What are the methods of modern education to build an educated generation?

  Do you want fast results? Here are some suggestions based on my own experience to improve the exercise's efficacy.

You want a stronger and more flexible body in a simple way, and at the same time you don't want to spend a lot of time in the gym, and if you happen to tell someone you want it, they will tell you that it is impossible! And they have their excuse; They haven't tried high-intensity exercise.

In this article, we will give you some tips to get a super-effective workout in just 30 minutes a day or just a few days a week.

set your time

Most people who go to the gym tend to spend as much time as possible exercising, but studies have shown that the body does not get little results after 30-40 minutes of exercising, so you have to do intense exercises during this time to get results. Better and faster.

high-intensity workouts

If you are a new person to exercise, you should build endurance before taking this step. To test yourself, talk while exercising without having to pant. After you pass this test, increase your intensity.

protein

No matter what we talk about protein, there are still people who do not pay any attention, and if you are one of them, you will not get the muscle because protein is essential for muscle growth and development, you can get any size you choose.

water

Make sure to hydrate your body all the time, and because the body takes a lot of time to absorb water, drinking it before performing the exercise does not provide you with many benefits, so be sure to drink it throughout the day.

carbohydrates

Contrary to what people on low-carb diets say, carbohydrates are the main fuel for the body and any other fuel will not be effective, so either you eat your carbs or you won't have the strength to exercise.

slow lift

Often players lift the weights slowly and then release the weight more quickly. Lift and lower the weights within 5 seconds in each direction.

heavier weights

When you want to start weight training, it is best to start with weights suitable for your strength, but over time, heavier weights will give you better results.

one group

Instead of resorting to three sets, opt for one high-intensity set, as this will reduce the time you spend doing the exercises and increase their effectiveness.

Compound exercises

Instead of doing splitting exercises like biceps, switch to compound exercises that work more than one muscle at the same time as they would in the real world. Examples of these exercises are squats and push-ups.

Fun aerobic exercise

It is uncomfortable for a person to do an exercise he hates, and when you get to aerobic exercise, go to choose an exercise that you like to enjoy and keep practicing.

If you take all of the above tips into consideration, the ideal plan for your workout is to have 2-3 days a week for high-intensity training plus 2-3 days for high-intensity aerobic activity, and if done at a high level, you may only work out four times each week.