Training on the terrain

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Beautiful relief body always attracts the eyes of other people, but to achieve a good and clear rendering of all the muscles it is possible not to everyone. Training on the relief in bodybuilding are one of the most difficult. In order to achieve the desired result it is necessary to know the basic principles of the training process and the right diet.

 


to the relief of training include:

  • Weight Training
  • aerobic exercise

 

Strength training – is weight training. Any weight training leads to muscle growth, but not for weight loss. The key to the embossed body is only a limited calorie diet. The most successful exercise on the terrain includes basic exercises that allow you to save a part of the mass, and isolating that attach the muscles to form. Rest between sets per exercise: 30-45 sec. “Pumping” is also widely used.

 

Pumping is the exercise in a large number of repetitions (20 – 40)

 

Aerobic exercise – e execution of exercises of low or medium intensity. Such training improve stamina, strengthens the cardiovascular and respiratory systems and is the most efficient way to burn fat. Aerobic exercise include: running, bike, swimming and brisk walking.

Training program on the relief:

1 Day (chest bi tseps, press)

  • Warm 5 minutes
  • Bench press bar on the horizontal bench 1 * 15; 3 * 6-8
  • Bench dumbbell lying on the bench at an angle of 30 degrees 4 * 10-12
  • Dips 4 * 10-12
  • Crossovers 3 * 10-12 + Pumping
  • Lifting barbell biceps standing 1 * 15; 3 * 6-8
  • Hammer with dumbbells 4 * 10-12
  • Biceps on the bench by Scott 3 * 10-12 + Pumping
  • Twisting prone to maximum 4

 

Day 2 Aerobic load     40 – 60 min   

 

3 Day (back, triceps press)

  • Warm 5 minutes
  • Deadlift 1 * 15; 3 * 6-8
  • Pull 4 * 8
  • Traction unit for a head 3 * 10-12 + Pumping
  • Thrust rod to the belt in the slope of 4 * 10-12
  • Bench press narrow grip 1 * 15; 3 * 6-8
  • Dips 4 * 10-12
  • French bench press 3 * 10-12 + Pumping
  • Lifting the legs in the vise on the bar to a maximum of 4

 

Day 4 Aerobic load      40 – 60 min.  

 

5 Day (foot delta, press)

  • Warm 5 minutes
  • Squats 1 * 15; 3 * 6-8; 2 * 12
  • Leg Extension in the simulator 3 * 10-12 + Pumping
  • bends his legs in the simulator 3 * 10-12 + Pumping
  • Bench press standing barbell 1 * 15; 3 * 6-8
  • Lifting dumbbells ahead 10-12 2 * + Pumping
  • Thrust rod to the chin wide grip 1 * 15; 3 * 6-8
  • Breeding dumbbells standing 2 * 10-12 + Pumping
  • Breeding of dumbbells in the slope of 2 * 10-12 + Pumping
  • The rise of the trunk in the Roman chair to maximum 4

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