Basic Workout Style Exercises to Strengthen and Grow Muscles

By Yraa #able, #according, #achieve, #activates, #activity, #adapting, #additional, #advised, #allows, #amount, #angle, #approach, #approaches, #army, #athletes, #average, #avoided, #bars, #based, #basic, #basis, #beginners, #bend, #between, #blood, #Body, #both, #bringing, #brushes, #called, #cannot, #capabilities, #cardio, #carried, #carry, #circulation, #classes, #classic, #complex, #complexes, #consequently, #consume, #contribute, #correct, #crossbar, #days, #development, #different, #difficult, #direction, #distance, #doing, #down, #due, #each, #eat, #effectiveness, #effects, #elbows, #element, #endurance, #enhance, #equipment, #even, #example, #exceeds, #exercises, #exit, #experienced, #extremities, #fact, #failure, #faster, #feature, #fitness, #fixing, #floor, #flow, #fluid, #formed, #girdle, #Good, #gradually, #grip, #grips, #groups, #grow, #Growth, #hands, #hang, #hanging, #held, #help, #Helps, #high, #highest, #hitch, #horizontal, #implementation, #improve, #included, #includes, #increasing, #initial, #injuries, #instead, #intense, #intensive, #interval, #joints, #kind, #knees, #krepatura, #least, #leg, #legs, #level, #lifting, #lifts, #Light, #limbs, #load, #loads, #lower, #mass, #Massage, #master, #maximum, #minutes, #modern, #move, #movements, #muscle, #muscles, #must, #noticeable, #novice, #options, #otherwise, #overall, #palms, #part, #perform, #performed, #performing, #period, #physical, #physical activity, #plan, #popular, #practices, #prepare, #press, #prevent, #prevents, #procedures, #processes, #production, #productive, #Products, #promote, #proper, #protein, #providing, #pull, #pull-ups, #push, #push-ups, #qualitative, #qualitatively, #raises, #recommended, #recover, #regeneration, #regular, #repeated, #repetitions, #reps, #required, #rest, #results, #reverse, #right, #rotations, #running, #second, #session, #set, #sets, #setting, #shoulder, #shoulders, #sides, #significantly, #sleep, #special, #speed, #squats, #stage, #standard, #start, #stimulate, #straight, #street, #strength, #strengthen, #stretching, #study, #support, #swings, #take, #technique, #third, #three, #thus, #times, #tips, #tissues, #torso, #training, #turn, #turns, #type, #Types, #uneven, #ups, #used, #using, #variations, #variety, #various, #vertical, #vitamins, #volume, #warm, #way, #week, #weight, #weights, #while, #wide, #width, #working, #workout

Work­out is a mod­ern direc­tion of fit­ness, which dif­fers from all its oth­er types. The basis of the work­out is basic exer­cis­es with your own weight, per­formed on the hor­i­zon­tal bar and uneven bars. This way of pro­vid­ing phys­i­cal activ­i­ty is also called street sports. It is most pop­u­lar among young males, because it allows you to strength­en the mus­cles of the shoul­der gir­dle and achieve its active growth, as well as improve such body capa­bil­i­ties as strength and endurance.

Features of workout-style fitness training

Work­out fit­ness train­ing is the imple­men­ta­tion of bun­dles and com­plex­es based on var­i­ous com­bi­na­tions of such train­ing move­ments:

    Push-ups with different setting of palms and socks.
    Push-ups on the uneven bars, during which the torso can be in both a vertical and a horizontal position.
    Exercise “Army exit”, performed on both hands over the crossbar.
    Pull-ups on the horizontal bar with fixing the palms on it with various grips.
    Raises of the lower extremities in the hanging on the crossbar.

In the work­out, there are many vari­a­tions of these exer­cis­es. This, in turn, pre­vents the mus­cles from adapt­ing to the loads. A vari­ety of effects on a vari­ety of mus­cle groups, despite the fact that work is most often car­ried out with its own weight and the same type of equip­ment is used, is the main fea­ture of work­out-style fit­ness class­es.

3 day exercise program

3 day exercise program

Begin­ners in this kind of fit­ness train­ing are advised to do at least three times with­in 7 days in order to achieve notice­able results in increas­ing the vol­ume of the mus­cles of the shoul­der gir­dle, as well as the qual­i­ta­tive devel­op­ment of strength and endurance. At the same time, at first, only basic train­ing move­ments should be includ­ed in fit­ness class­es, thus prac­tic­ing the cor­rect tech­nique and increas­ing the over­all lev­el of mus­cle train­ing. At the ini­tial stage, even stan­dard pull-ups can often be dif­fi­cult, so in order to move on to their more com­plex vari­a­tions, you need to mas­ter the clas­sic tech­nique. Oth­er­wise, injuries and dis­ap­point­ments can­not be avoid­ed.

While doing work­out 3 times a week, on the first train­ing day, begin­ners can per­form the fol­low­ing exer­cis­es:

    Pull-ups with such a distance between the brushes on the horizontal bar, which significantly exceeds the width of the shoulders. Repeat in 2 sets 5 to 10 times each.
    Standard push-ups with the palms on the floor. Exercise should be performed the maximum number of repetitions within 1 set.
    Close-grip pull-ups, repeated as many times as possible with proper technique.
    Raises of the lower extremities in the hanging on the uneven bars until a right angle is formed between the straight legs and the body. This exercise must be performed in 2 sets to muscle failure.
    Push-ups on the uneven bars, during which you should take your elbows to the sides. You need to do 10–15 such push-ups in each of the 2 sets.

Dur­ing a fit­ness train­ing ses­sion held for the sec­ond time dur­ing the week, novice ath­letes can per­form the fol­low­ing com­plex:

    Body lifts on uneven bars, in which you should press your shoulders to the body. It is recommended to do at least 10 repetitions in each of the 2 sets.
    Wide grip pull-ups performed to failure in each of 2 sets.
    Push-ups with an average setting of hands. Repeat for 2 sets of 15–20 reps each.
    Pull-ups using reverse grip. This exercise should be performed in 1 approach, which includes the maximum possible number of repetitions.
    The highest possible lifts of straight lower limbs in the hang on the horizontal bar. You should repeat the element in 2 sets, working in each until muscle failure.

On the third train­ing day of the week, fit­ness train­ing using the work­out tech­nique can be car­ried out accord­ing to the fol­low­ing plan:

    Jogging for at least 20 minutes.
    Bringing the knees to the chest in the hanging on the horizontal bar. This exercise must be performed 20 times in each of the 2 sets.
    Lifting the torso in the hang upside down, catching the legs on the crossbar. You need to bend the body 20 times in each of 2 approaches.
    Squats with support on one leg. This exercise is performed with weights for a better study of the muscles of the lower extremities. For a variety of loads, instead of squats, you can do interval running or uphill climbs at high speed.

Tips for Enhancing Your Fitness Practices

Tips for Enhancing Your Fitness Practices

To make work­out-style fit­ness train­ing as pro­duc­tive as pos­si­ble, begin­ners in this direc­tion of ama­teur sports should use the fol­low­ing rec­om­men­da­tions from more expe­ri­enced ath­letes:

    to start the main part of fitness is required only after a good warm-up. It is necessary not only to enhance the effectiveness of training, but also to prevent injuries. Light cardio load and warm-up training movements such as rotations and swings of the limbs, turns and tilts of the body increase blood circulation, stimulate blood flow to muscle and connective tissues, and also contribute to the additional production of special fluid in the joints. All these processes help the body prepare for intense physical activity;
    End your workout with stretching exercises to relax your muscles. In addition, a hitch helps prevent the occurrence of krepatura and activates regeneration processes in muscle tissues, which allows them to recover faster;
    for intensive muscle growth due to regular exercise, it is necessary to eat right and consume a large amount of protein products, as well as vitamins;
    gradually, as the muscles strengthen, you need to master more complex options for performing basic training movements;
    in order for the muscles to be able to recover qualitatively, and, consequently, to strengthen and increase in mass, you need to sleep at least 8 hours a day. Also, during the rest period, it is necessary to carry out procedures that promote blood flow to the muscles, for example, massage.

By Yraa

Leave a Reply