very important point in the burning of fat - to realize that we need not only training program for drying.The key factor is also properly chosen diet.But that's another topic for another article.This will be raised specifically about what should be a training program for drying.
Before any program is necessary to conduct a ten-minute workout.Remember that after a good warm-up you should see a drop of sweat on his forehead.If not, do not stop doing.
Men
training program for drying described below is all seven days of the week.It can not advise beginners, as it presupposes the existence of a certain level of skill and fitness.
Everyday identified training specific muscle groups, there are also kardiodni.In principle, their order can be changed, but it is doing the exercises in the order that the program offers training for drying, tested in real life and has positive results.
On the first day you must work out the chest muscles, and do exercises on the abdominal muscles.The next day, you need to pump back muscles.The program includes training in the drying performance of the third day of exercise on the deltoid and trapezius muscles.On the fourth day of the need to relax a bit and you can spend cardio.On the fifth day you need to work your leg muscles and do abdominal exercises.On the sixth day of the training program for drying involves exercises for the muscles in the arms pumping.On the last day of the week do cardio training.
Next Let us examine separately each day and that of any particular training program consists of exercises for drying for men.
Immediately I must say that there is a run as a hitch every day, except those that are performed cardio.And it is always done at the end of exercise.Why so?By the end of training in the body remains less carbohydrates, of which the body can draw energy, therefore, the body will get energy by burning fat reserves.
also as cardio uses a simple morning run, which tested the effectiveness of many well-known athletes.In the body, in the morning there is a lack of carbohydrates, which he spends on the functioning of the internal organs during sleep.If at this moment, on an empty stomach, jogging, it will automatically burn fat for more energy.
When drying the body is accustomed to increase the number of repetitions.Make them from 12 to 15-20 in one approach, depending on the complexity of the exercises.Keep these numbers with exercise programs.The number of approaches is approximately 3-4.If the train taking into account these recommendations, the training program for drying the body will promote the rapid achievement of the goals.
Day 1
1. Breeding dumbbell lying on the bench with a slope of 30 degrees.
2. Hammer.
3. Crossover.You must perform dropsetom.One approach is to follow two steps: First make a repetition - 12-15 times, reduce the weight by 20% and still make 8-10 times without rest.At each stage, you can change the hand grip to better experience specific areas of the pectoral muscles.
4. Butterfly.
5. abdominal exercises that you enjoy doing.
6. Running on a treadmill for 5-10 minutes.
Day 2
1. Thrust vertical block to the chest.We should not reject the case back.Try to do so that the back is vertical and has arched in its upper part.
2. Thrust dumbbell with one hand while standing in the slope.Do not take a lot of weight, feel every centimeter of movement.
3. Link the horizontal block.You can perform as a narrow grip and wide.Do as you see fit.
4. Link with the top unit in the direct hands.Focus all your attention on the latissimus dorsi.All other muscle groups try to turn it off.
5. Trainers.
6. Running on a treadmill for 5-10 minutes.
Day 3
1. Press of dumbbells sitting.Running on an incline bench, corner put a little more than 90 degrees.
2. Lifting dumbbells in front of you (alternately).At the top you need a hand to hold for 1-2 seconds and then slowly lower to starting position.
3. Breeding dumbbells in hand while standing.You must perform dropsetom.One approach consists of three parts: first follow a weight - 12-15 times, reduce the weight by 20% and make 6-8 times more, then another down the dumbbell weight by 20% and make the maximum possible amount of time without rest.
4. Raising hands in the simulator "Nautilus" (to the rear beam deltoid muscle).
5. Shrug with dumbbells standing.
6. Running on a treadmill for 5-10 minutes.
Day 4
1. Running in the morning of 5-10 km, depending on the preparation.
Day 5
1. Leg Extension block.Each approach is made in two stages: take 12-15 extension, reduce the weight by 20% and make 6-8 times more.
2. Bending leg in the block.Each approach must be performed in two stages: 12-15 do curls, reduce weight by 20% and make 6-8 times more.
3. Squats in Smith machine.Legs keep shoulder width apart, you can still have.
4. Lunges with dumbbells.It is better to do them, "walking" around the room.Presses are always only a leg, which steps forward (front).
5. Follow your favorite exercise in the calf muscles.You can use dropsety.
6. abdominal exercises that you enjoy doing.
7. Running on a treadmill for 5-10 minutes.
Day 6
1. Thrust block the biceps.
2. The rise of the biceps lying on a bench with an angle of 45 degrees.Note supination.
3. "Hammer".
4. Lifting on a biceps in the simulator "lectern".
5. triceps extensions in the block.
6. French press dumbbells sitting.
7. Extension of one hand in the upper block.
8. Push-ups from the floor.Approaches must be made with the maximum number of repetitions.
9. Running on a treadmill for 5-10 minutes.
Day 7
1. Running in the morning of 5-10 km, depending on the preparation.
This training program for drying for men are not designed to run longer than 30-45 days, or it can deplete the body.Of course, you need to understand the complexity of the process, as drying of the body for men.The training program, given above can be changed if you do not feel the desired effect on any training.You can try to change the exercises or sometimes days.
Women
Given the characteristics of the female loads and offers the following programs of exercise training on drying for girls.It includes a number of the same exercise three times a week.It can not be separated by muscle groups, such as men, but the implementation of such a program will "dry up" for women in the gym.
superset exercises should be performed, that is, they (one paragraph) alternate with each other between sets.The number of approaches in all cases - 2-3 reps should be not less than 20-25, but already there is a look at the state of health.
1. Alternate approaches to the following exercise: jumping rope (about 5 minutes) and perform twists to the press.
2. Squats, leg press in the block hyperextension.
3. Thrust vertical block, push-ups, pull the horizontal block.
4. Running on a treadmill for 10 minutes.
5. Twist the press with raised legs.
6. Dead traction, breeding, and then bending the legs in the simulator.
7. The lever pull, butterfly, mixing feet in the simulator.
8. Lunges with dumbbells, leg extension in the simulator, twisting to the press.
9. Running on the treadmill for about 10 minutes, the time can be changed depending on the remaining forces, but preferably not less than 5 minutes.
One such training should take about 1.30 hours.Weight need to install a small, so that the body had the strength to all approaches and exercise program.
