Aesthetics and body care are two important objectives of the man of the XNUMXst century. Diet, food supplements and daily training are incorporated into the day-to-day life of the male sex who aspires to an attractive, cared for and healthy image.. To achieve this goal, the routine full body it is very interesting for its effectiveness.
What is a routine fullbody?
As the name implies, routine full body includes series of exercises that work the whole body simultaneously. Unlike exercises divided into muscle groups, these routines get several muscles to be exercised in a single session.
The full body bases its principles on the combination of programs for all joints. By performing these exercises, the body sets several groups of joints in motion at the same time. They are also known as "compound exercises."
Routine full body and hormones
This kind of training has a major impact on hormone production. Three hormones fundamentally influence muscle growth: testosterone, growth hormone GH and the insulin growth factor IGF-1.
With these exercises, the body increases the levels of these hormones. This hormonal overproduction favors the increase of muscle mass, at levels much higher than those of the exercises in divided groups. For this reason, whoever undergoes a routine full body gain strength and muscle volume.
Lose weight and fat
Routine full body it is highly recommended to reduce weight; the idea is that the athlete loses weight by reducing fat and not muscle mass. The reduction of fat, together with the hormonal impact, makes a strong and firm body possible, and increases strength with greater development in the muscles.
What about muscle aches?
In routines full body generally there are no muscle aches or stiffness. There are people who believe that if the body does not hurt the next day, the exercises have not been intense enough. This belief is a big mistake; soreness is not a symptom of muscle mass gain, or strength.
Full body and traditional sports
This sports routine is perfectly combined with other sports. It can become a complement to any other sporting activity, be it individual, such as tennis or paddle ball, or collective, such as basketball, soccer, etc.
There are people who have a predilection for traditional sports activities, as opposed to gym routines. The full body routine can be carried out in all cases; the bodily benefits will be greater in less time.
One of the great advantages of the Full body routine is that it can be started by athletes who come from any specialty.
Full body for starters
- It is a modality especially suggested for beginners. Those who start in the physical activity of training, practicing Full body will obtain good achievements in muscle mass and strength in a short time.
- They are exercises that require good planning and perseverance. Suggested routines include basic exercises at first; gradually, more demanding ones will be incorporated.
- It is important that the exercise is technically well performed. In the beginning, the trainer will remain with the beginner and will indicate the correct postures and movements. When you start a new discipline, you have to correct movement so that the muscles and joints move properly.
Aspects to keep in mind when starting a routine full body
- Frequency. It is suggested to do this type of training three times a week. This frequency is sufficient to achieve the objectives; It is recommended that the practice be on alternate days, separated by a rest day between training sessions.
- There is a false belief that the pauses between training days hinder the progression and effects of the exercises. This belief is not real; This recovery time is important, as the Full Body exercise is usually more intense than other routines.
- Planning. Good planning is essential when putting into practice the routine and choosing the exercises. The intensity of the exercises must be taken into account in relation to each body and its possibilities. An advanced routine for people with training practice is not the same as a beginner program.
- Graduation. The muscles will adapt little by little and the body will respond without problems.
A simple routine can be used to diagnose the person's body and muscle condition.. From this test, the series will be adjusted according to the answers obtained.
Examples of exercises in a basic training routine full body
The full body routine will be organized with a progression of multi-joint exercises. Some of them are:
- Squatting. It is an extremely complete exercise, especially for quadriceps, abductors, glutes, calves, hamstrings and calves. It is something like the star of the exercises bodysuit, by the amount of muscles involved.
- Strides with weight. They are especially useful when squats work your back.
- Military press. Strength in shoulders, triceps and upper pectorals is worked fundamentally.
- Parallel work. It involves a great movement of the muscles, especially pectoral triceps and shoulders.
- Bench press. Move your entire chest area and triceps.
- Shoulder press. Work your triceps and abs for balance.
- Dominated. It is an excellent exercise for the back, which also involves all the upper muscles.
- Seated rowing. Produces its benefits in the lumbar area.
- Dead weight. It allows to work the whole body, from the legs to the forearms in a single movement. It requires precision and technique.
- Bicycle lying down. Strengthens the abdominal part, as it works the abdominals in movement. It is very useful for strengthening the oblique and transverse muscles.
Each exercise should be repeated 15-20 times for beginners. As the routine progresses, the frequency will be increased, performing two or three consecutive series.
The general rule is that by putting all parts of the body in motion, all muscle fibers are activated. In this way, you get more muscle and less fat.