قالب وردپرس درنا توس
Home / Fitness and Health / The training plan for hard bodies

The training plan for hard bodies



Most people believe that losing weight requires boring cardiovascular and mild food. That may work, of course, but there is a better way to burn fat.

Through explosive training (such as jump movements) and increased exercise density (more work in less time), muscle mass and athleticism maintain zapping of body fat in this process.

We come to the training plan, but at first a little science. If you really know this knowledge, you will WANT to do it.

Method 1 for hard physical exercises: Explosive movements

Explosive training consists of movements with maximum explosive intent. Examples are sprints, jumps and throws as well as Olympic lifting movements and their variations. Less common but equally important examples would be exercises with maximum explosive power, such as squats.

What does explosive training have to do with fat loss and body composition? These three things:

1
– Improves insulin sensitivity

Explosive training plays a nice role in fat loss. The holy grail of physical transformation is building muscle and burning fat. Insulin sensitivity is often the crucial component that helps with both.

A study published in the Diabetes and Metabolism Journal has shown that explosive forms of exercise increase the storage capacity for blood sugar in your muscles and improve your insulin sensitivity (1). This happens because your muscles are depleted of glycogen (the primary fuel for high-speed muscle contractions) after exercise and are ready to eat a little more.

2 – Improves Muscle Fiber Recruitment

Think It Away: Every muscle in your body consists of bundles of muscle fibers attached to motor neurons. Motor neurons are like an electrode attached to every muscle, and when they get a signal from the brain to contract the muscle, they do.

In many cases, the more muscle fibers you stimulate, the greater the potential training effect an exercise. This can help you maintain or even build up your strength, even as you get leaner.

In phases of fat loss, the training response can counteract the catabolism of muscle tissue. In a layman's way, lifting heavy and explosive substances can cause you to lose muscle.

3 – It helps you to maintain lean muscle mass

In the fat loss stages, the goal is to gain as much lean muscle as possible for both metabolic function and aesthetics, especially in heavy and explosive exercise ,

Explosive forms of exercise can also initiate the release of growth hormone. A study published in Mechanisms of Aging and Development found that this type of exercise can increase growth hormone release by almost 45% (2), although the duration of GH retention is unknown.

Higher growth hormone levels increase leanness to reduce body mass and fat mass. If explosive training can significantly increase GH levels, it can play an important role in the long-term improvement of body composition.

Blasting Training: Jump Moves

Although there are many ways to get jumps, jumps are possible are quite comfortable. They maximize the recruitment of muscle fibers and prepare your body for maximum workout performance.

Boxing jumps, squat jumps, long jumps, etc. recruits a large amount of muscle fibers. A study published in the Journal of Sports Science and Medicine found that 8-week occupancy training improves maximum power output, vertical jump, and sprint performance (3).

These jumps bring dormant muscle fiber to life, improve your explosive power, and improve the efficiency of your engine system, allowing you to activate and train more muscle with every workout. This leads to more productive workouts.

Sample Training Split

Practice jump exercises at the beginning of your workout on a lower body workout day. They serve as an extended warm-up and prepare your central nervous system for better muscle fiber recruitment, strength, fat burning and strength during exercise.

If you have not jumped for a long time, you will start jumping with statics on the box. The quality surpasses the quantity every time. Therefore, it is best to enhance the optimal takeoff and landing. Make each jump variation for two weeks during your lower body workout to build up explosive power.

There are three stages to achieving the perfect jump:

  1. Loading: With feet about shoulder width in an athletic posture and arms at chest level. Swing your arms as you bend over your hips and knees and lift your legs up. Note: Static jumps begin in the loaded position with quarter squats, the arms are swung back and ready to swing.
  2. Explode: Immediately after loading, swinging the arms with the jump, push the legs away and press the legs hips forward. Try to jump outward as well as up, as adding a vertical component to the jump reduces the shear stress on the knees. Bring your feet and arms back to prepare for the landing.
  3. Landing: Drop your hips and bend your knees as you land to absorb the force in a flat foot. When performing single-response jumps, record each landing to reinforce the correct landing mechanics before starting the next jump. When performing multi-response jumps, minimize your time on the ground, reload and jump again.

For these jumps, keep in mind the following tips:

  • Feet should be flat when jumping land. Maintain your weight distribution as opposed to moving your toes so that you tilt forward.
  • The knees should be neutral. Do not land in valgus (collapse inward) or varus (dip or exit positions). This prevents tearing of the knees.
  • Stow your abs. Do not leave your back round. Any weakness in the trunk position indicates a power leak that reduces the explosive force and opens the door for increased strain on the hips, knees and ankles.
  • Keep head and chest up. When the head and neck fall down on landing, you lose the fuselage position and lie down. This results in a collapse of the shape from head to toe, which reduces performance and opens the door for injury.

Hold the position at the top of the jump to increase the optimal landing position.

  Denseity Training

Hard Body Training Method 2: Density Cycles

Increasing exercise density increases your workload while reducing the time you spend on it. The goal is to increase calorie consumption, muscle metabolic rate and the total metabolic demand of the cardiovascular system.

Essentially, the goal is to put more repetitions into a preset time slot than you would, for example. If you run a bodyweight density circuit, it might look like this:

density circuit 1

  • push-up: 30 repetitions in 45 seconds
  • Bodyweight Squat: 35 repetitions in 45 seconds
  • Plank: 45 seconds

Density Cycle 2

  • Push-Up: 35 repetitions in 45 seconds
  • Body Weight Squat: 37 reps in 45 seconds
  • Plank: 45 seconds

How They Work:

Each workout should consist of 2-3 individual shifts. Each circuit is repeated twice to obtain a total of 4-6 operations.

The exercises in the circuit should use main motion patterns. This means squats, hinges, pressing, pulling, lunging and carrying. Each circuit should have no less than 3, but no more than 6 exercises.

You can use both weighted and body weight circuits to get the most out of this training method.

Sample Training Split

You can tackle density circuits until the end of your workout, or even make them a workout. Let us first consider weighted density circuits. You can use classical sentence and repetition schemes to determine the workload of each exercise, or use timed circuits.

Make A1 for the repetitions listed during the exercises. Rest the set time and continue with the next exercise. Continue this pattern for all exercises and take the assigned rest time after completing a set of exercises. Rest and repeat 120 seconds after the entire race track.

For your second racetrack, increase your weight by 10-20%, repeat the moves, and try to reach or exceed the number of reps in the same working time.

Circuit Example

Exercise Sets Repeats Rest
A1 Dumbbell Bell Squat 2 8 A2 A2 A2 Press 2 10
A3 Dumbbell Bentover Row 2 10
A4 Cup Split Squat 2 [19659062] 10 / leg
A5 Off-Rollout on the Swiss Ball 2 10 2 min.

Bodyweight Circuit Example

This is similar, but instead of weight You will try to increase the number of repetitions that you complete for the assigned time.

Make A1 for as many quality repeats as possible during the duration. Then rest and write your reps for this movement. After that do A2 the same way. Continue this pattern for all exercises. Rest and repeat for 120 seconds after the entire tour.

Exercise Sets Reps Rest
A1 Push-Up 2 30 seconds 10 sec.
A2
Alternating lunge 2 45 sec. 20 sec.
A3 Inverted Row 2 30 sec. 30 sec.
A4
V- Sit Up 2 1 min. 2 min.

Strength Training

There is no way around it; Basic strength training must still be a priority while burning fat. No, you do not necessarily smoke personal records, but it's important not to turn every workout into a boxing competition that is followed by circuit training.

Absolute strength is still important during fat loss times. By working to increase strength or just maintain strength while losing fat, you increase the recruitment of muscle fibers, improve your central nervous system, and enhance the fat of the torches.

Even during fat loss, I recommend at least one day of heavy lifting (75-95%) 1RM of a large multi-joint exercise such as squats, deadlifts or bench presses.

The Workout: Combining Everything

Above are many moving parts included. So you can put them in a simple and devastatingly effective training.

Monday: Explosive + Strength

Exercise Sets Reps Rest
A1 Box Jump [19659063] 3 5
A2 [19659061] Overhead Medicine Ball Slam 3 5 1 minute
B 75-85% 1RM (maximum explosive force lifting) 5 5 [19659062] 2-3 minutes
C1 Barbell printing press (lifting with maximum explosive force) 5 5
C2 Volume Pull-Apart [19659062] 5 10 2 min.
D1 Supine Glute Bridge in body weight ] 4 10
D2 Suspending Hanging Legs 4 10 1 minute

Wednesday: Explosive + Strength + Density

Exercise Sets Repeats Rest
A M Edicine Ball Slam 3 5 45 sec. [1 9659060] B Dumbbell-Hink Snatch 3 5 1 minute
C Barbell Bench or Overhead Press 5 5 2-3 Minutes
sealing circuit
D1 Dumbbell Incline Press 3 8 [19659688] D2 19659189] single-arm dumbbell-chest supported row 4 10
Come back and make another set of rows at the end.
D3 Goblet Step-Back Longe 19659063] 3 12 / side 1 min.
Density
E1 Romanian Dumbbell Dumbbell 3 [19659062] 12 E2 Up 3 Max 30 sec.
E3 Dumbbell Bicep Curl 3 15 1 minute [19659082] Friday: Explosive + Strength
Exercise Sets Repeats Rest
A Dumbbell Squat Jump 3 5 1 min.
B Locking bar / sumo deadlift 5 5 2 min.
C1 Dumbbell single-arm overhead press 3 19659063] 6 90 sec. [19659060] C2 Dumbbell Split Squat 3 8 90 sec.
D1 Dumbbell Farmer's Walk 4 75 Steps 1 Minute
D2 Hollow body handle or plank [19659062] 4 30 seconds
E1 Dip or push-up 3 12-20 30 s
E2 Dumbbell Hammer Curl [19659062] 12 sec.

Saturday: Density

Exercise Sets Repeats Rest
A1 Chin-Up 4 8 [19659062] ] A2 Dumbbell Push Press 4 10
A3 Dumbbell Bell Longe 4 6 / Leg 90 sec. 90 sec. B1. 19659062] One-arm dumbbell set 3 8 / arm 90 sec.
B2 Feet up 15 15 B3 Kettlebell Swing 3 15
B4 Plank 3 45 sec.

Go!

Try these two types of powerful training methods and immediately improve your fat burning potential. As an added benefit, you stay strong and maintain muscle mass while working on a calorie deficit. So dig in, work hard and enjoy the results.


4 explosive exercises to turn you into a beast



Get Shredded With Density Training


References

  1. Way, Kimberley L., et al. "The Effect of Regular Exercises on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis." Diabetes & Metabolism Journal, vol. 40, no. 4, 2016, p. 253., doi: 10.4093 / dmj.2016.40.4.253.
  2. Craig, W.W., et al. "Impact of progressive resistance training on growth hormone and testosterone levels in young and elderly patients." Current Neurology and Neuroscience Reports., US National Library of Medicine, Aug. 1989, www.ncbi.nlm.nih.gov/pubmed/2796409..[19659027( Weks, C, et al. "Effect of Squat Depth training on the vertical leap. "Journal of Strength and Conditioning Research, vol. 25, 2011, doi: 10.1097 / 01.jsc.0000395628.53820.ae.

Source link