How to increase your workout routine

In sports movies, the hero usually develops his skills in a couple of minutes of dynamic music. Once – and he is already pressing from the chest is not 30 kg, and all 100. But the subtleties and nuances of this development remain behind the scenes. After all, you will not be able to take a weight of 4 kg in one training session, and in the next one you can immediately jump to 20 kg.

How to increase the load correctly?

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You can increase the load not only by increasing the weight, but also by increasing the number of repetitions.

Inessa notes that the best option for development will be the alternation of these two methods. For example, if your approach consists of 10 squats and you use a 5 kg weight, try doing this exercise 15 times. And after a while, you can replace the usual projectile with one that has a slightly heavier weight.

Everything in training is quite individual, but, as a rule, the increase in load occurs every 2-4 weeks with regular exercise and the desire to gain muscle mass. To start with, it is better to reduce the number of repetitions so that the body gets used to the new weight gradually and does not get unnecessary stress.

Why can not take a large weight at once?

A very sharp increase in load has an unforeseen effect on the musculoskeletal system. This can lead to joint popping, sprains and other injuries. Loads should be increased gradually so that the body has time to adapt to them.

But if you are satisfied with the physical form and you just want to keep the body in tone, a constant increase in loads will be unnecessary. Inessa advises in this case to choose two weights with which you will work in training, and alternate the load.

Behind the brilliant athletic achievements are gradual and careful weight gains, which take a long time. Fast, like in the movies, you can only achieve injuries. And no achievement can replace your health.