If you’re thinking of become a regular at gyms or sports equipment buyer insurance more than once that you ever wonder what are the most appropriate exercises for your body. We can recommend you some exercises, but prior to that the first thing you should do is to be clear is your mission in the gym, if keep you on your weight and maintain good physical form in general, or refine your body making a marked bodybuilding and more developed as possible. If your goal is essentially to maintain a proper physical condition you should invest most of your time using the accessories fitness that gives you your usual gym. You can ask your usual monitor, he will propose you a training plan based on the accessories fitness that will manage to you reach your physical form suited little by little and with greater guarantees. If your goal is rather to the contrary, achieve a sculpted body, you must give more importance to gymnastics apparatus. In this case the fitness equipment can’t be present, then the need for warming up prior to your exercise session, but the fitness equipment are that focus most of your efforts. Here you decide which part of your body is you want to develop in a more pronounced way, to influence your training with apparatus gymnastics on this area in particular. Finally, the relaxation also they have their importance, though deemed to apparatuses for massage as something secondary. Not so, since a good session of massage equipment contributes to download the tension accumulated during the hours of exercise in your muscles, making your break more enjoyable and that meet the following session in apparatus gymnastics with your strength intact.
Improve your physical shape is possible without making great efforts; in the gym or at home, just a few simple exercises so that you can soon start to notice that your body is evolving towards the way you want. The only thing that you will need will be appropriate instruments and that Yes, a good dose of perseverance and patience, without which there is no fitness machines that are worth. For starters, paramount is losing those extra pounds avoiding loss of weight resulting in flabbiness. For this nothing better than starting your training session with some of the most appropriate fitness machines. The decision is yours, you decide which of the machines of fitness that are available is that you like: elliptical bike, stationary bike, rowing bench choose the one you like and start practicing exercise. When you have finished your session with fitness machines comes to relax, but you can take advantage of the time and at the same time that you’re recovering from the exercise conducted can continue with your preparation with vibrating machines.
Vibratory machines will help you to continue burning extra fat and at the same time to tone up just that part of your body that need it most, since you will yourself be who decides about what part will most influence their effects. Finally, it is time to mold your body and mark that part that you most want to highlight. You can do so through the use of cufflinks. If you are a beginner start with a few small dumbbells, with the weight you will be able to handle without much effort. View gradually increasing the weight of the dumbbell and do not forget, it shines on those muscles that you want to develop further.
Do not worry. But in these exercises tone your muscles will. What is the tightened muscles? It is located in the lung muscle tension. If you make 5 or more approaches (sets), this leads to a central nervous system excitation center, which then stimulates a long time these muscles, keeping them polunapryazhennost. Try to engage in this system at least 2 weeks, so you and starts to enter into the habit of classes sports. Well, let's talk about teperdavayte increase in the intensity of our workouts.
The principles of increasing loads. If after a workout the next day your muscles – does not hurt, do not pull at all and feel comfortable, that means it was time to increase the load. Where do we start? On the approaches (sets) While we swing by its own weight, and add load, we can only repetitions of movements. So, we increase the number of approaches (sets) 1. Number approaches (sets), we will increase each time after a training session on the second day will be entirely restored.
The task to increase the number of sets to 7. If after seven approaches (sets) on the second day you do not feel tired feel free to increase the number of repetitions in the approach to 20 times (any weight), and the number of approaches (sets), reducing again to five. And after 2 weeks of lessons you multipliers go to the gym. Your body is now sufficient tough and ready to take on a serious training load. But for those who want to continue training at home, at this stage should still add 2 + 1 exercises. Day 1 – squat and push-ups. Push-up to start the such a large number of repetitions that you can, do 5 sets (sets). + Lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This is an exercise in pres. 5 sets, too. Day 2 – lean forward and pull the dumbbells to his standing in the slope or pulling on the bar. Also new to exercise should be chosen such that the number of repetitions you can perform 5 sets (sets) + lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This exercise is to pres. 5 sets, too. Every time you feel your muscles for a second day of rest completely, increase the load, add approach (set), but more than 7 do not. We got to seven and back again to 5 and increase the number of repetitions. When you are able to perform all 4 exercises 30 times in 7 approaches (Sets), you would either have to go all the same to the gym or buy a home gym. At this level you already fiznagruzki'll look like a real athlete.
Boxing as a sport has a century history. He practiced ever since the Roman Empire by generations of people took as a form of amateur athletics and professional. Technique Boxing thoroughly investigated and perfected, it may seem as though it is close to ideal. Its history in Muay Thai kickboxing and modern as the sport itself is gaining worldwide recognition, although the number of its adherents are still relatively small. World Kickboxing still not unique, as many organizations in the world hold their own competition by different rules.
In addition, a fine line between this type and other full contact and semi-contact types of martial arts. Kickboxing is constantly enriched with new ideas and techniques and existing martial arts and combat sports such as karate, taekwondo, kung fu, etc. Thai boxing – one of the closest to the real fight martial arts. Muay Thai Kickboxing is different from the usual presence of elbows and knees, grabs and throws. Throughout the world, Thai boxers are most prepared for the tough fights contact fighters.
In Muay Thai uses extremely efficient, different from all other martial arts, engineering drawing of kicks, elbows and knees. Thai boxing in Russia and the CIS appeared relatively recently – around the beginning of the 90s. However, today he holds a strong position among the arts, and every year the number of his fans is growing. Distinguish: Thai boxing and professional amateur. Amateur Muay Thai is different from the professional softer rules of protective equipment, and tactics of conducting fight. An important fact in popularity of Thai boxing is able to regularly participate in competitions at various levels – from city to world and European championships, perform standards master of sports in Thai boxing. In the applied aspect of Thai boxing differs simplicity and efficiency. Thai boxing – a tough sport, but not cruel. Basis of preparation of Thai boxer – fight in different forms: conditional and free fighting (sparring), as well as slug work, filling learn the technique of Muay Thai strength and speed. In Thai boxing protectors are widely used, which, combined with the correct teaching methods that minimize the risk of injury. Diagram of a typical workout in muay thai as follows: warm – a lot of three-minute rounds with all types of strikes, work on the equipment and testing of equipment with a trainer, strength training (push-ups are especially popular in focus, strengthening abdominal muscles, the rotation of the housing) and stretching. Particular attention is paid to the psychological preparation and study of the most vulnerable areas of the body. Thai boxing – a streamlined system that allows a person to as soon as possible to master the techniques, tactics, and the number of physical and psychological qualities necessary for the successful conduct of the match.
For us to use another principle of the training process – slowly, slowly, but regularly and purposefully. Training should take place no more than three times a week and each training session should not exceed 40-45 minutes. Itself workout should consist of 5-7 basic exercises: squats, deadlift, bench press and bench sitting. In the first stage completely eliminated aerobic exercise, and exercise all the insulation on some groups muscles. A waste of time and effort – to increase muscle mass in a given area, inflate, for example, only the biceps and ignore the rest of the work of muscles. I assure you, you do not succeed, because nature is always and all striving for harmony, distributes the balance of muscle throughout the body and a "beauty" as a huge inflated biceps combined with skinny legs, would not be tolerated. Drill – light! And the light illuminated me the whole long path to the goal.
I read a lot of literature, he tried to understand my questions and how you can better understand the processes that occurred to me. It helped me a lot, though, because any deliberate action is always more efficient than the unconscious, not to mention the fact that the resulting knowledge has helped me avoid many foolish and hurtful mistakes. Plus a fascinating lesson on the theme that interested me Today you can find lots of information – in books, magazines, the Internet. In general, the work of the body based on the principle of balancing. So, while we exercise, our body produces active anabolic hormones – Muscle Builders: insulin, testosterone.
Very often, after a couple of beginners workouts begin to ask the question – what would I advise them to read on Aikido? In fact, I would not recommend beginners to read anything related to Aikido in general! It's more harm than good. For First, it is enough that the instructor says. Indeed, in most editions of Aikido is not made in the general principles of this art, but only certain aspects of the individual styles of names that may be not indicated. Particularly wary of books written by the British and Americans, they even have distorted notions distort so that raskukozhit then will not work. The only thing that could read these books – the poor guy to introduce a newcomer to misleading, because the instructor says one thing and the book is written just the opposite. And if you buy, for example the five books of different authors, there surely will be a lot of contradictions. And if a student comes to do is read a book, it's generally a bad case. He will still ask after class, they say, you say so and so, as the book is written like this and like that.
But is it worth arguing? Book, in fact all the same trust as something more than words … What it appears that one can not read the book? Yes you can, just do not take seriously what is written in them, or better yet, give this book first to see your instructor. But even if the book is very well and good, still on first, it is not worth much to get involved. The practice should not be in the background, otherwise you can become a master theorist, who knows everything and does not know how little but how to find the truth a purely theoretical way. To begin with, better a couple of years having been occupied by an instructor, to visit a couple of international seminars. This will create in your mind an experience and understanding on the basis of which you can search for books confirmation of their theories and hypotheses. And what books to read better, and you yourself become a good deal. Discuss
Accounting program in the power cycle the bench is recommended to do the same. One workout a week conditionally "regimes", which places an emphasis on power and his bench press assistance exercises, and the other conventionally "foot", which focus attention on the leg-spin. However, only two workouts per week can not be a separate exercise on foot-and-back, although it would be preferable. Bench press in the second workout, too, do not forget, he is number two after the sit-ups and exercises for your back muscles. "Spins", we are forced to divide into two parts: the widest in one day, long in another.
In the short and rare training complete uniformity is difficult to achieve. 17. Concentrated vozdeystvie.Prodolzhenie principle of one-pointedness. Applied to a training group of exercises should be concentrated to work on a muscle. For example, if the triceps, the average grip bench press and parallel bars, or if the leg-spin – a squat, slope-hyperextension if the chest – bench press wide grip and wiring.
"Another good method to achieve good results in the bench lying down – do it in training focused on one group of muscles, thus fully working through it. Get more background information with materials from Herbalife. And if the switch in the process of training other muscle groups, the loss of the pump and the connection between "muscle-brain." Force, by the way, too, is lost. "18 Change of sredstv.Dlya increase results in a force bench approaches infinite increase in the main exercise is ineffective in mind a number of reasons. The main – impossibility to perform technically correct than 6 approaches the basic exercises experienced athlete (beginners can). Violation of proper technique leads to injury. To increase the effectiveness of training is required almost a complete change of exercise or the expansion of the funds at various stages of the annual cycle. 19. Change prioritetov.Zhimoviku amateur, unlike athletes, requires constant change of priorities in cycles. As shown, the ordinary fan can not over of the annual cycle as a whole, as a priority to have only the power bench press. Comes with the inevitability of overtraining. This process has to settle with the changing priorities in cycles. Necessary priorities change, shifting their feet to the side, back then in the direction of additional exercises, while carrying out a power bench press (or exercise his duties) as "number two" in the loop. 20. Motivatsiya.Bez it any workout meaningless. Should be set realistically attainable goal, otherwise no one and nothing will move you away. "And there is another method to increase strength and very effective – it's motivation. What do I need a beginner? First of all read sports literature: magazines, books, and watch the video competition … .. Better yet, attend the same competitions and powerlifting … .. Many weightlifters also watch videos of his, and not just performances. These observations help to master the technique of movements, and maintain high motivation, feeding the subconscious visual images. And in theory provide substantial assistance "These seemingly indisputable truths, such as stretching the chest muscles after each approach the bench press, and jogging after a workout I do not put the basic principles. But I have a special opinion about their great benefits for the power lift. USED REFERENCES: Ants VL Powerlifting. Path to the power / / Moscow, Publishing House, Svetlana P, 1998.Muravev VL PUSH lying! / / Moscow, Publishing House of Lana, 2001. Article from the book by Vladimir Muravyov "PUSH Lying-2!". Full text of the book "Lying-2 PUSH!" Is available at the author's website
Digression into the history of elliptical trainer. For 12 years we had the first of its kind elliptical trainer (orbitrek) – a mixture of stepper, treadmill and stationary bike, but after a couple of years the firm has created the first in KETTLER world – ergometer. Ergometer – this elliptical trainer a load is measured in watts. What possible to obtain accurate measurements of your computer and maintain accurate control over the load. Ergometers have been widely used in Prevention and treatment of many diseases. Features elliptical trainer first thing to note the unique structure of elliptical trainers.
Ego pedals move in an elliptical trajectory, which gives ability to maintain a natural upright posture stride, and it is this structure of elliptical trainer will get rid of pain in the joints. Elliptical trainer ideal suitable for people aged and suffered injuries. Differences elliptical trainer from his parents (stepper, treadmill and stationary bike.) 1. During a workout on the weight of the orbitreke transferred to the muscles – the legs, buttocks, thighs, and and muscles in the arms, shoulders, chest and back. Removing the load on the knee and ankle joints. 2. Only elliptical trainers allow you to move in front and back, which allows access to difficult places.
Classification Elliptical Trainers Elliptical trainers are classified for the principle of the braking system. Electromagnetic Electronic elliptical trainer elliptical trainer with an electronic braking system, allows accurate than others to change the load. Typically, an electronic programming orbitrek own load, selecting the most optimal for you. Mechanical Mechanical elliptical trainer elliptical simulator is the most simple and economical. Mechanical orbitrek powered by human muscle power. Unlike other versions of the mechanical orbitrek does not require connection to the network. Every load is regulated by the user. Magnetic elliptical trainer magnetic elliptical trainer brought in his best qualities: 1. quiet 2. ride 3.
Judge yourself: to cower at 15 times its weight of 1.5! Therefore, to maintain for many years working the spine, do the deadlift in its pure form is not recommended. There are exercises that are at least good (and maybe even better) will load your back: Thrust Jogging, Trainers. If you would like to know more about Herbalife, then click here. The lift on the breast, jerk the weight (24 kg or 32 kg); Moreover, hyperextension performed regularly throughout the annual cycle! The remaining exercises are alternated in cycles. Press exercises such as hyperextension and abdominal exercises are particularly important, exclusively for athletes engaged in without the use of "pharma". The fact is that according to research conducted for the optimal release of the body to increase hormone responsible for the increase in strength and muscle, you must perform a series of exercises to "burning" long-time while under load. For the amateur zhimovika available only two such exercises: hyperextension, abdominal exercises. K these exercises, perhaps, be attributed, and the last one or two uploaders approach the bench press in the offseason with a light weight squats, and partly within the power cycle regimes. These exercises can be performed in a superset, in addition, they serve as an excellent warm-up before zhimom.
Spent just five minutes and is performed is the best workout + release necessary hormones + = improved external data as a result of a good mood! In the offseason You can reap prone to "burning" light weight in the final approach. Security. Classes bench press force is necessary to build such a way that would best protect themselves from injury. To do this, observing the simple generally accepted rules: warm-up followed carefully before a workout, use bandages and wrist strap shtangistsky. They are reliably prevented from travm.ispolzovat WARMING ointments, such as Nikofleks, in 20 minutes prior to The core exercises, stretching regularly target muscle immediately after the execution of each basic approach, used to recover all possible methods to prevent violations proper techniques of exercise due to premature fatigue, which can lead to injury.
Such a question has arisen and you? You do not want to use ready-made programs from magazines that do not help to become more? Yes, you need to learn how to make training programs, and then you can choose for themselves ideal. So, let us discuss the basic principles. 1. Exercises First of all, you have to figure out what exercises to work out certain muscles. Our body 6 major muscle groups: chest, shoulders, back, arms, leg press.
In turn, they are divided into smaller muscles. You can download books on bodybuilding, which will help in the selection exercise. On each muscle group enough exercise makes 2-3. At the initial stage can make a basic exercise per muscle group. The basic exercise involves both a large number of muscles (squats, bench press, deadlift) 2.
The frequency of training and amount of exercise is now necessary to decide How many times a week you will attend a gym. Each workout should not be delayed more than 2 hours. It is advisable to train 1 hour 20 minutes. If possible, then 50 minutes would be ideal, as after 50 minutes of intense Occupation begins to stand out cortisol which breaks down muscle fibers. Plan should make so that the whole body were studied one day a week. 3. The number of sets and reps How many sets and reps will be have your training program – a very big question. I will say a general rule: if a lot of Grow, Do 8-12 repetitions, force – 5-6 reps. As for innovation, the per muscle group should account for 8.12 of approaches. Rest in between should be enough (about 3 minutes). Another important point that newcomers do not know – cycles. The use of cycles is important because the muscles can not grow continuously, then comes the "stagnation." They need to rest, or other type of load. Cycle advise count on 9-12 weeks. At the beginning of the cycle to work in part-time force, or even rest for a week. To start training to failure only after 5-6 weeks. In the construction cycle is also a sea options and different systems. But the basic principle – to give your body rest. So, we discussed the simplest moments, but there are many pitfalls. More information on how to make the training program, you can find on the site pro bodybuilding.