Summer is upon us, and now is the right time to give your body a break tonic form e muscular. To achieve the goal in a short time, it is essential to follow a training targeted. We have selected five foolproof exercises which, combined together and with a gradual progression, will allow you to obtain results in a short time. Remember to give your body proper rest between workouts, stick to one balanced diet and adapt the training to your personal skills and goals. Good workout!
1. Heavy squats
The heavy squat is one of the most powerful exercises for building muscle mass in the legs and lower body. To do this correctly, stand with your feet slightly wider than shoulder width apart, lower your body by bending your knees and hips until they form a 90-degree angle, then lift yourself back up to a standing position. Repeat the exercise for 3-4 sets of 8-12 reps.
2. Deadlift
The deadlift is a full-body exercise that engages numerous muscle groups, including the back, glutes, and legs. Keeping your back straight, bend your knees slightly, grab the barbell or dumbbells and lift the weight until you reach a standing position. Perform 3-4 sets of 6-8 reps, making sure you’re using a weight that’s appropriate to your abilities.
3. Bench press
The bench press is one of the best-known exercises for developing chest and triceps muscles. Lie on the bench, place your feet on the floor and lift the barbell, slowly lowering it until it touches your chest, then push up returning to the starting position. Perform 3-4 sets of 8-10 reps, maintaining good weight control.
4. Shoulder press
The shoulder press is a great exercise for developing shoulder and tricep muscles. Sit on an upright bench, lift the weights up to your shoulders and push up by straightening your arms. Do 3-4 sets of 10-12 reps, maintaining good posture and controlled movement throughout each phase of the exercise.
6. Pull-up
Pull-ups are a fundamental exercise for strengthening the back, biceps and arm muscles. Hold on to a bar with your arms slightly wider than shoulders, lift your body until your chin is above the bar, then slowly lower yourself with controlled movement. If you’re just starting out, you can use an elastic band to help you move. Perform 3-4 sets of 6-10 repetitions.
Four points to make training more effective
Rest and recovery
- It’s important to remember that rest and recovery are essential for your muscles to grow. After each training session, be sure to allow at least 48 hours of recovery before engaging the trained muscle groups again. During this time, make sure you are eating a balanced diet that provides enough protein to support muscle growth.
Gradual progression
- To achieve lasting results, it is important to follow a gradual progression in training. Gradually increase the weight used or the number of repetitions to constantly challenge your muscles. However, remember to do it safely and avoid excessive overloading which could lead to injury.
Full body workout
- While the five exercises mentioned are effective for gaining muscle mass, it’s important to include other exercises that target other muscle groups in your workout plan. A full body workout will help you develop a harmonious and balanced physique.
Professional advice
- Before starting any new exercise program, it is always a good idea to consult an experienced exercise professional or personal trainer. They will be able to assess your current fitness, create a personalized program and ensure exercises are performed correctly to maximize results and prevent any injuries.