Training for relief: program, recommendations and tips

Many professional athletes and just amateurs often face a choice of which training system to choose for themselves. People who already have a significant mass, it is recommended to work on the relief, that is, get rid of excess calories and leave on your body only muscle fibers. Those who suffer from a lack of kilograms, the first thing it is recommended to start training for weight. Our current task will be to identify the distinctive features of training on the terrain. The program, the specificity of the exercises, the number of repetitions, the diet - all this depends on the choice and objectives of the training.

The ideology of training

The first thing you need to change your idea of the training. Engaging in relief, you need to perform heavy and intense repetitions and sets, resulting in a so-called short (not more than an hour) training. Training for weight is accompanied by a considerable duration of training. Thus, by engaging intensely and with great weights for a small number of repetitions, a person will work specifically for the elaboration and detailedization of muscles. But this approach to training several times faster expends the available energy of the body. In this regard, the training program for the relief of muscles is made based on the duration of 45-60 minutes. Further efforts will cause negative consequences, expressed in overwork. After the warm-up, you should immediately start hard intense repetitions. This is the second important point of training on the relief, the program of which excludes any warm-up weights. The meaning is that the body's fatigue begins to accumulate literally from the first working approach, thereby reaching its culmination closer to the end of the training process. The highest energy charge during training takes place in the first 15 minutes, this also should not be forgotten.

Approaches and repetitions

As already mentioned above, when choosing a workout for relief, the program should consist of a small number of exercises, the number of which per each group of muscles should not exceed three or four. The number of approaches is no more than 4, and repetitions are best performed 6-8 times. Thus, the maximum intensity of muscle fibers is provided, of course, when working with large weights (80% of the maximum). Try to relax less between the approaches and repetitions, in order to maximize the muscles. Intensity is the key point of any workout on the terrain. The program, in addition to exercises for the main muscle groups, should contain several exercises for the press. Two or three will be quite enough provided they are non-stop performing. It is important to understand that this muscle group consists of several sections: upper, middle and lower. The upper and middle sections are best performed by twisting, and lifting the legs lying perfectly pumped the lower section. Training on the relief of the press can be carried out both with weighting, and without it.

An Important Moment

And finally, there is such an important nuance. Aerobic exercise is an integral part of the training on relief, the program of which involves the burning of fat in large quantities. This includes running tracks, steppers and exercise bikes. It is best to exercise aerobic exercise at the end of the entire training process or in the morning.