What are muscle hypertrophy exercises?

When thinking about increasing muscle mass, to be healthier or for aesthetic reasons, there are a number of practices that are usually recommended and should be performed with the guidance of a trainer. What are these exercises for muscle hypertrophy.

They help build muscle mass and maintain it. One of the most common ways to achieve this muscle definition and perhaps the best-known hypertrophy exercise is weight lifting. But there are many others.

Which exercises for muscle hypertrophy to choose

You need to know this when choosing the type of practice to dor it is necessary to consult the clinical doctor and the athletic trainer. Myofibrillar training helps with strength and speed, while sarcoplasmic growth gives the body more energy for athletic endurance events.

In hypertrophy exercises, strength is determined by the sum total of how much weight can be squat lift, bench press and deadlift in a single repetition. For this type of training, if the weight increases it means that the desired results are being achieved.

Some of the exercises that help you gain muscle mass and maintain it over time.

Deadlift lifting. It is one of the most complete exercises, as it works the abdomen, arms, back, buttocks and legs. Before performing this lift, specialists recommend using a special belt to take care of the lower back. and make sure that body position when you start the elevator is correct.

You must have your back straight and your head aligned. When you lift the weight, you should also lift your shoulders at the same time as your hips.

chest press. It can make the bib workr, the anterior deltoids and the triceps. His technique involves standing face up on a bench and lowering the bar until it touches the center of your chest, then raising it until you stretch your arms. A coach will give a certain set of times in which this practice must be performed and will supervise that the body position is appropriate so that no injury occurs.

Incline dumbbell press. It is probably the most challenging of these exercises. Not recommended for those just starting out. The muscles that are most stressed are the pectoralis major – especially the upper fibers – and the minor, the anterior deltoid with a slight activation of the medial head of the deltoid, in the shoulder area, and the triceps brachii, which is the upper part of the arm .

To run it, the bank must have a Inclination from 30 to 45 degrees, legs should be at the sides with feet firmly fixed to the floor to control balance. When you lift the dumbbell, your arms should be straight.

Bent barbell row. It involves leaning forward, with a straight back, and lifting the bar from the floor to your sternum. Your knees should be bent and the neck aligned with the back.

Barbell squats. Ideal for increasing strength and endurance and toning muscles. The starting position should be with your legs shoulder width apart. The downward movement is performed as if sitting on a chair. It is essential that your knees do not protrude beyond your toes.