The intensity of the workout. How much time do you do in the gym?1 photos

In case there is more than an hour and a half, then you overly exhaust yourself with exercise or do not train intensively, taking excessively long breaks for rest and communication. In any case, both options are not suitable, because if you need a serious result, you should find the best option for the intensity of training, because success directly depends on it .. The intensity of training is determined by such factors:.

- working weight when performing each exercise. Weight is selected considering the goal to be achieved. If you need to increase the power performance, the optimal number of repetitions in each approach varies from two to six. If the number of repetitions varies from eight to twelve, then the muscle mass increases. When there are more than twelve repetitions, the relief is worked out and endurance is trained. The exception to the general rules are the abdominal muscles and calves, since for them the optimal optimal number of repetitions is 15-20 ..

- the speed of each exercise. If it is too fast, the technique is violated, and it’s also more difficult to feel & raquo; every muscle, and due to inertial force, part of the load is lost. Therefore, the speed should be moderate and even closer to slow.

- rest between sets. If the rest is large, the muscles are too cool, if not enough, then the muscles do not have time to recover. Your rest should be sufficient for the pulse to return to normal, and you should not forget that each person has their own abilities to recover. Rest should be approximately 40-60 seconds. The exceptions are heavy exercises, for example, squats and deadlifts. In this case, the rest should have a longer duration ..

Do not forget to always warm up before starting work, it warms up muscles well and helps prevent injuries. Warming-up approaches are usually performed with half the working weight.