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The sculpture training program
Table of Contents
1. Sculpture training? When do I start?
Usually, when you decide to start reducing body fat, there's a lot more important things going on in your life, like weddings, holidays, getting to know someone new. And when it comes to your figure, I think that reduction should start where your abdominal muscles are weak or almost invisible when you're starting to build muscle mass. So, of course, the lower your body fat is, the worse your well-being is probably.2. 'Extra_id_0' - 'extra_id'1', - 'extr_id2', - Always English:
Protein at 2 g per kilogram of body weight or even 2.3 g. Pay attention to high-value sources of fatty acids and maintain an adequate amount to maintain the proper functioning of the hormonal system.4. Try to lose 0.51% of your body weight per week.6.Check the progress of measurements, weighing and pictures of the figure.Take care of regeneration!3. Length and frequency of training
For example, you can imagine that in each strength training you burn 500 calories. But if you do 5 strength training sessions and add 2 cardio sessions, the number of calories you burn will increase. There's a big difference that will have an effect on the reduction effects. During reduction you can do fast cardio training. These exercises should not last longer than 60 minutes, it's best to start with 30 minutes and gradually increase the training time.4. The sculpture training plan
Foam rolling, dynamic warm-up, activation and corrective exercises are as good as they can be. More time won't give you better results, and you may get too tired. Below is a training program for a healthy person with no structural problems, average fitness and 18% body fat. You need to spend about 10 minutes warm up. Include a few sprints, jumps and throwing a medical ball to stimulate the nervous system as much as possible. Warming up is important.5. Day one
Stretching with a neutral grip 5×46, 2 0 1 1, 60 sec.3.6. Day two
If you can't find the field, you can do the same thing in the park. Run on the field or another rectangular field. Run from one corner to the other with a maximum running speed of 75%, then go over the shorter length of the field to the second corner and run again. 815 of these sets together will do a good job on the whole. Improvise. The main goal is to improve fitness and burn fat.7. Day three
Kettlebell swing 5 × 20, 30 seconds 1c. Suspension (pushing and pulling) / moves with hants ?? 5 × 40 metres (20 metres of slide, 20 metres of gait), 60 seconds. Squeezing the hants on a simple bench 5 × 810, 3 0 1 0, 30 sec. 1b. Riding a single-armed hantel -5 × 8??10, 2 0 1 1, 30 sec 1d. 1a.8. Day four
It's the same thing as the second day or regeneration, depending on the person's fitness.9. Day five
Substrate 5 × 35, 60 sec. Stretching the substrate with the substract ?? 5 × max., 60 sec.1c. 1a. 5 × 10, 3 0 1 0, 60 sec.1.b.10. It's day six
Football, volleyball, mountaineering, running, cross-fit, or intense training for whatever you want to do.11. The seventh day
Check out other exercises that are found in the braces of the Strength Factory: Pressing the strap on the bench of a positive Ring on a flat bench Pull the carcass on the benches of a Roman bench Strap on a strap with a neck strap Trap on the chest chest of a vertical stretch (width strap) Legging the legs in a straight line on the trunk Wringing the forearms with a standing strap
