To gain muscle mass it is necessary to perform anaerobic exercises, having to follow a 20-minute training routine, at least twice a week in an intense way. In this way it is possible to work various muscle groups and promote the gain of muscle mass.
How to do the routine?
Before starting training, a warm-up should be performed to decrease the risk of injury, conditioning the body for training. To perform this training routine, each group of exercises must be repeated twice, doing 30 seconds of exercise and 15 seconds of interval between each other. Between each group of exercises, the rest time should also be 15 seconds, except for the interval between the 6th and 7th exercise, which should be 30 seconds to allow muscle recovery.
Exercises for the pecs and arms
1. Traditional push-ups
Do traditional push-ups for 30 seconds, keeping your arms away from your shoulders, and lower yourself to a 90º angle with your elbows. During this exercise it is very important to keep the abdomen contracted so that the back is well aligned, avoiding injuries.
2. Static pushups or iron
Repeat the previous exercise, but this time lower and hold the position with the elbow angle at 90º for 30 seconds. Again, if the exercise is very difficult, you can do it by placing your knees on the floor to reduce weight.
1. Alternate stride
To do this exercise, stand upright and then step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle, then return to the starting position and change your leg, alternating your leg for 30 seconds. .
2. Static stride
Stride with the right leg forward and hold the position for 30 seconds. On the second repetition of the exercise, stride with your left leg.
Be sure to perform two sets of each exercise, performing alternate, static strides with your left leg before moving forward for triceps exercises.