Muscle is formed when fibers are stressed and pulled down. Then, when you take a break, these fibers grow back and allow it to firm up. In this sense, the best exercises to define muscles quickly include weight lifting, gym machines and others that can also be done with your own body weight.
As, strength training is recommended that use multiple muscles and joints at the same time. These recruit and destroy more muscle fibers, so that in the recovery phase they develop and grow faster than if they were performed only in isolated movements.
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Firstly, it is important to note that in addition to being effective in toning muscles faster, explosive training or weight lifting gaining more strength and vitality is imminent. Training with machines and some weight is much more effective if you want short-term results, as stated in a research carried out in 2016.
Next, a list with the best exercises to reassert muscles in a short time will be released:
1. Bench press
The first is the to press of bank. It is a classic exercise to do in the gym and increase muscle mass. It’s a push action performed with the upper limbs It involves the involvement of the elbow and shoulder joints. To perform this exercise, you will need:
- First, lean back on a bench and have a bar with an off-the-shoulder grip.
- Immediately after lowering the weight to the chest with elbows open, push the bar and fully extend the arms.
- with this exercise the bibs are particularly worked. At the same time, the secondary muscles involved are the shoulders and triceps.
- Perform 3 sets of 10 to 12 reps.
2. Barbell Biceps Curl
If you want to firm up your arms quickly, the curl up The barbell curl is the ideal exercise. Only you have to be careful not to force the Backwards during exercise. The steps to do this are as follows which we will discuss.
- To start, stand with chest up and hold the bar with your hands just outside your hips (with a hidden grip).
- It’s important Don’t forget that your elbows should be tucked into your hips. Start the movement and raise your hands to feel your biceps contract.
- While maintaining the tension in your biceps, flex your elbows as you bring the bar to your chest at shoulder height and contract your glutes and abs.
- Then start slowly lowering the bar and keep the biceps tight work as many muscle fibers as possible.
- Once the bar is in the starting position, fully straighten your arms to tighten your triceps and make sure your biceps are working through the fullest range of motion possible.
- Perform 3 sets of 10 reps.
3. Push-ups
- lift They are an ideal option for training with your own body weight.. Additionally, they can be performed at home or in the gym, as any location is ideal.
- lift work your triceps, chest and shoulders, among other muscle groups. All this in one movement and without making much effort. You can increase the difficulty of the exercise as your arms get stronger.
- Since many muscles are involved, exercise helps burn more calories compared to others that only involve one or two muscle groups.
- You can do 3 sets of push-ups of 15 reps.
4. Pull-ups
It’s always a good idea to have a top pull movement in your back routine and pull ups are one of the best. Effectively, wide-grip pull-ups They are great for emphasizing the upper back.
At the start, you may need to add a weight belt. Of course, if it’s difficult, you can use an assisted machine or have the help of a trainer.
Similarly, pull-ups involve only body weight, but it is one of the best exercises for upper body, grip and strength. It should not be missing in your exercise routine so that your muscles tighten quickly.
It concludes with a survey conducted in 2003 which highlights the importance of sleep and rest between sessions of physical activity, as this greatly influences sports performance of people.
In addition to this, after a good workout, the muscles absorb the nutrients and water ingested during the day. They then work while you sleep to build and achieve muscle growth. What are you waiting for to start?
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