How to make a quickly embossed body?

Every modern person wants to look slim and fit, so that all muscle groups are harmoniously developed and the body is always in good shape. But not everyone is ready to make efforts to achieve this. To achieve a tight relief body can be through special training and special nutrition. The main goal in this case is to burn fat reserves and strengthen muscles. Today we will find out how to make a relief body in the shortest possible time.

What is relief?

First let's see what the relief is like. So, according to sports canons, the relief body must satisfy such requirements:

1. Low level of subcutaneous fat deposits (up to 10% of body weight).

2. Rigidity of muscles.

3. Separation and definition.

The most important thing in relief is, of course, the percentage of fat. As you know, all people have muscles, and they are developed exactly as much as a person works hard every day. Nature is laid down so that the muscles are adjusted to the load that the body is experiencing. Therefore, if a person daily engaged in heavy physical labor, his muscles grow. Thus, it can be concluded that there is absolutely no muscle corset at all. Only now he has overgrown with a layer of fat.

Therefore, the first task in achieving relief is the burning of excess fat. The second goal is to reach the muscles with the necessary rigidity. This is to ensure that they look aesthetically and harmoniously. During the recruitment of muscle mass, on the contrary, become larger, but because of the high level in them, the fluids look loosely. Therefore, professionals alternate a set of mass with work on the relief (drying).

Well, the last task is to achieve separation, definition and depth of muscles. It should be noted right away that these criteria are necessary only for athletes who compete in competitions. Moreover, methods to achieve these parameters often go against health. The average person who wants to have a healthy, relief body, such extremes does not need anything, so let's leave them for professionals. Having understood the terminology and problems, we turn to the consideration of the basic components of training on the relief.

Cardio Workout

To use lipolysis (fat splitting) as an energy exchange, it is best to use cardio-operations (they are also aerobic). Unlike strength training, during which anaerobic glycolysis proceeds, the duration of cardioion may be much greater. A power exercise, for example, bench press, is done 1-2 minutes. During this time, only glycogen is burned in the muscles. For more than just strength is not enough. Therefore, when drawing up a training program for relief, it is necessary to include cardio-operations into it.

The volume of these loads varies depending on your condition, from 20 minutes to an hour. Make the body relief relief will help any types of cardio: steppers, treadmills, ellipsoids, exercise bikes and others. And even better - running in the fresh air, fast walking or cycling. The choice is yours. The main thing is that during cardio training the pulse is within 130-170 beats per minute.

One or two cardio workouts per week will be enough to spur metabolism, strengthen ligaments, increase blood flow and burn some amount of fat. But that everything turned out, you should not spare yourself and engage in diligence. Not at the expense of health, of course, but in spite of laziness.

Basic or multiple exercises?

Let's find out how to do the exercises to make a beautiful embossed body. Of course, you can include all types of exercises in your program. After the sharpening of the relief does not contradict the increase of the functional qualities of the organism. However, it is necessary to perform basic exercises in a special manner. Because of the restriction on carbohydrates, you can not overcome the usual weight for yourself. Therefore, the "base" should be performed from 60-80% of the standard weight.

Preparation

To begin the program on a relief it is necessary when you have already gained enough muscle mass, as part of it will go away. Therefore, the muscles should be a lot before that. Working out the relief is quite a difficult test for everyone, because losing precious muscle grams is quite offensive. Especially if they were achieved by hard work. But in any other way.

Principles of training

Training on the relief differs, first, high intensity and, secondly, a large number of repetitions in each set. This approach allows you to burn a lot more calories than a set of mass, when slowly doing exercises with large weights. To further enhance the effect of training, the pumping technique is used. It implies continuous work. That is, in every set, when the muscle is tired, work continues without interruption, but with less weight. Pumping gives the same effect of "pumping" and allows you to actively burn calories. The "drying" program can last 4-9 weeks, depending on the characteristics of one or another athlete. Adhering to simple rules, you can make training the most effective:

1. The exercises should use the average weight, not the maximum, as when typing the mass.

2. Using supersets - performing several exercises within the same set. Allows you to work out immediately all the muscles of a certain muscle group or the muscles-antagonists. An example of a superset for the muscles of the shoulder: lifting the dumbbell in front of him (running the front fascicle of the shoulder), pulling the arm to the side (middle beam), tipping the arm in the slope (rear beam).

3. Use of drop-downs (pumping) - gradual weight reduction by 20% within the same approach. Usually the weight is reduced 4-5 times. This accelerates the blood flow and metabolism in the muscle tissue and allows you to maximize the target muscle group.

4. Small breaks between the approaches - 1,5-2 minutes.

5. Full sleep and 1-2 days off.

These recommendations will suit absolutely everyone who asks himself how to make a relief body.

Example of a training program

All the exercises that will be listed below can be combined into supersets. Also, each training should include a dropship in the second-third approach of a certain exercise. In general, exercises should be performed in three approaches, 12-15 times. The first approach serves to warm up, and the remaining two are used for muscle training.

So, let's consider an example of a training program.

Monday (back, chest and press)

1. Press the bar, lying on the bench.

2. Bench press, lying on the bench in the slope.

3. Deadlift.

4. Crossovers.

5. Pull-ups (3 approaches the maximum number of times).

6. Exercises for the press (here you can choose 3 exercises at your own discretion, it is desirable that they worked out different departments of the muscle group).

Tuesday (hands, shoulders, press)

1. Lifting the rod while standing.

2. Lifting the rod on Scott's bench.

3. Hammer bending.

4. Press the rod while standing.

5. Wiring dumbbells while standing.

6. The traction of the block on the triceps.

7. The French bench press.

8. Working out of the upper press.

Wednesday (shoulders, hands)

1. Thrust rod to the chin.

2. Retracting the dumbbells.

3. Push-ups on the uneven bars.

4. Bench barbell for the head.

5. Press of Arnold.

6. Development of the side press.

Thursday (back, chest, press)

1. Deadlift.

2. Pulling up a wide grip.

3. The pull of the block behind the head.

4. The press of dumbbells lying.

5. The construction of dumbbells on the bench.

6. Crossovers.

7. Working out of the lower press.

Friday (press, feet)

1. Exercises for all departments of the press.

2. Squats with a barbell.

3. Press with your feet.

4. Extension and flexion of the legs (on the simulator).

Saturday (legs, press, hands)

1. Squats with a barbell.

2. Press with your feet.

3. Squats of the "sumo" type.

4. Lift the bar to the bicep.

5. Lifting the rod on Scott's bench.

6. Working out of the upper press.

Sunday (isolation exercises)

1. Study of all departments of the press.

2. Raising the bar with hands.

3. Shragi.

4. Elaboration of gastrocnemius muscles.

After a week of training, you need 1-2 days to rest and start all over again.

Features of food

If you want a relief body, there will be little zealous training and cardio loads. The most important component of success is proper nutrition. Food should be high protein, with a reduced amount of carbohydrates. On the day there should be about 6 small meals. Such a regime will maintain a high rate of metabolism.

Caloric content of consumed products should be reduced by 10-30%, depending on the ability of your body to burn fats. Cut diet is primarily due to confectionery, flour products and other fast carbohydrates. The share of carbohydrates in the diet should be at least 40%, vegetable fat - 10%, and the rest - protein. Do not forget about the saturation of the body with vitamins and minerals. Their lack leads to the destruction of muscles. To reduce the burden on the gastrointestinal tract, it is possible to use food supplements as a protein source. They do not harm the body, but only give it a concentrated protein. It is important to drink a lot of water per day (at least 3 liters). Its deficiency will lead to a slowing of metabolism and slow weight loss, and can also increase the burden on the heart.

It is advisable to use in the diet such products: vegetables and fruits, legumes, fish, various cereals, low-fat dairy products, eggs, lean meat and poultry.

The amount of food consumed depends on the total weight of the athlete, the body's ability to burn fat and metabolic rate. The main thing is not to overeat and feel your body.

Relief body in the home

Achieving a quick result at home is harder, because for exercises you need special simulators. Nevertheless, if you have dumbbells, a bar and bars (the last two shells can be found in the yard), then everything will turn out. The fact is that many exercises with the use of simulators can be replaced by others. For example, the bench bench press is replaced by push-ups, the pull of the top block is pull-ups, instead of the bar, you can use dumbbells and so on. Therefore, if you really want to make a relief body, there will be no obstacles on your path. The main thing is your desire and perseverance.

How to make a relief body to a girl?

There are no fundamental differences between male and female training. Female training can be more gentle, because a girl does not necessarily have to make all muscle groups expressive. Well and one more small difference - favorite muscles, at girls they not such, as at men. Nevertheless, one should not get carried away by any one muscle group, the body should develop harmoniously!

Conclusion

So, we have figured out what to do to make the body embossed. The relief means three leaves. This is aerobic exercise, balanced nutrition and exercise. The relief body is worth the trouble. So start quickly! And let the relief bodies of men and women presented in the photo above become a motivation for you.