Contact your doctor before taking any diet or exercise plan. Individual results may vary.
You are in the gym and just finish another bench press. You sit down, wink in the mirror and suddenly you realize it. Or you’re just strengthening your legs and suddenly you think why you have not done it yet. It’s simple – your body finally needs to gain muscle and strength.
Those who have been strengthening for some time and achieving satisfactory results have once had to take that first step. The reasons for gaining more muscles are several. Maybe you are engaged in some kind of collective sport and you want to strengthen your body and improve your fitness and have more of the game. Or you just want to get more muscle to make your body work both sophisticated and slim. Whatever your reasons and goals are, muscles are always a challenge and can not do without motivation and information. In this article we offer five ways to gain muscle and strengthen the body. You only have enough motivation and motivation and we can start!
1. Increase the strength gradually
If you want to gain more muscle in the long run, avoid drastic jumps to the next level and focus on performance that matches your physical fitness. Rather, plan a gradual increase in the weight of the dumbbells, add the balance best every week. The following diagram will give you some examples of how to plan a gradual increase in weight relative to your current fitness.
Note: The following weighting scheme, ranging from 2 to 10 percent, is based on the recommendations of the American College of Sports Medicine.
|An example of a gradual increase in load for benchpress with two handles|
|Start with 15 kg blades on each side of the dumbbell and after a week
add 1 kg to each side.
2.Power with dumbbells, scales that make a difference
|Fig. No. 1: Select free dumbbells for classic booster exercises such as squats.|
3. For most exercise exercises, choose free dumbbells
4. Focus on the correct order of exercise exercises
Work on larger muscles will give you a lot of energy and concentration during training, so focus first and then focus on smaller muscles. If you replace this order, it may happen that after working on smaller muscles you will no longer have enough energy and exhaustion you will no longer be able to deliver enough muscle training to the larger groups of muscles. Schedule your reinforcement to make more difficult exercise exercises such as bench press, squats, and sneaks at the start of your booster training. This will prevent premature fatigue and exhaustion, which will prevent you from completing the complete exercise. Longer boosting will also burn significantly more calories, so you will be a little closer to a slender and elaborate figure.
|Fig. No. 2: Have you achieved the desired result and have the muscles you wanted?Keep them as long as possible! Reduce calorie intake and your character will look even better.|