Muscle failure is the motto of high intensity training! It can be described in three words: short, intense, rare.
With regular strength training, you do several sets per exercise: with HIT, which is suitable for beginners and experienced users, only one to two, and these with only three to six repetitions.
To do this, you go to the limit of your muscles in each set of high-intensity training: for this you choose particularly heavy weights.
Each repetition is done very slowly: one movement should last four seconds, the final position is held for two seconds, and then returns to the starting position in four seconds.
Important: Warm up before training! For example, on the treadmill or on an elliptical bike.
1st exercise: neck press
The first exercise is for the shoulder muscles.
Start the movement just above shoulder height and take a deep breath. Then you push the posts up and exhale again.
Caution: Do not lock your elbows at the end point. Then slowly lower the rods again.
2nd exercise: road train
This exercise will strengthen your back.
First, grab the bar on the outside of the crease and sit up, then inhale.
As you exhale, slowly and in a controlled manner, bring the bar back to your neck.
Then let it go back. Important: Avoid sudden jumps!
3rd exercise: bench press
This exercise will strengthen your chest.
Lie on your back and grasp the poles at shoulder height. Then you inhale. As you exhale, push the weight up.
Be careful not to lock your elbows at the end point. Then lower the load toward your chest in a controlled manner.
Important: Avoid hollow back!
4th exercise: rowing
For the fourth exercise, sit down and stretch your legs.
Make sure they don’t get pushed. Then you grab the handle and breathe.
Then pull the handle toward your lower ribcage and exhale.
Your back stays straight and still (beginners) or moves slightly back and forth (experienced).
5. Exercise: Crunch Machine
Pull the bar over your torso and inhale.
As you exhale, bend your torso in the contraction motion. Then gradually straighten your body up.
Some devices also have front pads that are guided downward.
6th exercise: leg extension
The sixth exercise is for the front of the thighs.
Adjust your seat so that the axis of rotation of the device is parallel to the axis of your knees.
Inhale and as you exhale straighten your legs against the resistance.
However, do not lock the knees. Then you slowly return to the starting position.
7. Exercise: leg curl
This exercise is for the hamstrings.
Lie on your stomach and slide your legs under the pads and place them on your heels.
Then inhale, and as you exhale, lift your lower legs.
Always keep your head in line with your spine, look down, and avoid arching your back.
8th exercise: push-ups
Now train your biceps. How to do it:
Adjust the seat, the armpits end with the edge of the upholstery. Then grab the poles and inhale.
As you exhale, stand up. However, only high enough that the biceps are still tight at the top end of the movement.
Then you lower the bar again in a controlled manner.
9th exercise: leg press
Then, train your glutes and legs.
First adjust your seat sled, in the starting position your knee angle should be 90 degrees or less.
Inhale and as you exhale move the platform away from your body.
Be careful not to completely lock your knees in the final position. Vary the distance between your feet for the next workout!