Yes, you can really train well, without spending hours at the gym. Use your time as efficiently as possible with a proven program of heavy basic training. Find out more.
Author: Diana Rini
Do you have a lot of free time? After all, the problem of lack of time, many people call as a reason that they do not exercise regularly on the fitness program created for them. So, is it possible to combine a busy life schedule with effective training?
The answer is yes, it is possible to train efficiently and efficiently without wasting hours of your time in the gym. The main thing here is to know how to create a program consisting of basic exercises. Basic exercises can help you use your time in the gym to the maximum and conduct excellent training in a very short time.
Integrated or isolated exercises?
All exercises are divided into complex ones that involve more than one muscle group, or isolated, developing one specific group of muscles.
To increase the effectiveness of training, it is complex exercises that are recommended, since for 8-10 repetitions in the approach they stimulate the growth of the basic muscle groups and in a short time literally change the physique. In addition, complex exercises are multi-joint movements, in which several muscle groups are involved simultaneously.
Bench press, for example, is a multi-joint movement, since both elbow and shoulder joints are involved in its implementation. Thus, bench press involves several muscle groups, including the muscles of the chest, shoulders and triceps.
On the other hand, bending hands with dumbbells on the biceps is a vivid example of a single-joint exercise. When it is performed, only the elbow joint works. This movement involves only the biceps, and, of course, is more isolated than a complex exercise.
Thus, if you are aiming at quality training with the development of the maximum number of muscle groups in the minimum time, your choice is complex exercises. Working with several muscle groups within the same exercise, you can perform less of them, and ultimately reduce the total time spent in the gym.
Complex exercises increase strength and volume also more efficiently than single-joint isolated exercises. This does not mean that isolated exercises are ineffective. Exercises that isolate individual muscles and muscle groups play an important role, especially when it comes to advanced athletes. However, if you are very limited in time, you should give preference to complex training.
An additional bonus of complex exercises is that they are more functional in everyday life, in which we often have to perform movements involving many joints (for example, when we sit or get up). They can also be useful in various sports, where movements are predominantly complex.
Complex exercises to achieve impressive results
Are you afraid to look like the Hulk? Most people do not have to worry about becoming too big if they train with weights. Especially do not do this to women whose bodies do not produce the hormone testosterone needed to build up huge muscles.
For an effective workout, do not forget to include in your program this truly royal group of time-tested exercises that will help you gain the necessary form and charge with energy for further training!
Unqualified is the king of all exercises for the lower body. And in general, it is one of the best complex exercises. The squat works out the main muscle groups, including the muscles of the buttocks, thighs and calves. The squat also develops the muscles of the abdomen and back, which are used to maintain balance during the exercise.
Just like the squat, attacks are one of the main exercises for the development of the lower body. The falls are another remarkable multi-joint exercise. Unlike isolated exercises, such as unbending or flexing legs, lunges are especially useful in daily life and sport. This exercise works through the entire lower part of your body: press, back, buttocks (especially well) and the muscles of the back of the thigh.
When it comes to the upper body, the good old bench press is beyond competition. This is the basic exercise for the development of the muscles of the chest, which also develops the muscles of the shoulders and arms.
Do this exercise correctly, and you will see how your back is literally growing and taking shape in your eyes. You will also be surprised at how toned your hands are, despite the fact that you have not done bicep exercises.
A great exercise for the development of upper and middle muscles of the back, the rear beams of deltas and wrists. It's also great for pumping biceps and forearms.
Pressing dumbbells above your head is a wonderful exercise for the development of the muscles of the shoulders, upper back, neck and arms.
This exercise, which develops the muscles of the abdominal region and is performed on the floor, is one of the best exercises for the target pumping of the muscles of the press, including the upper, lower and oblique muscles.
Try to perform these exercises at least for 8 weeks. To achieve optimal results and reduce the likelihood of injury, do not hesitate to ask professionals or trainers of the hall to show you the technique of correct and safe performance of exercises.
Basically, one approach in 8-12 repetitions, after which muscular fatigue is achieved, is enough. Muscle fatigue is a condition where the last few repetitions are difficult to accomplish, but the technique remains correct. It is these latter repetitions that create a training effect and stimulate changes in muscles in the shortest period of time.
Additional approaches, of course, can be of some use, but in order to feel the result, one approach is enough, especially if you are just starting to train.
Do not worry about the fact that in the beginning you will have to spend several workouts to feel the suitable weight for you personally. The most important thing for you is to learn how to do the exercises correctly.
Use this time to teach yourself to initially do everything with the right technique. In the future, this will save you from having to go back and correct mistakes. As you progress, you can easily reach the level of 12 repetitions without technical flaws. After this is done, you will need to increase the weights at the next workout. Exercise intermittently on different days of the week, for example on Monday and Friday, let the muscles recover. Lessons every day or more 3-x once a week at the initial stage can lead to overtraining and do not give the expected result.
Another way to stimulate the muscles is to change the position of the hands when performing certain exercises (for example, narrow or wide grip), changing the position of the legs (wide / narrow stance or feet are parallel / diluted) or the angle of the whole body (try to do bench press with inclined plane, and not just bench press from a horizontal bench). All this will allow you to diversify your workouts and avoid overtraining.
It is proved that complex exercises are most effective in building muscle mass. Before you grab for weight, do not forget to stretch your muscles. For example, before starting a workout, you can run for a few minutes on the treadmill. And of course, even after training, you need to do stretching exercises.
Warm-up before training and recovery after
Warm up and recovery must be an integral part of any training program. The purpose of the warm-up is to prepare the body for training by increasing the flow of blood to the heart and the muscles that are to be trained.
The lack of warm-up before starting a workout can limit the functionality of the muscles, as well as increase the risk of injury. A few minutes to prepare the muscles can save you many problems in the future.
Often, after the last repetition, people immediately go to the shower. Although recovery from training is also a very important aspect of the training process. Recovery will return your body to a state that preceded the workout and relieve the muscles of painful sensations.
Restoration guarantees that a normal venous outflow to the heart is carried out. This is very important, since a large amount of blood was in the working muscles.
Stretching develops flexibility, helps to get rid of lactic acid, which accumulates during training and helps to prepare the body for the next. Stretching is often neglected. This is fundamentally wrong, stretching helps to lengthen muscles and allows them to perform movements with greater amplitude.
Stretching should be felt in the muscles, and not in the joints. Stretch only until you feel the tension in the muscles and stay in this position for 10-20 seconds. Pain is the first sign that stretching is wrong. If you feel pain, stop and take a more comfortable position.
So, the next time you have a temptation to "hammer" into your workouts, because you do not have time for it, remember that you can train quickly and smartly, using the above complex exercises. In combination with a long sleep, a balanced diet and a positive mood, you will see tremendous shifts in improving your physical level.