To gain muscle mass it is necessary to perform anaerobic exercises, having to follow a 20-minute training routine, at least twice a week in an intense way. In this way it is possible to work various muscle groups and promote the gain of muscle mass.
This routine is great for people who don't have much time but don't want to stop training. These exercises can be performed at home because they use body weight, so there is no need to use gym equipment. This routine includes 2 types of movements: active that allow a greater increase in muscle and isometrics that are perfect to help tone.
However, to obtain the desired results it is important that the person combines the routine with a healthy and balanced diet.
How to do the routine?
Before starting the workout, a warm-up should be performed to decrease the risk of injury, conditioning the body for training.
To perform this training routine, each group of exercises must be repeated twice, doing 30 seconds of exercise and 15 seconds of interval between each other. Between each group of exercises, the rest time should also be 15 seconds, except for the interval between the 6th and 7th exercise, which should be 30 seconds to allow muscle recovery.
The routine can be performed by both men and women, because it allows adapting the intensity and difficulty of the exercises according to the capacity of each person.
Exercises for the pecs and arms
1. Traditional push-ups
Do traditional push-ups for 30 seconds, keeping your arms away from your shoulders and lower yourself to a 90º angle with your elbows. During this exercise it is very important to keep the abdomen contracted so that the back is well aligned, avoiding injuries.
If the exercise is very difficult at the beginning, try doing push-ups with the knees resting on the floor, this helps to reduce the weight on the pecs and arms, making it easier to do the push-ups.
2. Static pushups or iron
Repeat the previous exercise, but this time lower and hold the position with the elbow angle at 90º for 30 seconds. Again, if the exercise is very difficult, you can do it by placing your knees on the floor to reduce weight.
Redo one more set of traditional push-ups and one set of static push-up, then perform the gluteal exercises.
Exercises for glutes
1. Traditional squats
Do a traditional squat and go back up, repeat for 30 seconds. To perform this exercise, it is essential to maintain good posture to work the correct muscles and avoid injuries.
If you want to increase the intensity of the exercise, you can try doing the one-legged squat, switching legs in the second repetition of the exercise.
2. Static squats
Do a squat, but in this exercise, instead of going up, you must maintain the position and your knees should make a 90º angle with the floor and your back should be straight. Hold this position for 30 seconds, and then rest for 15 seconds, moving your legs to relieve pain.
Repeat one set of traditional squats and one set of static squats again before performing the leg exercises.
Leg exercises
1. Alternate stride
To do this exercise, stand upright and then step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle, then return to the starting position and change your leg, alternating your leg for 30 seconds. .
2. Static stride
Stride with your right leg forward and hold the position for 30 seconds. On the second repetition of the exercise, stride with your left leg.
Be sure to perform two sets of each exercise, performing alternate, static strides with your left leg before moving forward for triceps exercises.
Triceps Workouts
1. Triceps with chair
This is the only routine exercise that needs extra equipment. To do this, place a stable chair or table nearby, and then place your palms on the edge of the chair as shown in the image. With your legs extended, go "sitting" until you make a 90º angle with your elbows and go back up, you should not touch the floor. Repeat the exercise for 30 seconds.
If the exercise is very difficult, place your feet closer, without extending the legs, since this decreases the weight that must be lifted with the muscle.
2. Static triceps
Do the exercise again, but when you go down hold the position for 20 to 30 seconds, and go back up after this time to rest.
This exercise is excellent for toning the muscle and therefore can cause a burning sensation. In case it is causing a lot of pain, try bending your knees.
Repeat these 2 exercises one more time, and at the end, pause for 30 seconds before moving forward for the calf exercises. If you are not drinking water during the exercises, take the opportunity to drink a little and regain energy.
Calf exercises
1. Calf lift
Standing, raise your heels until your toes are flat on the floor and your legs are straight, then go back down, but you should not touch the floor with your heels and repeat it again. Do this exercise for 30 seconds.
To increase the intensity of the exercise, do it with one foot flat on the floor, and then change your foot on the second repetition of the exercise.
2. Static calf
Repeat the previous exercise but hold the heel-high position for 20 to 30 seconds. If you are exercising more intensely, you should change your foot on the second repetition.
Redo this series of 2 exercises one more time, and then rest 15 seconds and proceed with the abdominal exercises.
Exercises for the abdomen
1. Abdominal touching the foot
You should lie on the floor, raise your legs and stretch them as far as possible, then slightly raise your back off the floor and, with your arms stretched out, try to reach your feet as much as possible. Then lower your back, without lowering your legs, and repeat for 30 seconds.
If this exercise is very difficult, start by doing traditional sit-ups, slightly lifting your back off the floor and keeping both feet flat on the floor.
2. Static abdominal
Repeat the movement of the previous exercise but maintain the position by raising your back, trying to keep your hands close to your feet for 30 seconds or until you can no longer.
Do this set of exercises one more time, before proceeding with the exercises to work your side abs.
Exercises for the lateral abdomen
1. Side plate that goes up and down
You must lie on your side and raise your body leaving only the forearm and feet resting on the ground. Keep the body straight as shown in the picture, and then lower and raise the hip slightly, but without the buttock touching the ground. Repeat this movement for 30 seconds.
If you find the exercise too difficult, do the side plank keeping your knees flat on the floor.
2. Static side plank
Repeat the previous exercise, but instead of lowering and raising the hip hold the position for 30 seconds, without letting it drop.
Don't forget to repeat this series one more time, but switch sides to work the muscles on the other side of the abdomen on the second repetition. Then rest 15 seconds and do the last exercise.
Back exercises
1. Superman's position
To do this exercise, lie on the floor face down with your legs and arms stretched out, then slightly raise your legs and arms and return to the starting position. Repeat the exercise for 30 seconds.
2. Static superman
Repeat the previous exercise, but keep the position with your arms and legs raised on the floor, as shown in the image, for 30 seconds.
Before finishing the routine, repeat these 2 exercises again and then do stretching exercises to avoid muscle injury.
