5 routines to gain muscle mass

• April 27, 2024

One of the good things that the exercises for burn calories and increase muscle mass is that they allow you slim down while you are increasing muscle mass quickly. Experts say that it is also convenient to add to the routine some kind of aerobic exercise to increase effectiveness.

However, it is important that you take into account your state of health since these exercises They are very strong and demand a good physical condition. Physical trainers recommend the following routines to increase muscle mass Y burn calories quickly.

1. It starts with a series of 50 repetitions of ABS , place a bag of sand in the abdomen ; then do a series of 50 repetitions of ABS oblique, a series of 30 repetitions of lunges using dumbbells and a cardiovascular activity with a duration of 5 minutes.

2. In the scout bank do a series of 30 repetitions of biceps curl, a series of 30 to 50 repetitions of sitting heels, a series of 30 repetitions of lunge with each leg and 5 minutes of exercise cardiovascular.

3. In machines for shoulder press, performs a series of 30 repetitions and another series of 30 repetitions in a machine for triceps and 5 minutes of exercise cardiovascular.

4. A series of 30 repetitions in parallel to do knee lifts, a series of one and a half minutes jumping rope, a series of 30 repetitions doing opening on a flat bench using dumbbells and five minutes of exercise cardiovascular.

5. To finish the routine, the best is a series of 30 repetitions doing hack squats, a series of 30 repetitions doing push-ups, a series of 50 repetitions doing leg curls alternating and five minutes of exercise cardiovascular.

Does it sound overwhelming? It is best to start small and always with the professional guidance of a physical trainer. Before doing any of these routines, do not forget to consult your doctor.

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