Sports and FitnessBody-building

Drying program for men and girls

A very important point in the burning of subcutaneous fat - to understand that you need not only a training program for drying. The key factor is also the right diet. But this is a completely different topic for another article. This will raise the question specifically about what the training program for drying should be.

Before executing any program, it is necessary to conduct a ten-minute warm-up. Remember that after a good workout you should have a drop of sweat on your forehead. If this does not happen, then do not stop doing.

For men

The training program for drying, described below, is made up for all seven days of the week. It can not be advised to beginners, since it presupposes the availability of skills and a certain level of physical training.

For each day, training is defined for specific muscle groups, and there are also cardiodes. In principle, their order can be changed, but the exercise in exactly the order that the drying program offers is tested in real life and has positive results.

On the first day you need to work the pectoral muscles, and also do exercises on the abdominal muscles. The next day you need to pump your back muscles. The training program for drying implies the execution on the third day of exercises for deltoid and trapezius muscles. On the fourth day you need to rest a little and you can do cardio. On the fifth day you need to work out the muscles of your legs and do exercises on the press. On the sixth day, the training program for drying involves doing exercises to pump the muscles of the hands. On the last day of the training week, do cardio.

Next, we will analyze each day separately and from what specific exercises the training program for drying for men consists.

At once it is necessary to say that running is present as a hitch every day, except for those in which cardio training is performed. And it always runs at the end of the exercises. Why so? By the end of training in the body there are less carbohydrates, from which the body can draw energy, therefore, the body will receive energy by burning fat stores.

Also, a simple morning run is used as cardio workouts, the effectiveness of which has been tested by many well-known athletes. In the body in the morning there is a shortage of carbohydrates, which he spends on the functioning of the internal organs during sleep. If at this point, on an empty stomach, run, then fat will automatically be burned for additional energy.

When drying the body is to increase the usual number of repetitions. Do them from 12 to 15-20 in one approach, depending on the complexity of the exercises. Keep to these figures when doing the program exercises. Approximately 3-4 approaches. If you train with such recommendations, then the training program for drying the body will help to quickly achieve the goals.

Day 1

1. Dumbbell cultivation lying on a bench with a slope of 30 degrees.

2. Hammer.

3. Crossover. It is necessary to execute a drop-drop. One approach is done in two steps: first make repetitions - 12-15 times, reduce the weight by 20% and make another 8-10 times without rest. In each of the stages, you can change the grip of your hands to better feel the specific areas of the pectoral muscles.

4. Butterfly.

5. Exercise for the press that you love to do.

6. Running on the treadmill for 5-10 minutes.

Day 2

1. Thrust of the vertical block to the chest. In this case, do not reject the housing back. Try to make the back stand upright and be bent at the top.

2. Thrust dumbbell with one hand standing in the slope. Do not take a lot of weight, feel every centimeter of movement.

3. The traction of the horizontal block. You can perform both a narrow grip and a wide one. Do as you are comfortable.

4. Thrust from the upper block on straight arms. Concentrate all your attention on the back muscles. All other muscle groups try to turn off.

5. Hyperextension.

6. Running on the treadmill for 5-10 minutes.

Day 3

1. Pressing dumbbells while sitting. Performed on an inclined bench, set the angle slightly more than 90 degrees.

2. Lifting dumbbells in front of you (alternately). At the upper point, you should hold your hand for 1-2 seconds and then slowly lower it to its original position.

3. Dumbbell cultivation in the standing side. It is necessary to execute a drop-drop. One approach consists of three parts: first perform with a weight of 12-15 times, reduce the weight by 20% and make another 6-8 times, then reduce the weights of the dumbbells by 20% and do the maximum possible number of times without rest.

4. Raising the hands in the "Nautilus" simulator (on the rear beam of deltoid muscles).

5. Shaggy standing dumbbells.

6. Running on the treadmill for 5-10 minutes.

Day 4

1. Running in the morning 5-10 km, depending on the preparation.

Day 5

1. Leg extension in the block. Each approach is done in two stages: make 12-15 extensions, reduce the weight by 20% and make another 6-8 times.

2. Flexion of the legs in the block. Each approach must be performed in two stages: make 12-15 bends, reduce the weight by 20% and make another 6-8 times.

3. Squats in the machine tool Smith. Keep your feet on the width of your shoulders, you can still.

4. Falls with dumbbells. It is better to do them, "striding" through the hall. Load always only the leg, which is stepping forward (front).

5. Carry out your favorite exercise on the calf muscles. You can use a drop-box.

6. Exercise for the press that you love to do.

7. Running on the treadmill for 5-10 minutes.

Day 6

1. Thrust in the block on the bicep.

2. Lifting to the biceps, lying on a bench with an angle of 45 degrees. Pay attention to supination.

3. "The Hammer".

4. Lifts on the biceps in the "music rest" simulator.

5. Extensions to the triceps in the block.

6. French press of dumbbells while sitting.

7. Extension of one hand in the upper block.

8. Push-ups from the floor. It is necessary to make approaches with the maximum number of repetitions.

9. Running on the treadmill for 5-10 minutes.

Day 7

1. Running in the morning 5-10 km, depending on the preparation.

This training program for drying for men is not designed to last longer than 30-45 days, otherwise it can deplete the body. Of course, you need to understand the complexity of the process, such as drying the body, for men. The training program given above can be changed if you do not feel the proper effect on any workouts. You can try changing exercises or days in some places.

For women

Given the characteristics of women's workloads and exercises, the following program of training for drying for girls is proposed. It involves doing the same exercises three times a week. It does not divide the muscles into groups, as in men, but at the same time the execution of such a program will help to "dry out" women in the gym.

Exercises must be performed by a superset, that is, they (from one point) alternate with each other between approaches. The number of approaches in all cases - 2-3, the number of repetitions should be at least 20-25, and there already see how you feel.

1. Alternate in the approaches the following exercises: jumping on the rope (about 5 minutes) and doing twists on the press.

2. Squat with a barbell, press the legs in the block, hyperextension.

3. The pull of the vertical block, push-ups from the floor, the pull of the horizontal block.

4. Running on the treadmill for 10 minutes.

5. Twisting on the press with raised legs.

6. Deadlift, breeding, and then bending legs in the simulator.

7. Linkage, butterfly, mixing legs in the simulator.

8. Dumbbells, leg extension in the machine, twisting on the press.

9. Running on the treadmill for about 10 minutes, the time can be changed depending on the remaining forces, but preferably not less than 5 minutes.

One such training should take approximately 1.30 hours. Weight should be set small so that the body has enough strength for all approaches and exercises of the program.

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