How to make a relief body correctly. Training principles. Body Drying Products

Greetings to sports guys and girls! The topic of today is the relief of our muscles. Being big is one thing. But being big and beautiful is another matter entirely. Often, among those who visit gyms, you can see those who have a large body weight and tremendous strength in the body, but they are shapeless. Their muscles are hidden under a large layer of fat and it looks, let's say, not very good.

In bodybuilding, this is simply unacceptable. The muscles should be clearly defined and relief - then they will be beautiful and attractive. They will be aesthetic. Naturally, you already know all this, but the problem is that it is really difficult to achieve muscle relief, like everything in bodybuilding, especially when you do not know what to do.

The following tips will help you achieve muscle definition, because it is worth it, especially if you are already very tired of your shapeless figure. Let's pay attention to 2 key points in this important matter. Your nutrition, and of course your workouts. Follow these tips and you will be dry, bumpy and beautiful. You will, you will ... Look here!

Nutrition

The first thing that you definitely need to change in your usual diet is to reduce the consumption of carbohydrates, which supply our body with energy. With a deficiency of these substances, the body will be forced to burn subcutaneous fat. But this must be done gradually, not abruptly, so that the body gets used to these changes.

As with everything, a certain patience is required in the diet. For the first 2-3 weeks, you will hardly notice any changes. And only at 4-5 weeks you will begin to reap the first fruits of fasting: the lines of the body will become more powerful, embossed and harmonious. Drying at least once a year is very important for an amateur too - it saves you from problems in the future. After once having driven off excess fat, the next time you will have to burn only what has accumulated in just a year. Once you have gone through the path of diet, you once and for all gain experience - what, how and why. The best part of this is that each time both the drying itself and the peak shape will be given more and more easily.

At the same time, you need go on a protein diet, to provide your muscles with the necessary building materials and the necessary calories you need for the day.

These calories should be 35-45% protein, 10-15% fat, and 35-45% carbohydrates. The very way of eating should also be different ...

Now you need to eat more often, but in small portions, in order to maintain the metabolism at the desired level and not to deposit unnecessary fat in the body, because then the muscle relief will suffer. Meals should not be skipped, because during a lack of nutrients in our body, the hormone cortisol is released, which burns our muscles, using them as fuel for the body. Well, nobody needs it!

As for special supplements, it will be very appropriate during the period when we are trying to achieve muscle relief and their quality - to use carnitine . L-Carnitine is primarily known as a fat burning supplement. transports fatty acids to the mitochondria, where they are broken down with the release of energy. As a result, excess fat is burned and at the same time the additional energy required to maintain a high level of vitality is generated.

But in addition to the presence in the body of the required amount of carnitine, in order to trigger this miraculous transformation, it is necessary to follow a competent diet and the necessary physical activity. A very important advantage for athletes is precisely the fact that the use of l-carnitine as a "fat burning" supplement - absolutely does not lead to the destruction of proteins and carbohydrates.

Muscle relief workouts

You will be greatly helped to achieve muscle relief. They need to be done in the morning on an empty stomach. It's either running on a treadmill or outdoors. You can jump rope. Why in the morning? Because after sleep, your liver glycogen stores are depleted and when you do cardio, the body is forced to burn fat, because there is nothing else. And if you had breakfast immediately after sleep, then you would supply your entire body with substances that were burned instead of fat. And you need to burn fat. Therefore, it is advisable to do cardio in the morning on an empty stomach. While there is debate about this, many athletes do this when they want to achieve muscle relief.

Your workout itself will change too. You need to do more reps with less weight and rest less between sets. But without fanaticism, as it will be hard for you anyway. If all this is observed, then this will be more than enough for you. The fat will melt 100%. I advise you to watch the video below. A guy gives good advice and looking at him you understand that he understands exactly what he is talking about:

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Recently, most girls want to have not just a wasp waist and thin slender legs, like a model, but a relief body and an athletic figure. Relief training are becoming more and more popular and in demand among the fair sex. On the internet you can find a lot of information and videos about relief training, but not all of them are adapted for girls. In this article, I want to highlight important points that should be adhered to when performing this or that relief training program specifically for girls... And very soon you will not recognize yourself in the mirror! In a good sense of these words =). Well, let's start!

The number of repetitions, approaches and working weight

To make the information better understood, I will present it in the form of a table, where training for mass, strength and relief is compared.

Now let's return exclusively to relief workouts for girls and we will analyze each point in detail.

• Number of days per week

It can be seen from the table that you can train for relief 5-6 days a week, but not all of them should be strength. It is best to do 3 strength workouts, and the other 2 do cardio (running, cycling, jumping rope, swimming). This option is the most optimal and will lead you to a positive result faster.

• Reps and weight

Relief workouts for girls require 12-15 repetitions in an approach with an average weight. The average weight is individual for everyone: for someone it is a bodybar with 8 kg, and for someone a barbell with 20 kg. The weight is selected so that you can do 12-15 repetitions, but the last repetitions were difficult for you. Performing exercises with these conditions, you will dry your muscles, giving them a clear outline and relief, but muscle growth will not occur.

• Number of approaches

Number of approaches in relief training should be in the 3-5 sets range. There is no clear figure that would suit everyone. You need to look at your feelings and training plan: if you have planned 5-8 exercises per workout, then you can do each exercise for 3-4 sets; and if you plan to do 4-6 exercises, then you can increase the number of approaches to 5. Workouts are not formulas in mathematics, here you have the opportunity to experiment and choose the best option for yourself.

Cardio component of relief training

If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by effective? It means not just jogging for an hour or cycling, but with the addition of its own "zest", so to speak. What? Confused you even more? Let me explain now.

When you just run for a long time or ride a bike (about 40 minutes - 1 hour), then glycogen stores are depleted, and the rate of fat breakdown is not enough for the body to get the energy it needs, so it begins to take this energy, burning your muscles.

To prevent this from happening, you need to look for a way out of this situation. And there is such a solution - effective cardio. This is an aerobic exercise in which you burn fat, not your muscles. How to do effective cardio? There can be many options:

- interval running or cycling (change of speeds)

- insertion of cardio elements in the intervals between sets:, elements with, etc.

This approach in your relief training help you achieve the desired result faster and see the emerging cubes on your belly.

But remember that without nutrition, your efforts and efforts will be in vain. It is imperative to adjust your system and. The main things to remember:

- exclude the consumption of starchy foods and sweets;

- reduce the consumption of carbohydrates (give preference to complex ones);

- reduce fat intake;

- increase the consumption of protein foods and foods rich in fiber;

- eat fractionally 4-5 times a day;

- create a slight calorie deficit

And finally, the site has prepared for you version of the relief training program for girls for a week.

1 workout: up - arms, shoulders, chest

Instructions:

We perform exercises in sets: 2 exercises in a row without rest. The number of repetitions of each exercise 15 times; when finished doing the second exercise in the set - rest for 1-2 minutes and start the circle over again. Only 3-4 circles (approaches).

1. - Extending arms to the sides while standing

1. - Extension of the arms on the upper block trainer (triceps)

Push-ups with an average setting of the hands from the floor (you can from your knees)

1. -Circulating on an incline bench straight

Raising the legs on an incline bench

1. -Dumbbell row to the shoulders (biceps)

Flexion of the elbows over the head (triceps): alternately with the right / left arm

1. -Lowering feet down on the floor

Alternately lowering the legs down (scissors) and touching the upper leg with the shoulders off the floor

1. Running at a speed of 10-11 km / h - 25 minutes

Workout 2: Cardio 20-30 minutes

Workout 3: bottom - glutes and legs

1. -Squats with a bar on the shoulders

Dumbbell Deadlift

1. -Bending the legs on the simulator

1. -Leg Press

Back lunges with dumbbells (alternately)

1. -Pulling the leg back in the lower block trainer

1. - Side crunches on the fitball (alternately on each side)

Fitball plank 1 minute

1. Interval run - 15-20 minutes

As you know, for the beauty of a figure with well-defined kennels, it is not enough just to be thin, it is also important to be fit. But muscle relief does not arise out of nowhere, and even more so it cannot be acquired with the help of strict diets alone. In order to make the figure embossed, and the muscles strong and fit, an integrated approach and adherence to several basic rules, which will be discussed below, are required.

Rule 1: find the reason why your body lacks bump

In fact, there are only two objective reasons why your body may not be well-shaped: it is either an excess of body fat, or muscle underdevelopment due to the lack of regular physical activity. From this it follows that relief can be achieved only with the help of nutritional correction and training that can strengthen muscles and increase their volume. If fitness is new to you, it makes sense to design your training program in such a way as to alternate between exercises aimed at burning fat and strength training that promote muscle gain.

Rule 2: Exercise on an Individual Schedule

So, if your main problem is excess body fat, the initial focus should be on cardio training (running, exercising on a stationary bike, etc.), which can last up to forty-five minutes, two to three times a week. It is best to do cardio workouts after strength training, which will help build and tone your muscles. An experienced fitness instructor will help you develop an individual training plan depending on your wishes - to draw a beautiful relief, change and balance the proportions of the figure, etc.

Rule 3: choose the right weights

As it has already become clear, even in the absence of excess fat, a beautiful muscle relief can be obtained only with the help of barbells and dumbbells, the weight of which should be selected correctly and gradually increased. Initially, select the weights so that you can complete three sets of 12-15 repetitions, while the last repetitions should be performed with effort - this is when the muscles will really work and grow. Exercises should be performed at a slow pace, straining the corresponding muscle groups.

Rule 4: adjust your diet

Forget about "magic" universal diets that promise overwhelming results in a month. If you need to lose weight and gain muscle mass, nutrition should be adjusted according to the individual needs of your body.

First, it should be understood that you cannot lose weight too quickly to get a relief figure. Ideally, you should drop 700-900 grams per week. At the same time, the diet should be balanced and varied. Eliminate "unhealthy" foods high in animal fats, eat as many vegetables and fruits as possible, control your intake of light carbohydrates.

Secondly, it is important to understand that in order to build muscle relief, the body needs protein, which contributes to the restoration of muscle fibers and their growth. The best source of protein will be chicken breast, cottage cheese, dairy products. It is also important to maintain a balance of complex carbohydrates and fats.

Rule 5: stick to your drinking regime

Many people who dream of losing weight are on strict diets, drink little water and take diuretics. This is a gross mistake that can also harm the body. For successful weight loss and the creation of muscle relief, it is necessary to reduce tissue swelling. Drinking at least two liters of fluid daily will help flush out toxins and wastes from your body that contribute to swelling. In addition, drinking water in normal amounts will help improve digestion and metabolism.

Rule 6: trick your body

Any diet is a kind of cheating. Prolonged sitting on a strict diet helps to reduce the level of leptin in the body, a hormone that regulates metabolism. To increase your leptin levels, you can trick your own body by breaking your diet once a week. Such "deceptive" food intake will contribute to the emergence of a metabolic impulse, which means it will help burn fat more efficiently and quickly achieve the desired relief.

Rule 7: don't try to do the impossible

Of course, it is much more difficult for women to create a relief and contour of muscles than for men, which is associated with some anatomical features. The fair sex really needs more time and effort to create the perfect fit. That is why it is important to understand that there is no point in overloading your own body with hard training, trying to get the body of world fitness champions, who, by the way, use special supplements that are not always safe. Tightened arms, firm belly, tucked up buttocks, strong back will already make your body beautiful, albeit without prominent "cubes" of the press and muscle tubercles.

A slender body with a beautiful muscle relief is always the result of hard work on oneself. To achieve the figure of your dreams is possible only if the above rules are followed in the complex. However, in addition to adhering to your diet and exercise regimen, motivation is equally important, as well as your patience and focus on results. Do not stop halfway, and the desired figure will cease to be the object of your dreams, but will become reality and the envy of others.

What could be better than a good relief? ”Said Andreas Münzer - at one time a very famous bodybuilder who earned his fame, by the way, due to the very low percentage of body fat. And he was right, because an athlete looks much better, whose muscles, in addition to their size, also amaze with their tracing? In fact, relief is what makes sense, without it there would be no way to see the muscles, no matter how huge they are. And in this article we will talk about how to make muscles more prominent, what exercises should be performed for this and what diet to follow.

It's a shame, but concepts such as "mass" and "relief" in bodybuilding strongly contradict each other. Probably every less experienced bodybuilder knows that when gaining muscle mass, we will also increase the thickness of the fat layer, and working on the relief - reduce the size of our muscles. All this is due to the fact that work for the mass is accompanied by a large consumption of food, and work for the relief, on the contrary, is small. From here and the consequences - a lot of food, a lot of calories - leads to the accumulation of fat in the body, and its lack - to the destruction of muscle tissues, which are used as energy in training.

The classic way to make muscles more prominent

In general, some kind of vicious circle turns out, but nevertheless, this dilemma can be solved by dividing the training cycle into two periods pursuing different goals. The first training period will be basic, which is aimed at increasing muscle volumes, even if it is accompanied by an increase in the fat layer. And the second period, so to speak, pre-competition, will be aimed at cutting fat. This will be accompanied by muscle loss, but you will have to put up with this and accept it as an inevitable fact.

Even in the recent past, this method of dividing the training cycle was a real high-tech in bodybuilding, since previously bodybuilders tried to solve the problem of mass and relief within just one training period. However, even dividing the training cycle into periods entails a bunch of additional problems. Let's see why.

An effective technique for working on relief

Today, few people follow the path described above. It turned out that in order to increase the intensity of training, it is not at all necessary to radically change your set of exercises and exhaust yourself with multi-repetitive sets. Everything is much simpler - you just need to gradually reduce the calorie content of the daily diet!

The meaning of this technique is simple and obvious: you do not overdo it in training, but nevertheless, their energy intensity increases due to a lack of calories. Thus, the body has no choice but to put its reserve energy reserves - fats - into the "furnace".

The layer of fat will get less and less with each workout. After a few weeks, almost no trace of it will remain. The muscles will become embossed and clearly stand out, as if on an anatomical exhibit. However, in the fate of professional bodybuilders, this brilliant moment lasts no longer than 1-2 days. And the task of every bodybuilder is that this peak of form falls on the day of the competition.

Everything on our planet has inertia and the internal biochemical reactions of our body are no exception. Their properties are very difficult to change and move from place, be it a train, they will resist at the beginning of the movement and, having accelerated, will also be difficult to stop. Trying to save you from the so-called death of starvation, your body will burn more and more subcutaneous fat in the metabolic furnace. Along with this, the burning rate itself will also increase. Fat will gradually disappear from the shoulders, abdomen, arms, back, thighs, buttocks, face, calf muscles .... Stop, you say, there are still seven whole days before the competition! But the train can no longer be stopped ...

Having finished with fats, the body begins to do the most unpleasant thing for bodybuilders - into the red-hot furnace of metabolism, it throws the last and most powerful reserve of biochemical energy - the protein molecules of our muscles. And as a result, the muscles "lose weight" and decrease in volume. You look in the mirror and are horrified that the result of your hard work for many months on the mass disappears right before your eyes.

The situation may be the opposite - too slow fat metabolism delays the desired result and by the time you enter the competitive scene you will be far from being in perfect shape. And a week after the competition, the body, due to the inertial loss of fat, will bring your body to its peak shape, which was so needed 7 days ago.

Many bodybuilders face these problems and in order to try to solve them, you need to take a number of measures aimed at maintaining muscle volume and losing fat at the same time. To do this, you must try to make work on the relief equivalent to work on the mass. And although these are completely opposite training guidelines, it is still possible to combine both.

Aerobics is the solution to all problems!

Here aerobic exercises can come to the aid of bodybuilders. It is known that activities such as running, swimming, cycling, etc., lead to the same goal that the athlete, working on the terrain, needs - the loss of subcutaneous fat. However, before you include aerobic activity in your training program, you need to know how to do it correctly, otherwise you will get nothing but muscle loss along with fat.

So, let's now move on to the most important part of the article and consider the methodology for combining strength programs with aerobic ones. We will take as its basis a fundamental fact of human physiology - the ability to adapt. This can be seen in the example of the same work on the mass: under the influence of a power load, which is a real stress for the muscle, it begins to increase its volume. And with each subsequent workout, the muscle improves its ability to adapt to this load. The accuracy and dynamism of the response is increasing. Thus, it can be said that the muscle adapts to adapt.

A good example of the above would be an athlete who quit bodybuilding for a fairly long time. Of course, during the non-training period of time, he will lose some of his muscle volumes. But! As soon as he starts attending the gym again, he will restore his previous shape in just two weeks. And all this is the result of muscle memory, which once learned and adapted to respond to loads in a similar way.

Another example is our brain when learning foreign languages. If you ask the translators what language was easier for them - English, German, French or some other, then everyone will answer as one - the last one. That is, for example, the third was given easier than the second, and the fourth was easier than the third, etc. This is due to the fact that the brain has learned to learn.

So, what does this have to do with aerobics ?, you ask? And the most direct thing is that you also need to learn aerobics and allow the body to adapt to this type of load.

As you probably know, the main sources of energy in our body are carbohydrates, which are found in the muscles and in the liver in the form of glycogen, the protein molecules of our muscle tissues, as well as fats. And whatever the load, power or aerobic, the first thing as the main suppliers of energy are carbohydrates, and only then, when their reserves are exhausted, the body takes on fats.

Usually, the body works on carbohydrates for the first about 20-25 minutes of training, and then switches to a fat source of energy. But, the specificity of the consumption of energy reserves in aerobic and strength training is very different. So, exercising with weights requires a relatively small expenditure of fat energy, while running, on the contrary, is very large.

Content:

Principles of a training program for work on terrain. What should be excluded from the diet. Is it worth doing aerobic training?

Few people know, but a large volume of muscles is not a guarantee of ideal body relief. All beauty can be hidden under a large layer of subcutaneous fat that needs to be removed. What follows from this? To make the muscles prominent, you need to follow two rules - getting rid of excess fat and working out the muscles themselves. Below we will consider how to implement the task as quickly and efficiently as possible.

Active workouts

The first thing to do is to regularly strain your muscles, strictly follow the training program. It is believed that muscle relief can be obtained by a large number of repetitions and working with light weight. But there is also another position. It is generally accepted that lifting large weights gives a command to the muscles to grow. But there is danger here. In case of stopping the training process in order to lose weight, the body receives a signal about the uselessness of the muscles.

How to make the muscles as prominent as possible? The training program can be as follows:

1. Monday - working out the back. Perform pull-ups with additional weight, dumbbell and barbell rows in an incline, as well as in a prone position. Each of the exercises is performed according to a 4 by 15 scheme.
2. Tuesday - working out the chest. The next day, do a barbell and dumbbell press in a prone position (incline bench), dumbbell spreads, and body twists. The first two exercises allow you to work out the pectoral muscles, the third - the deltas, and the fourth - the press. The number of sets is 3-4, the number of repetitions is 15-17.
3. Thursday is a day for high-quality leg work. Do the following exercises - barbell squats and lunges, Smith machine toe raises, and Romanian deadlifts. For all exercises, the optimal number of approaches is 3-4, the number of repetitions is 10-15 repetitions.
4. Friday is a day for three supersets. In the first approach, you work out the relief of the shoulder muscles. Key exercises are the vertical row and the barbell press. The number of sets is 3-4, the number of repetitions is 12-14. In the second superset, the dumbbells are routed while sitting and standing (working out the shoulders). The number of sets and reps is the same. In the third superset, it is worth doing exercises to work out the muscles of the biceps. Do bench press (narrow grip), lifting barbells and dumbbells for biceps (standing position). The number of sets and reps is identical.

Remember your diet

To get the muscles you expect, don't forget the importance of eating right. For starters, reduce your daily calorie intake by avoiding foods high in fat and fast carbohydrates. At the same time, the proportion of protein in the diet, on the contrary, should increase. As for complex carbohydrates (pasta from durum wheat, various cereals, fruits, and so on), they must be present in the diet.

Say Stop to Cardio

Paradoxically, muscle definition and cardio are less dependent on each other than some believe. The first thing you should pay attention to is your own diet, and only after that add similar loads to the program. Please note that during this period the body has to go through serious stress. The reason is an acute calorie deficit. If all the time you load the body with cardio load, then the muscles will simply "burn". What kind of relief can be in this case? So, while the muscle is developing, set aside the simulators for a while and take the time to do interval exercises to work out the muscles.

Save fat

As strange as it may sound, when forming muscle relief, the loss of body fat should not be too significant. On average, weight loss should occur at a rate of about a kilogram per week. A higher rate of weight loss does not make the muscles bulge. On the contrary, there is a great risk of making it worse - losing the already existing muscles.

Shape your abs correctly

After working out the abdominal muscles, give the latter a little rest. If you overuse exercise, it will not speed up the achievement of the goal in any way. The number of approaches for this group should not be more than 2-3 within seven days. This is enough to develop the necessary relief and keep the abdominal muscles intact. If you add the right diet to all this, then the long-awaited six cubes will not keep you waiting.

Deceive yourself

Long-term diets can lead to a decrease in the level of leptin in the body. But it is this hormone that is directly responsible for the rate of metabolic processes. If at least 1-2 times a week to deceive your body and allow it some "pranks", then it will not be superfluous for the muscles. Moreover, such "violations" will speed up the process of achieving the goal.

Assess your body fat adequately

Many athletes who make it their goal to lose weight do not adequately assess the level of fat in their body. As a consequence, the diet will not provide the expected result and may continue for a long time. For accurate measurements, forget about the various online calculators. The best option is to use a caliper that measures the actual fat thickness. With this in mind, the subsequent program can be developed.

More fluid

Many people know that water is needed to lose weight. But it is necessary not only for this. Adequate fluid volume helps to give the muscles a relief, make them more powerful. Studies have shown that drinking about three liters of fluid is a good idea to boost metabolic processes. This, in turn, speeds up metabolic processes by 30-40%.

Scientists have also determined the minimum volume of clean water that must enter the body - 1.5 liters. And note that we are only talking about clean water. To clearly follow this rule, get yourself a special jug, fill it every morning with water and drink throughout the day.

Outcomes

Please note that making beautiful and prominent muscles is not as easy as it might seem at first glance. This path is long and includes many tasks - the fight against excess fat, the correct organization of workouts, a balanced diet, and so on.