Tag: trainning

XTRAINING CIRCUIT


The XTRAINING is a functional training of high intensity, where the large muscle groups are worked by stations with high loads and small pauses between exercises with the aim of increasing the metabolic process for the constant burning of fat in an effective way.

The circuit is composed of the exercises that we have been explaining in the previous entries, so we already know its correct execution and avoid possible injuries.

In the presentation that you have here below, the composition and duration of each exercise is explained in detail, as well as the breaks between them.


I hope you like it, let’s go warriors!

https://docs.google.com/presentation/d/1y_VDcDtehWS4GT8It_rk7ZSCXRjvdJkO3BK2nPUkDmQ/edit#slide=id.g5181d4699f_0_45

LOWER BODY EXERCISES

Hi! Today I bring you a link to a Google presentation where I explain  through text and images how to perform exercises at home, in this case, of the lower body specifically.

As you can see, most of them I don’t use any specific gym apparatus in order to do at home but you can use any object that opposes resistance, like bricks, bags with weight, a big bottle of water caught with a towel, etc.

I hope it helps you to train at home, and if you have any questions, leave a comment.

https://docs.google.com/presentation/d/1rzQj77YfE26Cl1b9fZJ5J_IlTcA6uGkEjPzoN0eQKtA/edit#slide=id.g5741d0a8c8_0_341

Cheer up! See you!

LOWER BODY TRAINING EXAMPLE


Hello! Today is leg day and that is why I decided to put an example of training to gain muscle mass in the lower body. In the same way that in the example that I published of the upper body, I add a video so you can see the exercises executions and the same exercises without gym apparatus.

In this case, today’s training consists of:

-4 sets of 10 repetitions with a weight with which you can perform 12. (4x 10 (12) -Recovery 60-90 “

– Execution speed: maximum concentric and medium-low eccentric.

 -Exercises:

1º Leg Press

2º Femoral curl

3º Calf raise

4º Hip abduction

I hope you like it and it will help you,            

Let’s go to train!

See you! 

Lower Body Training Muscular Hypertrophy

BENEFITS/ADVANTAGES OF HOME TRAINING

-YOU SAVE TIME

You will not lose time to go from home to gym and viceversa

-YOU SAVE MONEY

You will not have to pay a monthly fee to train.

-YOU HAVE MORE PRIVACY

You will have all the privacy possible, since there will be no people around you trained and watching.

-YOU HAVE LESS DISTRACTIONS

Due to the previous point, you will be more focused on training, avoiding chats, distractions, etc.

-FLEXIBILITY OF SCHEDULES

You will not be subject to schedules to train, so the days you have little time do not lose it coming and going from the gym, you can use it completely in training.

– YOU DO NOT HAVE TO WAIT TO USE ANY MACHINE

Forget the queues to train, at home you will be the only customer of the gym, unless you invite friends to train.

-HYGIENE

You will not have to worry about if people use towels for the machines, if they smell good, or if the changing rooms are in perfect condition.

However, it is true that paying a monthly fee you “force” to go to the gym and therefore tend to fail less training.

I hope that information is useful for you. See you!

MUSCLE FAILURE YES OR NOT?

Hello!

I usually see people train muscle failure, affirming that in this way greater gains of muscular hypertrophy and strength are obtained, but is it really like that?

In this post I include a pdf where I explain what muscle failure is, if people really reach it, and what are the positions of the most prestigious researchers on the topic.

muscle-failureDescarga

I hope you like it and  if you have any questions, write a comment!

See you!

Raúl Ferrández

EXERCISES FOR UPPER BODY

Many times I hear people saying that if they do not go to the gym they can not train because  at home they do not have specific material and buying it is more expensive than paying the monthly fee for the sports center in your city.

Well, today I bring you a link to a Google presentation where I explain  through text and images how to perform exercises at home, in this case, of the upper body specifically.

As you can see, in most of them I use a bottle of water, but you can use any object that opposes resistance, like bricks, bags with weight, a big bottle of water caught with a towel, etc.

I hope it helps you to train at home, and if you have any questions, leave a comment.

There are no excuses to train!

See you!

Raúl Ferrández


https://docs.google.com/presentation/d/1G-BmeVDe8p5qI-wmOJze8ySvB-3la0D8Se0CL19AR84/edit?usp=sharing

BENEFITS OF MUSCLE HYPERTROPHY TRAINING

Hi, how are you?

Today, we are going to talk about the benefits of this type of strength training, because not only we train with the objective of gain muscle mass, also we can improve our health and lifestyle.

In this case, I agree a document (pdf) where I have written only 7 benefits, if this information is useful for your’s, I will post more benefits!

I hope you like it!

benefits-of-muscle-hypertrophy-trainingDescarga

TRAINING EXAMPLE

Hello! In this post we will be able to see an example of a training with the aim of gaining muscle hypertrophy in the upper body.

Due to this blog consist in a training at home, the proposed exercises can be done with or without specific training material.

In this case, today’s training consists of:

-4 sets of 10 repetitions with a weight with which you can perform 12. (4x 10 (12) -Recovery 60-90 “)

– Execution speed: maximum concentric and medium-low eccentric.

 -Exercises:

1º Cross plane push  (bench press)

2º Horizontal plane pull (pull-ups)

3º Sagittal plane push (triceps)

4º Sagittal plane pull (biceps curl)

Thank you!!!

INTRODUCTION

In this blog we are going to explain the benefits of sport based on the scientific evidence and how you can do this whitout going to the gym.

We are going to describe several types of trainning to improve strength, endurance, flexibility, hypertrophy and body composition through fat loss.

Furthermore, we will post some videos and photos to help you to understand the exercises.

We hope you learn and enjoy with our posts about the amazing world of fitness in a cheaper way.