For improvement of relief of the body, an integrated approach is necessary, that is it is necessary to work in several directions, and in the first very much it is trainings and a diet. In bodybuilding the similar mode is called "drying". There are special programs of trainings on a relief which suitable for the house and the hall, of course, the second option is more preferable to obtaining good result for short time.
The best program of trainings on a relief
For a start it is necessary to work on that the percent of subcutaneous fat made up to 10% and cardiotrainings are ideal for this purpose. It is possible to be engaged on the racetrack, the exercise bike and other exercise machines, but the simplest option – run on the street.
The program of trainings on a relief of muscles is difficult and to achieve good results, the full commitment is important. The intensity of a training depends on individual indicators of the athlete that is if he is a beginner with undeveloped muscles, then it will be necessary to train strongly.
Rules of trainings on a relief for men:
- Distinctive feature of such training – high intensity and a large number of repetitions.
- It is necessary to take "pamping" as a basis, it when for performance of exercise undertakes smaller weight to make 10-30 repetitions more.
- Duration of the program of trainings in gym on a relief is from four to nine weeks, everything depends on individual parameters.
- One more secret – supersets, it when two exercises are carried out within one approach without interruption. It is fine option for study of one group of muscles. Between approaches it is worth taking a break which should not last more than two minutes.
- You should not train every day as good rest is necessary for muscles therefore it is the best of all to allocate two days of a break a week.
As for food, it is worth refusing greasy and high-calorie food, giving preference to protein and carbohydrates.
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