An athletic body is the desire of many women and men. This idealization comes mainly from Ancient Greece, when the cult of perfection began, the harmony of the parts that make up a whole, and the appreciation of the human body, marked in the different artistic expressions of the Hellenic era.
According to the Greeks, the human body was something more than a living organism that formed part of the earthly world dominated by the designs of the gods, the body was an expression of social status, economic level, and even how satisfied or disagreed that person was with Greek society.
The Greek influence in athletics covers many areas, including the origin of the word gym. In Ancient Greece there were three essential places for the comprehensive development of a perfect citizen, which were known as ‘gymnasium’: the high school, where the science of the time was practiced; the academy, a place where philosophers congregated; and the cynosargo, a place to achieve the desired body.
Within the routines performed by the ancient Greeks, strength and weight exercises are known, which cannot be compared with an average performance in the gym. Spartan training is a demanding disciplinethat although it will give results in a short time, taking care of the diet and the proper posture to avoid injuriesrepresents a high-performance exercise and is not suitable for those who like typical routines.
Working six days a week, alternating, shoulders and back on the first day; chest, arms and lower back on the second and fourth day; and abdominals for the third and fifth day, the person should also take into account a high-protein diet, and 100% free of carbohydrates and saturated fats.
As for the first day, you start working shoulders and back with military press, dumbbell lateral raises, and pulley pulldowns. Incline press, barbell press, decline press, and hammer curl are considered for chest, arms, and lower back. The remaining areas should be worked with leg lifts, squats, lunges, deadlifts, scissors, and V-crunches.
Each exercise should be repeated eight to ten times, performing three sets, with a 45-second rest between each. The repetitions may seem few, but with the weight that must be added, they will be enough to feel how the muscle is working in the development of the exercise. As a last recommendation, cannot ignore the importance of going to a trainer specialized in this type of routine, due to the high effort required.