How should look like a perfect training: scientific approach

Usually people involved in sports for two reasons: to feel good about themselves and find a beautiful body tightened. The concept of a beautiful body at everyone: someone wants to gain weight, someone, on the contrary, tries to dry. It depends on your goals and have chosen the exercise. Today we talk about the training program, which was based on a huge amount of research in the field of sport.

Almost all scientific works dedicated to fitness, converge in several principles: working with heavy weights, exercise, during which simultaneously work multiple muscle groups, and cyclic training with little rest between sets (or no recreation).

Dr. Jeffrey M. Villardson (Jeffrey M. Willardson), assistant professor of kinesiology and sports studies at the University of Eastern Illinois, developed a workout that combines all of the above.

It is recommended to perform each exercise 10-15 times, to move from one movement to the next without stop and use a weight that after class you feel tired, but in any case not exhaustion. Number of approaches - from one to three, depending on your fitness level. Repeat the exercise should be every other day.

Exercise № 1. Squats with dumbbells

Stand erect, feet shoulder width apart. Hold the dumbbells over his shoulders, elbows bent and are as close to your sides. During the sit-ups take a deep breath, the chest should be disclosed, back straight. On the exhale, return to starting position. We need to rise pushing off from the floor with his heels. Take care that during squats knees do not go beyond the toes.

Exercise № 2. Press of dumbbells from shoulder

Take a dumbbell in your hands (fingers pointing forward) and lift them over his shoulders. They should be approximately at ear level. If you perform this exercise standing, your knees should be slightly bent. Take a deep breath and as you exhale, lift the dumbbells over your head. In the upper position of the dumbbell should be located close enough to each other, but not touching. On the inhale, slowly lower the dumbbells to the starting position.

Exercise № 3. Deadlift

Feet shoulder width apart, knees slightly bent. Weight should be in their hands. Lean forward slightly relegating the pelvis back and gently dropping the weight on his legs. Make sure that the shoulders were straightened. From a lower position, without lifting the torso, pull the bar to the stomach, leading her legs and pulling up, not by force of hands, and reducing the blade. That is, you should work the upper back. Return weight back down and repeat the thrust.

During this exercise, the torso should not completely straighten. Performing motion a number of times, stood up and gently lower the weight to the floor.

Exercise № 4. Squatting in a lunge with dumbbells

Be straight, dumbbells in his hands. Take one leg back to the step width and lean slightly forward: so that the weight has been transferred over to the front foot. Perform squats. The angle at the knee of the supporting leg should be 90 degrees, the knee does not extend beyond the toe. The knee of the other leg is committed as close as possible to the floor. Return to the starting position and the supporting leg change or perform the desired number of repetitions on the first one foot and then the other.

Complicated variant: the allotted back foot rests on the bench and do sit-ups. Make sure that the main unit weight has been moved to the front of the leg. Instead of dumbbells, you can use the bar.

Exercise № 5. Dumbbell bench press from the chest on fitball

Sit on a fitball, weights put on the hips. Then slowly slide down the ball forward so that the upper part of the back lying on the ball of the foot located beneath the knees bent and the angle at the knees was 90 degrees.

Move the dumbbells so that they were on his chest, arms should be bent at the elbows and slightly apart. Exhale and exhale, lift the dumbbells up, making sure that the hips are not lowered. Hands should be directly above the breast. On the inhale, lower the dumbbells to your chest.

Exercise № 6. Pull-ups on the bar a wide grip

Place the hands on the bar on the width of 15-20 centimeters. Inhale, exhale pull yourself to the bar, try to catch up so that the chin strap was higher. On the inhale slowly lower down.

If you find it difficult to perform pull-ups without support, use of any special fitness machine or bench (to exit the first pull-up).

Exercise № 7. Vyshagivaniya up to the platform

Stand in front of the platform, hold the dumbbells in the hands at the sides. Take a deep breath. On the exhale, repeat step up onto the platform. Then follow the step back the same foot, which is going up. Vyshagivanie Repeat with the other leg. Alternate ups on the right and left leg. Take care that at the moment when the work platform is on the foot, the knee angle was 90 degrees.

Exercise № 8. Beats medical ball on the floor

Feet shoulder width apart. Raise your arms bent in medbol. Inhale and exhale with full force throw the ball to the floor. Catch him on the rebound and repeat.

Exercise № 9. The rise of the pelvis with a dumbbell, with emphasis on the bench

Sit on the floor with his back to the bench, dumbbells are situated on your hips. Rest against shoulders in the bench and bend your knees so your feet completely flat on the floor under his knees. Breathe. On the exhale, push the pelvis with dumbbells up so that your body from knees to shoulders form a straight line. Hold the top position just a few seconds and scroll down to the breath.

Exercise № 10. inclined pushups

Stand in the position of the slats, legs rest on the bench. As you exhale, bend your arms, dropping as low as possible to the floor. On the inhale, return to the starting position. Take care that during the squeezing body was a straight line (there was no sagging at the waist and pelvis without taking up).