Upper and lower train training plan

When you want to perform muscuration training, it is necessary to perform the ideal movements and strategies according to the muscular group that is required to benefit. Being specific with the area will be essential to obtain an effective result in the shortest possible time. For example, when people want a plan of upper and lower train trainingthe routine must respond efficiently to these areas of the body.

In Gymcompany We know the importance of having the ideal training plan, so we will tell you everything you should know about choosing the ideal routine according to your goals. It is common that, in the physical conditioning centers, people add routines that benefit both trains of the body, which are subdivided according to each of the muscle groups, also known as Weider routines.

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Training plan for the upper train

In the case of wanting to make Exercises for the upper trainit will be essential to condition each of the muscles that make up this area.

Upper train muscles

These are the most important upper train muscles to exercise in our training plan:

1. biceps

This muscle is located at the top of the arm and consists of two portions, a short and a long one, just its name comes from there. This could be one of the most famous muscles in the bodysince it allows us to perform elbow flexions, in addition to supine the forearm. It is advisable to strengthen it in the company of triceps, because in this way an attractive and strong appearance can be created in the arms.

To exercise the area described above, it will be necessary to implement exercises in the Pulley machine due to its versatility or at the Bodytone Compactt. Both are tools that use assistance due to their structure, so they give not only good results but an excellent experience.

2. Shoulder

In this case it will be necessary to concentrate on the deltoid musclewhich has a triangular shape and extends to the shoulder blade and clavicle. This is a part of the body that we should not neglect, because it provides great mobility. To work it you can use press with dumbbells or openings.

3. Abdominal

This body of the body can be considered as half of the human beingso it is also known as the upper or lower train. In this case, it will be essential to execute exercises such as Abdominalsespecially if the intention is to achieve those distinctive squares of a good physical work.

4. Triceps

It is about larger arm muscle and is formed by 3 heads called vast internal, vast external and long portion. As we mentioned before, this is the biceps antagonist, so it is essential to condition both equally, if you want to obtain that beautiful symmetrical appearance.

To achieve this, it is recommended to carry out funds in parallels or with the pulley machinewhich provides a great variability of exercises effectively. In addition to the described sectors, there is also the back and chest, areas of the body that you can exercise thanks to the flexions or bank press.

Training plan for the lower train

On the other hand, if you want train the lower train From your body it will be essential to know what are the muscles that compose it and how to perform exercises that benefit this area.

Lower train muscles

These are the most important lower train muscles for Exercise in our training plan:

1. Quadriceps

Did you know that this is one of the most powerful muscles of the human being and the most important for those who play sports such as football. Although it brings great distinction according to the above, training it is simple, since with a good variation of squats or extensions with mini bands, it will be enough.

2. Ischiotibes

These are contrary to the quadriceps, since they are on the back of the thigh, thanks to them it is possible to flex the knees and extend the hips. To train them, various methods can be made such as Hip elevationpolymetric exercises, among others.

3. Previous tibia

Literally is The area before the legjust below the knee, which has the function of cushioning the weight in falls and allows people to execute elevations with the tip of the feet. Thus it is precisely that it can be trained, under the Weight elevation At the tip of the feet, achieving a strengthening and resistance of the muscle.

4. Twins and sole

Also known as external and internal calfThey are of great importance for the human body. In a nutshell, you could say that these muscles allow you to impulse against the ground, in addition to absorbing the impact when walking, running or jumping. To strengthen them, it will be necessary to opt for exercises such as Comba jumpsheel lifting, weightlifting, tiptoe squats, among others.

5. Slip

This muscle is made up of major, medium and minor buttockswhich generate the hip extension, stabilization of the spine, power and strength in the pelvis region. In a nutshell it is much more than an area that provides curves to the body. For the training of buttocks there are several Important exercises Like the dead weight, the squats with jump, strides or displacements, among others.

If you meet the Upper train force exercises And lower described above you will get the results you want in the shortest possible time. In addition, it is crucial to stock up on machinery or suitable tools for the good realization of them.

Recommendations to improve exercises for the upper and lower train

With the passing of time the man has not only devised the best physical conditioning machines and tools, They have created specific tools for each body part. That is why using selectorized machines will be one of the most successful decisions when conditioning your body. Among the most prominent are:

• Life Fitness Optima Series Chest Press: protected weight columns. It has up to 7 seat height adjustment positions to improve and optimize your exercises.
• Bodytone Compact Shoulder Pressures C20: As the name implies, it offers what is necessary for greater versatility in the exercise. Having this type of machines inside or in your gym will be crucial to motivate hard and constant training.

If you want to get more information about the ideal machines to perform upper and lower train exercises, do not hesitate to contact us.