Even those who have a busy routine and little time to work out can achieve the ideal body. Some important points are discipline, a good diet and follow our tips on how to gain lean mass!
Next, we will list 4 exercises that will help you on this journey. Check out!
1. Traditional and open-arm push-up
There are several types of push-ups, the ideal is to start with the most basic of them and then decide whether to go for other types. In the traditional push-up, leave the arms a little apart, taking the width of the shoulder as a measurement and, thus, perform a movement of flexion and extension of the elbows downwards. This is the most basic version of the pushup.
The open-arm push-up is very similar to the traditional push-up, the difference is that the amplitude of opening the arms is much greater. With this exercise, you can isolate more chest work and rely less on the triceps.
Ideally, do these exercises for 60 seconds and set a 30-second break for another set, if your resistance allows it.
2. Traditional and static squats
What is necessary for a correct traditional squat is to keep your spine in line. That way, you won’t have any problems later on. Begin the traditional squat by lowering yourself relatively close to the floor, with your arms and hands stretched out in front of you. Go back and repeat the movement for about 30 seconds.
In the static squat, instead of going up and down, hold the position down with your knees in relation to the floor. Don’t forget to keep your back straight. Hold this position and then switch to relieve the pain. This movement helps strengthen your torso and legs.
As a beginner, the ideal is to do 8 repetitions of these exercises depending on performance.
3. Triceps with chair
This is the only exercise that needs an assistant to perform. To start it, place a chair or table next to you, then with your palms create support on it with your back close. Your arms should be flexing backwards in relation to your body. Stretch your legs and bend your body towards the floor as if you were sitting.
If the exercise is difficult, try bringing your feet closer together, as this will lessen the weight needed to lift the muscle. This exercise strengthens the legs and triceps.
Do about 20 repetitions of this exercise—depending on your stamina.
4. Alternate lunges
For the alternate lunges exercise, it is necessary to stand with your back straight and then take a step forward bending your leg, your thigh should be parallel to the floor. Place your hands on or near your knee and stay there for 30 seconds, then switch to the other leg.
In static lunges, place your right foot forward and your left foot back. And bend your knee straight to lower your body towards the floor. Stay in the movement for 30 seconds, rest for 15 seconds, then repeat on the other knee. This exercise helps strengthen your knees and spine. It is recommended to do 10 reps on each side or less if you are a beginner.
If you do physical exercises combined with a healthy and balanced diet, you will certainly achieve the expected results quickly. Gaining muscle mass is not complicated if it is through efficient exercises and dedication.