Two-day training program on the weekend.

A sufficient number of rest for muscle recovery is an important point of training. The overtraining does not benefit. Back to operation After such an assault will not be easy, and the time spent on recovery will reduce all achievements.

The effectiveness of fat burning directly depends on muscle mass. In order for the intensity of metabolism during the week, it is necessary to have enough muscle. So the body will need to support them with a large amount of energy, and fat will be spent better. The intensity of this process increases the power load, which causes the muscles to be renewed hard and grow after workout.

During the week, simple strength exercises will also need to perform the load in the hall.

The workout plan should not be independently. First of all, the club specialist should appreciate your physical capabilities and health status. After that, according to your goals, the coach will compile a complex. It is also better to do under his control. Training intensity, in any case, will be high.

Natalia Trochimets

As a workout, you can run a coward on the treadmill or try new ones that will warm up the whole body and prepare it for the upcoming work.

Training (65-75 minutes)

The first round is performed for 4 approaches with a 90-second holiday between cycles with a pulse rate of 70-80 percent of the maximum. After a short break in 2-3 minutes, go to the fulfillment of the second circle. Again resting 4-5 minutes, perform a short cardio and cover the workout with a catch.

First Circle (22 Minutes)

Mahi Gire

The legs are slightly wider than the shoulders, keep with both hands, stretched out in front of yourself, slightly sneeze, pushing the huddle back, lower the girome and get it between the legs. Then, with force, push the pelvis forward and swing the weight up to the shoulder level. The press should be tense, the shoulders are omitted (do not rise to the ears), the lower back of the back is under constant control. Repeat the exercise.

Cossack squats with VIPR simulator

Feet on a width of 30 cm, socks are slightly expanded on the sides, Vipr in the arms raised right above the head. Bend the left knee, the right leg is straightened, the sock will be deployed towards the ceiling. Transfer the VIPR to the left shoulder and do deeper squats. Then return to the original position and repeat the squat on the right foot.

VIPR (Viper) is a hollow rubber simulator with strategically arranged handles. Used to perform traction, thrifty and other exercises. Weight - from 4 to 26 kg.

Dynamic plank with alternate hand drawing

Stand up in a bar with an emphasis on your wrists or on the forearm: elbows or palms rest in the floor under the shoulders, a back without deflection, the stomach is drawn, the legs, the body and the head make up one straight line, heels and top are stretched in opposite sides. From this position, without lifting the shoulders and continuing to pull the body into one line, output the right hand in front of the shoulder level. Lower your hand and repeat the same on the left side. During the interlace of the sides, try to keep the housing in the same plane (do not turn the body to the side while pulling your hands).

Jumping with a rope

Perform jumps with a skipper with alternating legs at a convenient pace.

Rest - 2-3 minutes.

Second Circle (22 Minutes)

Perform all exercises for 1 minute, then take a break for 90 seconds and proceed to a new approach. Perform 4 approaches.

Squats with garish

Legs on the width of the shoulders, in each hand on the hiring. Bend your hands in the elbows, holding weights before breasts, palms look at each other. Perform a standard squat: the pelvis reaches back, as if you want to sit on the chair, the weight of the heels, the knees do not go beyond the foot. During the lift from the squat, push the weights up, holding the hands right above the head. Repeat the exercise.

Side throws with Sandbell simulator (Sandbel)

Legs on the width of the shoulders, Sandbel in the elongated hands. Expand the housing to the right, slightly bend the knee of the support leg and throw the sandbel to the floor. Raise the simulator, return to the original position and repeat the exercise on the other side. Continue, alternating side and keeping control over the whole body.

Exercise Exercises using Sandbell simulator

Squats in lunge using VIPR

Feet together, VIPR Keep in front of yourself at the shoulder level (simulator parallel floor), elbows bent. Right foot lungs back and sneeze: both knees are bent, the right is practically touched by the floor, the back is smooth. Simultaneously with the squat, lift the left hand over your head and output the VIPR on the right side (the simulator is perpendicular to the floor). Return to the original position and repeat the same thing on the other side.

Power step towards + "Skaterbikes"

Legs on the width of the shoulders, hands on the sides are bent in the elbows. Go to the position of the skater: Bend the right knee, lift the left foot, bent in your knee, and take it a little back. Right hand goes forward, the left one is given back. Then, two short and fast paved steps move to the left side and again accept the position of the skateback. Hold in it literally for a few seconds and move the insertion back. Continue to move from side to side, lingering for a while in the position of the skating.

Rest - 4-5 minutes.

Cardio (10 minutes)

Try to perform this part of the workout with the maximum return. Listen to your body and reduce the tempo when it is necessary. Remember or write down the time for which you managed to finish cardiography, and next time try to meet in a shorter period of time.

Training composition:

• 500 m on skier's ski simulator;
• 50 kcal at Airdyne bike;
• 500 m on the rowing simulator.

SkiRG ski equipment technique

Configure and technique of work at the Assault Airbike exercise

Technique work with rowing simulator

Zaminka (10-15 minutes)

To complete the training, you need a little stretch the tired muscles, breathe and bring heart rhythm to normal. No way stop. Slowly go, carefully and restore breathing.

Sporting coaches often ask how to grow muscle mass at all and a thin person in particular. For this, special in the presence of a thin body will even easier to achieve the desired result, because it is not necessary to work on burning fat. This article discusses an exemplary training program for 3 days.

Memo novichkam

For the most effective and, which is no less important, the correct organization of the training process is essential for the safe performance of exercises. Very often, beginners will not wait as soon as possible to see themselves in an updated body, so they start spending 3 times a day, neglect the safety rules and overly zealize with the classes. As a result, instead of pleasure and desired effects, injury, stretching and disappointment are obtained.

Motivation

Human nature has been created such that to perform some task that requires long-term costs of forces, motivation is needed. Otherwise, the dust quickly cools. For 3 days a week also enters a list of such tasks. With regard to sports activities, you can recommend the following. It is necessary to start a table in which you will make the results of measurements of the parameters of the body on Monday. The starting point will be the sizes taken before the start of workouts. It should be remembered that any significant changes will be visible only after occupy for about three months.

How to do exercises

For the right pace of newcomers, a classic combination is recommended - 3 days of zealous workout per week with the involvement of all muscle groups. With such intensity, the body will have time to come and restore. The bunch is called the term "split" - the workout plan for 3 days. Split provides for exercises in three approaches to eight or ten repetitions with three-minute pauses between approaches. Before starting classes, a fifteen-minute warm-up is being carried out, and for her pamping - the first exercise from the complex is repeated twenty times with a small weight for heating and tide of blood to the muscles. The following elements are performed already with workflows. The duration of the workout should not be more than one and a half hours.

Duration of the program

As a rule, to obtain the maximum effect, the training program for 3 days is developed with progressive movement forward. This means that a certain set of exercises is performed within two months, and then the program must be changed. This is necessary to avoid the addiction of the muscles to the permanent type of loads, which will lead to a slowdown or stopping the development of muscle mass.

Muscle restoration

The concept of muscle recovery includes not only the renewal of energy reserves, but also recreation of their cells. For effective activities athletes use two rules:

• one muscular group trains one day a week;
• pause between training ranges from 48 to 96 hours.

Such a break allows the body to develop glycogen to replenish the reserves. Cell recovery occurs within about two weeks - it depends on the characteristics of the body. The training program for 3 days a week provides for not only intensive classes, but also a full-fledged vacation.

Proper nutrition

The main factor without which it is impossible to even get small noticeable results is properly organized. The training program for 3 days provides accurate compliance with nutrition recommendations, which ensures the success of occupations by about 70 percent. General requirements - exclude fatty, sweet, fried, flour and drinking more liquid.

Menu Khudim

An exemplary diet for thin people can be asked as follows:

1. For breakfast, you use a pair of boiled eggs, oatmeal or buckwheat porridge, whole grain bread and juice.
2. The second breakfast can consist of fruits or vegetables and protein cocktails.
3. Lunch must consist of meat or fish dishes with rice or potato garnish.
4. You can repeat the second breakfast option to the afternoon.
5. For dinner you need to eat a meat dish with rice or potatoes and juice.
6. For half an hour before sleep, you need to eat cottage cheese and drink a glass of protein cocktail.

As can be seen, a menu for thin people is hard to call a diet, rather, this is a kind of diet to achieve the result of sports training. Food tips, like training program for 3 days a week, must be observed strictly.

What we will train

The main muscle groups involved in three-day classic split are:

• deltaid muscles,
• caviar
• triceps
• muscles chest
• forearm
• back muscles
• press,
• hips (quadricepsy),
• biceps.

Training for thin people in order to grow muscle - this is the so-called "program for mass", 3 days a week are divided into classes with different groups of muscles.

Main exercises used in training

Such trainings will be suitable for classes with the backs of the back:

Exercise on biceps:

For the training of the muscles of the abdominal press, the following complex should be performed:

1. Basic exercise - twisting lying. It can be performed on both smooth and inclined surface.
2. In order not to spoil the waist, it is recommended to perform oblique twisting.
3. To stimulate the lower press, the legs will be effective.

Drawing the form to the forearms will help these exercises:

1. For good giving the volume of this muscle group will be flexing hands with a barbell in the wrists.
2. The reverse side of the forearm will operate when flexing hands in the wrists with a barbell, taking back grip.

To develop the icy muscles, it is enough to climb on socks sitting or standing, with the use of burdens.

To pump the trapezoid muscles, it serves such an exercise as shragi - lifting the shoulders with the presence of burdens in the hands. It can be done with dumbbells, and a barbell. Shells when performing can be held both in front and rear. When the shoulders is in the upper position, it is necessary to withstand the pause before lowering. The exercise should be performed without the shoulders of circular movements.

Program for beginners

The training program for 3 days a week consists of two splits that need to be alternating weekly.

Split No. 1.

Monday - chest training, triceps, press:

• rods bars lying (on a shop);
• french beasts;
• rods rods with narrow seizure;
• lives of dumbbells lying or sitting on an inclined bench;
• twisting body, lying on the bench.

Wednesday - work back, biceps, forearm, press:

• thrust horizontal block;
• rod thrust in the tilt position of the body;
• tightening the body, spreading hands wide;
• rod rise to biceps;
• flexing of wristpers with a barbell;

Friday - Foot Exercises and Delta Muscles:

• squats;
• extension of legs lying on the simulator;
• lift to socks with a barbell;
• hands of dumbbells in a sitting position;
• rods bars behind head sitting;
• rises wide through hands with dumbbells;
• twisting in the block.

Split number 2.

Monday - training chest, triceps, press:

• hands of dumbbells lying on the bench;
• rods rods on an inclined plane;
• minding hands on the simulator;
• push-ups on the bars (elbows along the body);
• trecycle press in the vertical block;
• lifting straight legs in the lying position.

Wednesday - back, biceps, forearm, press:

• thrust to the chest of the vertical block in the position "Wide grip";
• traction one dumbbell hand;
• lifting dumbbells on biceps sitting;
• bending hands with a barbell in wrists, reverse grip;
• twisting in the block.

Friday - Feet and Delta:

• hollow legs;
• dead traction;
• flexion of legs in the simulator;
• lifting legs on socks sitting;
• rods rod standing;
• hands of dumbbells sitting;
• dumbbell wiring in the slope;
• lifting straight legs lying.

In the exercises where heavy shells are used, preferably the presence of a partner's assurance.

For those who want to lose weight and girls

This complex is universal and can be used as a training program for 3 days a week for weight loss. In this case, the exercises are performed with small weights and short breaks between approaches. The diet should include more protein food, drink up to three liters of fluid per day, the last evening eating - no later than three hours before sleep. Sleep for the restoration of forces should have a duration of at least seven hours.

The training program for 3 days for a girl is somewhat different in connection with the features of the female body. Exercises remain the same, but the number of approaches increases to 5, and repetitions - up to 15, the break between approaches is within 30 seconds. In the first half of the female cycle, maximum loads are used, in the second they decrease slightly.

If you train on weekends and think that the volume of the exercise can harm the body, relax: scientists recently proved the effectiveness of such training. We tell about the study in more detail.

Experts recommend to train about 2.5 hours a week at a moderate pace or spend 75 minutes to intensive training. Under the conditions of a dense work schedule, it is not always time for training and play sports at the weekend. In English slang, there is even a special definition of this phenomenon - Weekend Warrior.

You will surely think how much useful to expose your body to serious loads in the form of a 2.5-hour workout after you seen five days in the office chair. Find a unambiguous answer to this question is unlikely to succeed, but it is still worth trying to figure it out.

At the beginning of this year, the results of the study of scientists from the UK, which proving the effectiveness of training on weekends were published. His authors analyzed 64,000 British data and found out: those who have trained on a weekend decreased by 30% the risk of death compared to those who did not work at all, and the risk of death from cardiovascular diseases decreased by 40% and by 18% - from cancer.

As you know, exercises improve blood pressure, cholesterol concentration and glucose metabolism for the next few days, reducing the risk of many diseases. In fact, this is a clean mathematics: if you are doing at least one day a week, the training of training applies to the next days and, accordingly, the risk of death is reduced.

On the other hand, the question arises: is there really training so helpful after five or even six days without exercise? Jeffrey Spa, Doctor of Medical Sciences and Surgeon in College Station Orthopedics in Texas, notes: With such training, you dramatically increase the risk of injury. All those who spend in training an impressive amount of time on the weekend, more often others suffer from tensile bundles, pain in the knees, plants, and syndrome of the shin, and are also more often susceptible to dislocation of the joints. And if high weights are used during training, the risk of getting injuries increases several times.

In the event that you cannot change the workout plan, the spa advises to strengthen the bundles and muscles that support the joints, diversify workouts. For example, add more aerobic exercises and work less with high weights, and it is also better to warm up and not neglected with stretching.

Ivan Krasavin

If you have to do on weekends and perform volumetric workouts to reduce the risk of injury and make classes more efficient, I advise you to take into account some features. First, you need to warm up the body using cardorative - from 15 to 30 minutes. The best ellipse or bike is best. Then it is necessary to prepare for power loads joints and bundles with gymnastic exercises. There are quite a lot of such exercise complexes and can be easily found on the Internet (we have such. - Approx. ed.). After the power exercises, it is necessary to perform a freeze for 25-35 minutes, also with the help of cardo-paper. Next, it is necessary to perform a stretching for about 15 minutes - about one minute in each position (exercises for stretching you will find - Approx. ed.). Stretching allows you to remove the load from the joints and tendons, preventing pain arising the next day.

Injuries with this mode of training usually happen due to excessive zeal, the desire to highlight the hall after the downloaded week in the office. But I would recommend trying to do some exercises in the middle of the week. It can be a walk in an average pace or, for example, you can climb home without elevator. I myself, for example, if I do not have time to practice, I go to my house through the floors for about half an hour.

But the main thing is that you need to remember - the load must be no more than 70% of the maximum. It has already been proven: our body is overwhelming from loads for 7-10 days, so if you rarely exercise, large weights can become a source of very strong stress for the body and lead to injury.

Recently, one buddy asked me to paint the training program. I agreed, and asked him a few questions about his current mode of life, that he could afford in terms of nutrition and the degree of equipment of the hall, in which he goes to do. It turned out that the buddy - everything is OK. "There is money, and there is little work, then there is a little time for it," he said. I said that it doesn't happen, but he replied that I did not see everything in this life.

"I now go to the rocking chair four times a week," he boasted. - "Monday and Tuesday, Wednesday rest, and Thursday-Friday - again in the hall."

"This is too much! - I tried to cool his dust, - in order to grow and gain a lot of enough and three times a week, even two!"

Then I tried to tell him something about the restoration of the muscles, about Mentcer Mentzer, about heavy basic workouts, etc. But it turned out that such frequent walking in the hall for him, among other things, also an important way to fill out free time, and when the time - the car and money do not consider - you can do all sorts of nonsense.

My friend is lucky. He has time and means, he goes to a good room and can afford to eat right. Who of you, dear readers, is the same chocolate in life? Give God to have every twentieth. Nineteen remaining, not possessing such greenhouse conditions for training and addressed everything written below.

Immediately exacerbate the situation. You work a lot, go out of the house at eight, or not - better in the last morning, and, barely dragging the legs from fatigue, returning to the family hearth not earlier than seven evenings. How do you like this schedule? To make life with honey, let's seem to assume that you are working on two works - you need to feed the family! Or combine work with study.

So, the initial conditions are stern. From Monday to Friday, inclusive time on sports you do not have. Only weekends remain. On Saturday you sleep up to twelve. Get up, in general, it was not bad for a working week that has rested. Breakfast tightly. Go with a girlfriend to the cinema or culturally relax in some other way. Now you can think about training.

Most of us are brought up with the conviction that the result in any business can be achieved, only by paying a lot of time. Fortunately, to the development of musculatures (at least at the amateur level) is not to relate. You can significantly increase strength and muscle mass, even training only one or twice a week.

What problems you wait for you if only Saturday or Sunday remains on training?

1. Many rooms do not work on weekends.
Solution: Find a room with a different schedule, now it is possible, believe me. Or buy home the barbell. Approximately one hundred dollars is required to buy a new, but you can do significantly smaller money if you can find someone who wants to get rid of "iron".

2. The weekend is not free time, since all communication with family or friends is possible only these days.
Solution: for training, with all cooking and time on the road, you will need no more than two hours. Plan your time and follow the plan. Five minutes of the preparation of a paper schedule allow you to have a surprisingly much. Exected business executed. Most celebrities (not only bodybuilding) live with a schedule and simply can not be different.
The debt of friendship is a duty of friendship, but maybe instead of having a beer, watch the next film on the video, go with friends to workout? Little is so hot blood like rivalry with friends in strength results.

3. One or two short classes a week is not enough to achieve any serious result. And if so, then there is no need to take for this business.
Solution: Train in force. Do not try to dig hands or, say, delta. Strive to increase strength in the basic movements, and the volume of muscles will come with it. The power of the muscles is proportional to its cross section - no one has yet been canceled this pattern.

Now details on how to train. As I said above, training should be built around basic movements. Basic call exercises involving a whole complex of muscles. These are power movements to which, as a rule, receive the Powerlifter "Gold Troika" - squats, bench lying and becoming (or "dead") craving. But in fact, the list of basic exercises is wider. Of the most important, in my opinion, push ups on the bars, tightening on the crossbar and the benchmark standing. It makes no sense to introduce all basic movements into your training program at the same time. These are really heavy exercises that require large energy accounting and with "overdose" tire the psyche. Limit two and three. They will become the center of the training plan, the rest will be only an addition. Time for training Select based on your general schedule. This is not fundamentally. For me, it is best to train in the evening, between 19 and 22 hours. By this time, it was already time to eat several times, and feel the body, not the fact that in the morning.

Now the program. I want to say that it makes sense to follow the rigid scheme for increasing the loads in basic exercises, and which are an addition to the movement to them, you can vary at least in each workout. For basic exercises, I advise you to find a purely power program for eight or ten weeks. The set of similar paueerlifter cycles is given in the appropriate literature.

Saturday. For a start, it is pretty warp. About the need for warm-up written everywhere and always. But with the same constancy, thousands of amateur athletes ignore it. I remember that when I learned to squat with a rod weighing in two hundred kilos, I felt like a cool that the foot training was started from the junction from the approach from 12-15 repetitions with a stokylogram projectile. "This is my warm-up!" - I casually explained, and everyone looked at me admiring and respectful - monster! At least I seemed so. As a result of such an escapad after a couple of months, the knees were strongest. I have long treated them with a "butadion" and some others ointments, and when the pain finally retreated, returned to the hall significantly wisely. Now as a workout, I for five to ten minutes, the pedal of a bike barbecue or running on the spot. Then, traditionally - target movement with minimal weight (rod neck) technique, repetitions for twenty.

I recommend performing a basic exercise first while you are fresh and full of strength. Saturday training We are building around a traction. After the workout, start working approaches. The most appropriate principle of the "half-grade" - from the approach to the approach you increase the weight of the rod, but reduce the number of repetitions. Even in the easiest approach, no need to do more than ten repetitions. Optimal - in my opinion - the number of repeats for traction - from three to five. Use straps, and do not practice the gifts - it allows you to be reliable to keep the bar, but it has an undesirable effect on the spine, and the biceps of the hands of the grip "from itself" is experiencing a greater load. Pull out of the classic rack. In the "Sumo rack" you can raise greater weight, but this is a trick for competing paeerlifters. In the classic muscles perform a great job and remain under load longer. In the starting position, make sure that your ass is below the knees - so you will even distribute the load between the leg muscles (the first phase of the movement) and straighten your back and trapezium (second phase). In some of the magazines, I once read such a feature - starting a break of the bar, imagine that you do not raise the projectile, and press the feet into the floor. Concentrate consciousness on this sensation. I tried it - it became more comfortable to pull.

If after becoming the traction you will have forces will be left, you will achieve the exercises on the widest muscles of the back. It is enough for two to three approaches of the rod rod in the slope or one of the thrust options on the block. This will give additional work with the broadest and so load biceps that in separate exercises it will not make sense and necessity for them.

Everything - you were strained! Range traction worked out the muscles of the legs, the muscles of the rear surface of the body, stretched the biceps. Additional exercises filled with blood lacyal muscles and hand flexors. For a week, these muscle groups can legally relax and grow.

Alternatively, it is possible instead of becoming a traction to the foundation of training squats. In this case, the load on the muscles of the back will be less significant, and in additional exercises it makes sense to work with heavier scales. I do not advise you to combine the brave and squatting in one workout, this is extremism. If you work with really big weights, the load on the lumbar will be excessive.

Sunday. This day we devote breast training, shoulder belt and triceps. All the above-mentioned workout retains its relevance and obligation. I will allow myself to refer to the training program that practicing at present. I start with the press lying on an inclined bench. The angle of inclination is forty-five degrees or even more. The first approach is repetitions for twelve. The latter (which is usually the fifth or sixth in a row) - by four or five repetitions.

The second exercise is push-ups on the bars. Despite the fact that you have already drawn the shoulder belt well, I advise you to descend very shallow in the first approach. Pressing is an exercise with a specific trajectory, so the shoulder joints should be in line in this movement. I do not think repetition, I pressed to "I can not". Do not "get out" down dropping down, and do not "jump out" from the bottom position by a jerk. When even after pressing, you can pressed the ten times to twelve in a row, start doing this exercise with an additional cargo suspended to the belt. For a start, more than five kilograms it is not necessary to increase weight.

The bulk of the workout on this ends. Next, I do either a couple of lifting series through the parties with lightweight dumbbells - for the side beams of the delt. Either a couple of extension approaches on the block - also with minimal weight and large number of repetitions. And sometimes pressing and push ups are so limited that I am limited.

In general, it's all. Training in this mode and feeding accordingly, you will certainly grow. Otherwise it can not be.

It remains to make a small addition. If you cut the time to workout and on Saturday and on Sunday it is unrealistic, do not despair! Train only one of these days. In this case, you make sense to further compact the program, leaving in it, say, only becoming craving and pushups. Plus a couple of light pumped exercises as a "hint". Your strength in the basic movements will increase from workout to training, and your muscles will also begin to increase with it.