Workout 14

Good muscle condition - what is it?

The human body is an extremely skillful entity. Each movement of your body is the result of seamless cooperation between several muscles, bones and joints.

Depending on the type of motion you are trying to achieve by muscle reduction, you will need the muscles to develop a variety of strengths.

Hiking requires muscle strength in the legs - the ability to contract tirelessly untold countless times in succession. Throwing requires explosive power - a form of force that seeks to produce the maximum amount of power in the shortest possible time. While lifting the weight, you need maximum power - the goal is to produce as much power as possible, but slowly.

In addition to the engine, you also need a certain amount of strength to maintain different body positions, such as a posture. This is called static power. Slow, fast, and often repeated, movements are referred to as dynamic motion.

The muscles are working constantly, regardless of whether you are moving or not. Your day is filled with dynamic, static, slow, fast, big and small movements. In the best case, everything is done effortlessly and economically, but this is only possible if your muscles are in good shape.

At the other extreme, just everyday routines may require the utmost efforts of your musculature. Muscles of the back and neck get stuck in a half hour for a continuous period of sitting and climbing the stairs gets muscles tired really fast.

Everybody needs strength

Almost every sport enthusiast exercise program includes some strength training. How much and what kind of exercise depends on what type of muscle work is needed in that sport. Marathon runners are required to have good muscle resistance, while pure power is required on some others. Whatever it was, strength training has a clear goal: to improve sport performance.

But what kind of strength does a fitness trainer need and what kind of physical activity does he start? The starting point is that each of us needs a certain dose of strength. Power that we can easily cope with everyday routines: work, cleaning, carrying shopping bags, cutting the lawn, or maintaining the posture. The strength to prevent deceptive back or neck aches and pains. It is the acquisition of power that is thought to be a more reasonable reason for training rather than a mere appearance.

The mere complaint of muscle training as the only motive seems to be just an appearance. Men dream of muscular and women in solid body. But appearance does have a lot of unrealistic expectations. When the expectations are not realized, it will be a disappointment and, with it, the end of the training motivation.

Basic Strength Training

The starting point is that the muscle needs to develop a greater strain, ie resistance, than the normal strain. It can be made differently in motion. The task of fitness equipment is to provide this extra resistance to the muscle to be trained. Whether it is equipment or free weights, the goal is all the same: producing resistance. For this reason, the gym is a great place for muscle training. Resistance can, however, also be produced by the weight of your body against gravity.

Workout 8

Number of training sessions

If you want to develop some of your physical characteristics, the training sessions will repeat at least twice a week - preferably three times. But if you take the dose of everyday realism in the form of an example. It is said that you want to develop the fitness, muscle tone and mobility of your cardiovascular system. If all the features are required to develop the same 2-3 weekly training sessions, we will get 6-9 training sessions per week! We can only say that for an ordinary person this equation does not work. But there is no reason to worry.

Of course you can combine things, include all those parts in the same exercise. When you get your calendar from two to three 20-60 minutes of exercise, you have the ability to do almost miracles. The most important thing is that the whole thing is implemented in a sufficiently realistic way, making it easy to move on a regular basis. Only then can you expect your fitness to improve. There are no shortcuts.

Which movements and in what order?

The choice of practice exercises is most clearly influenced by your training experience. From the very beginning, you will want to include your program in a variety of ways, including workouts, drills, dumbbells, and rods.

At the beginning, it is worth keeping the main emphasis on the equipment. As your training experience gains, you can take more free-weight moves, such as dumbbells and barbells, that add to your muscle fitness, effectively coordinating your ability to balance.

And what order should the movements be made? One recommendation is to proceed from the big muscle groups to the small ones during the exercise. This makes sense simply because of the fact that the exercise of big muscle groups consumes more energy than small ones. The muscles have the most energy at the beginning of the training. You are rested and your training motivation is at its highest.

For example, legs should be exercised before the arms. For the same reason, it is worth investing in the top of the training program especially for those muscle groups that require the most attention in training. Extra attention is needed primarily to your less developed muscle group.

Another general recommendation is to make a basic movement before the isolation movement. The basic movements, where the movement takes place in several joints simultaneously and is triggered by several different muscle groups.

Recommended Practice of Muscle Groups from "big to small" principle:

  • Thighs and buttocks

    Chest and back muscles

    Shoulder muscles


    Forearm and belly

The magic of repeats

Next, it is time to set repeats, series and serial breaks that serve the purpose.

Repeats are not in themselves a magic word that produces results. Repeats must always go hand in hand with exercise weights. If your goal is to increase the size of your muscles with a set of ten repetitions, the weights must be selected accordingly.

If your goal is to improve muscle strength, more "clamping" can and should be left in the series. Note when you decide on the number of sets you are going to train. As power increases, the number of sets should be reduced. This is a prerequisite for keeping the power high enough throughout the training session.

Sharing muscle groups at different exercise days

Sharing muscle groups at different exercise days includes in the experience of more experienced trainees. Only after you have at least four months of regular muscle training, and it is your main form of training, it is recommended that muscle groups start sharing on different exercise days. At the latest, when the number of weeks of muscular training increases to four, muscle groups must be divided into different training sessions. This is also because you are able to guarantee the muscles an adequate recovery time between training sessions.

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