There are very complete exercises that, if performed in a short period of time, can be used to gain muscle mass. In fact, doing a combination of exercises for a certain time helps not only to gain muscle mass, but also to burn that excess fat.
That is why we have selected four exercises, of which you should do the rounds that give you time, for 15 minutes. Remember to rest for 30-40 seconds when you finish the round and before starting the next one.
Olympic Bar Thrusters
It is very important that you have the technique of this exercise very internalized, since if this is not the case you can do a lot of damage. If this is the first time you are doing this exercise, we recommend that you start with a low weight.
As you acquire technique you can increase the load and thus you will increase the level of difficulty of this type of exercise, which is very complete. The ideal is to do 15 repetitions.
Swing Squat or Kettlebell Squat Swing
It is a combined exercise, where the movement of the swing and the squat are combined, making the whole body work. The weight of the kettlebell also depends on the level of technique you have and what you can support.
Try first to learn the technique correctly, tightening the abdomen, buttock and trying not to arch the lumbar too much, and little by little you can increase the weight of the kettlebell. The ideal is to do between 20-30 repetitions.
Very similar to Thrusters but starting in a deadlift position and ending by loading the bar with the palms of the hand facing cranially.
The technique of this exercise is really complex, so We recommend that you do it with little weight and slow if it is the first time you do it. Also when finished it can be combined with a front squat or front squat to make the exercise more complete.
This type of exercise involves many muscle groups, making it an excellent exercise that will help you gain strength and muscle mass. In this exercise it is enough if we do 15 repetitions.
A very complete exercise to work the entire core and to increase your cardiorespiratory capacity. It is an exercise that requires explosiveness and speed.
Ideally, do 40 reps each leg or 20 reps on both, so that the exercise is really effective and generates a feeling of controlled fatigue.
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Videos | CrossFit®, Reebok Training Center.
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