Gyn exercisesGyn exercisesGoing to the gym is a pleasure that brings us both to socialize and to get muscle tone and shape. Surely besides fashion you have to choose the right exercises. How do we choose what is best for us? Enter the field then the personal trainer who suggests us what exercises but especially when to do them.
The important thing is to organize your week of gym based on the type of goal that we have set ourselves.
The card should be updated once a month.
Use this platform to create your own card and share it with qrcode with your friends. You can also print it.
How many times do you go to the gym? First of all we have to investigate how many times a week and how long we can train. Who will have the time and the way to train with criteria twice a week will get different results from those who will have the opportunity to train every day.
Up to 2 times a week about 60 minutes per session: minimum essential for socializing and for health. 3 times a week (60-90 minutes per session): intermediate conditioning; From 4 to 6 times a week (60 minutes or more per lesson): advanced conditioning; Up to 6 times a week (90-120 minutes per workout): conditioning for the competition.
When you go to create your card together with the expert staff, be careful with the order of the exercises and how to complete the progression. For example, if you have to do 3 series with a load it is important to know if the load is increasing or stable in all three series.
Exercises: Heating 15 minutes of cycling 15 minutes tapirulan
Weight room 2 times a week Piana 3 × 10 bench Tilted handlebar 3 × 12 Crosses with Cables 3 × 15 Biceps Curl 3 × 8 Biceps to 3 × 15 Cables Scott bench curl 3 x 15-20 Curl with barbell 3 x 6-8 Unilateral curl for 3 x 15-20 cables Curl with dumbbells 3 x 6-8
Cardio: Crossfit 1 time per week Pool once a week Spinning once a week
A final observation is to always pay attention to your posture during the exercises
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