When and why to stretch the muscles?

Stretching exercises are performed after the completion of the main workout. This is due to the fact that after active physical muscles are fully warmed up and ready to stretch. You can do stretching as the final element of the warm-up, but it is of great benefit at the end of the lesson. This exercise cannot be ignored because it makes muscles more elastic and flexible, helps to increase the volume and strengthen muscle tissue.

Stretching has a multifaceted positive effect:

• Opens up more strength training opportunities. Strong and elastic muscles avoid injury and unnatural movement. Muscles stretch well, which minimizes the risk of injury.
• Improves health. The movements performed during stretching help to avoid injuries to the articular apparatus and are an excellent prevention of immobilization. The result is a much better feeling.

For those engaged in strength training, stretching is even more important. It stimulates the growth of muscle fibers and strength indicators.

How to stretch correctly?

To maximize the benefits of stretching the tendons and muscles, it is not enough just to make the appropriate movements. The following rules must be followed and followed:

• Stretch at the end of your workout. At the beginning of the session, the muscles are not yet sufficiently warmed up. This makes a strong stretch almost impossible, as pain is felt in the muscles. At such a moment, it is necessary to stop, and not reach through force. The painful sensation signals that the stretch is being done correctly, but it’s time to stop in the accepted position. At the beginning of the workout, even after warm-up, this position will be much less effective, since muscle pain is felt earlier than in well-warmed ones.
• The delay time in the adopted position should be about half a minute. A smaller pause will no longer be quite effective.
• It is necessary to adhere to the principle of gradualness. No sudden movements. Stretch slowly and carefully. You can’t do everything to the maximum right away. The result is consolidated and improved from training to training.
• Sharp pain must not be allowed. It symbolizes the excessive tension of unprepared tendons and muscles, which can provoke injury. We’ll have to skip a couple of workouts. This will set back the progress achieved.
• Before performing a movement, be sure to relax the target muscles, and only then begin to stretch. When a muscle is in good shape, it resists and stretches well. Pulling with force can cause serious injury.
• Breathing is not critical. Breathe as it is most convenient for you. Above all, focus on the target muscle group.
• For maximum results. You should pull exactly the muscle group that was trained in the lesson, with the exception of the legs and lower back. It is recommended to stretch the latter regularly.

It is best to stretch in front of a mirror. This is what contributes to the quick and correct execution of movements.

Stretching technique for muscle groups

Stretching technique is paramount. Each muscle group requires its own thorough approach. Correct stretching of a particular part of the body allows you to achieve the desired result in the shortest possible time.

Neck

The basic exercise for stretching the muscles of the neck is tilting the head to the right-left, forward-backward.

1. Take a starting position – just stand up straight. Look ahead of you. Slowly, without sudden movements, stretch your chin to the chest to the maximum, trying to lower your head as low as possible. This should hold for 10 to 15 seconds.
2. Throw your head back, trying to reach the back of your back. Continue reaching for your back for 10-15 seconds. You cannot open your mouth. This will be cheating.
3. Start stretching the side muscles of your neck. Take the starting position as before. Raise your right hand and pull your head to the right side. The main thing is not to allow shoulder displacement. When you feel tension, continue the movement a little more, linger in the accepted position for about 20-30 seconds.
4. Repeat the movement from point 3, but on the opposite side of the neck, that is, pull your head towards your left shoulder with your left hand.
5. Finally, make a few circular movements to the left and right.

Hands

To stretch the shoulder girdle, flexors, extensors, you must use either a wall bar or vertical support.

The shoulders and biceps are stretched as follows:

1. Stand with your right side to the support. Keep your body and legs straight.
2. Place the palm of your right hand on a stance. Do not bend your arm, but pull it back a little.
3. Begin to rotate the body to the left, moving so that a stretch is felt in the right shoulder and bicep. Choose the optimal direction of movement yourself, based on your inner feelings.
4. Stretch as much as you can, and then hold the final position for about half a minute.

Repeat the exercise on the other arm.

Triceps stretch is performed as follows:

1. Raise your right arm and bend your elbow so that your right palm is near your left shoulder.
2. Grasp your right elbow with your left hand and pull it gently to the left.
3. Hold at the extreme point of maximum tension for 30 seconds and change sides.

Chest

The pectoral muscles with the shoulder girdle and biceps are stretched as follows:

1. Lean on uneven bars or other support, assuming a position like you want to push up. At the same time, the feet are on the floor. Elbows raised high.
2. Slowly lower yourself down as far as your pectoral muscles allow. The body should not sink too low, as this position can damage the ligament. Always aim for the soreness to be mild, but not excessive.
3. Remain in this position for half a minute. You can start at 15-20, then work up to 30 seconds.

Abdominal muscles

To make your abdominal muscles more elastic and taut, stretch as follows:

1. Lie on your stomach. Hands are placed as if you want to do push-ups.
2. Straighten up as if you were doing push-ups. The pelvis should be pressed against the floor surface. Bend as much as possible. Hold this position for about 30 seconds.

When you feel severe back pain, bend not to this position, but to the most comfortable position. Then gradually you will be doing more deflection, stretching even better.

Back, lower back and back of the thighs

To stretch your upper back, follow these steps:

1. Stand straight with your chest forward and your pelvis back. Try to breathe as evenly as possible. Begin to bend your back in the chest area to the maximum. The shoulder girdle is brought down in front. Stretch your arms forward and down. Move your chin behind your hands.
2. Stretch your arms as much as you can, and then return to the starting position. There is no need to pause. Tension should be felt around the shoulder blades. When it is absent, try to move so that the stretch falls on these muscles.

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8-12 – for ground, 12-15 – for relief. 15-20 – for girls. The first approach is a warm-up, then we add to the workers. If you want to grow, do 15 to 8 reps in a pyramid. Approximately such recommendations for seto-repetitive schemes can be heard in any provincial rocking chair. Yes, it makes some sense, but let’s see how professional bodybuilders train. It can hardly be said that Chris Duffin is a girl. But he also does 50 leg presses to explode his quads. But Valentina Mishina is just a girl. But you can watch her squat with a heavy barbell for 8 reps. Where is the truth?

Why follow the rules

You can watch newbies doing 10- 12 working approaches, literally “killing yourself” in the hall. Do they become more physically prepared from this? It is unlikely, usually those who like to swing their biceps in 10 approaches remain with their arms-branches until a competent trainer sets them on the right path.

Important: the training process should be periodized. Macroperiodization is the division of training based on a global goal. The macro cycle in fitness can be aimed at improving technique, reducing body fat, gaining muscle mass, or general weight loss and the formation of healthy habits. Depending on the goal of the macrocycle, mesocycles are built, that is, training months. And they paint set-repetitions in a microcycle, that is, the number of “approaches and repetitions” of each exercise

You need to understand that all these rules are not invented by some athlete based on their experience. They are scientifically based, and came from the methodology of a slightly different sport – weightlifting. The closest thing to fitness is weight planning in bodybuilding. But the methodology of this sport is strongly influenced by such a factor as the use of pharmacology. You can say as much as you like about the fact that bodybuilding requires hard work first, and then doping, but the latter changes a lot. An athlete recovers many times faster, his physical capabilities are higher than that of an ordinary person. This is where the creepy drop-sets of 6 weight drops and workouts that load one muscle group in 10 exercises and 5 working approaches are taken.

Professionals operate with the categories “time under load”, “training volume ”,“ Training intensity ”and“ rest time ”. The second and third criteria are most important for us if the goal is to transform the figure. Volume is the total number of repetitions in all work sets. When it comes to muscle hypertrophy, it makes no sense to exceed 32-36 reps.

With such a volume, the intensity, that is, the working weight, cannot be very high. In sports terms, “very” is 80-90% of the one-rep maximum in an exercise. For muscle building purposes, it makes sense to train in the 70 to 80% range.

When it comes to “losing weight”, that is, burning fat and maintaining muscle mass, you will need to reduce the volume to about 16 reps overall. but do not decrease the intensity. These rules apply to basic multi-joint exercises. “Isolation” can obey others.

Strength training aimed at developing only physical quality – strength, is performed in a volume of 15 to 25 repetitions. With good recovery abilities, the volume can be raised to 36 repetitions, but no more.

Another factor that matters is the rest time between work sets. Optimal for non-strength training is to rest 60 to 120 seconds between sets. Strength training in powerlifting style may require more time to rest.

This is in theory, but in practice, a variety of layouts are possible. In practical training, such a factor as the overall recovery of the athlete is important. Therefore sets and reps can vary individually.

Different goals – different number of repetitions

How to write “layouts “? They are based on general information:

1. For the development of strength, perform from 1 repetition to 5-6 in the approach . Strength training is the most “accurate” one, it does not allow the athlete to do it “intuitively” in most cases, and does not require performing work in failure. Strength training involves doing 4-6 reps in the 70 percent range of the 1RM, triplets up to 80%, twos and singles higher. In this case, “technical one-repetitions” are used, when the athlete performs work for 1 repetition with a lighter weight, which he can lift for 4-6 repetitions. The difference here is that each rep is performed in a competitive technique, that is, from the starting position as at the beginning of the set, and not as in bodybuilding, from a position in which the joints can be slightly bent;
2. For hypertrophy, that is, muscle growth – 6 to 12 repetitions . In the sources, the data vary, the “golden mean” here is to do the exercise at a normal pace, and try to keep track of how many repetitions will be performed in 30 seconds. Approximately so much a beginner needs for hypertrophy. More experienced ones can reach up to 40 seconds and near-failure repetitions;
3. Losing weight does not need much, we have already found out. But bodybuilding sources insist that they do 15-20 reps. It doesn’t really make much sense in a fitness situation. Most non-professional athletes find it difficult to maintain a safe starting position. They seriously break equipment and can be injured. Or another option – they are engaged in “aerobics with dumbbells”, that is, they perform power movements with minimal weight, and are not able to preserve the muscles because of this. To ensure fat burning, and not to provoke muscle breakdown, it is still recommended to do two to three six-repetition sets of basic exercises at the beginning of the workout. After that, you can do anything, for example, 20-repetitive “dumbbell aerobics.”

The most important problem for a fitness athlete is the adequate choice of weights. Some tend not to refine, others take each approach too close to failure and overtrain. Still others avoid normal barbells and dumbbells altogether, and being healthy, for some unknown reason, practice with rubber bands or something like that.

Ideally, you need to do at least a “estimate” in threes and calculate your PM in basic exercises. But those who are afraid to lift heavy can do one “failure” approach with conventional weights and find a 1RM calculator on the Internet.

It is better to observe the percentages indicated above and lift working weights in proportion to the increase in strength, and not as you like. The approach, when in one workout a person lifts 100 kg in squats, and in another with terrible technique he tries to get up to 150, because the girl of his dreams came to the gym, is not acceptable when it comes to fitness for health.

Super Volume Workouts

Imagine a long distance runner. He needs the strength of his legs, and sufficient power for their work. But he absolutely does not need to drag 100 kg of muscle mass on himself. Extra-volume training is used when it is necessary to develop strength endurance, and the skill of sufficiently effective functioning under prolonged repetitive load.

In this variant, training schemes with 1, 2 or more minutes under load can be used. A similar methodology is used for weight loss training with mini barbells – Hot Iron and Body Pump.

Different methodological techniques can be used:

• For the development of strength endurance, for example, for running on medium distances, long sets with long rest can be used;
• “Losing weight” is usually prepared using various pyramids, “ladders”, and other techniques that allow you to increase the number of repetitions in the approach and extend the time under load

Approaches

How many sets to do? There is a rule of 12 – one muscle group should not have more than 12 working approaches in total. This applies to both weight loss and recruitment. For strength training, such rules do not work, where the load is measured in KPSh, that is, the number of barbell lifts, and individual characteristics are taken into account. There are athletes for whom volumetric training is not suitable, but there are also those who cannot work intensively, and are forced to adhere to constantly medium intensity and high volume with occasional peaks.

In practice, the following schemes are used:

1. 3-12 approaches for strength training;
2. 3-4 for hypertrophy and fat burning;
3. Cross-training and circuit training schemes for the purpose of increasing strength endurance

Rest time

These are few respects, but if you rest in the gym on a timer, and not at the behest of the heart, the results will be more impressive.

The rules are simple:

• 45 second rest periods – for multi-repetitive workouts for strength endurance;
• A minute for hypertrophy;
• 90 seconds for basic hypertrophy exercises;
• Anything more – for the development of strength and power

If the rest time is respected, but do not go out to complete all the planned repetitions t, the weight of the weights are incorrectly selected. In this case, it is recommended to lower it and observe the time intervals for rest more carefully.

For beginners and after injuries

In training for beginners, it is recommended to reduce the number of approaches by 1, but remain faithful to the “layouts” for repetitions in the set. This will avoid overtraining, but will help activate the muscle fibers enough to grow. In general, beginners need to follow the technique more, so at the very beginning of training, 8-12 weeks of the strength cycle is recommended to develop the exercise technique. Then they move on to the schemes “on the mass” and “on the relief.”

Recovery from injuries should take place according to the doctor’s recommendations. If the period of absence of training was more than 12 weeks, it is worth starting to engage in the program for beginners, and choosing working weights intuitively, relying on the absence of discomfort.

Important: sometimes, with injuries, the pain goes away from warming up, that is, when blood circulation is accelerated … This does not mean that you need to work out with a high load right away, but it may well mean that it is better for the trainee to warm up and do simple exercise therapy exercises

The meaning of coaching is in the individual selection of exercises and seto-repetitions. If you can’t make a choice on your own, it makes sense to contact a coach to draw up a program.

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The incline bench press is considered one of the basic and key techniques for pumping and increasing the relief of the chest segment muscles. The most popular modifications are the press at an angle of 30 and 45 degrees, which distribute the load on the upper chest muscles. For beginners, the barbell press is best performed with an empty bar, without weight, under the supervision of a trainer. This will secure the correct bench press parameters.

• Main muscle group : pectorals
• Additional group: front serrated, rhomboid and lower trapezium bundles, rotators of the shoulder, biceps, triceps, muscles abdomen and buttocks, latissimus dorsi
• Degree of difficulty: medium
• Type of load: Basic, multi-joint

Technique

Load distribution

• Pressing the bar at an angle of 30 degrees loads mostly the muscle group of the middle segment of the chest and to some extent the upper part.
• A 45 degree tilt of the bench engages the upper area.
• To pump the lower muscle group of the chest, the bench press is performed in a downward incline modification.

The position of the elbows.

When the elbows are extended to the sides, it decreases triceps activity, and the work of the pectoral group of muscles (which is pumped in the exercise) increases. It is permissible in the lower maximum of the press, the elbows lead to the body and spread to the sides.

Variants of hand placement

• Narrow grip. To reduce the level of load on the chest segment and increase the work of the triceps muscle and the front delta bundles, grasp the bar with a narrow grip. The range of motion with a narrow grip is maximum.

• Wide stance. For maximum upper and middle pectoral pumping, use a wide arm stance on the bar. This modification will reduce the range of motion.

Technique Modifications

• Press with reverse grip.

• Modification of the press at an angle on the Smith bench.

• Use of dumbbells.

• Corner bench press in a power rack.

Practical nuances and aspects

To maximize the results of the incline bench press, use the following tips:

• The emphasis is not on weight, but on technique execution. It is better to choose a lighter working weight with which you will feel comfortable.

• Place your heels or whole feet on the floor. This will increase your hold, stability and support.

• Points of contact between the body and the bench: head, both shoulders and shoulder blades, sacrum.

• Maintain a natural arch in your back during the bench press and keep your shoulder blades drawn together to minimize the risk of injury.

• The higher the angle, the wider the grip.

• Lower the bar firmly into the collarbone, but do not place the bar on your chest. In this case, a slight retraction of the head back is quite acceptable.

• Lower the widow’s barbell more slowly than raising it.

• At the bottom of the exercise, hold your forearms upright.

• Damp inertia to prevent injury.

• When you lie down on the bench, arch your spine and push your chest forward.

Bench press in the general training scheme

First, a basic general muscle workout is performed, and only after that do they begin to load isolated segments of the pectoral muscle group. The incline press is done after a basic workout, for example, the classic bench press technique, push-ups on the uneven bars.

Sequence of execution

1. Set the degree of inclination of the bench depending on which muscle segment you want to pump. 2. Install the barbell and load it with a working weight. Remember to use the clamps on both ends of the projectile. If you’re a beginner, do an empty bar press. 3. Starting position: lying on the bench, hold the bar with a straight grip over the body. 4. The bar should only be supported by your palms, and place your thumb on top of it. 5. As you inhale, slowly and slowly lower the bar so that it touches the upper chest segment. 6. Straining your muscles, fix the position for 1-2 seconds. 7. While exhaling, use the muscles of the upper chest segment to squeeze the barbell and return to the starting position. 8. Do not throw the projectile on the chest, but do not push it up uncontrollably. Maintain a fluid and moderate pace throughout the exercise. 9. Repeat the 45-degree barbell press the desired number of times.

Major mistakes

• Incorrect bench angle. A tilt angle of more than 60 degrees will shift the focus to deltas. • Tearing off the pelvis and head from the bench, excessive arching of the back in the lumbar and thoracic regions. This position puts the load on the shoulders rather than on the chest. • The lowering point of the barbell is slightly higher than during the bench press. Throwing a projectile at the collarbone is fraught with bone injuries. The correct point is found empirically: at the lowest point you need to keep your forearms perpendicular to the floor surface. • Squeezing the bar up to straight arms. When the arms are fully extended, the load is redistributed not to the pectoral muscles, but to the triceps of the shoulder. Therefore, it is important to keep the elbows slightly bent. • The projectile should be lowered and squeezed out at an angle. Vertical movement puts extra stress on the shoulder muscles, which increases the risk of injury. • In the case of heavy work, it is recommended to have a belayer. • Number of repetitions: 3 sets of 10-12 reps • Weight: The working weight is selected such as to repeat the press on the bench 10-12 times

Number of repetitions

: 3 sets of 10-12 reps

Weight

: The working weight is selected such as to repeat the bench press 10- 12 times

How to find out the angle of the roof slope

There is a direct relationship between the slope of the roof slopes and the snow load. If the angle of inclination of the roof is less than 25 degrees, then the snow load factor is 1, and at angles varying from 25 to 60 degrees, then this factor increases to 1.25. A roof with a large angle of inclination will not be subject to snow loads at all, so they are not taken into account in the calculations.

To determine the angle of inclination of the roof, you need to use the Bradis table and a simple technique: the height of the roof structure is divided by the length of the gable, divided by two, after which it remains to find the table the angle that corresponds to the result obtained.

The height of the roof in the ridge is determined as follows:

• The first step is to calculate the span width;
• The resulting value is divided by 2;
• The result of the previous calculation is multiplied by a coefficient corresponding to a certain angle of inclination.

For example, the implementation of such a calculation method looks like this: with a width a building equal to 8 meters and a 25-degree roof slope, the design factor is 0.47. As a result of the substitution of values, an expression of the following form is obtained: 4×0.47 = 1.88 m. The resulting value is the height of the roof, corresponding to the available initial data.

Bench press at an angle video exercise

Brief conclusions

The barbell press on an incline bench is considered basic for improving the muscles of the upper segment of the body, the formation of a wide and powerful chest. Anatomically, the technique is similar to push-ups from the floor, but the use of a barbell allows you to use additional weight.

The correct execution of the incline bench press technique assumes that the feet are pressed to the floor, the shoulder blades are brought together, and a minimum deflection is maintained in the back. The pelvis is pressed against the support bench. The bar should be lowered diagonally, and at the lowest point of the amplitude, do not lower it all the way to the collarbone.

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Dumbbells are a basic multifunctional apparatus that is immediately ready to use, does not take up much space and does not require any additional settings. This sports equipment allows you to pump almost all muscle groups, including the arms, and you can work with it not only in the gym, but also at home.

The biceps is a biceps muscle responsible for turning the wrist and bending the arms … Triceps is the triceps muscle that is responsible for extending the upper limbs. Visually, the volume of the arms is 70% dependent on the triceps and 30% on the biceps. To pump these muscle groups, it is enough to understand the basic principles of their training and what exercises help in achieving this goal. This will help you to create the right training program.

Basic rules of good training on arms with dumbbells

Muscles begin to grow exclusively in a state of stress. It is necessary to shock the muscles, but only so that the classes are as safe as possible. If the precautions are not taken, there is a risk of injury. To avoid such adverse effects, you must adhere to the following rules:

1. Always start your workout with a warm-up. Stretching increases muscle elasticity and reduces the likelihood of injury. In addition, it is recommended to do the first approach after warm-up not with full working weights, but with a half.
2. Exercise with the correct frequency. To avoid overtraining, it should be borne in mind that biceps and triceps are involved in other activities on the shoulder girdle, chest and back. The optimal frequency for muscle training is once every 4-7 days. If you exercise more often, the muscles will get overworked. The number of approaches should vary from 3 to 4 times with 8-12 repetitions each.
3. Do basic exercises. It is necessary to start pumping the muscles of the arms with dumbbells with mastering and performing basic movements. This is especially true for the first months of training.
4. Performing the training is technically correct. If you do not observe the correct movements, it is impossible to achieve muscle contraction and stretching. Without this aspect, the muscles do not develop and pump.
5. Dedicate a separate day to hands-on exercises. This will allow the biceps and triceps to grow much faster and more intensely. Splits into opposite muscles (biceps-triceps) allow you to get the effect of stretching and contraction. This training method is most effective.

Best Dumbbell Biceps Exercises

To make quick progress and achieve good results, you need to focus solely on the best dumbbell movements.

Standing biceps curls

Performed as follows:

• I spread my legs t to the width of the shoulders, and the elbows are held at the body, and not taken to the sides.
• When inhaling, the arms are bent at the elbow joints, and when exhaling, they are extended.
• Be sure to stay for a second then when the muscles are maximally contracted, but do not press the dumbbells to the shoulders.

Do not allow sudden movements or bend the hands.

Lifting with dumbbells for biceps should be done first in the training … You can do the exercise alternately and at the same time. You need to decide on the load yourself. The main thing is not to allow excessive swinging and jerking of the body.

Concentrated dumbbell lifts

Technique executions:

• Sit on a bench or other similar device.
• Rest on the inner side of the thigh with the elbow.
• Bend and bring the arm to the chest.
• No body movements. They work only with the hand.
• Raise the arm with exhalation, and lower it with inhalation.
• Do not allow sudden movements. All concentration is solely on the exercise.

Such lifts explode muscles well.

Biceps curls on an incline bench

Technique of execution:

• The bench is installed at an acute angle. If there is no such device, a similar position, putting something under the lower back, is taken in a regular chair.
• The arm is bent so that the movement is performed exclusively in the elbow joint.
• Without any delay at the extreme point, the arm is immediately lowered.
• Bending is done with inhalation, and with exhalation, extension.

This exercise allows you to stretch the muscles well, which contributes to better pumping of the biceps, so after it there is a sharp flow of blood. Raises are done on each hand in turn.

Hammer

Technique:

• Dumbbells are taken with a neutral grip.
• The projectile is raised, avoiding jerks and swaying.
• Hands should be held along the body.
• B the extreme top point is held for a second.
• It is important to monitor the evenness of breathing and keep the correct pace.

This exercise works out the brachialis. This muscle is located under both biceps heads, giving them more volume.

Best Triceps Dumbbell Exercises

The movements below are great for building arm muscles outside the gym.

Bench press

Performed as follows:

• They take dumbbells in their hands and lie either on the floor or on a bench, that is, a stable horizontal surface.
• Squeeze and unfold the shells in parallel.
• Hands are lowered along the body to the lower part chest or upper abdomen with inhalation. The elbows must not be pulled to the side.
• Be sure to keep the hands perpendicular to the plane of the floor, and move the elbows only close to the body.
• No delays. Dumbbells immediately squeeze and exhale air from the lungs.

This exercise is classic for working out the triceps. It requires careful execution and complete control over every movement you make. Thanks to these presses, the triceps becomes more prominent, and, most importantly, increases in volume.

French bench press

Done according to the following technique:

• Take a comfortable lying position with the main emphasis on the legs. It is most convenient to press on a bench or other surface that allows you to take the correct support.
• Squeeze the shells in front of the face. The dumbbells are slowly lowered along the sides of the head to the level of the forehead and inhale the air.
• The arms should be perpendicular to the elbows to the floor surface.
• Extend the arm with exhalation.
• Whole work should be carried out only thanks to the movements of the elbows and the effort of the triceps.

The exercise can be performed simultaneously on both hands or separately on each. Everyone chooses the best option for himself. This press gives the arms aesthetic appeal.

French press standing

To do this exercise , you must adhere to the following technique:

• • The dumbbells are held perpendicular to the floor above the head.
  • The projectile is lowered behind the head and brought to the level of the cervical vertebrae, thereby stretching the triceps.
  • Do not move the elbow joints. They must remain stationary.

Similar to the previous exercise, this bench press is done either simultaneously or separately. The latter option is considered more preferable.

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Training is divided into several types.

Classic

Training develops strength and endurance.

Examples:

• CrossFit Barbara – refers to the classic workout for beginners and includes: 5 circles of 20 pull-ups, 50 squats, 40 abs and 30 push-ups. It does not require any special equipment and can be performed at home.
• CrossFit Murphy is an endurance workout that is performed without interruption: running 1.6 km, pulling up 100 times, pushing up 200 times, squatting 300 times and running again. 1.6 km.

Power

Examples :

• Linda Complex – training with a barbell for a while: deadlift weighing 150% of the athlete’s weight, bench press barbells weighing 100% of the athlete’s weight, taking on the chest a barbell weighing 75% of the athlete’s weight. 10 rounds are performed, the number in decreasing 10, 9, 8 times, and so on.
• CrossFit Fram – work only on the upper part, includes three rounds: throwing a 43 kg barbell and pulling up 21 times, throwing a barbell and pull up 15 times, throw the barbell and pull up 9 times.
• CrossFit Minotaur – complex with kettlebell for the minimum time, kettlebell weight 24 and 32 kg, 10 rounds of 5 exercises to reduce the number of approaches with each circle. The first round – throwing kettlebells up with two hands with squats 10 times, swinging with kettlebells 10 times, lifting kettlebells from the floor to the chin 10 times, deadlift with kettlebells – 10 times, deadlift with kettlebells – 10 times. The second round – the same exercises, but already 9 times.
• Complex Bulldog – difficult level, weightlifting. 19 rounds are performed, repetitions are first increasing from 1 to 10, then decreasing from 9 to 1, bar weight 100 kg: bench press and deadlift.
• Bear crossfit is a weightlifting complex of strength exercises, rest is allowed on the condition that the bar remains in the athlete’s hands all the time and does not touch the floor, 5 circles are done 7 times, with each circle adding the weight of the bar: barbell on the chest, squatting with barbell on the chest, barbell jerk, squat with a barbell on the back, barbell jerk from behind the head.

Enduras

Examples:

• • Cindy’s complex is work for a while, the task is to do as much as possible sets in 20 minutes: pull up 5 times, push up 10 times, 15 squats.
  • The Grace complex – work with a barbell for a while: a push barbell with a weight of 60 kg, 30 times in a minimum time.

Chelsea complex – simple gymnastic exercises for a while: pull up 5 times, do push-ups 10 times, sit down 15 times, do 30 rounds in 30 minutes.

The main characteristics of CrossFit workouts:

• Specificity complex training crossfit is such that doing this sport, a person masters many areas, and does not focus on one thing.
• There are programs designed for beginners (), age 50+, 60+, and also professional.
• Standard training develops in a person: endurance, strength, coordination, speed, power, flexibility, reaction speed, stability. All muscle groups are worked out in one short workout.

Important! It is enough to spend 30-40 minutes on a day’s workout to always be in great physical shape. .

Crossfit for a teenager. Crossfit for kids

Many people are scared that it is necessary to work in CrossFit for “wear and tear”, pulling the barbell and doing complex WOD exercises. There is also an opinion that doing CrossFit is harmful, and the popularity of this trend is just a trend of fashion. So does a child need such a load?

First of all, it is necessary to separate the concept of sport and physical education. Sports, especially professional sports, are work for the result (getting a category, title, money prize, etc.). And yes, in order to achieve this goal, the athlete will have to work to the limit of his capabilities. Physical education is aimed at improving the body, maintaining muscle tone and having a pleasant pastime in the gym, where you can give all your best to 80% of your capabilities. Crossfit, like any sport, can be practiced for yourself and to achieve a result. The uniqueness of CrossFit is that its complexes are suitable for absolutely everyone: with any physical fitness, any body constitution and for any age, from young to old.

Exercises in WOD, barbell weight, weights, dumbbells, intensity of performance , the number of approaches or the time limit of the complex, the coach selects for the student. Therefore, there is no reason to be afraid that a child will perform complex exercises or loads that are too heavy for his body. CrossFit complexes are always adapted to the age of the child. Scientists have also proven that a child’s physical development contributes to his mental development!

The benefits of crossfit for children

Children’s crossfit is often considered not as a separate direction, but as an additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., it allows the child to develop harmoniously and provides a good sports base for further training in the chosen sport.

At each certain period of development, the child’s body responds differently to one or another physical activity. The coach always takes this into account and makes up complexes of exercises that are most relevant for the development of the child at a given time. Therefore, the WODs for each age group will be completely different. So, for example, complexes for the smallest can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear gait”, jumping over a stick, jumping on a low platform, etc. own weight, bouncy balls, sticks, etc. For older children, light weights are added to WOD to develop strength and power.

In addition to all-round development, CrossFit allows you to significantly diversify the training process, making it entertaining and interesting. The child’s constant switching from one exercise to another will not let him get bored, and the competitive moment that WOD provides will raise the spirit of competition in the team.

Here are some crossfit complexes for kids:

WOD:

• 3-5 squats, after which we accelerate to the wall, line and back
• 3-5 jumps on a low platform (you can use a board or a pancake from the bar) acceleration to the wall, line and back

Task: this complex can be performed as follows: in 1, 2, 3 … minutes (choose so that the children are not tiring, but interesting) to make the maximum number of circles (circle – 2 exercises and 2 accelerations) or perform a certain number of circles: 1, 2, 3 …. as fast as possible.

WOD:

• 10 throw ov ball into the target

• 10 jumps on the curbstone, platform

• 10 swings (kettlebell swings)

Task: here, as in the previous WOD, you can do for a while: a certain number of laps in the minimum time, or complete the maximum number of laps in a set interval (2, 3, 5 … minutes)

How to do it:

The smallest kids can throw a bouncy ball against a wall from a squat (you can stick a picture on the wall). It is clear that the height of the throw is also adjusted according to the age and capabilities of the child. Jumping on a curbstone is done by older children, for small ones it is enough to jump on a board or a pancake from a barbell. Also, for very small children, it is better to reduce the number of approaches from 10 to 3.5 times. Children can do swings both with a light kettlebell and with a ball if there is no kettlebell.

WOD:

• 5 burpees
• acceleration to the next exercise (across the hall)
• 5 jumps
• “bear walk” to the starting point
• 5 squats
• acceleration to the next exercise (to the other end of the room)
• 5 jumps
• Acceleration to the starting point
• 5 burpees

Task: complete in the minimum time.

How to: the essence complex is a kind of shuttle run with stations. After the last burpee, the child raises his hand to indicate that he has finished. “Bear gait” – movement on four points (arms, legs).

For children’s crossfit, there are many different complexes that are able to physically fully develop the child and provide him with a bunch of positive emotions during the lesson. To summarize the above, CrossFit allows you to expand and diversify the training process, bringing only benefits. But the harm from practicing, and this applies to any kind of sport, can only be if you and your child got to an unskilled trainer.

Motivation

Very often someone else’s time, or rather a competitive element, is the best motivation. Knowing the time you spend doing Fran WOD and being able to compare your results with your training partners will often provide the motivation that will make you come back to the gym and train with great inspiration. The main thing is to be realistic. Focus on athletes whose level of physical development is not much higher than yours. In the short term, if your “Fran” time is 8-10 minutes, then try to beat someone who passes it in 8 minutes.

In the world of CrossFit, the “markers” are WODs with female names: Angie ( Angie, Barbara, Chelsea, Diane, Elizabeth and Fran. The first three WODs consist entirely of pull-ups, push-ups and squats (aerobic exercises).

The last three are exercises from the arsenal of weightlifters, which also include aerobic or gymnastic elements. It is important to note that these six complexes offer a variety of metabolic stimuli and are designed for different travel times, making them an excellent test of your ability.

Nutrition

Let’s give you a few tips that Cindy Crawford adheres to in her diet:

• Eat only natural products: fish, meat, fruits, vegetables, etc. Avoid processed and processed foods.
• Eat more chicken. Cindy claims that it is the source of amino acids that stimulate the production of the “hormone of happiness.”
• Try not to skip main meals, this leads to a drop in blood sugar levels. As a result, there is an acute desire to have a snack with something sweet or high-calorie.
• The diet plan provides for, includes vegetables in the diet, which should be 4 times more than products containing protein (fish, meat, eggs, cheese ) and carbohydrates (potatoes, bread, rice). You also need to eat 5 servings of vegetables or fruits in any form per day.
• The model advises: do not restrain yourself from eating if you really want to eat something. Violence will only increase desire.
• The amount of food should be as much as your palm can fit.
• Reduce the amount of sour cream and cheeses in your diet. It is better to replace butter with vegetable oil.
• Try to eat fewer cakes and cookies, more seeds and nuts.
• Diet Scheme Cindy Crawford advises to include more often white wine and soy sauce in your diet, as well as garlic and ginger, which are great for cleansing the body.
• While sticking to Cindy Crawford’s diet, replace ice cream with pudding, fruit or dried fruit.
• Want to eat something tasty? Eat, but in small amounts.

Nutrition theory:

• Fitness and diet;
• Fitness and nutrition;
• Metabolism.

Children’s CrossFit exercises. The benefits of crossfit for kids

Children’s crossfit is often considered not as a separate direction, but as an additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., it allows the child to develop harmoniously and provides a good sports base for further training in the chosen sport. At each certain period of development, the child’s body responds differently to a particular physical activity. The coach always takes this into account and makes up complexes of exercises that are most relevant for the development of the child at a given time. Therefore, the WODs for each age group will be completely different. So, for example, complexes for the smallest can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear gait”, jumping over a stick, jumping on a low platform, etc. own weight, bouncy balls, sticks, etc. For older children, light-weight exercises are added to WOD to develop strength and power.

How to properly organize classes according to this program

First, you need to make training an integral part of your life and conduct them regularly, at least three times a week. On the first day, one video is worked through, then, a day later – a second, and a day later – a third.

Two days are left for rest, and then training is repeated. After achieving the desired result, you can keep in shape by regularly doing the exercises from the third video.

Secondly, you need to follow the exercise technique. The load on the muscle groups being worked out in this case increases due to the fact that the exercise is performed in a certain position of the body. Only by carefully observing how the model works, and completely repeating its movements, you can get the desired result. Therefore, before starting the lesson, it is better to watch the video several times.

“The secret of an ideal figure” – follow the technique of performing the exercises

Thirdly, you need to understand that the effect will be obtained only if you complete the full complex, without skipping any exercises and not trying to perform some exercises more efficiently, while attaching less importance to others. This workout should become one, so for all forty minutes you should work with full dedication, no matter how hard it may be.

If you think that beauty is a gift from the gods, you are wrong. Beauty is power, and with the help of the legendary Cindy Crawford complex, you can make your body beautiful.

You can make your body beautiful with the help of a set of exercises

To make the program effective, you need to follow three principles: regularity, correct technique and full dedication!

Who is CrossFit for

Crossfit exercises are available to any person, because they can be performed at different rates and with different strength loads. For example, a beginner uses the barbell for weighting, while an experienced and trained athlete performs the same actions, but with a load of 60 kg.

CrossFit is suitable for professional athletes to keep fit, as well as for sports fans who cannot imagine their life without stress. It is used in military, security and law enforcement units, but there are also sparing programs for children, adolescents, people of age, women.

CrossFit is not suitable for those who want to work out only a certain area of ​​muscles, since it involves the whole musculature in general. It is undesirable for those people who have never played sports and do not have a trained body. Moreover, if a person has joint diseases, heart or blood pressure problems, or other serious illnesses, then he should forget about CrossFit forever.

Advantages and disadvantages

The advantages are as follows.

• General endurance of the body increases.
• Metabolic processes increase.
• Body flexibility, dexterity, coordination of movements, reaction develop.
• The muscular frame is strengthened.
• Forms a beautiful relief figure.
• Effectively reduces excess weight.
• Training includes a variety of exercises that are difficult to get bored with.
• This is a competitive sport , developing excitement and the desire to reach the top.

There are also disadvantages.

• High stress on the heart and joints.
• Improper use of the barbell, kettlebells and dumbbells can cause injury.
• A good level of basic physical fitness is required.
• There are a lot of exercises borrowed from weightlifting, most people cannot can do them for anatomical reasons.
• In fitness clubs, there is not always a competent specialist in CrossFit.

How to make a training plan

• Alternation, designed for different muscle groups. Example: push-ups, setup (abdominal exercises), pull-ups, burpees.
• Number of rounds and reps. Example: You want to do 15 squats, 10 push-ups, and 5 overhead raises.
• Set a time frame. Example: complete 5 circles in 30 minutes.

Every day the program needs to be changed in order for different muscle groups to work, focus on your well-being, if your legs worked well yesterday, then today it is better to do on press and arms. The good thing about CrossFit is that there are a huge number of options, so such training never gets boring.

Before starting a new task, you need to learn the technique.

Children’s CrossFit , what is it. Crossfit for kids

There is an opinion that it is necessary to work in CrossFit for “wear and tear”, pulling the barbell and doing complex WOD exercises, or you can hear that doing CrossFit is harmful, and the popularity of this trend is just a trend of fashion. You should not be afraid that a child will perform complex exercises or loads that are too heavy for his body. CrossFit complexes are always adapted to the age of the child. The benefits of crossfit for children Children’s crossfit is often considered not as a separate area, but as an additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., the child will be fully developed! The WODs for each age group will be completely different. So, for example, complexes for the smallest can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear gait”, jumping over a stick, jumping on a low platform, etc. own weight, bouncy balls, sticks.

The post What crossfit complexes can you use to improve your endurance? Overview first appeared on antiseizurepharm.com.

But more often than not, these are just contrived problems. To make sure that everything is in order with your figure, stand in front of a mirror in profile and draw a visual line along the center of the thigh, if the two parts are the same size, then everything is in order with your booty, and if the lower part is slightly displaced, then you need to slightly correct this.

How to visually enlarge the butt: gait

To solve the problem of flat priests, you need to learn how to move correctly. First of all, you must change your posture – the spinal column must be straightened, the chest must be straightened. This step will allow you not only to make the buttocks more attractive, but also to visually increase the chest.
You have probably seen how the models move on the catwalk. They use this gait for a reason. If you want to visually enlarge the buttocks, then one leg should drop to the ground directly in front of the other. Imagine that you are walking in a straight line that is drawn on the ground. At first, you will feel uncomfortable and find it difficult to maintain balance. However, with the correct posture, this gait will give you great results.

Tips for building muscle quickly in the buttocks

You will have to diet and exercise for several months for significant progress. But there are some tricky tips for faster results.

Observe your walking style

Change the way you walk. It’s important to do it right. This will affect the appearance of your body. All you have to do is pull your shoulders back and straighten them out.

Use the butt augmentation pads

Another effective way to get big buttocks quickly is to use special pads. You can buy them from online stores. They are specially designed to visually enlarge the buttocks in jeans and trousers.

Thin waist

Reducing the waist will make your butt more visible. You can always fool people by simply tightening your waist. The best trick is compression or shaping underwear.

If you find it uncomfortable to use, you can also wear a belt over your shirt. However, be sure to wear this belt around the narrowest part of your waist. This will make it stand out in the best possible light. Dark, wide or medium-width belts are recommended.

Although surgical procedures are already available and provide rapid buttock improvement, exercise along with the right diet can provide long-lasting results without too much investment and side effects. But everyone, of course, decides for himself.

How to visually enlarge the ass: training

If you want to increase your butt, you need to start playing sports. If you just sit on the couch and admire the charms of models or other famous personalities, then you will not get any result. Only hard work will allow you to achieve your goal and you cannot do without sports.
Hang in a prominent place in the apartment a photo of the actress, whose forms are the standard for you and get to work. This simple step will increase your motivation. On the other hand, what can motivate a girl more than attention from men?

To achieve this goal, you need not only strength training, but also cardio loads. Start by walking more. We recommend that you abandon the elevator, if there is one in your house, and only go up the stairs. This will be an excellent stress on the muscles of the legs, in particular the buttocks. Here are some basic rules to follow in training:

• Classes should be regular and should be done at the same time.
• The intensity of the training should be gradually increased.
• No food should be eaten an hour before the start and after the end of the session.
• Exercise in a well-ventilated area, and play your favorite music to improve your mood.
• effective, it is necessary to reduce the amount of fat in the diet, and increase the number of protein compounds.

Each workout should begin with a good warm-up. This should become a rule for you that cannot be ignored. If you work out in the gym, you can pedal on an exercise bike or use a treadmill. At home, a jump rope will be an excellent choice.
Let’s talk about strength exercises that will help you solve the problem. Fitness experts identify only four movements with which you can perfectly work out the buttocks and other leg muscles. They should be the basis of your training program. All other movements can only be auxiliary.

It is very important to engage in weights. If you do not have the opportunity to work with a barbell, then dumbbells are fine. For now, let’s take a look at all of the most effective exercises.

Squats

The bar should rest on the shoulders (beginners should use an empty bar). If you are working with dumbbells, then hold them in your lowered hands. It is very important to do squats with a straightened spine to eliminate negative stress.
Also, make sure that your feet are always firmly pressed to the ground and do not come off it. You need to squat low so that the leg muscles are actively involved in the work. It should also be remembered that all exercises, including this one, are performed at a slow pace and in the complete absence of jerks. Start by doing three sets of 10 reps each.

Lunges

The starting position is the same as the previous movement, regardless of the sports equipment used. From the starting position, it is necessary to step forward with one leg, and the second at this time bends at the knee joint, which should touch the ground. Note that from a technical point of view, this movement is quite difficult, but at the same time very effective. For each leg, do three sets of five reps each.

Legs back

To perform this movement, you will need a special simulator, which can be found in any fitness center. If you are teaching at home, purchase leg weights. Otherwise, do the exercise without weights, but the number of repetitions should be increased. If you are working with any weights, then in three sets it is enough to do 15 reps, otherwise you will have to do 30 abductions per leg.

Deadlift

A very effective movement that allows you to strengthen not only the buttocks, but also other muscles. Often, girls are sure that this movement is intended for men and are greatly mistaken. Place your feet at the level of your shoulder joints, and place the barbell on the ground near your toes.
Begin to bend your legs and grasp the bar with your hands, which should be located on the bar slightly wider than your shoulders. Shift your body weight on your heels and straighten your buttocks completely. After that, lower the projectile, and when there are five centimeters left to the ground, straighten up again. The exercise can also be performed with dumbbells. Do three sets of ten reps each.

Using the movements described above, you can improve the appearance of your leg muscles, including your buttocks. However, do not forget about other power movements, because it is important to harmoniously develop your body. Here it should be said that you should not be afraid of strength training. Without the use of hormonal drugs, you will never be able to gain a large amount of muscle mass.

It is also worth recalling the importance of cardio training. You might just be running or cycling. However, we recommend that you start visiting the pool. By alternating different swimming styles, you can strengthen all the muscles in your body while still providing sufficient aerobic exercise for your body.

Using the Brazilian massage technique

Regular buttock massage is one way increase the ass at home. The Brazilian massage technique allows you to achieve the following results:

• elimination of cellulite;
• increase in muscle tone and strengthening;
• increase in elasticity and tightening of the buttocks.

The butt becomes more voluminous and acquires more attractive shapes and clear lines.

You can ask someone close to you to massage at home who is ready to learn this technique. Its implementation includes several stages.

At the first stage, the “patient” takes a hot shower or bath, after which he lies down on the bed with his stomach down. For the massage, you can use essential oils or special creams to increase the priests. You can also use anti-cellulite products.

How to visually enlarge the butt: clothes

Any fashion designer will tell you with complete confidence that thanks to the right clothes you can hide many figure flaws, including a flat bottom. To make your thighs more attractive, wear jeans with pockets located at the top of your butt.
High-waisted jeans are also great for this task. Such clothes will accentuate a narrow waist and visually enlarge the buttocks. If you want to look great, then you should say goodbye to baggy clothes. You can also use some modern lingerie models. Push-up panties can be an excellent choice for hip enlargement.

They have special inserts that will add extra volume to the buttocks. If you want instant results, rather than expect positive effects from exercise, then underwear can be a great alternative. If we talk about how to visually enlarge the ass, then it is necessary to remember about high heels. they will force you to straighten the spine, and this will increase the visual size of the chest and buttocks.

If the hips have some concavity, then you should not use tight pants made of thin fabric. But you should not pay attention to the thong panties, as they cannot make the buttocks more attractive. Another thing is panties like shorts, which will definitely tighten the buttocks.

To summarize, with the shape of the thigh described above, you should give up tight clothes. If you need to achieve quick results, then pay attention to corrective underwear. Of course, you can’t wear it in the summer, but it should be mandatory in the wardrobe.

Women in the body should pay attention to bell-bottomed trousers. They can add femininity to your hips and make your butt more attractive. Girls with a flat bottom can safely recommend the tunic that has become popular recently. The only important point here is the choice of its length to emphasize the thighs.

Buttock augmentation with creams and sprays

The pharmaceutical market offers to improve the shape with the help of specialized creams and sprays. According to the manufacturers of these funds, this is one of the simplest and most effective methods of how to quickly increase the ass. The composition of preparations for external use contains components that trigger the growth of tissues in the buttocks area and contribute to tightening and elasticity.

Regular use of these types of products additionally allows you to make the skin elastic and prevent the appearance of stretch marks in case of sudden weight loss.

For the best effect, the cream or spray must be applied after a hot shower or bath, so that the active ingredients can be absorbed much faster and deeper. Rub the product with massage movements.

How visually enlarge the ass: food

Speaking about nutrition for buttock augmentation, it should be warned that if you get carried away with this method, you can gain fat. Your nutrition should be literate and balanced. Beautiful buttocks should be not only voluminous, but also elastic. If you have excess fat reserves, then there can be no question of any elasticity. If you have a thin physique, then it may make sense to gain a little mass.
If you have problems with being overweight, then here you should pay special attention to losing weight. Remember that the line between healthy weight gain and fat mass is very thin

The post How to make your waist taller on low-rise jeans with a simple trick first appeared on antiseizurepharm.com.

Monitoring your heart rate during a workout is one of the best ways to monitor the intensity of your workout. Most athletes train specifically with a heart rate monitor, which is optional. It is enough to use a simple stopwatch or monitor the heart rate by the clock in the gym. What an athlete uses when measuring his heart rate (HR) does not really matter, it is much more important what the heart rate should be in training.

How to calculate a safe heart rate for sports?

The generally accepted calculation formula is to find the lower and upper limits of the heart rate. This means that training is effective, during which the heart rate is within the boundaries of these two marks – heart rate indicators.

The lower limit is calculated as follows: the athlete’s age is subtracted from the number “200” and multiplied by the indicator “0, 6 “. If the training athlete is 25 years old, then there are 105 beats per minute. Exercising when the heart rate is below this value is not recommended, since the benefits of training will be minimal.

The upper limit is calculated using a similar formula. The difference is that instead of “0.6”, the coefficient “0.8” is used, that is, for a 25-year-old athlete, this figure is 140 beats per minute. It is not recommended to go beyond the upper limit of the heart rate, as this leads to an increase in the load on the heart muscle.

Athletes do not always take into account the coefficients when finding the upper and lower limits, since they prefer to exercise to the maximum. They train to the limits of 170 to 180 beats in 60 seconds, even taking into account that this is much higher if you subtract their own age from the maximum allowable indicator of 220. And if the pulse reaches such limits, you should reduce the intensity of the workout. Otherwise, there is a possibility of harm to your own health.

To make it easier to navigate without endless counting, you can simply use the table below, guided by which you can easily control your heart rate at varying degrees of training intensity.

Heart rate during cardio training

Measuring heart rate using a stopwatch while running is almost impossible task. And if an athlete is fond of cardio, then he should buy a heart rate monitor for jogging on the street, use the monitoring devices built into exercise bikes and treadmills.

When the goal of cardio is to burn body fat, the pulse should be within the range of 120 and up to 150 beats per minute . Bodybuilders should follow a slightly different pattern to preserve muscle. Cardio should be low-intensity, that is, within a lesson with a duration of 50-60 minutes, the pulse should be in the mode of 120-130 beats.

Pulse on strength training

Experienced athletes do not recommend bringing pulse to the upper limits. The ideal heart rate is the limit of 120-140 beats per minute , maintained from the beginning to the end of the workout. It is necessary to avoid dropping the heart rate below the lower limit, which is why the rest between sets should not be done for more than a minute.

It is not recommended to grab the bar at the maximum heart rate. You must try to keep it within 130 strokes for the entire training. This will strengthen the heart muscle, increase the effectiveness and efficiency of strength training.

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Which muscles are more important than others? An expert on training for the elderly believes that it all starts with one muscle group, which affects body composition and quality of life more than other muscles.

Posted by Charles Staley

Question: Is it possible to identify muscles or muscle groups that older athletes should pay maximum attention to?

Good question with no easy answer. The most accurate and useful answer is personalized, depending on the lifestyle, history of illnesses and injuries. For example, if you have poor posture and are constantly plagued by back pain, you need to start by addressing those issues. But if you give general recommendations, I believe that maximum attention should be paid to the muscles of the legs.

I have several arguments to defend my position, and before you head to the squat rack, I suggest you study them.

Independence and independence

The first and main argument is that on strong and healthy legs you move without assistance. They make you independent. Depleted shoulders are no good either, but sore knees or hip joints have a greater impact on your overall quality of life. As long as you maintain and develop strength in your glutes, hamstrings, and quads, you are more likely to keep critical joints healthy and fully functional.

Returning to freedom of movement, a strong lower body helps you move around your environment without risk. A few months ago, I went to the supermarket wearing rubber slippers. It had rained before that, so my feet were wet. As I stepped onto the smooth tiled supermarket floor, I thought I had to be careful. But caution didn’t help – I slipped and fell anyway.

There were no consequences – I was more upset than physically hurt – but this was my first fall in many years, and it seemed to me a much more significant event than when I fell at the age of twenty. Keep in mind, I’m the type of person who is in the best physical condition of my life at 55 and exercise regularly. In the not so distant past, I was still competing in powerlifting, but a single fall caught my attention and made me think about what might have happened.

It’s good that I have the strength to minimize the consequences of such an incident, but I am aware that in 70 or 80 years, such a fall can have more serious consequences. The stronger your legs, the easier it is for you to stand on them in a difficult situation, and even if you slip and fall, you will most likely get off with a slight fright.

Strong legs provide a “margin of safety”

I often give such an example to my clients. Imagine getting out of a chair; in fact, these are squats with body weight. Now imagine two people getting up from a chair with a heavy barbell over their shoulders; these are box squats. One can squat with a barbell of 150 kg, the second can hardly squat with a weight of 20-25 kg. It is clear that the first squat has a much higher margin of safety, that is, the difference between his current needs and maximum capabilities. Accordingly, he is much less likely to be incapacitated or powerless in the face of circumstances.

To be clear, it is not necessary to increase the power potential indefinitely. It is not always good to be an athlete who squats with a weight of 300 kg, as the damage from the wear and tear of the musculoskeletal system outweighs the benefits of such strength. With such a heavy load on your back, a split second separates you from disability.

Strong legs are the key to strengthening the whole body

The muscles of the legs – more precisely, the calf muscles – are sometimes called the “second heart” because they help return circulating blood from the periphery to the center. The stronger and more muscular your legs are, the more successful they are at this important task.

When done right, leg strength training builds not only strength and muscle mass, but also mobility that protects the knees, hips and lumbar spine. For example, doing the Romanian deadlift correctly stretches the hamstrings. In turn, this helps to preserve the lower back, because you can squat, do deadlifts and lunges without bending in the lumbar spine. Likewise, full-range squats improve ankle mobility, and when the ankles move freely, the knees, hips, and spine are not affected by compensatory changes.

Leg workouts build muscle and burn calories

The legs have the largest muscle mass (at least, it should be so), and therefore they have a stronger effect on the metabolic rate and composition of your body than other muscle groups. Leg exercise burns the most calories. The leg muscles send the strongest anabolic signals throughout the body.

In other words, biceps curls will add volume to your arms, but squats and curls will pump more than just your arms. You will become leaner, leaner and more muscular from head to toe. This is why in my Strong Body program, leg exercises are included in every workout. It makes sense that I put leg exercises at the start of my workout. This is the main part of the process!

Choose optimal exercises

A final word on leg training strategies for older athletes. If you have healthy joints and relatively normal body proportions, there are at least two strategies you can use – hip bends and squats.

If you have sore knees, you will get more benefit with less risk from hip bends. Use appropriate exercises. Do your hip joints or back hurt? It is better to do front squats and lunges than deadlifts or back squats. It is not difficult to collect the entire arsenal of alternative exercises for replacement.

The main point – do what you can do to develop strength, mobility and muscle mass, but within reason. If you have arthritis of the knee, try to maintain strength and mobility by all means, but do not set the goal of squatting with a weight of 200 kg. Even if you can achieve it, the risks are too high.

If you have a hernia of the lumbar spine, slow down in heavy deadlifts. As you get older, competent training takes into account more than just progress. Sometimes you have to think about minimizing damage. When setting your training goals, keep in mind success, but don’t forget the price you have to pay.

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