How to pump up the press: everything is simple
The abdominal region consists of four muscle groups. The transverse abdominal muscle (transversus abdominis) lies inside, supporting your internal organs. Internal oblique muscles run diagonally from the pelvis to the…

Continue reading →

No time for fitness? Tabata will help!
Tabata is a new method of sports training, which will help out those who are sorely lacking time for fitness. If traditional fitness classes involve training for 1 hour, then…

Continue reading →

FITBALL AEROBICS
Yesterday, fitball or ball exercises were perceived as exotic, and today it has become one of the most popular types of aerobics. Such popularity is easily explained by a number…

Continue reading →

Fitness at home: rules worth knowing
Although it is believed that the concept of beauty is very individual, a sporty and toned body always looks attractive. A great way to support your body in good shape…

...

INCREDIBLE SUCCESS LAWS IN FITNESS

In fact, there are no secrets to fitness achievements – only discipline and diligence, and of course, proper nutrition, are of help.
If you do not follow the unshakable rules of a healthy lifestyle, neither the latest gadgets nor the super-technological clothing will help. Adopt the following 6 facts – and go for the WOW results!
1. Patience and work
Do not take training as something momentary. Like, like in the gym, to lose weight to the sea. Physical activity needs to be looked at differently. Her goal should not be to “lose 20 kg in three to four months,” but continuous improvement, maintaining metabolism at a high level, and stress at a low level, etc.
Especially avoid striving for short-term results. Your goal should be to become “faster, higher, stronger” every day, constantly overcoming laziness and your own made-up limits.
Stop perceiving a healthy lifestyle as a feat accomplished by some date. Let visiting a fitness club will be the norm for you – a routine in a good sense. Doing sports and eating right is not something exceptional, it’s OK!
2. Clear timetable
It sounds trite, but many go to the gym, as it is necessary – not knowing exactly when the next workout will be. There are such excuses for this as “I don’t know how I’ll free myself after work,” etc.
Practice shows that such an approach affects the activities of sports activities in an extremely negative way. At the same time, the opposite greatly improves their results.
In the schedule of your fitness activities, you should be guided not by the presence or absence of momentary motivation or inspiration, but by the word “must”: if you have a training session scheduled for today, you have no right to miss it. It is this approach that distinguishes professionals from amateurs and those who achieve success from those who have been going to the gym for years, especially not moving up the ladder of results.
Make yourself a clear schedule like “strength training on Tuesday, Thursday and Saturday at 19.00,” and strictly follow it – the results are not long in coming!
By the way, in the case of force majeure, because of which workouts can sometimes be skipped, the schedule will also help you to return to the desired rhythm as soon as possible. Otherwise, you may not notice that you have not been in the hall for more than a month.
3. Basic exercises
Pay attention: those who wander around the hall, doing a few exercises on all simulators, will hardly ever impress you with their form. And all because the best result is given not by a variety of exercises, but by their correct execution and combination. In this case, the most effective exercises remain, including the maximum number of muscles, forcing you to move more.
Here is a basic and not a complete list of exercises that will affect your body in the best way:
– Squats
– Deadlift
– Press lying
– Push
– Pulling
– Sprints
– Push ups
– pull ups
– Barbell slopes
etc.
4. Gradual load
Start your class with the simple and gradually move to the difficult. The same applies to weights. Do not try to surpass the previous result dramatically – it should happen gradually.
If you begin to train to failure, then you will develop not so much as depleting your own forces and resources of the body. Before you try your limits, build up a certain growth potential.
5. Achievable goals
In fitness, it is important not only not to “outbid”, but also not to “unwind”, and for this you need to set yourself clear and achievable goals. Otherwise, you can go to the hall for months on a clear schedule 3 times a week – and not feel this special sense.
Set goals for each week. These can be: mastering a new exercise, increasing weights or the number of approaches, more distance or a higher speed in running, etc. Only with such an approach you will see progress.
Do not allow your body to adapt to the loads – increase them, forcing your body to work better and better.

How are the abdominal muscles?
When we say that we want to pump up the press, we mean the rectus abdominis muscle. In fact, our press consists of four different muscles: transverse, internal and external…

...

KALLANETIKA: BASIC EXERCISES
Doing these exercises from callanetics 2-3 times a week for an hour, you will quickly lose weight and correct figure flaws Warm up 1. In the standing position, feet shoulder-width…

...

BUFFING BY RON HARRIS
If you belong to the few athletes who regularly perform this exercise in their workouts, then you may be interested in some of the rules that I learned during the…

...