The desire to have a slender figure and a relief

The desire to have a slender figure and relief increasingly brings people into gyms. But not everyone has the opportunity to pay for a personal trainer. Therefore, we offer nine rules that must be followed to spent time and effort to bring the expected result, and not a health problem.

FITNESS (Eng. Fitness - letters. "(With) suitability", "compliance", "fitness"), a system of improving physical training and competitive discipline, the essence of which - to demonstrate the physical and mental health through its commitment to physical work.

The meaning of fitness is not that that would make a huge amount of time slopes, bends and take the heavyweight weight. It is important to learn how to develop harmoniously and loading all muscle groups. Every muscle, joint and nerve should contribute to the general movement.

Decisive.

Decide for yourself - why did you come to the gym. Build muscle? Lose weight? To gain muscle relief? If the main thing - the muscles, then your place on the power simulators, where you have to raise the relatively heavy weight, but with a small number of repetitions (10-12 times). Train slowly with breaks between sets for 1-2 minutes.

If the purpose - the relief and weight, then go to the aerobic exercise equipment (treadmill, bike, etc.). Lifts weights will be easy, but will have to repeat the exercise for longer (15-20 times). Breaks between sets of 20-30 seconds.

Technical.

Working with heavy and light weights closely monitor the execution of the technique exercises. Only after you start to perform the technically correct approach can be a little bit of weight increase.

Determine the optimal weight with which you can point to the data to work to help your own body. If the rise of the projectile, in the head at least glimpse the idea of ​​a possible tension, so that weight for you is already great.

Reductive.

Without proper rest do not have full employment. After power loads the body should be from 36 to 72 hours to recover and most importantly - provide muscle protein (protein) to strengthen them. That is why the train every day - bad. It is better if you go to the gym is not often 2-3 times a week.

Testosterone.

Our muscles (both men and women) are formed with the participation of the hormone testosterone. Most of all it is produced at maximum load. And the large number of hormone acts in the performance of such exercises like squats.

Just squatting, we engage in the process the greatest number of muscle. But then the muscle will recruit only the feet? Yes. Therefore, with squat workout is best to begin to provide the body with testosterone, then move on to the rest of the muscle groups that you want to pump.

Protein.

Even the body intensively trainee's professional athlete does not require more than 2-3 grams of protein per day per kilogram of bodyweight. Therefore, the use during training different protein shakes to build muscle as soon as possible, lead to the opposite result.

Since the body can absorb only a limited amount of protein, the excess will be delayed ... in the stomach. For people practicing two or three times a week necessary amount of protein can be obtained by eating breakfast yoghurt 125 g, 1, 5 cups wheat flakes and drinking cup of skim milk.

Lunch enough 100g bird breast (chicken, turkey), and low-fat cheese slices. For dinner, eat 200 grams of lean beef with pasta from flour of a solid grade. Women need to be added to the diet of foods containing calcium.

LP.

In fact, this rule is more accurately described as long-playing with a minus sign. In other words, do not need to sweat in the gym, doing weight training, from dawn to dusk. By themselves exercise the muscles do not build, but rather provide a fertile ground for growth by further rest and food.

Therefore, even if you feel full of energy, you do not need to train longer and a half hours. Rather than increase the duration of employment, it is better to increase the weight of burdens.

The gripper.

"Stop" is called, as you keep Dumbbells or barbells handle simulator. The breadth or narrowness of the grip distributes the load on different muscle groups, keep this in mind if you want to tweak some problem areas.

No need to firmly hold on to sports equipment, like a drowning man to a life preserver. So you get tired more quickly without proc. Hold a dumbbell or barbell firmly, but without the surge.

Slow.

Any exercise to be performed gradually, gradually increasing force. If you lift the weight without jerk you can not, then the weight is too great for you. For the result is much more important than the correct technique performance than severity.

In other words, you are in every phase of the movement must be closely monitored in the work of various muscle groups. In addition, the jerk negative impact on ligaments, tendons and joints, increasing the risk of injury.

Breathing.

Everything is simple. Making muscle force (weight lifting), you breathe the air. On the reverse movement of breathe. Breathing should be rhythmic and in any case do not hold your breath during exercise. This can lead to dizziness and even fainting.

Author: Alexander Borisov

Complexes effective exercises for the abs, thighs, and breasts

For those who are not accustomed to regular gymnastics, exercises for the abdominals are the most difficult. First, do not overdo it too. Otherwise, you can lose confidence in their abilities and desire to exercise regularly, and, meanwhile, is the most important.

Drill press

1. lie down on your back, arms stretched back behind his head. Hold down the legs of some small thing: a thin book or a ball, lift your legs perpendicular to the body.

Making the feet following: first small, then more and more until your feet touch the floor. And vice versa - a great start and end with small circles. Does not work? Nothing! Stand up, mash the feet and start again. Tomorrow will be easier.

2. Lying to toe - a support for the cabinet. Arms stretched back behind your head, palms up, on the palms - the goods. Raise your hands to a height of 10 centimeters - a breath, describe a semicircle to the hips. Hands fall - exhale. Repeat the same movement the other way around. And this exercise is not very easy.

3. The half-sitting, leaning on the arm. Legs are stretched. Raise the legs and takes them as far as possible to the right, then to the left. To control you can hold your feet pillow.

4. Again lie. Raise the legs perpendicular to the floor and describe each leg separately anyway. First, by himself, then to himself.

5. And now the easier exercise. We lay down, raise the body and take a sitting position. Tips and tips of the fingers touch the tips of the toes.

It is more difficult to raise the body, if the legs bent at the knees, his hands clasped behind his head. Legs can not be separated from the floor. Better yet, use a footrest.

6. And finally, the most difficult exercise. Lying, body is tense. Raise the legs to a height of 10 to 15 centimeters above the floor and turn to cross them. You can not touch the floor underfoot.

7. Rest. Lying on your back, tighten the abdomen bent knees and chat with them.

Exercises for the thighs

1. Sit down, hands pull ahead. Retraction left thigh and the left leg as far as possible to the side. Then right thigh and right leg. Then moves slightly forward.

Repeat. Thus, you need to get to the end of the carpet! Hands serve only to balance the movements they do not help.

2. Lie down, arms to the side. Bend your legs and pulls his knees to his stomach. Then a strong movement of the pelvis, first turn to the right, then to the left. The head, shoulders and hands pressed to the floor.

3. Lie on the floor, pulling his hands back behind his head. Jerk flips to the right side, then to the left - but only on the side rather than the stomach. The body and arms extended. Do not cool!

4. To purchase a slimming thighs, well "roll like a barrel" on the grassy slope. Try to do it during the holidays.

5. Lie on your back, legs bent at the knees. Hands are along the body. Raise your pelvis and back as long as we will not touch the floor only to the head, shoulders and elbows. Slowly descend to the floor gradually descends back, starting from the neck to the waist.

Exercises for the chest

1.Sadimsya on hard stools, straightens up, hands bent at the elbows. The elbows are raised to shoulder level and put them on the great books of the same weight. Head up!

Retraction elbows back as far as possible, return to their original position. Books are not dropped? Perfectly!

2.Podobnoe same exercise - again sitting. Spreads his arms to the sides, palms up. In the palm put two equally heavy books. Make a circular motion with his hands, first back (small circles, then more and more), and then forward.

3.Sgibaem elbows, palms up. The hands of the book again. Gradually raise the arms up, elbows look back.

4.Pryamo to hold a two palms thick book. Raises and lowers his hands. Bend the impossible!

5.Kladem palm just above the chest, elbows allot forward - exhale. Slow breath, despite the opposition of the palms that prevent chest rise. The fourth and fifth exercise we were doing standing. Now we sit down again.

6.Ruki raised above his head palm to palm. With all the strength we squeeze his hand. Feel how the chest rises with pressure?

7.Lozhimsya on your stomach, palms of the hands at the chest rests on the floor. We rise to the hands, the body is elongated, straight; We rely only on the hands and toes.

8.Sadimsya in a chair, his hands up against the arms of the chair and pick up the body. The body should be straight, legs outstretched. It's good exercise, not going, unfortunately, for the benefit of the chair. Try to do this exercise on the parallel bars.

9. In conclusion, repeat the breathing exercises that you already know.

It is much better for the breast than miraculous creams and pills.

Author Anastasia Khachatryan