What to do in the gym

• Notes the clock
Rather than count the repetitions do with the latter. If you have only 15 minutes to make your entire routine exercise, an exercise attached to every minute you have. For example, during the first minute, made all the replays you can press for shoulders. At the next minute, acuéstate to do all you can abdominal. Take the third minute making money, and so on.

• Replace appliances
In any gym never lack someone who carries just 20 minutes using the equipment you need and do not have time to wait. In these cases, it is necessary to have an emergency plan with which this device can replace it with another, not losing your time and patience. One of the best options is to opt for the Mancuernas, because there will always be a pair that nobody is using.

• Better one that none
When your big obstacle is the lack of time, makes only one series each year that usually do normally. A study at the University of Florida examined various volunteers, which took place either in one or three sets, different exercises during their routines. After 14 weeks of training, they discovered that making a single set of exercise, but more slowly and weight, was as effective as do three of the weight and speed accustomed.

• With your own weight
To perform a short routine and effective for your torso, the instructor suggests Fernando Cañizares make bars (in all its forms) and funds. The routine more effective when you have not much time, is to make a series of each of these exercises without breaks between the two: you can start making money, then dominated for bars or biceps (with the palms of your hands looking towards you ) And high bar for back and triceps (with palms in the opposite direction); in both exercises sure to touch the bar with your chest. It strengthens your chest using the parallel bars for lizards or, failing that, use two bases to reach your chest below the level of your hands.
You can also dominated giving back to the apparatus, so that passing the bar behind your neck, this will strengthen the muscles at the top of your back. With this routine will work your back, shoulders, chest, biceps and triceps in just five minutes.

• alternators
In the traditional resistance training, usually lose a lot of time during periods of rest between each series. To do this in less time, you can avoid these lapses by combining two different exercises without a break from one to another without any risk of injury. The instructor Cañizares explains that there are three basic ways to do this: "You can toggle exercises in the opposing muscles to work, as the biceps and triceps. You can also toggle an exercise working group muscle at the top of your body with another group at the bottom, and shoulders as Quadriceps. Or you can do different sets of exercises where you work the same muscle, as an extension of triceps and triceps with Mancuernas, without breaks between each other.

• Three in one
If you really do not have time, you can opt to use the method of "three in one" where do three different exercises in the same series nonstop from one to another. This method is most effective when the three different muscles involved with each other. Here are just some of the most effective routines:

• Push and pull
If you only have time to exercise two groups muscle, always opts for the back and chest. Working these two areas will also strengthen your shoulders and arms, getting four by the cost of two. The exercises are the key movements that involve pulling and pushing. When push, using the muscles of the chest, triceps and the front part of rus shoulders. When JAL, involving the muscles of the back, biceps and the back of your shoulders.

Here are three good options:
• Bench press and rowing.
• Bench press and with Mancuernas
Remo inclined to Mancuernas.
• Bench press tilted and pullover.