Want to not just lose weight, but look like a miss bikini? Then it's time to make changes in your daily routine and find out what the training program is for relief. To get beautifully outlined muscles, you will have to work hard and be patient. You have a lot of work to do on your appearance.
Training on the relief for girls
How does it all begin? You buy a subscription to the gym, find a specialist to compose the program, or do it yourself, collecting knowledge from various sources, and then go to the hall and work, work, work.
Your training program for relief should look something like this:
- 3-4 times a week at a convenient time you grab the form, pack in a bag and go to the hall;
- between training give yourself 1 day of rest, so that the muscles are restored and prepared for the next portion of stress;
- on each training you work out no more than 2-3 groups of muscles (only so you can pump them out qualitatively);
- in the list of about 20 exercises, each is performed on 3-4 approaches;
- exercises are basically the same as when working to increase muscle mass, you can only add more isolation exercises;
- range of work - 12-15 repetitions;
- necessarily include aerobic loads (20 to 40 minutes) after each workout.
Newbie error: some believe that the more repetitions, the better the result. This is not true! Exercises on the relief of the muscles are enough to perform 12-15 times per approach, but set the working weights so that on the last repetitions the muscles "scream". That's when you get the maximum effect. Usually one workout is enough to determine which weights fit you.
Gradually increase the load, if you understand that the exercise was given easily, but do not increase the number of repetitions. It is recommended to print your program and take this leaf with you. In training, note which weights you used for each exercise and how many repetitions you did.
Try to include isolated exercises in the complex of exercises for relief. Those. work more often not with free weights, but on special simulators, so you can focus on a particular muscle and better work it out.
After each workout, you should feel tired. If you run out of bounds, then you did not work too hard, and do not be surprised if you do not see the long-awaited changes in a month or two. They need to be earned!
It is necessary to constantly listen to your feelings and increase the load and complexity. This applies to all elements. For example, such exercises on the relief of the press as raising feet in the hanging on the machine, you can complicate by going to the bar, and then pulling weighting.
Training on the relief: diet
An important point: again, without a strict diet can not do. You can achieve stunning results, but they will be hidden layers of fat. Therefore, any
This is a rather difficult process, because you have to limit yourself very much in food and deprive all sorts of delicacies. Assistants in this difficult matter for you can also become fat burners , but you need to be careful with them. One of the side effects is an unstable mood, irritability. So if you are a "mood man", it's probably best to do without them. It is also recommended not to resort to them from the very beginning of the struggle for relief, use these additives when your weight reaches the "plateau" and ceases to change. Thus, fat burners will shift your progress from a dead center, and you will approach the set goal.