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 an effort to achieve this. It is possible to achieve a toned, raised body with the help of special trainings 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 a relief?
First, let's figure out what the relief is all about. So, according to sports canons, a relief body must satisfy such requirements:
1. Low subcutaneous fat (up to 10% of body weight).
2. Muscle rigidity.
3. Separation and definition.
The most important thing in the relief is, of course, the percentage of fat. As you know, everyone has muscles, and they are developed exactly as much as people actively work every day. The nature is laid so that the muscles adapt to the load that the body is experiencing. Therefore, if a person is engaged in heavy physical labor every day, his muscles grow. Thus, we can conclude that absolutely no muscle corset is present at all. Only here, for many, he has grown a layer of fat.
Therefore, the first task in achieving the relief is the burning of excess subcutaneous fat. The second goal is the achievement by the muscles of the necessary rigidity. This is necessary so that they look aesthetically pleasing and harmonious. During the period of mass gain, the muscles, on the contrary, become larger, but due to the high level in them, the fluids look loose. Therefore, professionals alternate the mass gain with the work on the terrain (drying).
Well, the last task is to achieve separation, definition and muscle depth. It is immediately worth noting that these criteria are needed exclusively by athletes who compete in competitions. Moreover, methods to achieve these parameters often go against health. An ordinary person who wants to have a healthy, sculpted body does not need such extremes at all, so let us leave them for professionals. Having dealt with the terminology and issues, we move on to consider the basic components of a workout for relief.
Cardio training
To use lipolysis (fat breakdown) as an energy exchange, it is best to use cardio loads (they are also aerobic). Unlike strength training, during which anaerobic glycolysis proceeds, the duration of the cardiac load can be significantly longer. A strength exercise, such as a bench press, is done for 1-2 minutes. During this time, only glycogen is burned in the muscles. For more, just not enough strength. Therefore, when compiling a training program for relief, it is definitely worth including cardio loads in it.
The volume of these loads varies depending on your condition, from 20 minutes to an hour. Any kind of cardiovascular equipment will help to make the body easier: steppers, treadmills, ellipsoids, exercise bikes and others. And even better - running in the fresh air, brisk walking or cycling. The choice is yours. The main thing is that during cardio training the heart rate should be within 130-170 beats per minute.
One or two cardio workouts per week will be enough to boost metabolism, strengthen ligaments, increase blood flow and burn some fat. But for everything to work out, you need not to feel sorry for yourself and work hard. Not to the detriment of health, of course, but contrary to laziness.
Basic or repetitive 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 all, honing the relief does not contradict the increase in the functional qualities of the body. However, you need to perform basic exercises in a special manner. Due to the restriction on carbohydrates, you will not be able to overcome your usual weight. Therefore, the "base" should be performed with 60-80% of the standard weight.
Training
You need to start a relief program when you have already gained enough muscle mass, as part of it will go away. Therefore, there should be a lot of muscle before that. Working out the relief is a rather difficult test for everyone, because losing precious grams of muscle is a shame. Especially if they were achieved by hard work. But in no other way.
Principles of Training
Relief training is distinguished, firstly, by high intensity and, secondly, by a large number of repetitions in each set. This approach allows you to burn much more calories than gaining mass when slowly doing exercises with large weights. To further enhance the effect of training, the pumping technique is used. It means continuous work. That is, in each set, when the muscle is tired, work continues without a break, but with less weight. Pamping gives the same “pumping” effect and allows you to actively burn calories. The “drying” program can last 4-9 weeks, depending on the characteristics of an athlete. Adhering to simple rules, you can make training the most effective:
1. In exercises, average weight should be used, and not maximum, as in weight gain.
2. The use of supersets - performing several exercises within the same set. Allows you to work out immediately all the muscles of a particular muscle group or antagonist muscles. An example of a superset for shoulder muscles: lifting a dumbbell in front of you (the front shoulder beam works), diverting the arm to the side (middle beam), abduction of the arm in an inclination (rear beam).
3. The use of dropset (pumping) - a gradual reduction in weight by 20% in one approach. Usually weight is reduced 4-5 times. This speeds up blood flow and metabolism in muscle tissues and allows you to work out the target muscle group as much as possible.
4. Short breaks between sets - 1.5-2 minutes.
5. A full sleep and 1-2 days off.
These recommendations will suit absolutely everyone who is wondering about how to make a relief body.
Training Program Example
All exercises that will be indicated below can be combined into supersets. Also, each training should include dropset in the second or third approach of a particular exercise. In general, the exercises should be performed in three approaches, 12-15 times. The first approach is for warming up, and the other two are for working out the muscles.
So, consider an example of a training program.
Monday (back, chest and abs)
1. Bench press, lying on the bench.
2. Bench press, lying on a bench in an incline.
3. Deadlift.
4. Crossovers.
5. Pullups (3 sets of the maximum number of times).
6. Press exercises (here you can choose 3 exercises at your own discretion, it is advisable that they work out different sections of the muscle group).
Tuesday (arms, shoulders, abs)
1. Standing barbell lift.
2. Lifting the bar on Scott's bench.
3. Hammer flexion.
4. Stand press.
5. The layout of the dumbbell standing.
6. Link block to triceps.
7. French bench press.
8. The study of the upper press.
Wednesday (shoulders, arms)
1. The pull of the bar to the chin.
2. Pulling the dumbbells back.
3. Push-ups on the uneven bars.
4. Bench press for the head.
5. Bench press Arnold.
6. The study of the side press.
Thursday (back, chest, abs)
1. Deadlift.
2. Pull-ups with a wide grip.
3. The thrust of the block behind the head.
4. Bench press dumbbells.
5. The layout of the dumbbells on the bench.
6. Crossovers.
7. The study of the lower press.
Friday (abs, legs)
1. Exercises for all departments of the press.
2. Squats with a barbell.
3. Leg press.
4. Extension and bending of the legs (on the simulator).
Saturday (legs, abs, arms)
1. Squats with a barbell.
2. Leg press.
3. Squats of the "sumo" type.
4. Lifting the bar for biceps.
5. Lifting the bar on Scott's bench.
6. The study of the upper press.
Sunday (insulating exercises)
1. The study of all departments of the press.
2. Lifting the bar with hands.
3. Shrugs.
4. The study of the calf muscles.
After a week of training, you need 1-2 days to rest and start all over again.
Power Features
If you want a sculpted body, there will be little hard training and cardio loads. Another important component of success is proper nutrition. Food should be high-protein, with a reduced amount of carbohydrates. There should be about 6 small meals per day. Such a regime will maintain a high metabolic rate.
The calorie content of consumed foods should be reduced by 10-30%, depending on the ability of your body to burn fats. Cutting the diet is primarily due to confectionery, flour products and other fast carbohydrates. The proportion of carbohydrates in the diet should be at least 40%, vegetable fat - 10%, and everything else - 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, nutritional sports supplements can be used as a source of protein. They do not harm the body, but only concentrated give them protein. It is important to drink a lot of water per day (at least 3 liters). Its deficiency will lead to a slowdown in metabolism and slow weight loss, and can also increase the load on the heart.
It is advisable to use such foods in the diet: 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 mass of the athlete, the body's ability to burn fat and metabolic rate. The main thing is not to overeat and feel your body.
Embossed body at home
Achieving a quick result at home is harder, because exercises require special simulators. Nevertheless, if you have dumbbells, a horizontal bar and bars (the last two shells can be found in the yard), then everything will work out. The fact is that many exercises with the use of simulators can be replaced by others. For example, the bench press lying is replaced by push-ups, the pull of the upper block - by 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 in your way. The main thing is your desire and perseverance.
How to make a relief body for a girl?
There are no fundamental differences between male and female training. Women's training can be more gentle, since a girl does not have to make all muscle groups expressive. Well and one more small difference - favorite muscles, in girls they are not the same as in men. Nevertheless, you should not get involved in any one muscle group, the body should develop harmoniously!
Conclusion
So, we figured out what needs to be done so that the body becomes embossed. The relief implies three leaving. This is aerobic exercise, balanced nutrition and exercise. The relief body is worth working on. So get started soon! And let the embossed bodies of men and women shown in the photo above will become your motivation.