Features workouts for endomorphs

 

The question of how to properly train for the best results , each interested in bodybuilding .

Unfortunately, or rather fortunately, not all give the same advice on this issue, because, as already noted, we are all so different - thin or full-bodied , high or low in proportion to the folded or with their small features - need a personal exercise program and diet.

After all that training scheme which suits one , will not give any effect to the other .

Developing a training regimen for themselves , it is necessary to take into account the peculiarities of its own constitution, this important fact - the key to future success.

The recommendations, which will be given below, fully devoted endomorphs - the people with the most dense constitution. In the other two articles, we just consider the features of training and diet for two more groups of physique - mesomorph and ectomorph .

Remember that there are a lot of exercises , but you should only use the ones that are right for your body type . We will try to help you with them to define and master their right , the most efficient implementation.

So , if you are interested in this article and read more , then you are - an endomorph . Let us first understand, what are the pros and cons of this kind poses for a bodybuilding physique .

The good news is that:
• you have big bones ;
• you have a large body ;
• you quite easily given a set of muscle mass.

But that's bad :
• as easily as muscle and fat you have amassed at what is in those places where it is quite useless (bust , waist , buttocks )
• body fat you will not be so easy to drive away ;
• fatty deposits interfere with relief to see your muscles , that is difficult to achieve a beautifully -drawn muscle.

Digesting this information , simply to conclude that your main enemy and an obstacle to success - it's body fat, which must be fought. Here in this fight , and you should emphasize in their training.

Therefore, we derive an axiom for endomorphs number 1:

Intensive training and aerobic exercise - this is what you need to succeed !

Very often endomorphs neglect this rule : they are focused on strength training , and all! At what weight training are using heavy weights and low reps . Forget about it ! Remember that your primary goal - to speed up metabolism, achieve deep heating the muscles and eventually their relief.

So it's better to weight training which is held to be moderate , but the gap between the approaches is reduced to a minimum, and do workouts will occur as often as possible .

What is swinging aerobic exercise - this is your mandatory program at least three times a week , ideally - five times. Aerobic classes are presented to you in the range - this step aerobics , and training on simulators ( exercise bike, treadmill ) . Classes are welcome as well on this bike , brisk walking , running , etc.

It is important during training to monitor your heart rate , it should be in the running. To calculate it , you need to subtract 220 from the number of digits equal to your age and multiply that number by 0.7 and 0.6. Here you also get two numbers , which are the operating range of the pulse, in this case yours.

Warm up, you train for about 20 minutes , watching the working range of the pulse, and then another five minutes to cool down.

To exercise for you not to become a routine exercise , it must be constantly diversify . From this we derive the axiom number 2 :

The key to success - regular change of exercise program.

Namely , it must be a once or twice. For different muscle groups , there are many exercises , pick five pieces of them that make sense for you, and combined in different ways in training.

The sequence about this: first one basic exercise , and then several insulating (eg bench press, then wiring or wiring in the unit).

Ideally rest between sets should last a maximum of one minute.

Repetitions : the upper part of the body - 19 - 20; legs and calves - 12 - 25 times . But make no more than eight approaches at the same part of the body .

Mandatory training exercises at the beginning of the press .
Good exercise for the separate system of Vader , that is, the various stages of the training of the body, it will help spread the load .

And, the most recent rule - take into account the psychological factor .

Exercises should be interesting !

Entering into their new training elements that are not afraid of experiments and , more importantly, tune in to success. And then all must succeed . Good luck and patience!