Work your muscles and burn all the fat in half the time than with conventional exercises thanks to these powerful classic gym training exercises but improved for greater efficiency and maximization of training time:
Training for bodybuilding exercises
For rapid muscle growth and fat loss, complete this circuit 3 times up to 3 times a week, with a rest day between workouts.
1. Improve squats
Squats are usually the favorite exercise of all trainers because they work the quadriceps femoral glutes the lower part of the back and the abs. In this exercise, good execution and technique It is crucial, for example, if you do not have a strong core, the back tends to curve, which can probably lead to lumbar problems and reduce the work that should be done on the muscles.
Now, to improve the exercise and increase its power you can add a movement military press. Instead of placing the bar on your back, you should grab it in front and at the height of your shoulders, which will keep your torso straighter and reduce the problems that usually occur with your back while working your muscles more. Abs. At the same time, by adding the military press to the squats, you will also work the shoulders and the tricep without forgetting that you will increase the levels of testosterone and growth hormone, making your muscles grow for much longer.
As for the grip, grab the bar above your hands and at shoulder height. You should lower yourself until your thighs are parallel to the floor and it is once you are getting up you have to lift the bar above your head. Some must be done 8 repetitions.
2. Improve the Bench Press
The classic exercise of Bench Press serves to work all the muscles involved in growing the chest. The problem with this exercise is that it is usually tempting to increase the load which causes movement and form to become incorrect and can cause injuries, while also stopping the muscle from working correctly.
The improvement for this exercise is basically to work it with the best technique possible, returning to its origins. It is advisable to lower the load up to 20%, keep your elbows close to your torso and your hands parallel to your shoulders. To also work the abdomen, do a leg lift when the bar is on the support during rest.
To perform this exercise properly, first stretch on the bench and lower the bar to mid-chest height. Come up from the middle of your chest and stretch your arms. Stay with your heels flat on the ground and tighten your abs so that your body is more stabilized. Once the repetitions are done, and when the bar is back in the support, raise your feet and legs parallel to the ground. Hold on during the entire rest time and thus avoid having to do the plank later. Then repeat the exercise with 10 repetitions per batch.
3. Improve the Inverted Row
The improved version of the inverted row will allow you to increase the most central part of your muscles and strengthen their midsection. The stronger the core of the muscles, the stronger they will be. Best results and higher efficiency of any exercise we do. This also implies time savings and complete work of the abs without hindering the work of the back and of the hands.
To perform this exercise, place the bar on a weight rack or use the multipower, standing underneath it and with the bar at waist height. You must hold the bar with your hands, and you can place your legs on top of a FitBall, just touching with your heels. Once positioned, tighten your abs and go up until your chest touches the bar. They must be done 10 repetitions.
4. Improve the Barbell Row
To achieve great results in back muscles This improved version of the barbell row (bent over row). Before starting the main movement you should do a leg lift while lying on your side. This simple previous step will help activate the glutes and greater fat burning during exercise.
Then try activating more back muscles by combining the bent-over barbell row and deadlift.
(From left to right) Do the barbell row movement toward your chest, lower the bar, and perform a deadlift movement. You should do the repetitions without rest between them for a more powerful work of the muscles and perform some 8 repetitions in each round.
5. Improve Pull-Ups
The pull-ups are a good exercise for bodybuilding and are very complete who work hard bicepsthe absinthe shoulders and the dorsal. Many mistakes are usually made during the execution of this exercise, especially caused by swinging too much.
A study has shown that with 30 minutes of eccentric training, just performing the lowering movement slowly and accurately, has the same benefits as 3 sessions of 60 minutes of weight lifting. A way to improve exercise and increase power is to raise the knees during execution, which will also help to work the six-pack and increase the benefits of the aerobic training done previously.
Use a box or bench to get up on the bar. To perform this exercise correctly, grab the bar with an overhand grip, the palms of your hands facing down, with a shoulder-width grip, and lower your body very slowly with your arms straight and without swinging. In this position, you should bring your knees toward your chest up to 10 times before releasing the bar. Some must be done with 12 repetitions.
Recommendations
To achieve rapid muscle growth and fat loss, you must complete this circuit 3 times, 3 times a week, with at least one day of rest.
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