Simplifying the process, the key to having a good muscle mass It’s a good training. No doubt. But there are some factors that make exercises more effective and that they can make a difference.
Let’s take as an example a training of lower body. To have strong and toned legs you have to exercise them in the right way. In this way, in order to achieve a complete transformation and focus the work on the muscle group well, the ideal would be to perform a few two lower body sessions per week thus dividing the work into two halves in order to work all the muscles.
As a general rule, the work of the leg muscles allows to carry out very demanding workouts in which the demand for oxygen is high and the heart rate accelerates, with which the burning of energy is high and the work is doubly effective, both for toning and losing fat.
First phase
Here comes the trick: for the training to be really effective warm-up must be conscious and take one importance special. It is no longer only useful to avoid injuries and for progressive entry to work, but it is really recommended so that the mind-muscle connection allow quality work.
The warm-up is necessary to prepare the body for the subsequent effort, and must be adapted to the type of exercises that are going to be performed. In addition to allowing us to mobilize the joints which will later be involved in effective work, also allows us to awaken the muscles that will come into action during training. What he will do, therefore, will be increase heart ratethe muscle temperature and will promote oxygenation in the blood that will reach the muscles.
heating structure
Thus, you should reserve some 10-15 minutes to heat before training in which we have time to do about three or four exercises. For example, in the case of a leg routine in which squats, strides, quadriceps extension and press are scheduled in the training, some of these exercises should be worked on in the warm-up, but weightless or complementary movements.
First of all, it is advisable to start the warm-up with 5-10 minutes on a treadmill, which can be done, for example, by walking fast on a steep slope. And after that, in this case focused on the lower body, it could start with three or four rounds of 20 squats, 20 alternate lunges and 20 jump squatsfor example.
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Carrying out these three exercises without weight and without resting between them will allow us to go warming up and that our muscles gradually prepare for the subsequent effort. Also, being a type of aerobic effort it will elevate the pulsations and by involving the main muscles that will later be exercised, it refreshes the connection that exists between the mind and the muscle.
In this sense, for a good activation of the nervous system it is also interesting to carry out what is known as approximation series for exercises whose purpose is to go increasing exercise weight that is going to be done little by little and start counting the series as soon as the weight indicated in the routine is reached so that these series, known as effective series, start from a correct weight in relation to the effort that is asked of us.