Fitness trainer

Routine d’entraînement à la maison avec banc et haltères – Fitness Tech

Sophia Martin
Sophia Martin

Home care is an accessible, comfortable and effective option for maintaining fitness, strength and health. Along with a series of exercises, you will also be able to perform a wide variety of exercises that will help you ensure the effectiveness of the method. Routine adaptation to different levels means maximizing the benefits of home training.

Advantages of entering the house with a bench and braces

The balance between the weightlifting and the great versatility of the exercises is also excellent for working the different muscle groups in a balanced way. The plus, the type of training is the possibility of adjusting the progressiveness of the load, which is key to improving strength and endurance.

Basic equipment

  • adjustable bench : Essential for performing development exercises on the couch, rowing, abdominal movements and inclined, plate or descent position.

  • Adjustable halteres or fixes : Versatile for strength and endurance on all major muscle groups.

  • Optional add-ons : Tapis for exercises in the sun and elastic bands for a greater variety of movements.

Hebdomadaire plan for debutants

For beginners, the main goal is to learn proper technique, activate core muscles, and create a regular routine. During the week, after 25 to 30 minutes of sessions, it is enough.

Recommended exercises:

  1. Developed Couché with haltères sur banc plat – 3 series of 10-12 trials

  2. Rowing with the haltère appuyé sur banc – 3 series of 10-12 trials

  3. Dumbbell squats – 3 series of 10-12 trials

  4. Develop military assistance sur banc – 3 series of 10-12 trials

  5. Bicep Curls with Halters – 3 series of 10-12 trials

  6. Triceps extension on bench – 3 series of 10-12 trials

Rules for beginners:

  • Discover how to exercise your muscles between 8 and 12 repetitions. If you have more than enough time to complete all 12 reps, the time will increase for the lifts.

  • Increase the advancement of the load through the use of force and the technique used.

Hebdomadaire plan for level intermediary.

With the help of a solid base, the intensity is intensified with greater volume and variation. It is recommended that the trainer train for 4 days during 35-45 minute sessions.

Recommended exercises:

  1. Develop a sofa with bed inclination. – 4 series of 8-12 trials

  2. Unilateral row with haltère sur banc – 4 series of 8-12 trials

  3. Dumbbell squats – 4 series of 8-12 trials

  4. Develop the army with haltères sur banc – 4 series of 8-12 trials

  5. Alternative biceps curl – 4 series of 8-12 trials

  6. Tricep dips between benches – 4 series of 8-12 trials

Rules for intermediaries:

  • The exercises are effective after the 8th and 12th exercise muscle exercises. In a series you can complete 12 trials with the same load without it being difficult, increasing the funds.

  • The increase in wounds is progressive throughout the lesions.

Plan hebdomadaire pour lev el avancé

Pour advances into utilization, including the use of high-intensity circuits, with additional loading and focusing on strength and stability. The trainer may last 5 or 6 days a week, with sessions lasting 45 to 60 minutes.

Recommended exercises:

  1. Developed Couché with décliné bench stops – 4 series of 8-12 trials

  2. Rowing with haltères sur banc – 4 series of 8-12 trials

  3. Halter squats and plyometric skips – 4 series of 8-12 trials

  4. Military development with haltères – 4 series of 8-12 trials

  5. Bicep Curl Concentrate – 4 series of 8-12 trials

  6. Triceps extension with holds and haltère sur banc – 4 series of 8-12 trials

Rules for advance payments:

  • You will have to pay attention to your muscle strength during 8 and 12 repetitions of your set.

  • In addition to the 12 effortless repetitions, you can increase the number of stops to ensure progression.

Tips to maximize results

  • Appropriate application : Before the start of the session, the effect is a general escalation of 5 to 10 minutes to activate the muscles and expose injuries.

  • Technique control : Always maintain correct form in all exercises. If you can’t maintain technique, reduce the weights or reps.

  • Recovery : Be sure to rest 48 to 72 hours between training sessions to allow your muscles and legs to recover.

  • Load progression : Increase the intensity of the exercises over time. Progression is the key to continuing our friendship.

Adaptation according to objects

  • Perte de poids : Combine a routine with cardiovascular exercises and diet control. Strength training helps increase muscle mass and metabolism.

  • Muscle mass gainer : Increase the load and perform the most demanding exercises. Privilege for preparations on the beach from 6-8 to maximize hypertrophy.

  • Improve mobility : Integration of tire and mobility exercises during training sessions to maintain flexibility.

Chez Fitness technologyYou also have to have the necessary equipment for the doorman to enter your house at a higher level. Des réglables benches aux haltères de qualité professionalnelle, nous avons tout ce don’t help you improve your results.

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