In addition to aesthetics, exercises help maintain health and improve physical conditioning.
Putting together an exercise workout at the gym is a process that must be done carefully, taking into account each person’s individual needs and goals. In addition, it is important that it is suitable for the practitioner’s physical conditioning level, in addition to being varied and challenging enough to promote results.
“Obese people, for example, want to lose weight and tighten their muscles. Skinny people want to increase lean mass with muscle definition”, says personal trainer José Wilker. Some people already arrive with the appropriate weight for their height and just need to maintain what they already have physically. “In this case, training is aimed at maintaining health and improving fitness”, concludes the trainer.
Below, check out a series of exercises, prepared by the personal trainer, to illustrate a workout based on physical stature. Remember that it is important to carry them out with the assistance of a specialized professional to avoid accidents!
1. Breastplate – Peck-Deck
This exercise is one of the darlings among gym goers, especially among women. It favors the pectorals, tightening the entire area.
2. Dorsal/Back – Seated Row
That exercise corrects posture and engages primary and secondary muscles.
3. Biceps – Barbell Curls
This is also an exercise that draws a lot of attention from athletes, as it works a very visible part of the body. It is an exercise conducive to stimulating the muscles of the biceps.
4. Triceps – Pulley
It is a widely used exercise, as it works strength and increases muscle volume in the posterior region of the arm.
5. Abdomen – Rectus Abdominal
This exercise improves posture, strengthens the spine vertebral column and breathing, in addition to contributing to a defined abdomen.
6. Glutes – Machine
In addition to leaving the hard buttthis exercise is extremely important for correcting the spine and preventing back pain.
7. Quadriceps – Extension Chair
It is not a specific exercise for gaining muscle mass. It is more suitable for the end of training, as an insulator and muscle polisher.
8. Posterior Thighs – Flexor Table
This exercise, as the name implies, is essential for strengthening the upper thigh and knee joint.
9. Calf – Seated Machine
This is a necessary exercise to achieve the complete development of the muscles lower calf.
Source: Maxima
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