With a well-designed training plan you will be able to see the outlined muscles after about 4 weeks from the start of training
A proper diet is also very important, thanks to which the effect will last longer. Be sure to check out how to get a beautifully sculpted physique in no time!
Rules of training for a sculpture
Workout for sculpting should include not only exercises with weights, but also interval and aerobic training. This will allow us to maintain a slim figure, but also burn excess body fat. Aerobic training is also necessary to train muscle endurance and increase fitness.
If we care about nicely outlined muscles, surely a very important element will be keeping proper breaks between series. This type of training is very intensive, that is why we should not take breaks between series or they can last up to 30 seconds. The point is to maintain the intensity of the workout and make the muscles develop at an even pace.
Training for individual parts consists of 3 or 4 series. For example, 3 series of 15 repetitions are recommended for small muscle parts, and 4 series of 10 repetitions are recommended for larger ones. In case of increasing the number of series, the number of repetitions can be slightly decreased.
Very important information is the fact that sculpting training should be done by people who previously were on reduction or so called mass. Otherwise this style of training will not make sense. Exercises designed to sculpt muscles are extremely intensive. For them to be effective we must first minimize the amount of fat tissue. Only in this way will the sculpted muscles be visible at all.
Such workouts are not recommended for beginners, because their muscles are not adapted to such intense exercises.
The way to a six-pack
Many people care about sculpting the abdominal muscles, because they are the most impressive. Getting nicely outlined muscles on the abdomen will require us to work out and change our eating habits. It is essential to get rid of excess body fat through aerobic and interval training. Remember that we do not lose weight from one part of the body, but from the whole
To make the abdominal muscles nicely outlined, you will need a separate workout for oblique and lateral muscles and straight muscles. Doing abdominals is not everything: it is recommended to raise your legs while hanging on a bar, raise your legs on a bench and the so-called russian twist. It involves twisting the trunk while sitting on a mat. Its slightly more difficult version also includes legs raised above the mat, slightly bent at the knees.
While sculpting your abdomen you can’t forget about your diet! Forget about sweets and hard to digest foods. While sculpting your best friend will be light salads, lean poultry and dairy products, mineralized water and fruit. Eating easy to digest and ensuring adequate amounts of protein in your diet, you will surely notice great results quickly.
How long should I train for sculpting?
Since this type of workout is very intense, it should last a maximum of 40 minutes. It includes exercises with weights, push-ups, as well as leg raises on a bar or training on machines with extra weight, such as an atlas
If you do the sculpting workout at home, you will rely mainly on your own body weight. You should then increase the intensity of the exercises by increasing the number of sets.
In addition to the sculpting training, do not forget about the necessary warm-up and aerobic exercises. It’s a good idea to set aside days when you will focus more on strength training, and during the remaining days you will remain with aerobic and high intensity interval training.
Workout for sculpting – sample schedule
Day 1 – aerobic training: 10 minute warm-up (dynamic stretching, bends, a few jumps, fast walking on the spot or orbitrek – 5-8 minutes), 40 minutes of bicycle or treadmill at different levels of incline, stretching, calming breathing.
Day 2 – training for sculpture: same as before 10 minute warm-up, leg raises while hanging on a bar 3 x 15-20, jackknives (V-up) 3 x 15-20, trunk raises towards feet with straight legs raised 3 x 15-20, russian Twist 3 x 60 seconds, plank for 20 seconds, abdominals on a ball 3×20, leg raises lying on a bench (oblique down) 3 x 15, 15-20 minutes of exercise on an orbitrek or rowing machine, stretching, calming breathing.
Day 3 – active recreation – Nordic walking, recreational swimming.
Day 4 – warm-up and interval training of varying intensity – jumping jacks, burpees, jumping jacks, jumping jacks with knee raises to chest, jogging in place – maximum 40 second breaks between sets, 15-20 minutes on a stationary bike, stretching and calming breathing.
Day 5 – sculpting workout from the schedule of day 2.
Day 6 – active rest – slow jogging, Nordic walking, swimming, yoga.
Day 7 – regeneration.
Main photo: Vasyl/Adobe Stock
Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.(more…)
SARMs: A Comprehensive Guide for Fitness Enthusiasts
We all want to achieve our fitness goals and have a perfectly sculpted body.
We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.(more…)
Best ways to get sore muscles
Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!
Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!
Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.
Curcumin and trance
The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.
In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.
Warm baths and Epsom salt
You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.
Impact of cold
It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.
Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.
Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.
After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.
main photo: unsplash.com/Karsten Winegeart
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