With Yoga You Can Gain Muscle
Yoga To Gain Muscle.
Although yoga seems like a rather relaxing and calm activity, we can actually see a gain in muscle mass if we go from being completely sedentary to practicing it regularly.
This Is How Yoga Can Help You Lose Weight, Even If You Think It Doesn’t Burn Many Calories.
This has been confirmed by a study that showed that in addition to gaining flexibility, a gain in muscle mass and strength was evident in those who began to practice yoga.
Beyond the effectiveness of yoga in beginners or sedentary people, it is important to keep in mind that to effectively achieve muscle gain, all training must meet some requirements and therefore, we leave the following key points:
Always Always Progressive Overload.
The principle of progressive overload must always be followed if we seek to gain muscle, this being essential so that training represents a challenge for our body and thus new muscle fibers are created.
In the case of yoga we can extend the time during which we maintain different postures progressively, with the aim of always obtaining a stimulus for hypertrophy in our body.
Use Multi-Joint Postures.
To gain muscle mass, using exercises that involve a large number of muscle groups is key and the same applies to the practice of yoga.
Postures that demand the effort of different muscles simultaneously will be the most effective for developing strength and gaining muscle, being key to maintaining the postures for a certain time in order to achieve a good stimulus for anabolism.
In this sense, Hatha yoga is the best alternative and some postures that we can put into practice are vashistanasa, navasana, chaturanga , virabhadrasana or kakasana.
Eat A Good Diet As A Complement.
To gain muscle, you not only need a good training stimulus but also a diet that allows the synthesis of new muscle fibers.
In this sense, our diet must offer more calories than the body needs to maintain its weight and structures and at the same time, it is recommended to increase the protein intake that constitutes the main substrate for muscle gain.
Plan Your Yoga Practices.
When we seek to gain muscle or pursue any other specific goal, it is essential to plan our workouts and in this case, the yoga practice must also be properly organized to achieve results.
Selecting the postures to perform, organizing the times dedicated to each one and the frequency of training and other characteristics of yoga practice, is essential if we truly want to gain muscle; especially if we already have a certain level of previous training and are looking for a greater stimulus that truly encourages anabolism in the body.
Train At Least Twice A Week.
Training each muscle group twice a week seems to be the most appropriate alternative when we seek to hypertrophy. This is why doing yoga at least twice a week to work our muscles is key, and resting the worked muscles is also essential to achieve the compensation that subsequently gives rise to hypertrophy.
Of course, we can do yoga up to four or five times a week, but it is always essential to distribute the postures to be performed based on the muscle groups worked, in such a way as to work each muscle of the body twice a week.
Gaining muscle by practicing yoga is possible, especially if we are not people with a high level of previous training; However, taking into account the keys beforehand can help us achieve this.
