Do not forget about the technique, because incorrect movements can lead to injury and will not give the desired result. Ask your gym mates or a trainer to watch you perform the exercises to identify possible errors in technique. If this is not possible, an ordinary mirror will help to increase the effectiveness of the exercises.

Standing in front of it and performing a set of exercises, it is easy to work out their correct execution. Choose an average pace and concentrate on the sensations in the muscles that are tense. You should definitely not use inertia - this can harm yourself and get injured, and the effectiveness of pumping is reduced several times. Tension should be in all phases of the exercise.

Selecting the right weights and gradually increasing the loads are very important in terms of increasing efficiency.

The goal of the exercises is no less important. If you want to gain muscle mass, you should choose a weight that you cannot lift more than 8 times per approach. In the case when you need to lose weight, work on the relief and improve endurance, you need a weight that you can lift 16-20 times per trip.

Between approaches, you need time to recover - it is recommended to take a break for 1-2 minutes. Avoid overtraining. Muscles need to recover - it is not recommended to load the same group every day. The best option would be 3-4 workouts per week.