Libellés

vendredi 15 novembre 2013

Slim down on the mat


Aerobic treadmill exercise provide strength gain and weight loss , with this type of physical activity a great ally of athletes who seek to reduce the percentage of body fat.

Here are some tips for using the treadmill :

- Treadmill and bodybuilding : run or walk after bodybuilding training because the exercises with weight significantly accelerate metabolism , thus optimizing fat burning during aerobic activity performed on the treadmill ;

- Type of workout : make the option for a workout that consists of intercalated speed variation . Soon after the explosion , when the heart rate this higher , more pronounced fat burning occurs
 . To optimize lipose is advisable to combine a fast walking, jogging explosion and walk slower
.Training 40 minutes can be divided into 04 series as follows:
- 05 minutes of brisk walking at a speed of 6.5 km / h
;- 02 minutes of running at the speed of 9.5 km / h ;
- 03 minutes walk slower in speed of 4.5 km / h ( at this time the peak in fat burning occurs )

 .The training should be guided by physical education professionals , nutritionists and doctors . Success for fat loss and lean mass gain is the combination of balanced diet , proper exercise and supplementation

.GOOD PRACTICE ...

jeudi 14 novembre 2013

Councils to muscle his abs

How to get a flat stomach ? To start do not forget to do exercises for the abdominals is not a panacea . To lose stomach fat fast, a balanced diet is as important as training. Do weight training without paying attention to what you eat limit your results. We advise you to look at our sports nutrition products to put the odds on your side to remove your curves and your centimeters of fat too . Here are our 15 tips and tricks to strengthen your abs and have a slim stomach.

order

Although the order of the exercises is secondary to the development of abs , the lower part of the rectus is weaker and requires greater coordination among most practitioners. In general , start with exercises that seek lower abs before the upper and obliques , but you can switch from time to time .

breathing

We must learn to breathe properly if it does not come instinctively . When you work the abs , inhale during the relaxation phase and exhale forcefully during contraction . While emptying the lungs promotes a more complete and intense contraction.

variety

Once you have mastered the basic exercises and built a solid foundation , add different exercises to train your abs . Choose a variety of movements performs two functions : shocking the muscles so they do not get used to the same exercise . It also allows them to work from different angles , which optimizes their development by increasing the recruitment of muscle fibers.

Spinal alignment

Although there is a bending of the spine in most abdominal exercises (especially the top ones ) , keep the neck, head and shoulders aligned in the effort. Correct position avoid the risk of neck injuries . The positioning of the hands plays an important role in maintaining this alignment. If you cross your fingers behind your head , you'll probably pull forward and it will not be aligned . Instead, put your hands behind your ears or on the temples .

Contraction of the abdominal

To get the most from any exercise , we need to focus on the sensation of contraction of the target muscle and this is particularly true for the abs . Often beginners sin of lack of discipline and experience while experienced practitioners sometimes lose concentration needed to feel the muscle concentration to 100%. Without this mental effort , the technique may deteriorate and a good ab workout will become a purely mechanical work. You may find it helpful to place a hand on your abs , not only physically feel the contraction , but also to remind you to focus your attention on the movement and maintain the contraction for a moment.

Sets and repetitions

Follow this bodybuilding program for abs if you need a work plan . In general, there is a series of 10 to 15 repetitions if you want thicker and more pronounced abs , 15-25 reps for volume and a little more muscular endurance, and more than 25 repetitions if you want a flat stomach, but not bulky muscles .

lumbar

Virtually any muscle group antagonist group that must lead to ensure symmetry and balance (biceps / triceps , hamstrings / quadriceps , etc. . ) . For abs, lower back muscles are antagonists . Exercises such as back extensions or deadlift must be in your program to avoid an imbalance in muscle development .

Basic movements

To perform advanced exercises for the abs , you have to have the strength and coordination. Beginners will have to start with simple exercises bases. As you become stronger and better coordinated , you can incorporate more complex exercises in your program if you try to do it without adequate preparation, there is a danger of poor performance , hence ineffective training and / or injury . Beginners should not worry too much about either achieve their goal at all costs reps : just take a break and then repeat the exercise .

mardi 5 novembre 2013

Taking mass


The muscle mass is a phase of strength training of combining intensive training and strong excess supply , in order to gain weight and muscle very quickly .
The muscle mass is the period of training during which we try to gain muscle faster than usual. Is simply to find a higher volume, or to pass a landing, in case of stagnation .

Bulking
One might think that this period is used throughout the year , but this is not the case . A muscle mass is a specific period during which we eat in large quantities , train hard and rest as much as possible, to place the body in an anabolic state , to force him to take on the mass and to grow muscles.
It is unfortunately not possible to maintain this period too long, because after a while the body saturates and starts to store too much fat . In addition, the risk of injury increases , along with the rapid increase in performance.

The expected weight gain is 5 to 10kg in 2 or 3 months. But beware, this weight gain is never as pure muscle, there is always a proportion, more or less , of fat. This excess fat will be removed later during a dry , to keep the muscles acquired during the muscle mass .
Taking mass saves muscle faster than usual training. And thanks to some legal techniques ( doping is not one) , it is possible to increase his muscle size more quickly. This is primarily through nutrition, supplementation and especially around your training. Of course, your weight training program must also be adapted to optimize gains .

Finally, as discussed in detail , some seek to gain lean muscle , or to a ground dry , so without gaining fat. Unfortunately , although it is theoretically possible, it turns out that it is virtually impossible in reality .