To gain muscle mass, the 20-minute training plan should be performed at least twice a week intensely, as it is possible to work various muscle groups and promote muscle mass gain. This type of training is an interesting option for times when the person does not have much time, but also does not want to stop training.
The hypertrophy training plan for those who want to gain muscle mass can be done at home, as the exercises only use their own body weight and do not need to use gym equipment. This plan mixes two types of movements, the active ingredients, which allow a greater increase in muscle mass, and the isometric ones, perfect to help tone.
- However.
- To have the desired results.
- In addition to performing the training intensely and regularly.
- It is important that the person has a healthy diet and according to the goal.
- Being necessary to consume more calories than are spent.
- Consume good fats and to increase the amount of proteins ingested during the day.
- Find out what to eat to gain muscle mass.
Also, keep in mind that the exercises in this plan should be performed twice for about 30 seconds and the rest should be 15 seconds. Between each exercise group, the rest time should also be 15 seconds, except for triceps exercises, where the rest interval should be 30 seconds to allow muscle recovery.
The 20-minute training plan for hypertrophy can be performed by both men and women, as the intensity and difficulty of the exercises can be adapted to the conditioning of each.
Make traditional pumps for 30 seconds, keeping your arms away from the width of your shoulders and descending to form a 90-degree angle with your elbow. During this exercise, it is very important to keep the abdomen contracted so that the back is always aligned, thus avoiding injuries.
If exercise is very difficult for you at first, try push-ups with your knees on the ground, which helps shorten your body board and reduce the weight on your chest and arms.
Repeat the previous exercise, but this time go down and hold the elbow angle at 90 degrees for 30 seconds. Again, if exercise is too difficult, you can do so by placing your knees on the floor to reduce weight.
Volte a fazer mais 1 série com a flexão tradicional e a flexão estática e, depois, troque para os exercícios de glúteo.
Start by doing a traditional squat, but go up and repeat for about 30 seconds. To perform this exercise, it is essential to maintain a good posture to work the proper muscles and avoid injury. Find out how to do squats correctly.
If you want to increase the intensity of exercise, you can squat with one leg, changing your leg during the second repetition of this exercise.
Do a squat, but this time, instead of going up and down, hold the position down with your knees forming a 90-degree angle with the ground and back straight. Hold this position for 30 seconds, then rest for 15 seconds while moving your legs to relieve pain.
Repeat a series of traditional squats and static squats before moving on to leg exercises.
To do this exercise, get up and step forward until your thigh is parallel to the ground and your knee is bent at a 90-degree angle, then return to the starting position and change your leg, alternating your legs for 30 seconds.
Go with your right leg forward and hold this position for 30 seconds. During the second repetition of the exercise, change your leg and do this position with your left leg in front.
Don’t forget to repeat these exercises a second time, making alternate slits and static slits with your left leg before moving on to triceps exercises.
This is the only plan exercise that requires additional equipment. To do this, place a stable chair or table nearby, then place your palms on the edge of the chair or table. Stretch your legs and sit slowly towards the ground, forming a 90-degree angle with your elbows, and climb without touching the ground, just with the force of your triceps. Repeat for 30 seconds.
If exercise is too difficult, try to bring your feet closer, without stretching your legs, as this will reduce the weight you need to lift with your muscle.
Repeat the exercise, but when you descend, hold the position for 20 to 30 seconds and just climb back up until after that time to rest.
This exercise is excellent for toning muscle and can therefore cause a great burning sensation. If it hurts too much, try bending your knees.
Repeat these 2 exercises again and, at the end, take a 30-second break before moving on to calf exercises. If you don’t drink water while exercising, take the opportunity to drink water and recover energy.
Lift and lift your feet until your toes are flat on the floor and your legs straight, then come down, but don’t touch the ground with your heel and get back up. Do this exercise for 30 seconds.
Repeat the previous exercise but hold the position for 20 to 30 seconds. If you exercise more intensely, you should change your feet during the second repetition.
Repeat this series of 2 exercises before resting for 15 seconds and moving on to abdominal exercises.
Lie on the ground and lift your legs as high as possible, then lift your back slightly off the ground and, with your arms outstretched, try to stretch your hand as close to your foot as possible. Lie on the ground again, but don’t lower your legs and repeat for 30 seconds.
If this exercise is too difficult, start by doing traditional abs, slightly lifting the back of the floor and keeping both feet on the floor.
Repeat the previous exercise, but hold the position when your back is up and your hands near your feet for 30 seconds or until you can’t anymore.
Repeat this series of exercises before moving on to side abdominal exercises.
Lie on your side and lift your body by touching only your forearm and feet on the ground. Keep your body straight, then lower and lift your hips slightly, but never touch your buttocks on the floor. Repeat for 30 seconds.
If the exercise is too difficult for you, make the side plate by keeping your knees on the ground.
Repeat the previous exercise, but instead of lowering and raising your hips, hold the position for 30 seconds without dropping your hips.
Don’t forget to repeat this series, but switch sides to work the muscles on the other side of the abdomen, on the second repetition. Then rest for 15 seconds and move on to the last exercise.
To do this exercise, lie on the floor with your legs and arms outstretched, then lift your legs and arms slightly and lower. Repeat for 30 seconds.
Repeat the previous exercise, but remain in position with your arms and legs raised from the ground, as shown in the image, for 30 seconds.
Before completing the plan, repeat these 2 exercises again, then stretch out to avoid muscle damage. See some stretches you can do after training.
To increase the development of muscle mass, learn what to eat, before, during and after training, to provide the amount of energy and protein needed in the following video: