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Shredz guide - Павел Смирнов

Shredz guide

Страниц

10

Год

2023

В данной книге я расскажу о том, как достичь крепких и подтянутых мышц, а также как извлечь максимум возможностей из своего тела. Она адресована всем, кто стремится к гармоничному физическому развитию, а также тем, кто только начинает раскрывать свой потенциал. В книге содержатся превосходные методические принципы, с помощью которых вы достигнете отличных результатов. Кроме того, имеется пошаговый тренировочный план, расписанный на каждый день, который позволит вам полностью сосредоточиться на процессе тренировок.

Заметка: Администрация сайта "ЛитРес" не несет ответственности за предоставленную информацию. Возможны медицинские противопоказания, поэтому перед началом тренировок необходима консультация специалиста.

Кроме этого, не забывайте о важности правильного питания и режима отдыха. Для достижения наилучших результатов, рекомендуется сбалансированный рацион, который обеспечит организм всеми необходимыми питательными веществами. Также важно уделить время отдыху и восстановлению после тренировок, чтобы мышцы имели возможность расти и развиваться. И помните, что каждый человек уникален, поэтому важно слушать свое тело и находить оптимальный баланс между тренировками и отдыхом. Вперед, к новым спортивным достижениям и здоровому образу жизни!

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Introduction


Regardless of who your goal is to build a fit physique, whether it's a photo shoot with a professional photographer, bodybuilding competitions or other disciplines, the process of achieving such a level of muscle development is very important.

It allows you to look at what you are capable of, at endurance and discipline. It is also necessary for further progression. Improved metabolism, neuromuscular brain –muscle connection, the process of transporting fatty acids and their subsequent burning, smoother and more regular release of insulin – this is not a complete list of all the advantages of this technique.

Muscles acquire distinct shapes, separation, rigidity and density. The number of fibers involved in the work of the muscle volume increases, you become stronger and more coordinated. A more complete and clear understanding of how to work with your body comes. The more often fit physique, weight gain or maintenance alternates, the better the above processes are stimulated.

Aspects


So, moving on.


"Aspect" from Latin is a point of view, a view. Therefore, let's look at this technique, take a look at it from the inside.


Who is this program for?

For those who want to get the most out of their body, beauty and aesthetics.


What does it decide?

Muscle separation, density.


How many training days?

5 days.


What exercises?

Basic, isolating, drop sets, pauses, supersets.


How many sets, repetitions?

From 2 to 5; from 12 to 20, depends on the muscle group (not counting warm-up series).


Duration of the program?

12 weeks, 4 phases.


How many days of rest?

2 days.

Process


This section contains information that will allow you to understand in detail the main points of the training process. Topics such as weight ambivalence, pumping, cardio, rest time between sets, the role of water, stretching, concentration, visual control and efficiency improvement will be covered. Compliance with the following is paramount and will ultimately affect your progress.

Cardio training


These workouts will help strengthen the cardiovascular system, increase endurance and effectively consume extra calories. In this program, they are taken out on a separate day for 1 hour, but also before the start of the training session in 30 minutes.

This is due to the fact that, firstly, this way you will reduce the number of training days themselves, of which there are already 5, and secondly, you will perfectly prepare the body for burning subcutaneous fat. You will warm up muscles, joints and ligaments, drive oxygenated blood through the body, which will give clarity of thought and cheerfulness. Remember, the task of cardio is not to tire you, but to lay the foundations for fat burning. In the winter and cold season, this approach gives another plus – warming up the body, and this in turn reduces the risk of injury.

Another advantage of pre-workout cardio is that you still have the strength for a subsequent workout with weights, and at a fairly intense pace. On the contrary, if you do cardio after the main workout, then most likely you will already be tired, there will be little strength, the glycogen pool is empty and you will be overcome by only one desire – to go home. Another factor can be attributed to the fact that you will want to eat after the gym. The muscles, and the body as a whole, need nourishment, which will have to be ignored, which is also bad if you decide to stay in the gym despite everything.

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