![]() High-intensity interval training (HIIT) is preferable for the maintenance of cardiac fitness and the development of fast-twitch muscle fibres necessary for explosive movements. However, if you want longer, leaner muscles, you can't beat slow, steady cardio. Long, steady-state aerobic exercises are often favoured by ectomorphs, such as marathon running. Focus on abdominal exercises to accentuate your curves and narrow your waist. To increase your muscular mass all over, you should perform compound exercises such as the lat row, chest press, and leg press.ĭo push-ups for your upper body, squats and lunges for your legs, and any other bodyweight exercises you like. Weight lifting's endgame: Build lean body mass, increase muscle strength and growth, and enhance bone density by performing strength training in the 8-12 rep (1-3 sets per exercise) range with higher weights. ![]() Resistance training until failure with compound movements (as opposed to isolation workouts like bicep curls) that work for many muscle groups at once.
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