help:

  • burn excess abdominal fat;
  • shape the figure, make it lighter;
  • pump up your buttocks and form a hip line.

Female metabolism

The main difference between the metabolism of women is that the body of girls prefers to use free fatty acids as a source of energy for exercise, while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.

The only time a woman’s athletic metabolism is similar to a man’s is when her menstrual cycle begins. During this period, due to the minimal amount of estrogen, the body mainly uses carbohydrates for energy, as in the male body. And it is during this period that fat-burning exercises are most effective while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.

Hormonal background

The female body produces much less testosterone and norepinephrine than the male body. High levels of these hormones allow men to perform physical exercises “before failure”, a condition in which the muscles are no longer physically capable of performing them.

Women usually stop 5 to 8 repetitions until they succeed: this is the mechanism that guarantees natural energy savings. It also prevents girls from using high-intensity exercises in failure mode (modern research suggests such a regimen is not necessary for effective muscle growth).

Fat burning workouts for women

Fat burning workouts for women

Workout at home

The easiest way to do a fat-burning workout at home is to use the HIIT high-intensity interval training technique. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.

Warm up for 3-4 minutes first, then 5-7 cycles of HIIT training: 30-40 seconds on the fastest pedal for a stationary bike, jumping rope, or any other activity available at home; then – 60 seconds of moderately fast training (moderate speed simulator, press exercises, etc.).

After two cycles, a break of 30-60 seconds. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.

Workout in gym

In the gym, girls are much more likely to successfully pull off a fat-burning workout. One of the most effective ways to deplete glycogen stores is so-called “circulation training,” a series of exercises performed with minimal interruptions and as many repetitions as possible.

The direct choice of exercises depends primarily on the available sports equipment and the belief in the correct technique for performing these exercises. Seven exercises together make a fat burning cycle. At the end of the cycle (“circle”) there is a rest of 30 to 90 seconds, after which the exercise cycle is repeated. A total of 5 to 7 cycles.

Fat burning cycle:

  • Low bar retraction (optional with TRKS tires)
  • Squats with arms extended forward
  • fitball reflexes
  • lifting weights for you
  • triceps inversions
  • Spins on presses or racks
  • jump the rope

Strength fat burning workout

Strength fat burning workout

Another category of effective fat burning exercises for girls are basic strength exercises that are performed with relatively heavy weights and 12 to 15 repetitions. The fact that such workouts force the body to switch to carbohydrates as its primary fuel plays a role. Carbohydrates are also necessary for muscle recovery.

Only strength training for fat burning in a girl should consist of five basic exercises for the knee joint, which are performed 12-15 times with an average working weight. The objective is to technically repeat the exercises and obtain a complete sensation of muscular work. Pause between sets – 30-45 seconds, between exercises – 60 seconds. You must warm up before training.

Please note that if you are not familiar with the technique of performing these strength exercises, you should consult a personal trainer at your gym. In this case, you not only reduce the potential risk of sports injuries, but also significantly increase the effectiveness of your training. At the end of the training: 20-30 minutes of cardio training to burn fat at a moderate pace.

  • Barbell Squats – 3 sets of 10-12 reps
  • Bench Press – 3 sets of 10-12 reps
  • Barbell Rows – 3 sets of 12-15 reps
  • Standing Dumbbell Press – 3 sets of 12-15 reps
  • Deadlift – 2 sets of 10-12 reps

Nutrition advice

Since the main goal of training for fat burning in girls is to change the body’s glucose metabolism, it is very important to avoid all sources of fast carbohydrates (including sugars, sweets, cakes and starchy foods), giving preference to complex carbohydrates. high in fiber (ie vegetables and various grains).

Additionally, a fat-burning diet should contain plenty of healthy vegetable fats (mainly olive and coconut oil) and omega-3 fatty acids, totaling around 30-40% of total daily caloric intake. Protein sources in the diet should include nuts, lean meat, and optional sports nutrition (whey protein).

Home workout program for men

How to start workout program at home

How to start workout program at home

Building muscle and burning fat in a well-equipped gym is easier and faster, but not everyone has the opportunity to attend training, pay for a personal trainer, and not have time to travel. By following the rules of exercises for men at home, you can achieve success at home.

You must first decide on the goal: to burn excess fat, build muscle, increase endurance, or stay in good shape. The intensity of training depends on the desired result. Start exercising 3 times a week, be sure to warm up and stretch at the end of the workout. The workload should be increased gradually so as not to lose development progress.

For beginners and people who do not exercise for a long time, it is important not to overload the body. Too fast a pace and intense exercise can cause injury. The ligaments will only gradually acquire the proper elasticity and strength. Exercising for overweight men at home is the best option to complement with warm-up.

Example of warm-up exercises:

  • do any cardio exercises – it is possible to run, jump rope, train on a stationary bike;
  • squats with wide legs are suitable;
  • stretching exercises relieve muscle pain after training: side torso, twists.

Start with the usual squats, push-ups. To increase the effect, use weights; this will help the muscles pump better. You can increase and decrease the distance between your arms when doing push-ups. It is recommended to do the exercise 3 times. When training the press, it is appropriate to turn the body towards the knees.

You can conduct classes at home without equipment and with small dumbbells, parallel bars, horizontal bars on the street.

Tips for workout at home for men

Tips for workout at home for men

Before you start training, you need to make an exercise plan. Determine how many days a week you dedicate to intense exercise and cardio. The best time for sports activities is in the morning or in the afternoon. It is easier to organize the program during the day: the first day of exercises for the shoulders, the second – for the legs. Combining different muscle groups on the same day is not recommended. This reduces muscular endurance and causes rapid fatigue.

To make your home workout program for men more effective, follow these rules:

  1. A place to exercise. Free up space in the training room, remove excess furniture. Allocate space for inventory, put the rug on the floor.
  2. Clothes. Many people think that form is not a mandatory attribute of teaching. Comfortable clothing does not interfere with movement, and shoes protect the feet from injuries and bumps.
  3. Playlist. As practice shows, music helps you focus on the goal. My favorite music will be the motivation for sports achievements.

5 tips for home workouts

  • Eat breakfast early. Exercising on an empty or full stomach will ruin your workout at first. To avoid this, choose foods rich in protein and simple carbohydrates just before training. For more information on what to eat before and after school, please read the link.
  • Calendar. Decide in advance what exercises to do. Get the websites, photos, or video tutorials you need. And in order not to waste precious time, choose the right clothes in advance and make a list of fitness songs.
  • Do not rush. Since you have chosen exercises at home, you need to do each exercise carefully and be lazy to repeat them again.
  • Combine loads. Train different types of muscles by performing a complex of strength exercises, cardio exercises and stretching. Due to the variety, you can also change different exercises throughout the week.
  • Keep a blog. List not only the errors but also their causes. For example, you didn’t finish the last set. Why? If it was difficult or uninteresting, replace this exercise with another.

Week workout program for men

Week workout program for men

The first day begins with the warm-up. Suitable for running, jumping rope, 50 jumps on two legs, 15 squats. Tilting the boot in different directions allows the joints to engage. It is understood that all exercises must be repeated 4 times. And at the end of training you have to stretch. Exercise: 25 push-ups, 30 squats, standing on a cane for 20 seconds, turning the body on the knees 15 times.

The second day is dedicated to cardio exercises. You can run, ride a bike, play sports on the treadmill. This is a no-iron workout for men at home.

On the third day, classes begin with a warm-up. Repeat each exercise 4 times. We repeat the same exercises as the first day. Hold up the sign for up to 1 minute. Burps are added instead of twists. This exercise is performed according to this scheme: sit down, take a push-up position, push-ups, get up for a jump. Suitable for back and arms. There are no classes on the fourth day.

Exercises on the fifth day: 25 push-ups, 20 squats, 1 minute on the plank. To pump the press, focus on lying down, bend your legs alternately, bend your knees to your chest. This is done at a certain pace to feel the muscles. The sixth day is a walk in the fresh air, at least an hour.

Seventh: repeat all the exercises from the first day.
Effective foot training for men at home includes proper squats. The legs should be wide apart, focus on the heel. The tension is felt in the legs and buttocks during the exercise. That means the muscle is working.

Home classes are for everyone, if you follow the rules and learn to beat laziness, learn to take the time to do it. When necessary, they gear up for more serious training or just turn into daily indulgence.