If your main objective is to obtain a super Lineage, and symmetric females Ripped body, then it is necessary to frequently use the forms fitness, the coaching methods and specialized techniques that effectively serve to achieve your goals.
When men put aim to lineage, usually they mean they want to gain muscular body with little fat, triangular body shape with open shoulders, broad back and narrow waist, bulky chest, big arms with strong flevikotita and distinct anatomical detail muscle groups such as abdominal (6-pack). Instead, what we have in mind, most women are a stylish tight and toned body, but not too muscular, with beautiful shape, balanced proportions and low fat in places that do not adversely affect femininity, e.g. inner thighs, but not in breast.
The external body image is formed on the weight in relation to height, the fat content, degree of muscle growth, levels of liquid and skin quality. The female body to be attractive ribbed must have normal weight in relation to height, symmetrically developed musculature without excess, reduced fat content (but not extreme low), balanced fluid levels and tight skin -only where there and these five conditions with the picture really shows impressive, either with or without clothes! For example, there are many women with low percentage of fat, but without apparent lineage because of their low muscle mass, as there are several showing flabby due to large fluid retention or very loose skin.
Lineage Favorable Factors
Achieving lineage depends primarily on nutrition, because this is the main factor regulating the total weight and subcutaneous fat is stored between the skin and muscle. Secondarily depends on how training and life of each individual, mainly related to muscle growth, while a special role in revealing the final details have practices related to the handling of body fluids and skin condition. For example, a skin healthy and tight, well-kept and beautiful natural tan makes the body look more Ripped, drier and sexier every angle, while also significantly reduces the appearance of orange peel, a problem that does not discriminate between Ripped and … agrammotes.
When significantly decreases subcutaneous fat, increases your muscle mass and decreases the excess water, healthy and elastic skin “wrapped” tightly around the muscles and strongly highlights the contours, shape and physical lineage.
Can I Lineage?
If you start to work out in the last time, you have enough extra weight, your current fat percentage is high and your muscle mass a little, the case lineage not far and is the last thing to think. This lineage may be possible pursuit healthy women, usually young but not exclusively, to have good genetic characteristics and make a decision to drastically change their physical appearance.
How To Get This?
Combining special diet and specific exercise including cardio (cardio or aerobic) and strength training (strength training). With the special diet triggered the loss of subcutaneous fat and unnecessary liquids without losing muscle tissue or loose skin, the cardiovascular burn more calories derived from fat, while the strength training is maintained or increased muscle mass, and the speed metabolism.
Gymnastics For Lineage
The specialized gymnastics lineage based on the principles of metabolic training (metabolic training) and includes both frequent workout with cardio, secondly intensive strength training with and without instruments.
Cardiovascular exercises: Excellent for reducing body fat
Best choices: Athletic walking, jogging, running, lifting and lowering ladders or platform, jumping rope, aerobics, dancing, elliptical, cycling, distance swimming, engaging in sports and combinations thereof. You can either do the same stable cardiovascular activity, eg elliptical, or alternate, e.g. one day cycling, swimming the next and the one after jumping rope, or combine some of them in the same workout, eg walking, jogging and running in the sand of the beach or other outdoor area.
Basic methodology: Fitness 3-5 times a week at a moderate intensity for at least 30 minutes or at a higher intensity for at least 20 minutes – in these times do not include time required for warm-up and recovery. The 20 to 30 minutes can be covered in a row in a training or broken at different times during the day, e.g. 10 to 15 minutes in the morning and 10 to 20 minutes in the afternoon.
Attention point: Cardiovascular exercises are most effective when performed in a separate program, ideally in the morning just wake up. But when this is not possible, then preferably be made at the end of the empowerment program.
Specialized coaching methods
Maximize the benefits of cardiovascular exercise you choose to do.
logo: ‘minute,’ ‘second, e.g. 30 ” means 30 seconds, 1 ‘denotes 1 minute.
You work out at 60% of your maximum heart rate (MCBs = 220 – age in years) for 30 seconds and rest for about 30 seconds. Then you increase the intensity of 70% for 30 seconds and also rest for about 30 seconds. Then at 80% for 30 seconds and rest for about 30 seconds. Finally rises to 90% for 30 seconds and rest for 30 seconds. Repeat 2 To 4 times.
You increase the longer you your pace for 30 seconds and then slow down to well 30 ”. Repeat 10 TO 15 times.
Switches 50 ” exercise at a moderate pace with 10 ” very strong, eg 50 ‘jogging or running, and then 10 seconds sprint. Repeat 10-15 times.
Defined as the time 2 ‘. In the early 30 ” gradually speed up your pace until you acquire your top speed in the next 30 seconds trying to maintain the speed is constant and then gradually slow down for the last one. ” Repeat 5 To 10 times.
Work out briskly on the program half a year and then continues for another half a year at a leisurely pace, eg 10 ‘audible and 10’ loosely. Alternatively, you can do the intense part of the program in a cardio body, eg corridor sloping, and the loose in a different body, eg stationary bike.
Work out 90 ” loose and immediately after you increase your pace as much as you can for the next 30 seconds. Repeat 5 To 10 times.
Work out 3 ‘rapidly and then relaxed for 2’. Repeat 4 To 6 times.
Within 1 ‘progressively upload your rate approximately every 15 seconds, starting from loose and resulting in audible. Repeat 5-10 times. Then repeat the same upside down, ie you start with very strong pace and progressively reduced each in approximately 15 seconds. also repeat 5-10 times.
Work out for 4 ‘at a relatively strong pace and you continue to loose one’. After about 3 ‘audible and 2’ loose, followed by 2 ‘audible and 3’ loose and end 1 ‘vigorously and 4’ loose.
Sustained High Speed Maintenance
After about 5 ‘exercise with progressively accelerated rate, you arrive at a high speed and try to keep the stable for 10 minutes. Continue with 5 minutes more relaxed.
You work out very quickly for about 15 seconds and the next 15 ” slow down. Then you increase your pace for 30 seconds, then slow down for the next 30 seconds. You continue with 45 ” fast – 45 seconds slower and finally one minute fast and 1 minutes late. Repeat 3-4 times.
Gradually increase your pace every 2 ‘up to fill 10 minutes of exercise. From this point and for the next 10 minutes gradually you decrease your pace every 2 ‘.
Work out at a slow to moderate pace for about 4 ‘, at a slightly higher speed also 4’ and end marginally speed up your pace for the next two. ” even repeat once.
For faster results: Gymnasium with a new coaching method at least two weekly programs, regardless of the type of cardio you do -tairiazoun all!
Ideal for development and formation of muscle mass
Options: Exercises with additional resistance, such as barbell, dumbbells, dram, rubber, weightlifting machines. Exercises with various aids, such as medicine ball, sand bag and heavy ropes. Exercises with resistance to body weight (bodyweight), including abdominal, dorsal, push ups, seats, jumping, Pilates exercises, dynamic yoga. Exercises with body weight using aids such as straps, horizontal bar, small balls, balance balls. Combinations of the above.
Basic methodology: Fitness 2-3 times a week on non-consecutive days. Preferably in each workout to exercise your whole body and make a total of 8 to 10 different exercises with 2-3 sets of each exercise and 8-15 reps per set. Besides the set made for warming up, all the rest will have the last iterations to come out hard, but technically correct. You change often and exercises, gradually increasing their difficulty, for example, adding resistance or reducing rest breaks or circular workouts.
Special Training Techniques
Technical enhancing the effectiveness of the programs on the muscle groups lagging behind in development.
Perform the same exercise with three different institutions, eg 1 set hand bends with bar, 1 set of dumbbells and 1 set of pulley or rubber. The break lasts so as to change the instrument. If you have different instruments, you can change it in each subsequent set your handle or corner or make variations in the way enforcement.
Choose an exercise that is done with a hand or foot. Do default reps first hand or the leg that is lagging behind, eg left and immediately repeats the same with each other, e.g. Right. You keep the same without rest until additions 3 sets for each end and then do one extra set for the end lags.
Predetermining a total number of repetitions in one exercise, for example, 30 iterations, or a certain time, e.g. 3 minutes. Do as many reps you with rigorous technique, rest for little, you continue with many still can, rest for so little, until you complete all the reps or so to finish the preset time.
You do consecutive three different exercises they train directly or indirectly the same muscle group, eg glutes. Perform 1 set of 8 repetitions of the first exercise, you continue with 1 set of 10-12 reps of the second exercise and finish with 1 set of 15-20 reps of the third exercise. even repeat once.
Perform one set of an exercise using resistance and relatively difficult 8-12 repetitions, e.g. akrostasies for calves with dumbbells. Immediately after they performed at twice the repetition rate and rapid, almost explosive, another exercise exercises the same muscle group, but becomes a single resistor body weight and is easier, e.g. hopping spot. Rest and repeat a total of 2-3 times.
Epilegis two basic exercises for muscle group lagging more appearance, eg abs, and do 1 set of these each time you complete an exercise for another muscle group, eg back. Alternatively, exercised muscle group lagging first in your program (top priority) or with an exercise at the beginning and an exercise at the end of the program (technical doubling).
In each iteration you pause for 3 ” to 4 ” in the middle of traffic, completely immobilizing your body, and then you continue to the final or initial position respectively. Do 2-3 sets of 8-10 repetitions.
In the final set of an exercise as you complete more repetitions you and you continue for another 3-5 reps with the same resistance, performing only the easiest part of repetition, eg climbing weight of ¾ of the way up the final position.
Keep the resistance in the final position of each iteration for a few seconds, clutching at this point your muscles strong. When you do leg extension, for example, you upload the resistance slowly until the final position, hold it there for 3-4 seconds by tightening the quadriceps and then the downloading controlled to the starting position.
In 2/1 sets use high resistance and perform 8-10 repetitions, the last coming difficult or even assistance (technical forced repetitions). In the final set you decrease the resistance greatly and perform as many repetitions as you can, until you feel your muscles “burn”.
Do for the same muscle group, eg biceps femoris, one set of a combined exercise, eg foot screenings, and immediately after one set of one exercise isolationist, eg bends feet in special instrument. Rest for a little and repeat three times in total. Alternatively, you may first exercise its isolationist and then the combined (technical proexantlisis).
Perform one exercise, for example, skout, for 20 seconds as intensely can then relax for 10 seconds. Repeating a total of 8 times (4 ‘) and then spend the next exercise.
Set Triple Drop
Perform the exercise with resistance that allows you 8-12 reps. Without delay you decrease the resistance, eg use lighter weights and do more reps 8-12. Again reduces the resistance and perform as many repetitions as you can.
Do 3-5 repetitions in the first half of the traffic that requires exercise, then you continue with 3-5 repetitions in the second half of the movement, and finally do 3-5 reps with full-motion, all without an intervening break. In the next set do one repetition until the first quarter of motion, after one iteration to the first half, then one iteration to the three quarters and finally the whole piece – repeat the same 6-8 times total. Finish with 1 more set only with full movement.
For faster results: Introduced in your programs the only special techniques for muscle groups lagging in development, preferably a different technique in each Workout Helps in Fat Burning.