To gain muscle mass it is necessary to perform anaerobic exercises, after a training of 20 minutes, at least twice a week intensely, in this way it is possible to work various muscle groups and promote the gluttony of muscle mass.
This routine is ideal for people who don’t have much time but don’t want to get in, these exercises can be done at home due to the use of body weight, so you don’t need to use the gym device. This routine includes two types of movements: active substances that allow for greater muscle gain and isometrics perfect to help tone.
- However.
- To achieve the desired results.
- It is important that the person combines the routine with a healthy and balanced diet.
- Find out what to eat to gain muscle mass.
Before starting training, heat should be performed to reduce the risk of injury, conditioning the body for training. See what stretching exercises can do
To perform this workout routine, each exercise group must be repeated twice, with 30 seconds of exercise and 15 seconds apart. Between each exercise group, the rest time must also be 15 seconds, except for the interval between 6 and 6. 7th exercise, which should be 30 seconds to allow muscle recovery.
The routine can be performed by both men and women, allowing to adapt the intensity and difficulty of the exercises to the capacity of each character.
Perform traditional push-ups for 30 seconds, keeping your arms level and even forming a 90-degree angle with the strings. During this exercise it is very important to keep the abdomen contracted so that it extends well aligned, avoiding injury.
If exercise is very difficult at first, it is necessary to bend with the wheels resting on the ground, help reduce the weight on the pecs and arms, although it is easier to bend. See how to do sitadillas correctly.
Repeat the previous exercise, but this time hold and hold the position at the 90 ° angle for 30 seconds. Again, if the exercise is very difficult, you can do it by placing the wheels on the floor to decrease the weight.
I was doing a number of more traditional push-ups and a series of static bending and continuous buttock exercises.
Make a traditional seat and lift, repeat for 30 seconds. To achieve this exercise, it is essential to maintain a good posture to work the proper muscles and avoid injury.
If you want to increase the intensity of the exercise, you can try to create the seat with a leg sole, changing legs during the second repetition of the exercise.
There is a seat, but in this exercise, instead of climbing, hold the position and the wheels should form a 90 degree angle with the ground and the space should be straight, hold this position for 30 seconds and rest for 15 seconds moving. your legs to ease the pain.
Repeat again a series of traditional squat and a static squat, before performing leg exercises.
To do this exercise, hold the cake and then walk to the side parallel to the ground and around the 90 degree angle, then return to your original position and switch legs, alternating legs for 30 seconds.
He fastened the zipper with his right leg and held the position for 30 seconds. In the second repetition of the exercise, the zanza is performed with the left leg.
Remember to perform the series of each exercise, performing alternate and static ditches with your left leg before moving on to tricep exercises.
This is the only routine exercise that requires additional equipment. To do this, place a table or table barn and then place your hands on the edge of the table as shown in the image. With your legs outstretched, you’ll “sit” to Form a 90-degree angle with the laces and the up valve, so as not to touch the ground. Repeat for 30 seconds.
If exercise is too difficult, place the worst parts around, without extending your legs, because you reduce the weight to lift with the muscle.
Spray the exercise again, but keeping the position for 20 to 30 seconds, I’ll be back that hour to rest.
This exercise is excellent for toning muscle and can therefore cause a burning sensation, in case it causes a lot of pain, bends the wheels.
Repeat these two exercises one more time and, in the end, take a 30-second break before moving on to the pants exercises. If you don’t drink water during workouts, remember to drink it well and get your energy back.
Then lift your heels with your fingers resting on the floor and your legs stretched out, then I should not touch the ground with your heels and repeat it, do this exercise for 30 seconds.
To increase the intensity of the exercise, I have a piece of cake on the floor and then change the cake during the second repetition of the exercise.
Repeat the previous exercise but hold the position with your heel raised for 20 to 30 seconds. If you are exercising more intensely, you should change the cake in the second repetition.
I would like to repeat this series of 2 exercises, rest 15 seconds and move forward with the exercises for the abdomen.
You should lean on the ground, lift your legs and stretch them as far as possible, then slightly extend the ground with your arms outstretched, try to reach your feet as far as possible. Then come down, without falling, and repeat for 30 seconds.
If this exercise is very difficult, try doing traditional abs, slightly lifting the floor and keeping your feet on the floor.
Repeat the movement from the previous exercise but hold the position to increase space, trying to keep your hands close to your feet for 30 seconds or more on power.
Highlight this series of exercises once again, before moving on with abdominal work exercises.
You should lean to one side and lift your body, leaving only your forearm and feet on the ground. I keep my body straight as if I were changing my image, and the boy goes up and up the slope slightly, but he still touches the skin. Repeat this movement for 30 seconds.
If you think exercise is very difficult, make sure the side plate keeps the wheels resting on the ground.
Repeat the previous exercise, but instead of crashing and returning to the same position for 30 seconds, without dropping it.
Don’t forget to repeat this series one more time, but switch sides to work the muscles on the other side of your abdomen during the second repetition. After a 15-second break and finish the last job.
To perform this exercise, lie on the floor of your mouth with your legs and arms outstretched, lift my legs and arms slightly and return to the original position. Repeat for 30 seconds.
Repeat the previous exercise, but hold the position with your arms and legs raised on the ground, as shown in the image, for 30 seconds.
Before completing the routine, repeat these 2 exercises again and after doing stretching exercises to avoid muscle injury.