Keys to achieve good results in the gym

• April 29, 2024

Sometimes we have the feeling that despite the physical effort Y discipline , we do not obtain the expected results in the fitness center ; However, to optimize the results, it is essential to constantly modify our physical training .

In GetQoralHealth we give you 10 keys to improve your work in the gym. Take them into account and enjoy the results!

1. Heat the muscles well. Never start a exercise with your maximum weight. The first series should be light and comfortable so that your muscles and joints are prepared, as well as to mentally adapt to the movement. After this short period you can attack the muscle without risk of injury .

2. Change the type of grip , since the incidence on the muscle is not the same, and to work it in its entirety we must vary. It is also fundamental to change the routines. In most gyms we have an infinite number of devices to perform different exercises and prevent the muscle from getting used to a routine repeated over and over again.

3. Avoid lengthening the waiting times between the series too much . It is important that the muscle stay warm and full of your possibilities. You must never exceed the minute of rest between each series.

4. Watch your exercise. To get everything done correctly, it is important that we train in front of a mirror. In most gyms there are plenty of mirrors all over the walls, so we must try to orient ourselves well to control ourselves at all times.

5. Modify your training rhythm. Performing the routines more slowly will help us to endure more and work the muscles for a long period of time. Ideally, mix slower repetitions with faster ones.

6. Remember that more influence on the weakest muscles It is essential to strengthen them and achieve a better body balance, while eliminating our shortcomings.

7. Isolate the muscle group you are going to work to the maximum. We should not mix different types of training in the same session; There are activities that complement each other in which we will not perform as much as possible and we will not obtain the best results because we have worked in a part that did not correspond at that moment.

8. Stretch. At the end of the training routines we should always rigorously stretch the part we have worked on. This will help eliminate tensions in the muscles. Stretching is the beginning of recovery, and as such is an important part.

9. If you lift weights, use compound exercises. To gain strength and overall volume, the best are isolation exercises ; these allow to use little weight and only affect a muscle or a zone of the muscle, whereas the compounds allow to use great weights strongly affecting the interested groups and providing a stimulus of general growth to the whole body.

10. Do not smoke. The tobacco pollutes your body and is related to the lung cancer and other coronary diseases. It also negatively affects appetite and destroys vitamin C, in addition to reducing respiratory capacity and lung recovery. If you want to progress muscularly, avoid tobacco .

Do not forget to combine your physical training in the gym and some outdoor activities; It is important that you get a good dose of pure oxygen every day and for that, nothing better than a short relaxed walk outdoors.

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Video Medicine: How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program (April 2024).