Physical activity is an important element in maintaining good health. According to the World Health Organization, “Regular physical activity has been shown to help prevent and control non-communicable diseases, such as heart disease, stroke, diabetes, and various types of cancer.”
There are those who exercise to increase muscle mass and change their physical appearance. This is known as muscle hypertrophy. “It is the process through which our muscles become physically larger through the act of strategically consistent and hard training. Progressive overload, a key concept, occurs over months and months of exercise”, explains the Menshealth portal.
Before starting training for this purpose, it is important to consult a doctor. Also, have a training plan, according to individual needs and have supervision of experts in physical exercise.
Training
for shoulders
Mundo Deportivo points out the best exercises to tone the shoulders.
Seated Dumbbell Press
- Sit on a bench with your back straight.
- Take a pair of dumbbells, in each hand, at shoulder height.
- Stretch your arms above your head.
- Perform 4 sets of 15 repetitions.
Press frontal con barra
- Grab a barbell at shoulder height.
- Raise it above your head. Care must be taken with the weight, to be able to lift it in one movement.
- Perform 4 sets of 15 repetitions.
Dumbbell Lateral Raises
- Raise your arms to shoulder height.
- Then lower back to the starting position.
- Perform 4 sets of 12 repetitions.
for arms
Runtastic, a website specialized in physical activity and sports, points out some exercises to tone your arms, exercising at home:
Culr of biceps with both arms
tricep dip
- Put a bench or a chair.
- Lie on your back, with your hands on the surface.
- Stretch your legs and rest your heels on the floor.
- Descend gently.
- It is important to keep your buttocks and lower back close to the surface being used.
for legs
squats
The Mundo Deportivo website explains that you can do exercises to tone your legs at home. He highlights the squats because “they help tone your thighs, your hips and also the lower back, favoring an improvement in posture”
- Go down, as if you were going to sit (with the buttocks back).
- It is important that the knees do not exceed the tips of the feet.
- As you gain strength, add weight. Perform 4 sets of 15 repetitions.
lunges
- The starting position is standing with both feet together.
- Then extend one leg out in front of you and bend at the knee to support yourself.
- The back leg should be semi-stretched.
- Perform 3 sets of 15 repetitions on each leg.
Tips for the process of increasing muscle mass
The portal specialized in sport, Sports worldpoints out some recommendations to be able to define the muscles quickly.
leave the eagerness
When exercising, many people consider that by doing the routines with a higher speed they might exert more effort and obtain better results.
“Without pain there is no gain”
This is one of the best known phrases in the world of sports, which originally comes from the English ‘no pain, no gain’. This refers to the fact that effort is very important to obtain better results. Despite the pain that can occur in each exercise routineyou must continue until you reach the goal.
Constant training during the week
Discipline is one of the most important elements to meet the proposed objectives. Therefore, it is essential to train three to five days a week. Likewise, a prudent time should be allocated to rest.
