A very important point when burning body fat is to understand that you need not only a training program for drying. A key factor is also a well-chosen diet. But this is a completely different topic for another article. This will raise a question specifically about what should be a training program for drying.
Before running any program, a ten-minute warm-up is required. Remember that after a good warm-up you should have sweat on your forehead. If this does not happen, then do not stop doing it.
For men
The training program for drying, described below, is designed for all seven days of the week. She can not be advised to beginners, since she already requires the presence of skills and a certain level of physical fitness.
For each day, workouts for specific muscle groups are defined, there are also cardio days. In principle, their order can be changed, but the exercises are performed in the exact sequence that the training program for drying offers, tested in real life and has positive results.
On the first day, you need to work out the pectoral muscles, as well as do exercises on the abdominal muscles. The next day, you need to pump your back muscles. The training program for drying involves performing on the third day exercises for the deltoid and trapezius muscles. On the fourth day you need to relax a bit and you can conduct cardio training. On the fifth day, you need to work out the muscles of the legs and do exercises on the abs. On the sixth day, the training program for drying involves performing exercises to pump the muscles of the hands. On the last day of the training week, do cardio training.
Next, we will analyze separately each day and what specific exercises a training program for drying for men consists of.
It must be said right away that running is present as a hitch every day, except for those in which cardio training is performed. Moreover, it is always performed at the end of the exercises. Why so? By the end of the workout, less carbohydrates remain in the body, from which the body can draw energy, therefore, the body will receive energy by burning fat reserves.
Also, as a cardio training, a simple morning run is used, the effectiveness of which has been tested by many famous athletes. In the morning, there is a shortage of carbohydrates in the body, which it spends on the functioning of internal organs during sleep. If at this moment, on an empty stomach, engaged in jogging, then fat will be automatically burned for additional energy.
When drying the body, it is worth increasing the usual number of repetitions. Do them from 12 to 15–20 in one approach, depending on the complexity of the exercises. Stick to these numbers when doing exercise program. The number of approaches is approximately 3-4. If you train with such recommendations in mind, the training program for drying the body will help to quickly achieve your goals.
Day 1
1. Breeding dumbbells lying on a bench with a slope of 30 degrees.
2. Hammer.
3. Crossover. It is necessary to perform dropset. Perform one approach in two stages: first do repetitions - 12-15 times, reduce weight by 20% and do another 8-10 times without rest. At each stage, you can change the grip of the hand to better feel specific areas of the pectoral muscles.
4. Butterfly.
5. A press exercise that you enjoy doing.
6. Running on the treadmill for 5-10 minutes.
Day 2
1. The thrust of the vertical block to the chest. In this case, do not tilt the case back. Try to ensure that your back is upright and bent at its top.
2. One-handed dumbbell barbell tilt. Do not take heavy weight, feel every centimeter of movement.
3. Thrust horizontal block. You can perform both a narrow grip and a wide one. Do as you feel comfortable.
4. Thrust from the upper block on straight arms. Focus all your attention on the latissimus dorsi. Try to turn off all other muscle groups.
5. Hyperextension.
6. Running on the treadmill for 5-10 minutes.
Day 3
1. Sitting dumbbell bench press. It is carried out on an inclined bench, set the angle a little more than 90 degrees.
2. Lifting dumbbells in front of you (alternately). At the top point, you need to hold your hand for 1-2 seconds and then slowly lower it to its original position.
3. Breeding dumbbells to the side while standing. It is necessary to perform dropset. One approach consists of three parts: first, perform with a weight of 12-15 times, reduce weight by 20% and do another 6-8 times, then reduce the weight of dumbbells by 20% and do as many times as possible without rest.
4. Breeding hands in the simulator "nautilus" (on the posterior bundle of deltoid muscles).
5. Shrugs with dumbbells standing.
6. Running on the treadmill for 5-10 minutes.
Day 4
1. Running in the morning 5-10 km, depending on the preparation.
Day 5
1. Leg extension in the block. Each approach is carried out in two stages: do 12-15 extensions, reduce weight by 20% and do another 6-8 times.
2. Leg curl in the block. Each approach must be performed in two stages: do 12-15 bends, reduce weight by 20% and do another 6-8 times.
3. Squats in Smith's machine. Keep your feet shoulder width apart, you can already.
4. Lunges with dumbbells. Better to do them, "walking" around the hall. Always load only the foot with which you are stepping forward (front).
5. Perform your favorite calf muscle exercise. You can use dropset.
6. A press exercise that you enjoy doing.
7. Running on the treadmill for 5-10 minutes.
Day 6
1. Thrust in the block for biceps.
2. Ascent to the biceps, lying on a bench with an angle of 45 degrees. Pay attention to supination.
3. The Hammer.
4. Rises for biceps in the simulator "music stand".
5. Triceps extension in the block.
6. French bench press dumbbell sitting.
7. Extension of one arm in the upper block.
8. Push-ups from the floor. It is necessary to make approaches with the maximum number of repetitions.
9. Running on the treadmill for 5-10 minutes.
Day 7
1. Running in the morning 5-10 km, depending on the preparation.
This drying training program for men is not designed to last longer than 30-45 days, otherwise it can deplete the body. Of course, you need to understand the complexity of such a process as drying the body for men. The training program above can be changed if you did not feel the proper effect in any training. You can try to change exercises or days in places.
For women
Taking into account the peculiarities of female loads and exercises, the following drying training program for girls is proposed. It involves performing the same exercises three times a week. It does not divide muscles into groups, as in men, but at the same time, the implementation of such a program will help “dry up” women in the gym.
Exercises must be performed by the superset, that is, they (from one point) alternate with each other between sets. The number of approaches in all cases is 2-3, the number of repetitions should be at least 20–25, and there you can already see how you feel.
1. Alternate the following exercises in the approaches: jumping rope (about 5 minutes) and doing twisting on the press.
2. Squats with a barbell, leg press in the block, hyperextension.
3. The thrust of the vertical block, push-ups from the floor, the thrust of the horizontal block.
4. Running on the treadmill for 10 minutes.
5. Twisting to the press with legs raised.
6. Deadlift, breeding, and then bending the legs in the simulator.
7. Linkage, butterfly, pinching the legs in the simulator.
8. Lunges with dumbbells, leg extension in the simulator, twisting on the press.
9. Running on the treadmill for about 10 minutes, the time can be changed depending on the remaining forces, but preferably at least 5 minutes.
One such training should take about 1.30 hours. The weight must be set small so that the body has enough strength for all approaches and exercises of the program.