How to Build Muscle Just 15 Minutes: Do you want to be stronger, but do not have time to go to the gym? Strength training is the key to increasing flexibility, reducing the risk of injury and maintaining a healthy body in general. The best part is that it does not take long. Here, we will teach you a simple 9-minute strength training program that you can complete in your own home. All you need is a set of weights (or another type of weight), a watch and a goal to build a stronger body.
How to do it
The following nine actions are strength training exercises that you may have already seen. Alone, each of them exercised a group of muscles, but they were connected every two minutes. These nine exercises became a complete body exercise.
We divide the nine exercises into three groups of three each. Set a timer before starting each set (or use the second hand to exercise near the clock). If you have just started exercising, exercise as hard as possible for one minute, then the next time until the first episode ends. Then, take a break and continue setting up two, each of which should also take a minute.
In the end, you will complete all the training, complete nine minutes of training and rest for three minutes.
Do two or three workouts a week to make the most of it.
What about my weight?
Weighted training can be done with a variety of weights, including medicine balls, sandbags and weights. For the purpose of this exercise, try to find a dumbbell with a rubberized square or a hexagonal end. This form gives you maximum stability when doing the exercises we are going to do.
If it has just started, it should weigh 5 pounds. As you become stronger, the weight you use increases.
How can I know if my weight is heavy enough? Verify your form If your table is consistent between the first part and the end of the repeated set, you will know that you are using the correct weight. For example, a row in a table should look the same in the number of repetitions 10 and in the number of repetitions 2, even if the amount of effort is much greater. If your shape is hesitant at the end, lower the weight until you can find consistency. Do not forget that using weights is not an all-or-nothing proposition. Your body also provides
Group 1: Rows of tables, dumbbell lifts and rows of vertical dumbbells
For beginners: each exercise in each exercise is one minute each, instead of stopping between exercises.
Group 2: lunge with weights, reverse movement, hammer curl and dumbbell squat
Take a break after the first series of exercises. Now you are ready for the second group. As in Group 1, each exercise is performed for one minute, and then the next one is performed for a total of three minutes.
Group 3: low lateral contralateral lunge, Russian dumbbell with weights and manufacturer
Good news! You’re almost done Take a break after the second set. Then, start the third group and perform each exercise one more time, one minute at a time.
ADD A WARM-UP
If you want to turn this strength training workout into a full-body workout, begin with three minutes each of the following exercises for an additional nine minutes of cardiovascular exercise. They will add a dose of heart-pumping cardio into your routine, and get your body ready for the weight-bearing exercises.
You are most likely already familiar with these foundational exercises, and for good reason: They are great for a boost of heart-pounding, lung-expanding cardiovascular exercise. Best of all, you can do them all in a pretty small space.
After you cycle through these three exercises, take a one-minute rest before moving on to the strength training workout.
Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises.
Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.