The beautiful and tightened body — set of diligent occupations and healthy nutrition. Only this way it is possible to create a sports relief without harm for an organism. Let's consider that trainings for a relief and what their features and rules are known represent.
How to create a beautiful relief
To receive the relief trained body, it is necessary to carry out exercises with the increased tension and a large number of repetitions. In such a way it is possible to burn the maximum number of calories and at the same time to work muscles. In addition it is necessary to follow such rules:
- after performance of occupation with the main weight without interruption it is necessary to take smaller and to make still up to 30 repetitions;
- for a training it is recommended to use average weight;
- it is ideal to work in the mode of supersets;
- in one approach it is necessary to lose gradually weight that will allow to work as much as possible muscles and to accelerate a metabolism;
- breaks between approaches have to be no more than 1 minute;
- after classes good rest is required.
Besides a training it is extremely important to adhere to a diet. It is necessary to pass to proteinaceous food with the minimum quantity of sugar.
The number of meals should be increased up to 5–6. There are also other rules:
- to reduce the number of the consumed calories by 30%;
- to completely exclude fast carbohydrates (sweets, carbonated drinks, etc.);
- it is important to saturate a body with the vitamins and minerals necessary for the structure of muscles;
- for obtaining necessary quantity of a protein it is possible to use nutritional supplements;
- the amount of the drunk water has to be not less than 3 l.
Important! Food is one of training bases on a relief of muscles. The main task — creation of shortage of calories without harm for activity of a brain and life of all organism. As a result the available fat will easier leave, and muscles — grow quicker.
Features of a training on a relief
To achieve a desirable relief, it is necessary to know features of such trainings and also what exercises are the most suitable for this purpose.
Ways of an intensification of a training
Today the following ways of an intensification of process of a training are known:
- reduction of time for rest between approaches;
- delay of performance of a returnable part of the movement;
- small pause in a point of the maximum tension of muscles;
- performance of different sets;
- in each training the presence of anaerobic loading is obligatory.
All this will help muscles to become more dense and more rigid that as a result will allow to allocate visually each bunch due to supply with blood.
Whether you know? On reaching 40 years the organism begins to lose muscle bulk systematically. According to researches, people at this age at refusal of physical activity in a year lose up to 3% of muscles. After 60 years this indicator reaches 5%.
Range of repetitions
Range of repetitions is very important for formation of a relief during performance of approaches. During the training it is necessary to perform the work directed to receiving feeling of a raspiraniye and consolidation of muscles. For this purpose do not less than 20 repetitions of each movement. From time to time it is necessary to do light trainings with a small weight.
Exercises
For obtaining desirable result — formation of a relief — it is necessary to carry out the following exercises.
Learn what exercises need to be done for increase in potency.
Base. As well as at any other training not to manage without:
- press;
- squat;
- stanovy draft.
Hands and shoulders. For development of these muscles it is recommended to carry out such exercises:
- the movement of dumbbells because of the head on a biceps;
- alignment of hands in the block;
- the raising of dumbbells suits;
- raising of dumbbells in front with cultivation of hands.
We recommend to examine the most effective exercises with dumbbells for men.
Breast. For study of top it is necessary to do the following exercises:
- occupation in the crossover;
- cultivation of hands with weighting compounds in the parties on a bench.
Press. It is important to pay attention and a lower body. For this purpose swing a press in any way which is pleasant, and for the best result of exercise it is recommended to change.
Examine the most effective stomach exercises.
Legs. The easiest give in to changes as can maintain big loadings. For pumping it is recommended to use:
- press legs with various statement of feet;
- exercises on calves.
Back. For maintenance of a body in identical build it is necessary to do:
- exercises with the block;
- the movement of dumbbells in an inclination;
- draft of a bar in an inclination.
For one training it is recommended to study couple of groups of muscles. At the same time in a week it is necessary to train all muscles.
It is important! To give time to muscles to be restored, but at the same time not to lower metabolism in days of rest from power loadings, it is necessary to be engaged in cardiotrainings.
Program of trainings for men
To achieve desired result, it is necessary to be engaged according to a certain program. We offer you the trainings developed by experts which can be arranged under the organism.
In the hall
The gym allows to train with big efficiency as near at hand there is all necessary equipment. Let's study the ready program which is calculated on 4 trainings lasting 60 minutes everyone.
Monday (breast + shoulders) |
|
|
Press of dumbbells lying on a bench in an inclination |
3×15 |
|
Cultivation of dumbbells on a bench in an inclination |
3×15 |
|
Data of hands in the crossover |
3×20 |
|
Bar press in a prone position headfirst |
4×15 |
|
Moves dumbbells in the parties |
3×20 |
|
Assignments on the back delta in the exercise machine |
3×20 |
|
Press of dumbbells sitting |
4×12 |
|
Thirst of a bar for a chin wide successful fellow |
3×10 |
Environment (legs) |
|
|
Leg extention in the exercise machine |
4×20 |
|
Squat with a bar |
5×10 |
|
Press legs with narrow setting of legs |
4×15 |
|
Attacks with dumbbells |
3×20 |
|
Frontal squat in Smith |
3×12 |
|
Bending of legs lying |
4×15 |
|
Stanovy draft on direct legs |
3×10 |
|
Costing rise on socks in the exercise machine |
4×15 |
Friday (triceps + press + functional training) |
|
|
Extensions on the top block |
3×15 |
|
Press of a bar lying narrow hold |
4×12 |
|
The French press with a dumbbell |
3×12 |
|
Twisting on a floor |
4×15 |
|
Raising of legs in hanging |
3×10 |
|
Byorp |
4×15 |
|
To lasagna on a rope be very tired |
3×8 |
|
Blows by a hammer on a tire |
up to 60 seconds |
Saturday (back + biceps) |
|
|
Pullings up by the wide successful fellow |
4 — to the full |
|
Draft of the top block wide successful fellow |
3×10 |
|
Horizontal draft in the lever exercise machine |
4×12 |
|
Draft of a bar in an inclination |
4×10 |
|
Shrag with a bar |
5×15 |
|
Giperekstenziya |
5×15 |
|
Raising of a bar on a biceps |
3×10 |
|
Bending of hands with a dumbbell on Scott's bench |
4×12 |
Whether you know? Heart — the strongest muscle of a body as works constantly, pumping over blood. It should be noted that pressure at the same time turns out so powerful that it is capable to lift blood to level 4 floors.
In house conditions
If you have no opportunity to visit gym, you should not despair as the similar result can be achieved also with home trainings. We advise to consider a circuit training which will help to develop all muscles. In total in a week it is recommended to give 5 classes, at the same time they short (45 minutes), but intensive.
Monday |
|
|
Push-ups from a floor |
15–20 |
|
Squats with a vyprygivaniye |
10–15 |
|
Jumps from an emphasis lying |
15–20 |
|
The bicycle lying on a back |
45 seconds |
|
Level |
45 seconds |
Tuesday |
|
|
Pliometrichesky push-ups |
10–15 |
|
Squats with body weight |
40 |
|
Byorp |
10–15 |
|
Push-ups from a floor narrow setting of hands |
15–20 |
|
Side level |
45 seconds for each party |
Wednesday |
|
|
Push-ups on fists |
15–20 |
|
Attacks |
15 on each leg |
|
Long jumps |
10 |
|
Shuttle run |
60 seconds |
|
Pulling up of knees to a breast in a low level |
20 on each leg |
Thursday |
|
|
Push-ups in a handstand at a wall |
6–10 |
|
Push-ups from a floor |
12–15 |
|
Side attacks |
15 on each leg |
|
Return attacks |
15 on each leg |
|
Scissors lying on a back |
60 seconds |
Friday |
|
|
Push-ups headfirst |
10–15 |
|
Push-ups from a bench up the head |
15–20 |
|
Push-ups from a bench on a triceps |
15–20 |
|
Squats with a vyprygivaniye |
15–20 |
|
Attacks with jumps |
20 on each leg |
Councils for beginners
There is a wish to obtain a beautiful relief body as soon as possible, but the beginning athletes have to understand that it is possible to achieve it only later time. Not to do much harm to itself, it is necessary to adhere to the recommendations of professionals in this question:
- The relief can turn out only at the expense of muscles. Fat does not pass into this state in any way.
- It is better to train practically on a hungry stomach.
- Constantly change character and types of exercises that muscles did not get used to monotonous loading.
- Do the maximum number of repetitions in approaches.
- Between approaches there should not be big pauses.
- The weight of the used shells has to be small.
- It is necessary to lower a shell twice longer, than to raise.
- The professional has to make the program of trainings.
- It is necessary to be engaged not more often 3 times a week.
- Rest is also important for formation of muscles, as well as a training.
- For formation of muscles it is strictly forbidden to use steroids.
- Not lifted weight, and technology of performance of exercises is important.
In a pursuit of a beautiful relief you should not forget also about kardio trainings.
Now you know how it is correct to train to receive the tightened impressive body with a beautiful relief of muscles. Follow the provided recommendations — and everything at you surely will turn out.