New bodybuilding method to define and dry in 30 minutes –

Our fitness radar is always on. This week, we have another news that you will like: a new training method based on recent studies that claim that it is not necessary to train for a long period to lose weight, increase muscle mass and improve physical conditioning.

The secret to getting turbocharged results? The intensity of physical activity, which should peak near the upper limit. “It’s a stronger workout done in a shorter amount of time. I already apply the methodology among my private students, but now I will make it available to all those who attend Les Cinq Gym”, says Rodrigo Sangion, responsible for the boutique gym.

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In practice, bodybuilding training looks like this: series and numbers of shorter repetitions and with a high load (which makes the last repetition of each series lead you to failure – a sign that you are at your limit).

TRAINING BASED ON THE RODRIGO SANGION METHODOLOGY

Exercises that cover a greater number of muscle fibers for each region of the body were selected.

How much to do each exercise (except the plank):
> Two or three sets of five to eight repetitions. The first set can be 20 repetitions, with light weight (as a warm-up).

> Rest from 1 minute to 1 minute and a half between sets.

1. Free squat (legs and buttocks)
Standing with feet shoulder-width apart, place a barbell behind your neck and over your shoulders. Bend your knees, squatting down until your thighs are parallel to the floor. Then, return to the starting position.

2. Bench press (chest)
On the machine, hold the barbell shoulder-width apart and bring it close to your chest and return to the start.

3. Open row (back)
Sitting on the machine, hold the barbell shoulder-width apart, pull it toward your chest and back.

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4. Flexor table (posterior of thighs)
Lying face down on the device, bend your knees bringing the platform of the device close to your buttocks. Return to start and repeat.

5. Triceps pulley with rope (triceps)
Standing, keep your arms flexed and your hands holding the rope attached to the device. Extend your elbows, bringing the rope down, and come to the starting position.

6. Simultaneous curl (biceps)
Standing, keep your legs shoulder-width apart, arms extended along the body and palms facing forward (holding the dumbbells). Then, bend your elbows, bringing the dumbbells close to your shoulders and come back.

7. Plank (core region)
On all fours (forearms and feet flat on the floor), arms close to the body, hold the position for 20 to 30 seconds, contracting the abdominals.