Many professional athletes and just amateurs often face the choice of which training system to choose for themselves. People who already have significant mass are advised to work on the relief, that is, get rid of excess calories and leave only muscle fibers on their body. Those who suffer from a lack of kilograms, the first thing is recommended to start
training for the mass. Our task today will be to identify the distinctive features of the terrain training. The program, the specifics of the exercises, the number of repetitions, diet - all this depends on the choice and goals of the training.
Training ideology
The very first thing you need to change your mind about the progress of training. Pursuing the terrain, you need to perform heavy and intense repetitions and sets, the result of which is the so-called short (no more than an hour) training. Weight training is accompanied by a significant training duration. Thus, engaging intensively and with large weights for a small number of repetitions, a person will work specifically to study and detail the muscles. But this approach to training several times faster consumes the available energy of the body. In this regard, the training program for muscle relief is based on a duration of 45-60 minutes.
Further efforts will cause negative consequences, expressed in overwork. After warming up, you should immediately begin heavy intense repetitions. This is the second important moment of
training for relief, the program of which excludes any warm-up weights. The point is that body fatigue begins to accumulate literally from the first working approach, thereby reaching its climax near the end of the training process. The highest energy charge during training occurs in the first 15 minutes, this should also not be forgotten.
Approaches and repetitions
As mentioned above, when choosing a workout for relief, the program should consist of a small number of exercises, the number of which for each muscle group should not exceed three or four. The number of approaches is no more than 4, and repetitions are best done 6-8 times. Thus, the maximum intensity of the study of muscle fibers is provided, of course, when working with large weights (80% of the maximum). Try to relax less between sets and reps to maximize muscle blockage. Intensity is the key to any workout. The program, in addition to exercises for the main muscle groups, should contain several exercises for the press. Two or three will be enough if they are unstoppable.
It is important to understand that this muscle group consists of several departments: upper, middle and lower. It is best to perform twisting on the upper and middle sections, and
raising the legs while lying down perfectly pumps the lower section. Training on the relief of the press can be carried out both with weighting, and without it.
Important point
And finally, such an important nuance. Aerobic exercise is an integral part of a workout for relief, the program of which involves burning fat in large quantities. These include treadmills, steppers and exercise bikes. Aerobic exercise is best done at the end of the entire training process or in the morning.