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The less you sit, the longer you live

The more hours you spend sitting during the day, the greater the risk of mortality in old age. If you are more active during the day, your chances of dying are less, the researchers at the Pennington Research Medical Center conclude in a study they did based on seventeen thousand people.

Researchers used data from people who participated in a 1981 national survey (Canadian fitness survey). Participants were between eighteen and ninety years old when the study began, and they were followed for 12 years. Based on age-adjusted data collected, the researchers conclude that there is a direct correlation between the amount of physical activity and the probability of death. This is shown in the figure below. A total of 1832 deaths were recorded (759 from cardiovascular disease and 547 from cancer).

Among participants who were active almost all day, 95% were still alive after thirteen years of observation. Of those participants who led a sedentary lifestyle almost all day, only 80% were still alive. The heavier the subjects' body weight, the more destructive the sedentary lifestyle was. Or, to put it another way, the harder people were, the more useful the high level of physical activity was for them.

Physical alertness and increased activity not only protects against cancer, but is effective against diseases of the circulatory system. The positive effect was even greater for "other causes of death." These include respiratory diseases, injuries and violence, disorders of the nervous system and digestive disorders.

If you want to consolidate your successes, as well as instantly increase your endurance for training, we can advise you to buy Tamoxifen citrate

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Back training without equipment

Strengthening the muscles of the back should be present in any sports program, we offer the ten best exercises for the back, they can be performed at home.

In order to strengthen the muscles of the back, you will not need special conditions and sports equipment. These exercises can be performed directly at home. Complicated burpees

How to lose weight in lyashki: list of exercises how to lose weight in lyashki: list of exercises

The starting position is lying on the back, the arms are located on the floor above the head, the straight legs are arranged together. Bend your knees and tear off the torso from the floor due to the efforts of the press, place your hands in front of you on the floor. Distribute the weight of the body between the arms and legs, tear off the hips from the floor, and then stand straight, this sequence is a repetition of a complicated Burpee. For beginners, it will be enough to perform one approach on 10 burpees, people with good physical shape are recommended to perform 2-3 approaches. Lifts the legs from a shallow squat position

Stand up straight, place your feet together, slightly bend your knees and place both palms on your right knee. Simultaneously, slightly tilt the torso forward and bring the left leg back, perform circular movements with the right leg, make sure that the knees of both legs are bent, and the back remains straight. Do 15 repetitions per leg. Complicated variation of Grasshopper exercise

Stand up straight and place your feet together, squat to lay your palms on the floor. Take a few steps with your hands in the direction in front of you and take the rest position in the lying position. Transfer the weight of the body to your palms, pull the buttocks forward without lowering or lifting them, pull the left leg to the chest and bring it to the right, then bring it back, repeat with the right leg, do it as quickly as possible. Perform two sets of 10 repetitions per leg. Removing the legs from the position of the chair

Take a chair position, to do this, stand straight with your feet together, raise your arms above your head and do a shallow squat. Slightly tilt the body back, this will put all the muscles in tension, simultaneously bend the elbows and bring the right leg to the right, hold this position for 40 seconds, then change the place of the legs, do four sets per leg. Return of the legs to the position of the sidebar

Take the emphasis in the lying position and transfer the weight to your right hand, turn the body to the Left, place your left hand at the waist. Bend your right leg in your knee and pull it to your chest, then straighten it as if you want to hit the ball. Bring the leg to the right and turn the body to the floor, perform 10 repetitions for each leg. Make 1 to 3 sets according to your level of preparation. Complicated pumps

In the lying position, bend the right leg and hold it on the weight, gently lower the body until the forearms are parallel to the floor, then lift the body just as slowly. Perform 8-10 repetitions for one leg, then as much for the other. Information and breeding of legs and arms in Boat position

Take a position lying on the floor on your stomach, take your hands behind your back and connect to the lock, tear off the upper part of the body from the floor, and then do the same with your legs. Slowly bring your arms and legs closer, then return to the starting position. Do three sets of 20 repetitions. Jumping kicks

Stand straight, place your feet together, spread your arms to the sides and bend them at the elbows, palms facing up. Extend your right leg forward and bend it at the knee, slightly round your back and bring your arms closer in front of you. At the same time, jump on the right and left leg back, hands at this time are retracted and the back is straightened. Repeat the jumps on the left leg for 40 seconds, then change the leg, do two sets for each leg. Raises the torso and spreads the arms to the sides

Lying on your stomach, extend your arms in front of you. Bring your right hand back and lift the upper body above the floor, looking at your left palm. Put your right hand back in place and return to the starting position. Perform 2 to 4 sets of 10 repetitions per hand. Rolling on the back

The starting position is sitting on the floor with knees stretched to the chest. Round your back and wrap your knees with your hands, lower your chin so that it is pressed against your chest. Slowly roll on your back and roll it to feel each vertebra. Roll 30-60 seconds.

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Exercises for a beautiful and sexy back

Three complexes of simple exercises to create a beautiful back. Exercises are divided by difficulty level – for beginners, intermediate level and for advanced athletes.

Doing your back in a sporty way is not difficult, it will require only two dumbbells weighing two kilograms, a resistance band, a fitball and 15 minutes of free time a day. Choose exercises for yourself, depending on your level of preparation.

Lower back

Lying on the floor, face down, point your hands to the sides, turn your palms to the floor. Strongly strain the muscles of the press and buttocks, tear off the chest from the floor, draw a circle in the air with your hands and place them on your hips. Raise your legs by 5-7 centimeters, hold the position for a few seconds, return to the original position. Do 8-10 repetitions. Upper back

In the standing position, place your feet shoulder-width apart, hands with dumbbells point your palms inwards and spread them to the sides, slightly bend your knees. Holding the straight position of the elbows, simultaneously lift the shoulders and strain the abdominals, lock the position for a few seconds, then lower the shoulders. Perform 8-10 repetitions per workout.

Another exercise is performed sitting on a chair, fix the middle of the resistance band at the level of your elbows at a distance of 60-90 centimeters from yourself, you can behind a door handle or other reliable structure. Grasp the ends of the resistance band with your hands so that the palms look at each other, bend the palms and pull the elastic band to the ribs, hold it for a few seconds, then gently return to the starting position. Do the exercise 8-10 times. The best exercises for the back, medium level Kidney

Place your hips lying on the fitball face down, place your palms on the floor and spread your legs over the weight. Raise your legs as high as possible and hold them in this position for a few seconds. Lower your legs and do 8-10 repetitions. Upper back

Stand straight with your feet shoulder-width apart, grasp the dumbbells with the palms inward and lift them to the sides. Make a forward tilt while keeping your back straight, slightly bend your left knee and lift your right leg above the floor. Raise your arms with dumbbells to the level of the shoulders, and then bring them under your chest, the elbows do not bend. Perform 8-10 times, then as much by swapping the legs.

Another exercise for the upper back is performed with fitball. Kneeling, press the ball with your forearms, roll the fitball forward and lower your chest to the floor, after a few seconds, lift your chest and roll the ball back. Do 8-10 repetitions. Exercises for the back, Advanced Level Lower back

In the position lying on the fitball, face down, press your hands to the floor and pull your legs back. Simultaneously raise the right leg and left arm, lower them a few seconds later, and then raise the left leg and right arm. Repeat 8-10 times per workout. Upper back

Sit on the floor between two chairs so that you can reach them with your hands. Grasp your hands on the chairs and pull up, the arms should remain straight, and the legs should be placed at an angle of 90 degrees to the body. Raise your shoulders to your ears, lock this position and return to the starting position. Repeat 8-10 times.

Exercise for the upper back with fitball, to do this, place the ball under the right knee and in the left hand, take a dumbbell. Bring your left elbow back and slightly up so that the dumbbell is at hip level. Return to the starting position and repeat 8-10 times, change sides and start the exercise again.

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What to do after training?

Good behavior after training is no less important than the loads that you received during the process. Three steps to properly complete any sports training. First stage-stretching

Training develops and warms the muscles well, in this state they will remain for another 30-40 minutes, and this is the best time for stretching.

What is muscle memory and how to use it? What is muscle memory and how to use it? Stretching exercises help the muscles cool down and contract naturally, while the joints acquire flexibility and the ability to move at full amplitude.

This reduces the risk of tissue damage after exercise. Stretching should be taken at least 5-10 minutes, in this short time the recovery processes will start. Step two-put yourself in order

Immediately after training, you need to go to the shower, if you can not immediately bathe, you should at least change clothes to clean. During training, the body sweats intensively, and sweat-soaked clothes are a fertile breeding ground for the reproduction of bacteria. Non-compliance with the conditions of personal hygiene leads to many skin diseases. If immediately after exercise you can not go to the shower, then at least wipe the body with a damp towel. During exercise, use a dry towel to wipe the sweat from your face between exercises. Third stage-recovery

First of all, you need to restore your strength, because physical activity consumes a lot of energy. Even if you exercise to lose weight, after exercise you should have a snack. This will happen 20 minutes after the class, after performing the first two steps. During training, about 300-400 calories are spent, the same number should be filled with useful foods from carbohydrates (about 75%) and proteins (25%). If you are losing weight, then after training you need to eat 200 calories of carbohydrates and proteins in combination, respectively, 50/50% or 70/30%.

Each of the steps is clear and extremely simple, while the success of your workouts and how quickly to achieve the goal depends on it. Follow these rules and you will be able to make your body an object of pride – beautiful, strong and functional.

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What is kinesio tape?

What is kinesiotaping and why is it used in professional sports? Do I need kinesio tape for a novice sportsman? History of development and advantages of using the method.

The author of the kinesiotape technique is considered to be a Japanese chiropractor Kenzo KASE, who began working on creating tapes in 1973. The technique is an effective addition to the main tools for recovery and treatment. 15 years passed, the technique was improved, kinesiotapes were officially presented at the Olympic games in Seoul, after that the technology was widely distributed around the world.

Our compatriots discovered kinesio tapes about ten years ago. at the 2008 Beijing Olympics, you could see these colored stripes on our athletes. At the 2014 Olympic games in Sochi, Kenzo KASE himself helped master the taping technique, he conducted seminars. in the same year, the NBA officially allowed its players to use taping at matches.

Strips-tapes are made of natural cotton, the material is very elastic, it feels like human skin. On the reverse side of the strip is applied a special adhesive coating of acrylic, it does not cause irritation. The tapes allow air and moisture to pass through, but they are very resistant.one strip can be worn for up to six days, and it will not lose its properties.

Kinesio tapes perform several functions:

Fight against edema and hematomas by improving blood flow and lymph movement; Reduction of pain syndrome; Improve the performance of muscles, that is, tone or relax; Support for the joints; Segmental impact on internal organs.

Kinesiotaping is not a medicine, but it is not a placebo, it is a full-fledged auxiliary tool. Tapestries help the body move, especially their influence on the movement of the lymph is significant. Unlike the circulatory system, the lymphatic system does not have a centralized pump, and the movement of the lymph directly depends on muscle activity. When violations of the outflow of lymph in the body begins to stagnate liquid, delayed decomposition products, resulting in a person feels pain. Kinesiotaping promotes drainage, and inflammatory processes are stopped in damaged areas.

Put clans in stretched or unstretched form, the method of application depends on the properties of the strips. If you apply the tape in a non-stretched form, the skin and damaged muscle will stretch, which helps the muscles and ligaments to find their natural position, as well as normalizes blood flow. Applying a stretched form reduces the muscles and supports the injured area by creating additional pressure, stimulating nerve receptors reduces pain.

Kinesiotaping is contraindicated, tapes can not be used by the elderly, as well as those who suffer from skin sensitivity, owners of skin diseases. Gain traction in one direction leads to the formation of bruises and minor wounds, stimulation of pain receptors can amplify pain and cause itching. Before using the kinesio tape should consult with a specialist.

Recommendations for those who will glue the tape themselves:

Don't make complicated applications; In order to remove the tape strip, you need to tear it; The protective paper strip is removed gradually as the kinesiotape is pasted on; Try not to touch the adhesive base; The tape should be pasted 30-60 minutes before the intended workout; Don't pull the skin, pull the tape; If you round the corners of the strips with scissors, they will not come off, clinging to the clothes; The edges of the tape with a length of 3-4 cm should be glued without tension; You can't reuse a removed tap; In order for the strip to adhere well to the skin, it should be well smoothed immediately after application; You can apply the tape yourself to the knee, foot, or lower leg area, but you will need to ask for outside help to apply it to your shoulders or back.

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Implants or workouts?

You dream of a beautiful booty, but training does not bring visible results? You do not know how to make a fifth point more? In this article, we will consider in detail two main ways that will help to get the ass like a "nut".

Fashion for big breasts is a thing of the past. Now large and elastic buttocks are on the agenda. "Booty is like a nut" - now it is considered sexy for girls of all ages and nationalities. Now it is on this part of the body that the woman is judged. If nature has rested you, do not hesitate to go to the room. But the path to beautiful forms is quite thorny-get ready to settle in the simulator.

There is also a less laborious process. It requires only financial investments. This is a beautiful booty that is obtained by surgery. Let's talk about it. Increased buttocks due to body reserves

If you have rounded shapes, then this method will suit you perfectly. Surgery to increase the fifth point is called "lipolifting". The essence of the process is that the fat mass of the body is transferred to the buttocks. The loot gets much bigger. The operation is quite common and does not require huge financial costs.

Advantages of the operation-the figure becomes more proportional, the pronounced fifth point makes it sexier. The disadvantages include the appearance of the fifth point, which will quickly be covered with an "orange peel". In addition, the booty, which will first delight a beautiful shape, can quickly fade. Get rid of this effect will help training, if you start them immediately after the operation. This is a long process, since it will be necessary to repeatedly resort to the services of Surgeons. The main advantage of the procedure is natural-booty is not obtained by the introduction of implants.

Now on Instagram there are a lot of beautiful models that have beautiful buttocks. But there are doubts about the fact that this is a gift from nature. The figure created in the gym is more taut and dry than the one created by the surgeon's hands. One of the Stars who rightly resorted to the services of a surgeon is Kylie Jenner. The girl is not embarrassed at all and openly admits that her booty is not the result of intensive training.

It is believed that Taylor Swift also resorted to the procedure for increasing the buttocks. Despite the rumors, she looks clean and natural. The figure looks harmonious. However, those who have long followed the work of the Star, assure that the appetizing forms of the singer were not before.

Singer Iggy Azalea is also suspected of raising the fifth point. Fans blamed the Star for being addicted to operations and noted that she did too much in the pursuit of fashion. Model Carisa Shannon also resorted to the help of surgeons, as he gained a few extra pounds. Serena Williams was also suspected of increasing the buttocks, but the girl has lush forms of nature. Increased buttocks

Increasing the buttocks with surgery is easier than staying in the gym for years. The cost of the operation is about 150 thousand rubles, but it depends on many factors. The procedure is not as complicated as, for example, to enlarge the chest. A silicone implant is inserted into the gluteal muscle area. In order to do the operation, it is not necessary to have lush forms. The main drawback of the operation is the greater risk that the body will reject a foreign body. Any intervention can turn out to be deplorable with insufficient qualification of the doctor.

The advantages of silicone are natural forms. In addition, this material will not change its shape after strength training.

Implants or workouts?

The main drawback of the operation is that silicone can be probed under the skin. You can not deceive a young man that nature has given you forms. Some forget the meaning of the measure and pretend to be themselves. For example, you can look at Kim Kardashian.

Another lover of silicone is the singer Nicki Minaj, who, thanks to them, became famous all over the world. It was she who put the trend on the big buttocks and put them in fashion. Bruce Willis's daughter, Rumer, was also a victim of fashion and increased the fifth point.

The Heidi Montag model also became famous thanks to surgical interventions that were performed on tight deadlines. The Star also resorted to butt enlargement surgery. Butt lift

This method will not help you increase the buttocks several times. It can only help to slightly change the buttocks. This method can be useful for those who quickly lost weight and no longer know what to do with sagging skin. If training does not help, then it is worth resorting to surgical intervention. Thanks to the surgeon, you will be able to tighten the skin and tissues that extend deep. Lifting is not very popular among young girls. It can not help you make your buttocks more natural. If you do not want to resort to surgical intervention, then classes in the gym will successfully help to cope with a sagging booty.

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Training method for different body types

The concept of " wide bone "or" non-sporting person " does not exist, since all people have different muscle structure and different reactions to sports. There are several types of shapes that are easily distinguishable from the outside. Training for mesomorphs

The complex of selected exercises will depend on the features of the structure of the muscles. Mesomorphs are considered lucky. The female figure is an hourglass, while the male figure is a broad-shouldered figure with narrow hips.

Such athletes are lucky to have an excellent metabolism, which contributes to getting results from any loads. Only proper distribution of exercises to all muscle groups is able to make the body perfect.

Mesomorphs need to constantly do physical exercises. The problem is that people with this body structure quickly adapt and get used to it. Therefore, to achieve results, you need to make changes to your set of exercises. Training for endomorphs

endomorphs have heavy muscles, but with a slow metabolism. Their wide waist and square body type suggests that they are more often seen in gyms. They are most often prone to fullness.

Such people have excellent endurance, and the structure of the body makes it possible to work with a lot of weight. This is a huge plus for a bodybuilder. Endomorphs need to constantly monitor the percentage of body fat.

Exercises should include cardio with rest. Regular exercise at a fast pace with minimal rest is what they need. They quickly achieve results, however, their body requires constant loads. Training for ectomorphs

The structure of the body of ectomorphs is characterized by thinness. During training, you need to reduce the amount of cardio and increase the amount of power loads. That is why such people need to apply more effort when sharpening the figure.

The problem with ectomorphs is that it is difficult for them to achieve the result of the appearance of muscles. But the result will long please its owner. It is necessary to focus on nutrition. Protein is necessary for muscle growth, so you should review your diet. Do not forget about rest for a set of muscle volume.

It is important that the training sessions are not long, but as hard as possible, then it will lead to results. Complication the exercise should be performed after the basics are learned, otherwise it can lead to stretching of the muscles or tendons.

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The best exercises for the upper body

Complex for each day of two warm-up exercises and four basic exercises, aimed at strengthening the back and shoulder girdle, improving the mobility of the thoracic spine.

The first two exercises are for warm-up, the basic part of the training consists of four exercises. Perform the complex every day to strengthen your back and shoulder girdle.

Cat

Stand on all fours, place your hands under your shoulders, place your knees shoulder-width apart; Gently bend your back, pulling up the chin and the front of the neck; Retract your belly and round your back, lower your chin and press it against your chest; Do eight repetitions.

Splice

Stand on all fours, take a position as in the previous exercise; Extend your right arm up, look at your right palm; Slide your right hand between the body and the floor, then return to the starting position; Do the same for the left hand; Perform 6-8 repetitions for each arm.

Basic exercise 1

The starting position is sitting on the floor with half a pot, in the right hand, weighting in the form of a small dumbbell or a bottle of water; Bend the knees, the left hand rests on the floor, the elbow of the right hand rests on the right knee; Lower your right arm with a weighting until it is parallel to the floor, then return to its starting position; Do 20 repetitions for the right hand, then swap your hands and do 20 repetitions for the left hand.

Basic exercise 2

Stand upright and place your feet shoulder-width apart; Take a dumbbell or a bottle of water in your hands, extend your arms in front of you; Keeping your back straight, make a tilt forward; At the lowest point, spread your arms to the sides and strain the abdominal muscles; Hold the position for 20-30 seconds; Perform 3 repetitions.

Basic exercise 3

Stand straight, place your feet shoulder-width apart, one leg slightly back, lean slightly forward; Take a dumbbell in your right hand, spread it forward and down, bend your left hand at the elbow and press on the body; Controlling the right position of the back, pull the kettlebell down the abdomen, while tightening the muscles of the press; Do 8-12 repetitions, then change hands and do the same for your left hand.

Basic exercise 4

Starting Position-lying on your back, lift your left arm up, take a dumbbell in your right hand; Without removing the left scapula from the floor, make a twist to the right; Touch the floor with your left foot, then in one movement, bring it back to its starting position; Lower your left leg and make a bench press, lifting the body above the floor; Do 8-12 repetitions, then as much on the other side.

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How to like exercises?

How do people regularly go to the gym? Are they so motivated or do they have such a great will? Believe me, and you, too, can make sports a habit-find out 10 ways to start regular workouts and enjoy them.

The right attitude to sports instills us from childhood, however, over time, the desire to go to the gym or just go jogging is replaced by other important things – work, study, family, rest after a busy day. And even if deep down you understand that it is necessary to go to the hall, it is unlikely that you will hold out for a long time on one will and overcome your own reluctance to engage. The pleasure of training is an integral and obligatory part of it. A good mood will allow you to achieve more effective results, because your body will not waste energy to produce cortisol-the stress hormone-and will focus on what is really useful, such as burning fat or building muscles.

A logical question arises "" How to force yourself to train?». If you really want to make sports a habit, then first of all, throw the word "force" into your own lexicon. It is fraught with negative emotions, and the very process of course through "I do not want" and "I can not" is akin to violence on myself. Secondly, find the unusual advantages of sports. Something that is different from the banal "burns calories", etc. here is an incomplete list of how sports affects the human body and psyche:

Sports improve the functioning of the brain, especially for strength exercises, where it is very important to create a connection between the mind and muscles and consciously strain the musculature; sport is one of the most popular ways to combat depression, it immediately goes to reading; outdoor activities allow you to discover new things and generate original ideas; going to the gym will help you get to know more people, make new friends and expand your horizons; many exercises develop not only strength, but also coordination, agility, the ability to concentrate.

If, even after these benefits of sports, you still can not imagine yourself going to the gym or fitness center with a smile on your face and joyful anticipation, now we will talk about five methods of work that will help you love sports.

The main reason for our reluctance lies not in character, natural laziness and fatigue. The brain is responsible for any human decision. If you regularly feel a loss of strength and mood before exercise, your consciousness is simply programmed to provide a state of rest.

Before trying to overcome yourself, determine whether you get enough sleep, because a deep and full sleep is the main feature of a healthy person. Adjust your own diet: follow what you eat, in what quantities, find out if your diet contains enough vitamins. You do not want to think about it so much – just buy a vitamin complex in a pharmacy, such drugs did not hurt anyone. And try to reprogram your brain into workouts. Method 1. Focus on speed

If we remember our ancestors, they led a very active life. It was necessary to hunt and search for food. In short, sport was their method of survival and the main advantages of the individual were speed and agility. Of course, exercises with free weight are necessary, and you will have to go to the Hall. But such a load can be used on days when there is absolutely no desire to go to pull the bar as an alternative in terms of efficiency. Method 2. Find an unusual motivation

For men, the best original motivation will be sex. Establish a rule in your couple at least a week to have sex only on training days, and you will not notice with what happiness and enviable regularity you visit the gym. It sounds a little strange, but you can not go against the physiological needs of the body and the constant targeting of the pursuit of gender.

Also, the original means of motivation can be the purchase (but not sweets as a reward). It is more characteristic of women. Develop the habit of setting aside a certain amount every time you visit a fitness center, and the goal will be to "accumulate 2000 rubles a month", for example. And when you reach yours, be sure to buy something that will certainly please you. Method 3. A deadly threat

Do you accept that running away from an angry dog is always faster and easier than maintaining the same pace on a treadmill? It is about the protective reactions of the body – it is programmed to survive in any conditions. However, our brain can not distinguish real and invented threats. This is what you need to use. Convince yourself that someone is chasing you – and you will improve your performance on the treadmill. Another option is to engage in a couple, when the life of a partner or friend depends on the number of your loads. Continue to assure the brain that if you lower the kettlebell earlier, there will be no trace of the person. After one or two approaches in this style, the brain will enter the game and your indicators will increase. And this method in any case will make you smile with a friend, and the mood will improve. Method 4. Competition

For many people, Competition is the main engine of their own progress. If you are one of them, hiking in the hall should not be a problem, because rivals are at least enough. Try to engage in small groups of strangers, because in such a society the fear of being the weakest increases, to make a bad impression and a small number of people is a great way to notice the characteristics of each. In large groups, it is easy to move from the thought of competition to the idea that "there are a lot of people, no one will notice that I have not done a few repetitions yet." Method 5. Correctly use eating habits

When we want a charge of vivacity and energy, we drink coffee or eat sweets. Since childhood, we are taught that any candy is a kind of reward, and therefore in adulthood, the brain always perceives high-calorie foods with sugar as a source of pleasure. This effect is difficult to overcome during the diet, many fight with it. But it can be used for its own purposes. The body already knows that sweet taste means fast carbohydrates. When you feel a loss of strength, rinse your mouth with an energy drink, but do not swallow it, because there are not enough benefits. Even if the liquid has not got into your body, the taste buds have already informed the brain about the rapid delivery of energy, and it is again ready to work hard in a deceived state. Method 6. Be proud of yourself

Pride, or rather the desire not to lose the cause of pride, is another engine of personal growth. Think of yourself as a person who accomplishes the feat every time she goes to the gym. Let everything around remind you how good you are and what you aspire to: sports equipment at home in a prominent place, sneakers in the hallway, screensaver on your phone, where a close-up – a muscular athlete or a slender girl. You can also hang inspirational quotes. Or try to memorize them. Method 7. Praise your achievements

The more people know how hard and hard you work in the gym, the more you will have to do to maintain such an image. And you will begin to regularly attend various trainings. It is more useful to brag on social networks, because the audience in them is wider, and from time to time to take out your friends for joint training, in order to actually prove to them and to themselves that your words and messages on Instagram are not fiction, but reality. Method 8. Impose penalties

For each missed workout, pay a fine, for example, in 500 rubles. The idea is not even that you lose money, but that you feel punished. Our brain reacts to this and decides that it would be better to go to the room. Do not put aside the money, but spend it, not for yourself, but for others. Loved ones will be happy, and you will remember that you could buy something with the same success if you did not miss the training.

How to like exercises?

There is another option: the Pact mobile app, which debits money from your account every time you break the established schedule. The funds are distributed among those who did not make such a mistake. Even you can earn money if you are not lazy!

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Is working with dumbbells effective?

How to pump all the muscles with dumbbells? What if it's possible? Fitness trainers claim that it is possible, and in this article you will find the advantages of working with such an inventory and classic exercises with dumbbells.

The standard projectile for power load is a rod. The generally accepted opinion is that pumping the musculature with this tool is really easier and faster. Firstly, the bar is very easy to weigh (agree, it is quite difficult to find dumbbells of 50 kilograms). Secondly, when working with a bar, large muscle groups are pumped, and the more muscle tissue is involved in the work, the faster the mass, strength and endurance increase. Dumbbells are used to designate an alternative option, suitable only for the study of small individual muscle groups. However, working with this sports equipment has several advantages:

With dumbbells, you can create a full training program, the effect of which will be not less than an hour in the hall with a bar or on simulators.

Of course, if you have projectiles weighing 1 kg, it will be much more difficult to get a relief body. If you decide to start engaging with dumbbells, you need a weight of 2.5 kg each. Top 9 exercises with dumbbells 1. Lifting dumbbells on outstretched arms

Starting Position: standing, feet shoulder-width apart, pelvis twisted forward, press tense. Your goal is to lift the dumbbells as high as possible, keeping your arms outstretched and spreading your palms forward. Try not to swing the body and work only with the force of the hands. As a result, you will not only develop the muscles of the shoulder, but also correct your posture. Changing the handle (palms back) will work the biceps. 2. Step-up

To perform this exercise, you will need a platform – it can be a bench, a box, a chair or anything that is firmly on the floor and does not slip. Your task-to climb on the stand, hands down. Imagine that you walk down the stairs holding bags and change your leg. Do not forget to straighten your legs and stand on the platform for 2 seconds in a calm state. This exercise develops coordination, is an aerobic load that allows you to burn calories and pump the gluteal muscles. 3. Mahi forearm

Starting Position: standing, legs shoulder-width apart, arms lowered, palms facing the body. A repetition consists in alternately lifting the dumbbell to the shoulder. The right technique is to maintain a sports posture(the press is tense, the shoulders are a little divorced). Such a simple exercise in its effectiveness replaces the traction of the bar on the biceps and develops the musculature of the arms. 4. Bench press

An alternative to bench press, which not only tones the muscles, but also develops coordination, since it is easier to lift a projectile than to adjust the synchronous work of both hands. The greatest advantage over the dumbbell press is the ability to lower the elbows below shoulder level, as a result, the pectoral muscles are more active. Make sure that your hands are not parallel, but were slightly extended. 5. Machs

Starting Position: legs shoulder-width apart, slightly bent, one hand with a lowered weight between the legs spread apart, the other hand at the waist or just in a relaxed position. A repetition consists in placing the slave's hand behind the legs (10-15 cm), lifting the dumbbell up on the outstretched arm and straightening the legs. This exercise works the quadriceps and strengthens the shoulder joint. 6. Deadlifts

Also an alternative to bar traction, developing coordination. The muscles of the hands come in tone, because they should not "hang" - a strong grip of dumbbells with the palms to themselves is necessary. Work is performed on the gluteal muscles. Basically, you perform body-lowering to the floor on extended legs with a weight. 7. Traction in the folded state

Starting Position: legs shoulder width apart, divorced socks. It is necessary to take dumbbells and sit down, strongly tilting the body forward – the back is almost parallel to the floor line. In this position, you need to slowly lift the dumbbells to the chest, maximally reducing the shoulder blades. The pectoral muscles in this case are well stretched, which will ensure their growth, and the muscles of the legs are subjected to a static load.

Is working with dumbbells effective? 8. Push

Quite difficult in terms of coordination exercise, which works on all muscle groups. It is also an anaerobic load and works on fat burning. Strain the press, squat, holding the dumbbells with a straight handle directly in front of you on the floor. Your task from such a position through a squat is to get out in a standing position, with dumbbells pressed against your shoulders. In simple terms, you are trying to push your arms and your own body at the same time. 9. Squat

One of the simplest exercises on the technique. Take a dumbbell with both hands, place your feet shoulder-width apart or nonsense further, unfold your socks to the sides and squat as if the weight of the tool pulls you down. Monitor the position of the spine and pelvic bones – there should be no deviations. At the maximum point, the hips are parallel to the floor. Such a load works the muscles of the legs and chest, without overloading the knee joints.

When performing all of the above exercises, it is necessary to observe one important rule-a slow pace. Only with this approach you will be able to feel the work of the muscles and create a connection between the brain and muscle tissue, force the body to send nerve impulses to the muscles and tone them. Loads with dumbbells are recommended for beginners in the field of strength training to learn the technique, learn to consciously force certain parts of the body and involve them in the work. But even for advanced athletes, such training with large dumbbells can replace the standard strength with a bar or an hour of work on simulators.

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Muscle Volume for lean men

A dry physique, of course, is better than an excess of body fat, but it is also frustrating for men to have the difficulty of getting the desired attractive musculature. The task is not easy, but quite solvable – about it below. Type of physique-ectomorphic

The type of physique of a person is determined by genetics and consists of the structure of bones, musculature and their density. Ectomorph is one of three somatotypes. A person with such a physique is easy to determine visually: a classic "thin" with narrow shoulders, a flat (or even hollow) chest, long limbs. Physiologically, ectomorphs are also distinguished by long and narrow muscles, increased metabolism, a low percentage of body fat and generally high nervous activity. As for the entire muscle mass, this is perhaps the most "difficult" type: muscle fibers develop slowly and for a long time.

Physiologically, this feature is due to a high metabolic rate: calories from food literally burn, "serving" a rapid metabolism. In the end, the body receives a minimum of energy to maintain the basic functions: it simply does not have the strength to develop its muscles.

With all the visible disadvantages of such a somatotype, there is one advantage: if the ectomorph is aimed at developing musculature and will go to the result with perseverance, it eventually has the best chances to become the owner of a harmonious relief body with high stability of the result. If you are not a professional, the good news is that even the slightest change in your body will already look significant.

So, you are an ectomorphic and want to make your figure "more powerful": we recommend that you do not follow the standard programs, but consciously, taking into account the features of your physiology, create a training and Nutrition Program. Nutrition for ectomorph

Your 90% result will be determined by Nutrition. Ectomorpha for a set of muscle mass will have to significantly increase the volume and calorie content of food consumed. You will need to eat a lot (even if you do not want to), but correctly. Our recommendations for the composition of the diet:

The bulk of macronutrients should consist of carbohydrates – at least 60% of the daily diet. Use "slow" complex carbohydrates: pasta from durum wheat, legumes, rice, oatmeal, vegetables (including potatoes). Do not think that if the goal is to gain weight, then sweets and flour are allowed: these products refer to fast carbohydrates and give a short-term "injection" of energy, and then cause a feeling of fatigue, which is already enough for the ectomorph. Proteins should account for about 20% of the daily diet. Eat lean meats, fish, turkey breast and chicken. Among the vegetable sources of protein, almonds are especially good, among other things, which are an excellent source of vitamins and omega acids. Fats should also be included in the diet at a rate of 20%. Do not neglect dairy products, but do not overdo it with their fat content. All daily menus should be divided into 5-6 meals or more in small portions. Consume a lot of water: with high metabolism of ectomorphs, the body needs an increased intake of moisture, especially in the process of mass gain. In addition, water will " dilute "the blood, improving the rate of" dispersion " and absorption of nutrients.

An example of an ectomorphic menu for a day may look like this:

1st meal: oatmeal 70 gr with 1 tsp. linseed oil and 1 tsp. honey, turkey breast 30 gr, banana; 2nd meal: rice 50 gr, vegetables, turkey breast 30 gr, 1 boiled egg, 1 tsp. honey; 3rd meal: rice 50 gr with 1 tsp. olive oil, fish 50 gr, whole fruit; 4th meal: oatmeal 50 gr, lean meat 40 gr, 1 tsp. sunflower oil, a glass of juice; 5th meal: vegetables, lean meat 50 gr, beans 50 gr with 1 tsp. linseed oil, 1 tsp. honey; 6-meals: rice 50 gr, fish 50 gr, 1 boiled egg, vegetables, juice; 7th meal: Cottage cheese, whole fruits.

Basic principles of training for ectomorph

We recommend that you contact the specialists of the gym so that they establish a training program for you. And the general recommendations are as follows:

The lesson should be quite intense. In this case, its duration is small: not less than 40, but not more than 60 minutes, taking into account warm-up and hooking for 10-15 minutes. Start with a simple – you do not need complicated programs, practice basic exercises. Periodically make changes to the training program. The peculiarity of the physiology of the ectomorphic also lies in the fact that its musculature very quickly gets used to the type of load and ceases to react. Even changing the way of grasping, the angle of inclination, etc. will be effective. Perfect the technique of exercise – do not drag large weights by twisting your whole body. The correct mechanics of movements, even in fewer of them, will give a better result. A week there should be no more than 3 workouts. It is necessary to understand that the period of rest and recovery between classes is extremely important: it is then that the growth of muscle fibers occurs. "Listen" to the body: perhaps a day of rest will seem small to you, and then for a while reduce the number of workouts to 2 per week. Ectomorph is important not to get overtraining, as this will slow down the entire muscle mass. The Daily " murder "of yourself in the gym for the purpose of" pumping " will give the absolutely opposite result-this is one of the main mistakes of all coaches. Cardiac (aerobic) loads are reduced to a minimum. Qualitatively rest between sets and approaches - for 2-3 minutes, moving around the room. Start small and ensure a constant growth of the load-only this approach will allow you to progress. In the composition of the hitch, be sure to include exercises for stretching muscles. Do not miss workouts – even a "walk" will negate a significant part of your efforts. Do not forget about training the legs, even if you dream only of a swollen torso. Our body is a single system, the development must be uniform. In addition, without strong legs, it is not possible to increase the load to progress in the upper part of the torso.

An example of a training program for an ectomorph might look like this:

1 training: press bench lying (3 on 8-10); dumbbell bench lying with an inclination of 45 degrees (4 on 6-8); breeding arm with dumbbells lying (3 on 10); push-UPS on the bars (3 on 8-10); push-UPS from the ground (3 on 8-10); 2 training: classic traction( 5 by 8-10); traction of dumbbells in inclination (4 by 8-10); traction for the head of the Upper Block (3 by 8-10); bending of arms with a standing bar (4 by 8-10); bending of arms with dumbbells with a hammer handle (3 by 6-10); 3 training: squats with dumbbells (6 to 6-8); leg press in the simulator (3 to 10-15); traction of the bar to the chin (3 to 10-12); dumbbell press sitting (3 to 10-12); dumbbells raised on the sides standing (3 to 10-12).

Muscle Volume for lean men Sports supplements for ectomorph

If you have set yourself the goal of significantly developing muscle mass, you can not do without additives. Their use will qualitatively improve the recovery process (which is important for the ectomorphic with its original weak physical form) and reduce the duration of achieving the result by a couple of times exactly.

Be sure to use vitamin complexes. The basic aids for you are a protein Shake and a gainer (a mixture of proteins and carbohydrates). Take them 2-3 times a day (between breakfast and lunch, before and after class).

If possible, add complexes of amino acids and enzymes to your diet. The latter will be useful with an increased load on the gastrointestinal tract to facilitate digestion and absorption of food. Additional recommendations

Pay. Night rest should last at least 8 hours with a departure to bed no later than 12 o'clock in the morning. As we have already said, muscles develop during the rest period, because a high-quality sleep is so important for your goals. Also try to arrange "fiestas" for yourself: a day's sleep of 30-60 minutes. This will further stimulate the production of growth hormone. People of your somatotype have high nervous activity. And nervous tension worsens the process of muscle growth. Learn to relax, use yoga and massage techniques.

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Weight loss exercises-the basics of the basics

Why is strength training so important? How to increase muscle mass? What weight loss exercises are effective? How to make the technique of execution perfect? In this article you will learn a set of basic exercises. The bar as the main element of the exercise

Strength training consists of a variety of exercises. They are divided into basic and secondary. For the growth of muscle mass, it is necessary that the training is effective and adapted to the individual characteristics of the body. Before starting classes, you should carefully consider how weight loss exercises are performed..

Basic exercises are effective, because they involve different muscle groups. In other cases, courses apply only to a specific area. To perform, you need to use a bar. How hormones and activities are related

According to scientists, different muscle groups work simultaneously during exercise. The more active the exercise, the more hormones the body produces necessary for functioning.

If you want to increase muscle mass, you need to include in the daily routine a set of exercises that involve the whole body. It is impossible to simply "pump the biceps "or"pump the chest". If you start from scratch, the correct execution of the basic exercises helps to increase body weight from the first week of classes. Basic set of exercises

Performing basic exercises with heavy weights affects the whole body. Works not only the musculoskeletal system, but also the main systems of the body. Thanks to this, not only fat is burned, but the endurance of the body also increases. A set of exercises for losing weight, burning fat deposits should be performed with weights of about 5 repetitions. It is necessary to observe the technique of execution and use high weight. List of basic exercises

The list includes 5 exercises that are performed with a bar. It is necessary to perform dumbbell presses lying, standing, squatting with weights and other activities. It is this complex that provides an increase in muscle mass.

Most activities are completed variations of the principal ones. Classes on simulators are a modified complex. Deadlifts

This exercise is versatile. It promotes the functioning of different muscle groups and has maximum efficiency of results. It contributes to the increase in mass.

To properly perform traction, you need to start with a minimum weight and use a support. Lifting the bar from the floor is not safe, as this contributes to the violation of technique and posture. Squats with heavy weight

Squats are necessary to increase the muscles, for example, gluteal. Correct execution contributes to the appearance of relief on the muscles of the press.

It is necessary to start working with the buttocks. Such exercises for losing weight for women are quite justified. The right course technique will allow you to work every centimeter.

Weight loss exercises-the basics of the basics Pumps with a bar in the supine position

Exercise promotes the development of pectoral muscles and triceps. According to many factors, the muscles of the chest are included in the process.

To achieve the ideal technique, you need to start pushing. This activity involves the inclusion in the process of pectoral muscles and tension of the press. Pull the bar to the belt

This is the main occupation for the training of the muscles of the spine, other muscles are also included in the process.

You can improve the technique with the help of the simulator. It is worth pulling the weight, reducing the shoulder blades. At this stage, you will feel the work of the back. Push-UPS with dumbbells standing

Standing dumbbell press affects the shoulder girdle, Delta muscles, arms. Exercise improves posture and strengthens the abdominals. That is why this method will allow you to create a slim athletic figure.

Begin the exercise with preparation, paying special attention to the vertical movement of weight and the tension of the body. The use of weight can affect the condition of the joints. Benefits of exercise

Increase the mass and burn the fat layer. Exercises for weight loss provide the body with the maximum consumption of fat. During the class, glycogen is used, which triggers recovery processes that promote the burning of calories. Increased appetite. Due to the increase in the speed of metabolic processes, the desire to eat increases. This is very important for people with an ecmorphic type of physique who have problems with muscle building. Increased levels of hormones. Testosterone is the main sex hormone for men. High levels of the hormone increase attraction. If you have sex after exercise, the muscle mass increases even more. Improvement of the relief. Performing a set of basic exercises promotes symmetrical muscle development. This helps to create an athletic body without frills or pumping. Strengthen muscle groups. If you are a beginner, it is very likely that it is extremely problematic to act on a particular muscle for you. This is due to the weak reactions of the brain to the body. A set of basic exercises is effective in increasing muscle mass and achieving the perfect figure.

Basic exercises are very important for building athletic and strong and body. They increase testosterone in growth due to the impact on each zone. The main components of the complex are deadlifts, squats, dumbbell presses and standing and belt deadlifts.

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The right treadmill

One of the oldest and most popular models of simulators for improving fitness is the treadmill. All about how to train correctly and how to take into account the details when buying. History of creation

The origins of the creation of a treadmill have nothing to do with sports. For the first time the mechanism of the "endless" race began to be used in the 19th century: the design was a closed Strip in a ring, driven by the strength of the muscles of animals. Thus, the work of various production mechanisms was ensured: wheels, butters, etc.

Conveyor belts were extremely efficient and began to be used in all large industrial productions, of course, without the participation of animals. For a while the situation remained exactly the same, until in the 50s of the 20th century Dr. Robert Bruce proposed to use a similar design to diagnose the state of the cardiovascular system. By the way, to date, Medicine uses this method. Very quickly, health professionals came to the Conclusion that mobile canvas can and should be used to maintain health: as early as the 60s of the 20th century, home treadmill models entered the mass market. What is a treadmill useful

The treadmill is rightfully considered the most effective simulator, burning calories, that is, allowing you to get rid of additional fat deposits. In this case, training on a moving canvas involves almost all muscle groups of the human body. The simulator, which simulates running, belongs to the group of cardiovascular devices, gives an aerobic load to the body. As a result-improvement of respiratory performance and strengthening of the cardiovascular system. Like any home exercise equipment, the treadmill allows you to train regardless of weather conditions and time of day. Running outdoors is useful in clean air conditions and a suitable track. In other cases, it is better to move to a house or fitness Club. The treadmill is not just a run. Sports walking is a decent alternative for those who have problems with back and pressure, and a similar load is allowed during pregnancy and shortly after childbirth to support the ligament apparatus, when other exercise options are prohibited. Often the stroke is "accused" of excessive load on the musculoskeletal system due to rhythmic blows of the foot against the surface. Treadmill workouts are devoid of this drawback: the simulator canvases have good cushioning just to minimize the risks to bones and joints. The load on the mobile canvas can be planned, controlled and modified. It is possible to simulate an uphill climb, for example. The predictability of the canvas of the simulator deprives you of the need to monitor the state of the road, control its quality to avoid injuries. This allows you to "leave" in yourself, focus on the result. Exercise on the treadmill is perfectly combined with other loads: for example, before starting a run, you can do a warm-up, and then proceed to a power load. Of course, something of this can be done on the street, but most often the appropriate place is not located. Running alone is just a super remedy for relieving stress, tension, "rebooting" the psyche. For many, this is an opportunity to cleanse the brain of the abundance of information, to stay alone with yourself – in fact, to meditate. The long history of the development of the treadmill has led to the creation of a wide assortment - each person will find the right one for him depending on the goals and capabilities.

Types of treadmills

According to the principle of action, treadmills are:

mechanics is essentially an obsolete modification when the canvas is driven by the force of your feet. These tracks are cumbersome, noisy and have an uneven load; magnetic-used mainly for medical purposes: for rehabilitation; Electric-the most common type, created specifically for active loads. The canvas moves independently and you will have to not only follow the given rhythm, but also balance – that is, also train coordination.

How to choose

As we said, the final choice of the simulator will depend on the necessary functionality and, of course, your capabilities. Immediately note: treadmill - " fun " is not for small apartments. If the area of the house allows such an acquisition, make your choice according to the following criteria:

Power. The choice of this indicator will depend on the activity that you are going to use the simulator: walking, light running or high-intensity training. Accordingly, the higher the load, the stronger the engine should be. It will be optimal to choose a track with a power of 1.5-2 HP.il it is also necessary to take into account the planned duration of classes. If the drive lasts less than 2 hours, then a power of 1.5-1.75 HP is enough. With a charging time of 2-4 hours, a treadmill with a power of more than 1.75 HP is suitable. Canvas. Again, focus on the intended type of load. Shortened canvas (100x40 cm) is suitable for walking. Medium size (120x40 cm) - for jogging. Just this option is optimal for home use. And for running at a speed of more than 10 km / h, choose a canvas of 130x45 cm or more. Walking speed. An adult with good physical condition can run at 12 km / h for no more than 10-13 minutes, so it is obvious that a treadmill with a maximum speed of 12 km/h will suit most. And yet, if you are engaged for a long time and professionally, have an above-average physical form, take a closer look at the tracks with the possibility of" acceleration " to 16-20 km/h. Treadmill tilt function. The angle of inclination can be changed manually or automatically. The second is ideal for interval training. The inclination of the canvas simulates the ascent: such a stroke works perfectly on the development and growth of muscles, strengthening and development of the heart and lungs, improving such an indicator as endurance. Contraindication to this type of training are problems with joints and ligaments. Absence of noise. Manufacturers are a little cunning, including in the list of advantages of their models such an indicator. Almost all modern tracks run silently, and noise is created directly by the running of a person. You can also buy a special carpet for the simulator: it will protect the floor covering and further soften the sound. Training programs. This is the case when the" twist " of modern models is not considered superfluous. A variety of programs make classes effective and interesting, especially if you personally have a hard time making yourself a personal training scheme.

The right treadmill

In treadmills, as a rule, there are three types of "sewn" programs» :

about cardiovascular training; on fat burning (weight loss); to strengthen and develop muscles.

How to engage properly

Basic recommendation: workouts should be regular! Before training, be sure to warm up by performing a simple warm-up of turns and turns. Start with a slow pace of walking, it will also serve as a way to "warm up" the muscles. Use intervals-change the periods of different load-to actively burn fat. It is possible every 15 minutes.change the type of load – angle of inclination, pace, use weights. This will help you avoid fatigue due to the monotony of running and will have a different effect on muscle fibers. Although someone just likes a constant soothing rhythm. Do not neglect the Sports form: the fact that you are at home does not mean that you can run in slippers or barefoot. Light sneakers-a must!

A treadmill is not a piece of furniture. Bought and do not use – not only you spent a substantial amount of money in vain, but you also deprive your body of care and the opportunity to be healthy. At first, you may have to force yourself into the training regime, but believe me, very soon you will enter the taste, having received a charge of vivacity and energy.

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Influence of the menstrual cycle on sports

How do different weeks of the menstrual cycle differ and how do I choose the best exercises? Three ways to stay motivated to play sports. The effect of contraceptives and menopause on the body.

The menstrual cycle is an important link in the life of any girl, but few people think about the impact of hormonal changes on sports. We regularly visit the gym and control the food, but sometimes it just doesn't work. Often we lose motivation and just decide not to do anything for two weeks, and the next two weeks we train actively again.

All these changes are the result of hormonal changes in the body that occur in girls throughout their lives. Therefore, before you work harder in the gym or blame yourself for missing a workout, you should understand the reasons for such actions. Finding out the cause is one of the most important steps on the way to solving the problem. Each week of the cycle is characterized by a certain state of the body, based on which it is worth making a program. First-week

At the hormonal level during this period, the body is working hard on energy consumption from carbohydrates. This method of providing energy is standard for the male part of the population, which is why diets help them more often than women. And that is why in the first week it is worth focusing on high-impact cardio training. They help to burn fat and prepare the muscles for subsequent strength exercises. In addition, during this period, you have the most desire and strength to move, so you can stand an hour of Zumba and B-fit and much more. Second week

The body for the first seven days has learned to work from carbohydrates, this effect should be fixed and try to keep it longer. The main task-intensive weight training three times a week with a lot of weight. Three sets of exercises from the basic program will strengthen the muscle corset and regulate the new metabolic system. Rest between classes should be 48 hours, because otherwise the muscle tissue, especially in novice athletes, will not stand, will lose elasticity and it will be impossible to" pump up " it.

Calories are not spent during power training. These exercises are designed to train muscle tissue, so do not be upset if your weight does not decrease this week as much as it decreased last week. Third week

We are not able to completely change the work of our own body, and therefore in the third week it gradually returns to nutrition due to glucose. Over the past 14 days, the body has experienced hormonal stress and heavy physical activity, so now you will feel a sharp desire to give up. Apathy, depressive mood - the distinctive features of this stage. However, you should not completely give up training.

Two strength classes and one stretching class are your plan for the week. When performing power exercises with weight, you should reduce the weight, but increase the number of repetitions, or even switch to standard simulators.

Stretching exercises (Hatha yoga, Pilates, shaping, stretching) have a number of advantages. First, you're still wasting calories when you do them. Secondly, it is a way to set yourself up "in the right way", to come into harmony with yourself and diversify your usual mode of sports. For such exercises, you don't have to believe deeply in philosophy, just learn the breathing technique and focus on how your muscles work. Even when performing seemingly simple exercises, it is necessary to feel that the entire muscular corset is involved. Three ways to get your motivation back

Drink a sports cocktail. Water, keratin, amino acids-this drink will add energy to you, because these substances are quickly absorbed by the body. It will also improve your metabolism. Remember the result. Keep a training diary to track your results. Or find a friend who will watch your progress with interest and remind you from time to time about what you have achieved, how hard you tried and why you started it all. Experiment. Abruptly change the load type. Instead of the planned cardio in the gym, go for a long walk. Take a dance class in a fitness room where you've never been before. This is also a great way to find new exercises. Remember that training should not be pointless lifting weights or jumping, they should be fun.

Influence of the menstrual cycle on sports Fourth week

The body has completely switched to feeding from glucose. You want sweet and absolutely no desire to make any movements. This is a normal state, and there is no point in blaming yourself for your laziness or lack of willpower. You have no control over nature and the way it suits you. Recognizing this fact will make your life much easier.

The fourth week is a time for quiet static exercises on the same yoga and fitness. This type of exercise strongly affects the muscles, causing them to manifest, but also at a slow pace consumes calories and fat reserves.

In addition, this period is important from the point of view of nutrition. Try to regulate your own hormones in the body – take vitamins and iodine-containing drugs. Effects of contraceptives and menopause

Oral contraceptives reduce the effect of hormonal changes in the female body, but not enough to strongly adjust the training system described above. Of course, you can add more power, but it all depends on your desire.

Menopause also provides an advantage, however absurd it may sound. Low levels of estrogen cause our body to use up fat deposits better, which means that you will get results faster.

Thus, the menstrual cycle has a direct impact on how a girl should build her training and weight loss process in General. Hormonal changes are already very stressful for the body, so try not to overload it with physical activities as well.

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Press-Pull training

What is a Press-Pull system? What is fractional training and does such a program work? Pros and cons of classes on the Press-Pull system. Plan your workouts for the week with exercises, the number of approaches and repetitions.

Gaining muscle mass without using various sports cocktails is not always easy. Most often from the coach in the hall you can hear that simple strength training is not enough if you want to achieve results. However, the execution of the Advanced Press-Pull program, created specifically for professional bodybuilders, will allow you to achieve the goal without consuming additional protein. Press-Pull Method

This training system involves working on individual muscle groups with an interval of one day or more. A week, three workouts can be obtained- "Triple Split": Monday-we train the muscles of the chest and arms, Wednesday - the back and body, Friday – the legs.

Or you can opt for a double division, in which on Monday you work on the top of the torso and on Thursday \ Friday on the bottom.

Each workout lasts no more than an hour, and one of the exercises is performed 20-25 times. In this case, it is necessary to perform a warm-up and stretching to prepare and relax the muscles before and after training. It is recommended to knead all muscle groups, not only those on which you are going to work, because the contraction of muscle tissue is caused by impulses. They pass from the brain to the necessary muscle through many other tissues, therefore, to make the activity effective, the muscles need to be "dispersed". Advantages of press-Pull training 1. Rapid muscle hypertrophy

One of the most important advantages of the program is a rapid increase in muscle mass during regular workouts. It should be remembered that even in the presence of such activities, you need to maintain a balanced diet, high in protein and low in carbohydrates, otherwise the achievement of a relief body can take a long time. 2. Minimum time required

Since you get two or three workouts a week, you do not have to spend the evening in the hall every day, performing the same exercises with dumbbells and on simulators. It's simpler and more moral: Press-Pull does not have time to quickly bore you with its monotony. 3. More time for muscle recovery

It has been repeatedly observed that during daily strength or cardio training, progress follows the system "quick result-pause-change at a slow pace". When using Press-Pull, the muscles have more rest time, which allows them to tone up better under high loads. This period of stagnation can be avoided. 4. Overall result

During an hour of training, it is easier to work out a muscle group thoroughly than the whole body. But this does not mean that in the end you can get shoulders like those of Hercules, and legs-matches. The most important thing is not to skip training, then the result will be a relief body, because even when the work is divided, there is a load on the entire muscular corset. Disadvantages Of Press-Pull 1. Not suitable for beginners

People who have never worked with strength loads, especially mass, and who do not have experience in Split programs will find it difficult to withstand an hour load on a particular muscle group. In addition, the body of professional athletes is already prepared: the muscles are toned, and therefore it is easier to build muscle mass. 2. Works on the system "the more often, the better»

You should start with two workouts a week to train in a Split system. But if you really want to get a quick result, you will have to increase the number of courses to four per week: two for the upper body and two for the bottom. The muscles will also receive the necessary rest, but will not have time to relax enough to then "not master" an hour of strength program.

Press-Pull training Training program Part 1. Press

Days of the week: Monday, Thursday.

Exercises: lift the biceps in the simulator, bend the legs from the lying position in the simulator, pull the straight legs, pull the upper and lower blocks to the chest and abdomen.

Number of approaches: 3.

Number of repetitions: 8-10 times. Part 2. Sweater

Days of the week: Tuesday, Friday.

Exercises: dumbbell press (from lying and standing positions), leg press on the simulator, Dumbbell Press on the Scott bench, squats with dumbbells, vertical block traction.

Number of approaches: 3.

Number of repetitions: 8-12 times.

Execution tips:

at the beginning of the week it is recommended to exercise, increasing weight and reducing the number of repetitions, after a break at the end of the week – on the contrary, repeat the exercise more times, but with less weight; if the technique of performing the exercise allows such a replacement, you can use a bar instead of a block; the minimum weight of dumbbells is 2 kg; watch the work of the muscles, try to perform exercises consciously, feeling tension, rather than running after the number of approaches; exercises with a bar are performed only if there is someone nearby who can assure you; before each exercise, you need to perform a small warm-up – so you can avoid the risk of injury, and it is very large with power loads.

Thus, the Press-Pull system is an effective method of muscle hypertrophy, but it is suitable only for advanced customers of gyms. If you are new to this area, you should start by warming up the muscles and toning them through cardio workouts (you will burn the fat between your muscles and your skin) and strength workouts with little weight.

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Truth and myths about steroids

Some countries allow the free sale of steroids. It is necessary to know that taking these funds can lead to long-lasting psychological dependence, and it is extremely difficult to get rid of them. Many anabolics can not refuse to use them after the first course of steroid treatment.

Preparations of the group of anabolic substances are an artificial substitute for the male hormone. Their reception significantly increases the level of testosterone in the muscles. A high level of this hormone leads to an improvement in protein metabolic processes, promotes recovery and rapid construction of muscle mass, reduces the amount of cortisol, which is a stress hormone. All this makes it possible to train without fatigue for a long time and with good performance. Injection of large doses of synthetic male hormone completely changes metabolic processes. Anabolic substances allow you to quickly accumulate muscle mass and at the same time get rid of subcutaneous fat deposits.

The lack of a specially designed balanced diet or well-designed training programs does not affect the body's response to anabolic exposure.

Many trainers and bodybuilders believe that fat burning steroid pills and taking artificial growth hormone are a common practice for developing a pronounced musculature and a beautiful press.

Each country has its own attitude to steroids and similar drugs. In some countries, steroids are legalized and freely sold in any pharmacy – in others - the sale is carried out only on the prescription of a doctor, in others – negatively relate to the very fact of the use of Anabolics and consider it a criminal offense. Even if these substances are available in any pharmacy chain, you should not use them as a cosmetic product for muscle building. The use of drugs should be carefully considered, since the consequences of exposure to such drugs can adversely affect your well-being.

When taking steroid hormones due to a sharp increase in testosterone, aggressiveness increases. When the drug ends the action, there is a state of" recoil", while cortisol returns to normal, and any situation of minimal stress causes a rapid negative reaction in a person.

The consequences of using anabolics can also be manifested by an increase in cholesterol, a sharp decrease in liver function, gynecomastia, hair loss and the appearance of various skin problems. At the end of the course of taking a synthetic male hormone, no anti-doping control will determine that the anabolics were used. Therefore, many strength athletes and bodybuilders use them with impunity.

Quickly gain muscle mass and significantly reduce the level of fat in the subcutaneous tissue is not real without the impact of chemical anabolic drugs. Basically, all famous bodybuilders have acquired their beautiful body by eating steroids.

The beginning of taking all these hormonal drugs is characterized by a good state of health, increased potency, sexual activity and a furious rush of strength. But at the end of the cycle of taking anabolic, all these indicators decrease significantly and you can even fall into the most severe depression.

Dangerous consequences after the use of synthetic hormone substitutes develop slowly, for several years, but the accumulation of muscle mass becomes noticeable immediately. Therefore, you can believe yourself and tell your loved ones and loved ones about the benefits of steroids. This will convince you and your friends and fall into drug addiction.

If you are prone to mental abnormalities and consider yourself very thin with good muscle mass, you will easily get used to repeating courses of steroid therapy, thereby creating a vicious circle for yourself.

Each next anabolic course will increase the amount of medication you are taking and legal pills will not meet your demands. You will start taking steroid courses with prohibited injections. Visible improvement in musculature and physical performance forces many to close their eyes to the possible consequences.

[super-hardworker-us]

Posture of the athlete

Despite the abundance of theoretical information, the trainees have many practical questions. In this article we will talk about posture, its importance for athletes, ways to improve the figure. Why is it important Correct posture offers additional potential to improve sports performance.

If squats cause pain or deltas are clogged after performing a bench press, then most likely everything is a matter of curvature of the spine.

In addition, correct posture contributes to a quality exercise technique, more effective use of the force resource, which is extremely important when training.

Well, an absolutely obvious fact – a healthy back determines the attractiveness of an athletic body. Answers to some questions

What does a correct posture look like?

There is a simple way to feel the right position of the body – press your back against the wall so that it is touched by the nape of the neck, shoulder blades, buttocks and heels. The head is on the same line with the back; the abdomen is pulled; the shoulders are in a horizontal, retracted back, slightly lowered; the chest is slightly forward; the legs are straight.

Is it possible to improve posture with the help of a screw on the crossbar? What other methods exist?

The crossbar is not the most effective and safe option. In the belly, the muscles of the spine are too tense under the influence of weight, their relaxation is impossible. In addition, jumping from the horizontal bar, you give an additional shock load to the tired muscle fibers.

If there is a desire to use the crossbar, it is necessary to give a little support to the legs – the body does not sag completely, the weight does not give additional load. The best option will be exercises on the floor: stretching and relaxation.

With slits, severe pain in the knee. The reason is the posture?

Perhaps, but in general, the reasons can be many. In such cases, a doctor's consultation is necessary in the first place: self – diagnosis, and even worse-self-medication can have sad consequences.

My back is slouched, my shoulders are lowered forward. I try to bring the body back to normal, but only when I remember it. How can one maintain a correct posture?

A healthy back is mainly strong muscles that hold the spine in the right position. Therefore, it is recommended to do a series of exercises to strengthen the muscles of the back: horizontal traction or sloping traction. The weight should be used small, keep the back straight. Simple exercises on the floor are perfect: classic static and dynamic "Swallow".

In addition to this, do not neglect the chest and shoulder – the elasticity and strength of this group of muscles will also determine the possibility for the shoulders not to "fall" forward.

I have the shoulders "dropped" and the head "leaves" forward. A few minutes with an effort of willpower, I can hold them in the right position, then I forget and "work" again.

There is such a thing – muscle memory. That's right – watch yourself, forcibly return the right position of the body. Let first it will be a few minutes, then the period will increase. Organize yourself conscious movement with correct posture for a tangible amount of time-for example, at home, when you have the opportunity to concentrate. Imagine that you are pulled by the crown upwards.

From the point of view of training – in general, the figure of athletes often has the figure that you described. Do not neglect full-fledged exercises to increase the elasticity of the pectoral muscles, shoulders and neck.

I have been doing sports for a year, I lost about 15 kg, a good progress in the growth of muscle mass. The posture changes, the shoulders gradually "unfold". There is a desire to visually increase the shoulders and chest, how to do it?

Visual enlargement of the shoulders and sternum is more a subject of hypertrophy. If it is a question of the correct placement of the chest up and forward, work on stretching the muscles of the shoulders to the front and sternum. Load the toothed muscles – they work perfectly in static with or without load.

In adolescence, I was diagnosed with kyphoscoliosis. With the beginning of training, severe back pain began. How to train correctly so as not to hurt yourself? How can you get rid of the pain?

Such a diagnosis, alas, is not uncommon, just like the painful sensations you described. Do not focus only on the load of muscle fibers, also use training to stretch and relax the muscles of the back: their "stiffness" and excessive tension will not allow positive dynamics. Combine this work with training and stretching of the muscles of the chest and the muscles of the back surface of the thighs.

I see in the mirror that one shoulder is a little higher than the other. I don't think it's very serious, but it still feels like one half of the body is more developed than the other. What can you advise?

Some tips here can not do. Asymmetry tends to progress and is a sign of spine disease. It is necessary to be examined and seek help from specialists, so as not to regret the lost time. Do not engage in self-medication!

Somehow I "tore" the lower back on football, used warming ointments – it did not help much. And over time, the pain seems to have disappeared. But with loads, the painful sensation returns. Antispasmodics prescribed by a doctor do not help.

Most likely, you are dealing with lumbar compression. This is true – at rest, nothing bothers, and with significant tension, the muscles that support the spine begin to ache. Include in the training plan a complex of stretching and relaxation of the muscles of the back, taking as a basis yoga, for example. Given the regularity of these courses and the right technique in a few weeks, you will notice a significant improvement.

Posture of the athlete

Can you recommend quality literature on the topic of functional training?

Definitely worth it. It is always necessary to take into account individual characteristics. The fact that you did not feel uncomfortable does not mean that the problem is not progressing. From twisting to the press, use only the classic version on the floor with the lower back pressed. In your case, the muscles of the back surface of the thigh are weaker than those of the front, so in the structure of training, mainly use pelvic training – hip extension, flexion of the tibia; the main working joint is the hip. An example of such exercises is ground lifting, hyperextension on a Roman chair.

If there are curvatures of the spine, should some basic exercises be excluded or replaced?

Always any base must be adapted to individual characteristics. But, before adjusting the formation, you need to understand exactly what kind of curvature you are dealing with: they are of different types and different locations. To do this, check with a competent specialist and start building your technique.

Posture is spoiled since childhood. I did swimming, fitness, simulators-no effect. In addition, I can not swing my back – reduces the feet on the simulator. With an abundance of various forms of courses, I can not bend to the floor.

The cramp of the legs you describe is due to the shortened back line of the body surface, while you are probably unnecessarily bending over and increasing the already existing tension of the muscles. To understand what it is, draw an imaginary curve at the back of the body, starting with the toes, continuing it through the heel, the posterior parts of the leg, back and neck; the end point is the Suprafrontal arches. It is this line that determines the right position of the body. Work on the elasticity of the musculature of the back surface of the shin and thighs, do not neglect the strengthening of the pectoral muscles: soon the situation will begin to change.

Is it possible to "force" the body to adhere to the right position: I will remember-I will straighten up, but very soon I will rest again?

Include mindfulness, nothing will happen in itself. Changes in your perception need to be fixed, "correct" muscle memory needs to be developed. As auxiliary devices, you can use special posture correctors.