Time for training is not always and not for everyone. The employment of a modern person is so high that it is not always possible to find a couple of hours to work out in the gym. This is often the main obstacle on the way to a beautiful athletic figure.
But the problem is not new, so many eminent trainers have developed training systems designed for only 20 minutes. And if you think that you can’t do anything during this time, then in this article estet-portal.com will dispel this myth.
The best training programs for those who want to increase strength, build muscle, lose weight – you will find all this on this page!
1. Christian Thibado's Best Workout Technique
2. Best Cardio Workout & Weight Loss Program by Michael Warren
3. The Best Training Programs: 6 Rules for Effective Training
4. Chris Colucci's Best Workout Program
Best Workout Technique by Christian Thibado
If you need to improve your fitness or lose weight, but you don't have time, use Christian Thibado's Minute Set Method – strength coach. He claims that twenty minutes with a head is enough to load the body to the maximum. To do this, Christian uses a minute-by-minute approach.
The essence of it is to start a set every minute, to monitor the execution time. The faster you do your reps, the more seconds you have to rest.
For example, a program might look like this:
1. First minute – 4 squats.
2. Second – 4 bench presses.
3. Third – 4 deadlifts.
And so – seven approaches. The trainer claims that after such a short workout you will recover for a long time and recover.
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If you want to pump more upper, replace the deadlift with pull-ups on the bars or barbell chest.
Michael Warren's Best Cardio Workout & Weight Loss Program
If your goal is – to lose weight, then in 20 minutes in the gym you can have time to train your body well. To do this, Michael Warren advises not to run on the track, but to practice on the rowing machine, alternating it with the so-called sledge. The latter not only provide aerobic exercise, but also increase strength and help develop muscles. And all this – with a low chance of injury.
The procedure has the following order:
• 30 seconds – sled;
• 30 seconds – rest;
• 30 seconds – rowing machine;
• 30 seconds – rest.
This is one approach. After it, follow the same steps, but for 20 seconds, then – 10, and then – again at 20 and 30. After that, you can take a break for 1.5 minutes – and do it all over again.
Recommended number of repetitions – three. So you will load the body as much as possible, forcing it to work for endurance, burn extra calories.
Best Workout Programs: 6 Rules for Effective Training
It is not necessary to follow any of the training programs exactly. Andrew Heming has developed rules by which you can create an individual system of exercises.
So, any 20-minute workout should follow these guidelines:
1. It must be hard for you – really hard to practice during those 20 minutes. Only then will you benefit from a short workout.
2. Choose the most effective exercises that make your muscles "burn".
3. Prefer equipment that does not take long to prepare for the exercise.
4. If you work out in the evening, then it’s better to forget about the base, because there is always a queue for the bench and barbell rack at this time.
5. Alternate exercises so that antagonist muscles are involved.
6. Do short sets but with more weight – this will wake up the muscles, make them grow.
Don't forget to rest even during during a short workout. Instead of a minute or two, give yourself thirty seconds.
Work to muscle failure. To do this, it is better to take a small weight on the last approaches after the main ones or use your own weight.
Chris Colucci's Best Workout Program
Chris advises to apply the John Cook method – world record holder , who was the first to squat with an impressive weight of 409 kilograms, and did the deadlift with 386 kilograms. The method is designed for 20 minutes of training, during which you will do 20 approaches according to the principle 5-4-3-2-1-5.
To do this, select the exercise in which you work with the maximum weight. Then do it, gradually increasing the weight.
The principle of the method is as follows:
• 5 reps with a minute of rest;
• 4 repetitions with a minute of rest;
• 3 reps with 2 minutes rest;
• 2 reps with 2 minutes rest;
• 1 rep and one minute rest;
• 5 reps with reduced load (similar to the first two sets).
The last part may seem easy, but it is she who will help to "score" with high quality; muscles, awaken their growth, increase endurance.
Even before a short workout, warm up well – take time to stretch your muscles, take a brisk walk or jog for five minutes.
Best Workout Programs – these are not always large sets of exercises that you need to spend a lot of time on.
If you don't have time to work out in the gym for 2 hours, this does not mean that you can forget about training. The problem of lack of time is familiar to many athletes around the world. That is why various programs have been developed to help achieve a beautiful figure and develop strength indicators, even if you have only half an hour for classes.
You can choose any of the programs or try each one to see which works best for you.
Highlights – exercise regularly and do not skip training days. After all, the main enemy of our health and beauty – this is just plain lazy.
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