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The best gym workout plan to get you better at exercising



There are several benefits to following an exercise plan designed to make you more efficient. Power moves are fun to start with – they involve big, quick movements, and they are satisfying because you feel like you are exercising in a pretty tough way.

You can even feel like a top athlete. And so should you, because power moves are an important part of any professional athlete’s training regimen. They use them because they target the fast-twitch muscle fibers that are responsible for improving speed and generating strength. The lucky side benefit of not being a professional athlete is that targeting these muscle fibers will also help you build muscle and burn fat.

How it goes

Follow the instructions for sets, repetitions, and rest times for each movement for maximum benefit. Do each workout once a week for four weeks to increase the amount you lift each week. And make a note of how much you lift in each session to stay motivated.

Training 1

1 two-hand kettlebell swing

Sets 5 Representative 5 Rest 60sec

Why This full body movement works all of the muscles in your back chain and teaches the explosiveness you need to do everything from punching to jumping on a box. Remember, it’s a swing, not a squat: all you need to do is bend your knees as far as you would before a big jump.

How With both hands, swing the kettlebell between your legs, then slide your hips forward to bring it to head level, keeping your arms relaxed. For the next rep, swing the kettlebell back without bending your knees too much.

2 High pull from the ground

Sets 5 Representative 5 Rest 60sec

Why This gives you some of the explosive benefits of triple extension of weightlifting movements like snapping and cleaning, but is much easier to do since you don’t have to fall under the bar to crouch or catch overhead.

How Start in a deadlift position with a double shoulder width grip. Keep your shoulders above the bar and do not round your back. Begin the pull by straightening your knees without changing the angle of your torso. When the bar passes your knees, straighten up and pull your elbows up and back with a swing and raise the bar to chest level.

3 Front crouch

Sets 5 time 5 Rest 90sec

Why Moving the bar in front of you puts the focus on your quads, but it also makes the movement safer. You are less likely to tip over and put your lower back at risk. If you don’t have the elbow flexibility to perform the Olympic lift version (bars at your fingertips), use this variation.

How With your hands above your chest, remove the bar from the rack and prop it over the front of your shoulders. Lower yourself into a crouch, holding your chest up, then pull through your heels to get up.

4 tuck jump

Sets 3 Representative 6th Rest 60sec

Why Whether you’re jumping on a box or bench, or just jumping off the floor, this movement builds explosive strength (or, if you’re doing it for repetitions, cardio endurance). Remember to keep your knees as high as possible.

How Bend your knees slightly, then jump as high as you can. Bring your knees up towards your chest. Land as gently as possible.

Training 2

1 climber

Sets 3 Representative 6, 8, 10 Rest 60sec

Why This movement can be done with high repetitions and short toe touches on the floor for speed and fat loss. But when you bring your knee to your chest, it affects your core and lower abs.

How Start in a position similar to a sprinter on the starting blocks. Bring one knee forward and over your body, then return to the start. Repeat with the other leg, keeping the movement slow and controlled.

2 dumbbell squats

Sets 5 Representative 5 Rest 60-90sec

Why This is a very challenging move because the range of motion is so great. This gives your cardiovascular system a real test and builds explosive strength endurance.

How Hold the dumbbells at shoulder level. Drop down into a crouch and keep your knees in line with your toes and chest. Then stand up firmly while pressing the weights over your head at the same time.

3 Bent over row

Sets 5 Representative 5 Rest 60-90sec

Why It’s the best backbuilder bar ever. It also compensates for your pushing and provides you with a stable base for push-based movements. For variation as you get ahead, try the Pendlay series, where each rep starts on the floor.

How Hold the bar with a shoulder width grip and bend your knees slightly. Bend at your hips until your torso is at an angle of approximately 45 degrees from the floor. Pull the bar up to touch your sternum, then lower it under control. If you move your torso to move the bar, the weight is too heavy.

4 crouch jump

Sets 5 Representative 5 Rest 60-90sec

Why Focusing on explosiveness will target the fast-twitch fibers of your body and help you burn fat (or sink three pointers). Use this as a safe and effective finisher. You can give everything without risking injury.

How Follow the same motion as the squat, then explode from the floor of the repetition from the floor. Get as high as you can and roll back in between reps to make sure you have as much airtime as possible.

Training 3

1 dumbbell overhead press

Sets 3 Representative 10 on each side Rest 60sec

Why This classic shoulder builder is easier on your rotator cuffs (the small stabilizing muscles around your shoulders) when you work with dumbbells, as your hands can rotate naturally. The “military” version of this – done with your feet together like you’re on parade – is a bit tougher at its core.

How With your feet shoulder-width apart, hold a dumbbell in each hand at shoulder height. Keep your chest up and your core muscles tight. Push the weights straight up, keeping your core tensed until your arms are extended above your head. Lower under control.

2 Press press

Sets 3 Representative 6-8 Rest 60-90sec

Why Adding an explosive drive to the overhead press mimics the real-world movement – imagine putting a heavy bag in an overhead locker – and allows you to shift more weight than a rigorous press while maintaining the full-body explosiveness and coordination. It also allows you to do repetitions when your shoulders are tired, as your legs add momentum to each rep.

How Stand in the same position as the overhead press, then crouch for a quarter and raise the bar above your head as explosively as possible, using the momentum to propel the bar up. If you’re getting it right, don’t push the bar until it’s almost above your head.

3 kettlebell press

Sets 3 Representative 6-8 each side Rest 60sec

Why After two pushing movements, your shoulders are quite tired, so use a kettlebell. It allows you to indent a path that is easy on your joint.

How Hold the kettlebell in the rack position (at your shoulder with your elbow in your chest). Lower yourself into a quarter crouch, then straighten up sharply to push the weight over your head.

4 burpee

Sets 3 Representative As many as possible in 40 seconds Rest 60sec

Why This cardio movement, which can be used anywhere, is the perfect way to quickly build up stamina with minimal technical requirements or risk of injury. And it’s impossible to cheat or misunderstand. Get on the ground, stand up and jump, making sure to clap.

How Drop to the floor and your chest touch the floor at the end of the movement. Hop back to your feet, then jump in the air and clap your hands on top.


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