A unique type of training – fullbody. This means that the exercises are designed to work out all the muscles and body parts. It is designed, as a rule, for beginners, because it allows you to prepare the body for more serious loads, supports it in tone and helps to form the ideal sports figure. However, sometimes fullbody is used by professional athletes to maintain a common form, overcome stagnation and achieve their goals.
What is fullbody training, what exercises are used and what are the features of the training process?
What is a fullbody training?
Fullbody is a training program aimed at working out the whole body, improving the functioning of muscles and maintaining the tone. Ideally designed mode and a selected set of exercises will allow you to start your sporting way or continue it after a trauma or a long break. If you want to pump the relief back, read the next article.
Who is shown the “fullbody”:
- For beginners, who first got into the gym and do not know how to start their movement to the ideal body.
- Athletes who have suffered an injury and require a gradual return to the usual training.
- Professional athletes who, for subjective or objective reasons, were forced to take a break in classes. This training will make it easier and faster to enter the familiar track.
- Women after childbirth for a quick recovery and return to the form.
- People who want to lose weight and tighten the body.
- Athletes who want to diversify the training process.
With this program, you should be extremely careful people with a deficiency of body weight and lean physique. Because of its physiological characteristics, the body is not able to recover in a timely manner, which will lead to exhaustion and inhibit physical development.
Advantages of fullbody:
- Active study of all muscle groups in one workout.
- To achieve the goal, it is enough to hold 2-3 trainings per week.
- A variety of exercises allows you to work out almost all the muscles at different angles.
The shortcomings include a sufficiently long duration of training and a high load on the cardiovascular system and the locomotor system. In addition, the monotony of the training process can reduce motivation and cause boredom in the athlete.
Principles of fullbody
Fullbody has its own characteristics and rules, compliance with which will achieve maximum results. The main feature of the training is the use of the maximum number of muscles during one workout. In the work involved hands, legs, press, back and neck.
Basic principles of full body training:
- Begin your sporting path with the formulation of the program and the definition of goals. Help in solving this issue will help the coach, who will select the most effective exercises that meet the requirements of fullbody. As a rule, basic exercises are used, aimed at the initial development of quality muscle mass.
- The first few sessions should be given to the development of technology. This is the most important indicator that will help sharpen all actions to automatism, which will avoid injuries and get the desired result.
- Begin training with a light workout and only then go to fullbody training.
- An important rule is to correctly choose the working weight with which you can perform the recommended number of repetitions and no more. It is important to gradually increase the load when the body is ready for it.
- A full restoration is a guarantee of progress. It is important to make a small rest between the approaches (1-3 minutes), and between training (at least 2 days). However, remember, excessive relaxation is also useless.
The fullbody program includes basic exercises: sit-ups with barbells, barbells or dumbbells, lying / standing, twisting on the bench, push-ups on the bars, pulling up on the crossbar, pressing the legs in the simulator, etc.
Fullbody is a universal training program that suits newcomers to the sport, people with a long break in classes or professional athletes who want to overcome stagnation. Regular exercise, proper nutrition and strong motivation will help achieve the desired result.