Our publication has already written more than once about the intricacies of body drying, and in previous articles we paid special attention to nutrition, which, as you know, is 70-80 percent of success.
However, although the right diet will help you burn subcutaneous fat as much as possible, it will still not draw beautiful relief muscles for you. Here you can’t do without the good old workouts in the “rocking chair”. Drying sports have their own specifics and their own special system, which we will talk about in more detail.
How often do you go to the gym, what exercises to do and how much time to devote to "pumping" muscles – read the article estet-portal.com.
Exercises for drying the body: features and a detailed program
If you decide to dry yourself, then most likely you are no longer a beginner in sports and have a certain level of training (otherwise, it makes no sense to dry yourself, because if there are no pumped-up muscles –, then there will be no relief after drying).
However, in any case, it is useful to start the drying process with measuring the percentage of fat in the body – this will help to build an optimal training system and determine the individual caloric intake. Measuring your body fat percentage is quite easy, even at home.
Next, it is worth prescribing a diet and a detailed diet with calorie counting. Although some menu options and schedules need to be customized for you, in general there are common features of dry food that can be taken as a basis for men and women.
After all this, start scheduling a training program that will help you most effectively burn the hated subcutaneous fat and pump relief muscles.
At this point, we have bad news for you: to dry off, you will have to sweat brutally in the gym. Plow in the "rocking chair" you will have 6 days a week (maybe 2-3 times a day), so tune in to the fact that during the drying period, most of your free time will be devoted to working on a beautiful body.
Body drying for men at home: nutrition and training
There is, of course, good news: drying – this is a fairly short period during which professional bodybuilders go through the final stage of preparation for competitions, and amateurs – final preparation of the body for the beginning of the beach season or vacation. So, 4-8 weeks of hellish work on yourself – and you are beautiful and relatively free (basic proper nutrition and a standard thrice-a-week workout regimen will still stick with you if you want to keep the results).
The main essence of training for drying the body is that cardio and strength loads should constantly alternate. The former burn fat, the latter form the desired muscle relief.
Based on this rule, there are two options for cutting training schedules:
- Do cardio and strength exercises on different days, alternating them steadily.
- To do both every day, but at different times.
In both cases, you will still have to train at least six times a week (every three days, that is, once a week, a day of rest must be observed, otherwise the body will “burn out” and quickly fail ).
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First option – easier, since there are only 3 strength training sessions per week and the same amount of cardio. It is better suited for beginners who can pump over several main muscle groups once a week in a split system:
- buttocks-legs-shoulders;
-back-arms (biceps);
-chest-arms (triceps)
- press - almost always at the end of each class.
Basic and isolated exercises for each muscle group are easy to find on the Internet, and the trainer on duty at the gym will always tell you the correct technique.
Cardio training should be given at least an hour of time, since only 40 minutes after the start of the session, fat begins to be burned directly (before that, the body consumes glycogen stores from the liver). However, it is better not to torment yourself for more than an hour and a half, since it is likely that you will quickly encounter a banal exhaustion of the body.
An hour and a half of running (or very fast walking), cycling, swimming, aerobics, jumping rope or walking in an orbit track – the best option for cardio training. Just don't forget to warm up well in the warm-up before starting!
Second option – much more difficult and requires good preliminary physical training. However, most Western and domestic coaches agree that it is the second (hard) option that allows you to get the result faster and more efficiently.
If you are ready for it (mentally and physically), then you will have to train twice (or even three times) a day – one strength workout for one or two cardio. Work with weights should be distinguished from cardio so that at least 4-5 hours pass between two different types of workouts. For example, in the morning you run for an hour, after work – you go to carry iron to the hall. If time permits, morning cardio can be divided into two parts – half an hour in the morning and in the afternoon.
The following is a versatile strength training program that can be used on both the
- Each exercise is performed 3-4 times 12-15 times (this is one approach) – depending on fitness level.
- Try not to rest more than 30 seconds between exercises in one approach, and more than 2 minutes – between different approaches.
- Each workout necessarily begins with a warm-up and ends with a hitch (stretching) with special attention to those muscle groups that have the main load of a particular workout. Eat at least an hour and a half before exercise and not earlier than the same time after class.
Two basic chest exercises and two isolated exercises
- One basic and one isolated exercise for triceps
- One basic upper and lower abs exercise (for example, twisting and lifting straight legs while lying or hanging on the bar)
One basic back exercise (pull-ups), two isolated exercises + hyperextension
- One basic and isolated exercise per biceps
Two basic glute and leg exercises (weight squat and deadlift), two to three isolated leg exercises
- Two to three basic shoulder exercises + one isolated exercise
- One basic exercise for upper and lower abs
Day 5:
Two basic chest exercises + one isolation exercise
- Two to three basic triceps exercises
- One basic exercise for upper and lower abs
One basic exercise each for broad and medium back muscles
- One basic and one isolated exercise for biceps
Two basic glute and leg exercises (e.g. deadlifts and lunges with dumbbells) and three isolated leg exercises
- Two basic exercises and one isolated shoulder exercise
- One basic exercise for upper and lower abs
- During intense training, it is better to add a balanced vitamin complex to the main diet, which should be selected by a doctor.
Body drying for girls at home Have a good training and drying with estet-portal.com!
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