Workouts to increase lean mass –

1 – Hypertrophy

Do 4 sets of 8 to 12 repetitions of each exercise.

Squat

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Hold two 2-5L bottles, one in each hand. Standing with your feet hip-width apart and parallel to each other, thrust your hips back and lower, without letting your knees drop inward as you move. Then return to the starting position.

sink

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Hold two 2-5L bottles, one in each hand. Standing with your feet in front of each other, lower yourself down, maintaining the natural posture of your spine and taking care that your front knee does not fall inward. Return slowly. Repeat by switching foot positions.

stiff

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Hold two 2-5L bottles, one in each hand. Standing with your feet hip-width apart and your spine erect, bend your hips, projecting your chest downwards. Bend your knees slightly with the movement, feeling your hamstrings activate. Remember to look at the floor.

pelvic lift

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Lying on your back, bend your legs and place your feet hip-width apart on the floor. Lift your hips off the ground until you are completely straight, activating your glutes and hamstrings. Climb up and return to the starting point.