Barfex exercise is a popular and effective exercise for strengthening the muscles of the back and forearm. This sport has various benefits and many athletes use it to increase the overall strength and endurance of the body. In fact, the benefits are so great that some people try to barfex on a daily basis to get results sooner and make significant progress in the sport.
Just like any other sport, You may also want to do a horizontal bar every day to get to your goal sooner. This may help you to increase your ability to barfix after a few weeks as your body adjusts. However, there are various ways to increase the strength and endurance of the body that can be effective. You should not rely on just one exercise or exercise movement and increase the number of sets or repetitions, as this can lead to problems.
In general, overdoing anything can be troublesome. Therefore, you should set your goal of exercise and see what ways you have to achieve it. If you are interested in horizontal exercise and want to do it every day to enjoy its benefits, then join us to examine the side effects of this exercise.
In this article, we will scrutinize the effect. We deal with barfex on a daily basis, learn about its pros and cons, and introduce a few exercise moves to replace barfex, or at least do a combination of them to prevent barfex losses. Join us.
Is barfexing a good idea on a daily basis?
The fact that professional athletes engage in repetitive exercise on a daily basis is not new to the fitness world. But today, with the advent of YouTubers and those who do 30-day sports on social media (for example, 100 a day a month), this sport has become very popular.
Unfortunately, many of these sports programs They have excessive training volume and even threaten professional athletes, let alone beginners and those who do not adapt well to excessive sports. This does not mean that it is impossible to do these programs, but this method is actually a challenge and is not suitable for achieving fitness goals. In other words, some people may want to challenge themselves to see if they can do the horizontal bar on a daily basis.
Therefore, this exercise is nothing more than a test of the body's abilities. To better understand it, we have to compare it to a marathon. For example, marathon professionals may run most days and keep their bodies ready. But they do not really know every day as much as a full course! Most runners only run a full marathon during a race, and most of their workouts include shorter, more regular sessions to recover and improve between each session.
According to research on resistance training and Strength, which includes horizontal exercise, is not a good idea at all. Doing these exercises on a daily basis is not a good idea at all and prevents progress, especially if you do repetitive movements every day.
Take a study Let's go to 2017, when the improvement required for muscles when performing a movement to the point of fatigue compared to non-fatigue was examined. In this study, men who had experience in resistance training were used. The researchers found that even if they did not exercise to the point of fatigue, they should take at least 24 to 48 hours to recover. So, if you want to repeat a movement to the point of fatigue, you may need more time.
Of course, this study focused on squats and chest presses, but because it is compatible with Resistance training is the same for all muscle groups, it can be expected that the horizontal movement requires the same amount of time as these exercises, especially if you repeat this movement to the point of fatigue and disability.
In addition, you should He made a few other points. First, the study sought help from men who had previously experienced resistance and strength training. For this reason, those who are inexperienced or novice will no doubt need more time to recover and improve their body. Apart from this, the methods of measuring the recovery rate were also general; In other words, the researchers found that the body reacted to the chemical and hormonal reactions. Therefore, this improvement can be different for Hurd, and some people may need more or less time.
Other studies have tried to use a variety of variables, such as the number of training sessions per week. Although more research is still needed, the overall conclusion was that doing two workouts a week and three sets of 7 to 9 reps per movement is the best program to increase muscle strength.
Of course This conclusion is not suitable for professional athletes, as they need more training to progress. But in general, it can be said that exercising on a daily basis, even if you focus more on one repetitive movement, is not a good idea and will not be the best option to increase strength, volume and endurance of the body.
8 Consequences If you decide to do it every day, if you decide
to do it every day, Over time, you may experience some benefits and
positive results. Of course, these benefits will be much greater if
you give your body a break. In addition, you run the risk of
excessive exercise and strenuous exercise.
Whether or not you get a positive result depends on your level of fitness and fitness, your genetics and your reaction to strength training. has it. In general, there are benefits to day-to-day running, but the disadvantages and risks far outweigh the benefits. With all of this in mind, if you practice horizontal movement on a daily basis, you will most likely face the following consequences:
You can do better horizontal bar for a while
Since horizontal bar is a technical move, you can practice it to improve your coordination and motor efficiency. But as time goes on and too much repetition, you will experience a decrease in body function because your body's ability to heal and progress will decrease.
Nevertheless, you will continue to make progress in performing this movement, especially Exercise in the early stages. In general, it can be said that your barfex improves, but the body's progress and recovery decreases.
2. Your Muscular Endurance and Strength will be strengthened
Suppose you can not do more than 15 to 20 barfixes in a set at the moment. By barfexing daily, you will be able to strengthen your upper body muscles and increase the number of repetitions. By increasing the strength and endurance of the muscles, not only can you do more repetitions with your own weight, but you can also lift heavier weights. In other words, you can attach a weight to yourself and do the same number of repetitions.
3. Muscle volume may increase over time
Over time, resistance and strength training, such as barbells, increase your muscle mass, provided you get enough protein and more calories. The amount you burn daily. Of course, the rate of increase in muscle mass is much slower than the increase in strength and endurance. This is because your body needs to build new muscle fibers with the help of the amino acids you consume. You do not give your body a chance to rest and recover, and protein synthesis does not occur well in the muscles.
4. Your muscles will swell for a while and you will get bigger
When you train a muscle, blood and other fluids accumulate in it and the muscle swells or swells. Although this infusion is temporary and differs from actual muscle growth, it does give you a more voluminous appearance anyway. . Therefore, theoretically, your arms and upper back will always look bulky.
5. Increased risk of injury and abrasion of elbows and shouldersThey are the elbow and shoulder joints. Doing too much of any movement can lead to joint damage. Flattening on a daily basis can also lead to injury and wear and tear on the elbows and shoulders. If you are accustomed to doing a few hundred repetitions during two training sessions a week, doing 10 to 15 more moves a day will not do much. But if you are new and not used to this movement, even doing a few sets a day can be too much for you and damage your joints.
In addition, doing other exercises that use the same joints They also aggravate injuries. It is not possible to accurately determine the number of repetitions that lead to injury and wear on the elbow and shoulder. However, the lack of recovery time and the current condition of the joints are the most important factors in these injuries.
6. May lead to muscle imbalance. Although these muscle groups
are important, you should not allow some muscle groups to become
stronger and bulkier than others.
If you focus only on doing horizontal movement, you will experience muscle imbalance. The key to preventing this from happening is to do other exercise moves to strengthen other muscle groups. But the problem with barfexing on a daily basis is that it takes time and energy, and you may not have enough time and ability to train other muscle groups. Because of this, it will be very difficult to deal with muscle imbalance!
7. Risk of Exercise Increases
Exercise is a complex phenomenon that involves interactions between the nervous, muscular, endocrine, and skeletal systems. In general, overexertion and burnout include a range of mild to severe effects and symptoms that depend on your workout volume and your body's ability to recover.
Researchers still have precise criteria for Athletes have not been diagnosed with burnout; However, given the information available about burnout, doing one exercise daily on a daily basis, especially at high repetitions and to the point of fatigue, can lead to burnout. . But in general, if you exercise too much, you may experience symptoms such as insomnia, increased bruising and joint pain, anxiety, irritability, extreme tiredness, decreased or increased appetite, and changes in the menstrual cycle.
8. If you do not rest, your growth will slow down
This is one of the key consequences of exercising on a daily basis. Simply put, if you do not allow your body to rest for 24 to 48 hours after a session with the right amount of exercise, you will not achieve the desired results.
Of course, as we said, there are still some improvements. You will find strength, technique, endurance and muscle mass, but this improvement will be much greater if you rest. Apart from that, if you suffer from joint injuries, not only will you not progress, but you will also see setbacks in all of these areas. This result will not worry you. But if you want to increase strength, endurance and muscle mass, you need to rest your body to get the best results in the shortest time. Therefore, barging on a daily basis will not be a good option for those who are looking to improve their physical condition.
How many barks per day is better?
Before you decide to perform a horizontal movement every day, you need to know a reasonable number of repetitions. But there is no exact answer to this question, because it all depends on your body and level of physical fitness. For this reason, we have to consider different conditions:
If you can not do more than 1 to 2 barfex but still want to do it every day, it is better to do your work with 3 to 5 sets with Start with just 1 repetition.
If you can barfix 15 or more times before the fatigue limit, a few sets of 10 to 12 repetitions per day will work for you. But be careful that this number does not bring you to the brink of fatigue.
If you have experience in strength and endurance training and your body is ready, you are probably somewhere between the two. In this case, it is better to do 3 sets and the number of repetitions is such that you can still do another 1 to 2 repetitions after the end of the movement. In other words, stop exercising before you reach the limit of fatigue.
If you want to do barfex every day, you should stop exercising before you reach the limit of fatigue to avoid the negative problems and side effects of excessive exercise. Do not exercise. Aside from all this, remember not to do anything like the YouTube and Instagram videos that are titled "Challenge of a certain number of horizontals per day" and do not try to do them unless you are aware of your fitness level and ability and Rest assured that you will have no problem doing them. jpg. To minimize the risk of muscle imbalance, you should also plan to use a variety of exercises that strengthen other muscles. Either way, your schedule should be balanced and work across all parts of your body. In other words, whether you want to focus on horizontal movement or not, you need to have a balanced and regular schedule.
You need to focus on all the core muscle groups of the body to strengthen them all equally. If you over-stretch and strengthen the upper body muscles, but do not work on the lower body muscles, you will develop muscle imbalance and may injure your legs at any moment. Just imagine what a disaster it would be to lift a heavy object to your very weak legs!
So, you should try to focus on your body muscles equally. As we said, barfex affects the muscles of the back of the body and the forearm, so you should do exercises that strengthen the muscles of the legs, chest, shoulders, back of the arm and abdomen.
In general Incorporating the following workouts into your weekly routine can significantly reduce the risk of muscle imbalance and compensate for the harms of straightening. With a balanced workout plan, even if you focus too much on one movement, you can have safe and effective exercise sessions and get positive results.
Upper body exercises:
- "Barbell or Dumbbell Overhead Press or Shoulder Press"
- "Dips" )
- "Dumbbell or Barbell Rows"
Lower Body Exercises:
- "Scott with Barbell, Dumbbell, or Bodyweight Squats
- Barbell or Dumbbell Deadlifts
- Glute Bridges )
- "Side-lying Clamshells"
Central and Abdominal Muscle Exercises:
- "Bird Dogs"
- "Side Planks"
- "Modified Curl-up"
- "Raising "Leg Raises"
- "Superman Holds"
- "Front Planks"
It is best to select 2-3 movements from each list and add them to your exercise program and do them in rotation throughout the week. It is recommended that you do 3 sets of 8 to 10 reps for each workout and adjust the weight of the weights according to your fitness and preference.
In the long run, it may be best to have a regular workout plan that These include strength exercises with heavy weights, high-speed endurance movements, and slow movements with light weights that focus on body recovery. However, if your decision to barfing on a daily basis is a definite one, which is not a good idea at all, getting help from the same exercises in the same way as we examined can be helpful and compensate for the muscle imbalance caused by barfing.
Considering all of this, and regardless of the circumstances, it is very unlikely that you will be able to barfex on a daily basis in the long run. Eventually your body, living conditions, inconclusiveness or even boredom will lead you to carelessly barfex and change your exercise program.
Barfex daily It may seem attractive and a good goal for fitness and physical fitness. This is known in today's world as a challenge and a way to test the body's abilities, which is why so many people go for it. But overdoing it and not resting will stop you from progressing. In general, among the important consequences of daily barfexing, the following 8 options can be listed:
- Improving the performance of barfex movement
- Increasing endurance and muscle strength
- Increase muscle volume over time
- Increase muscle tone and body volume
- Increase the risk of injury and wear to the elbow and shoulder joints
- Increase the likelihood of muscle imbalance
- Increase the risk of strenuous exercise
- Decrease the growth and development of the body
If you decide to barfex every day, .
. 24 48 .. . .