Monthly Archives: November 2020

EXERCISES FOR THE BUTTOCKS

There is no wonderful way to perfect your glutes right away. This can be done with exercises that target the muscles of the buttocks at home. If your ass has a minimum of muscles, there can be no question of any beautiful shape. Dieting and burning fat won’t help either. The buttocks will simply shrink slightly and be flabby. The only thing you can do here is to set aside a couple of hours a week for exercise. It is not difficult, and the result will please not only you! Try it!

EXERCISES FOR THE HIPS

Exercise 1.

 

Starting position. We rest on our knees and elbows: the palms are turned inward, the elbows are under the shoulders, and the knees are under the hips.

Exercise. It is necessary to raise the leg bent at the knee to the level of the pelvis and again lower it almost to the floor.

Important: When you lift your leg, your upper body and thigh should be in line. And in order not to cause lordosis of the sacral spine, strain the abdominal muscles.

 

  • Beginners: 3-4 sets of 4-7 times, then change legs
  • Prepared: 4-5 approaches 14-22 times, then change legs

Exercise 2.

Starting position. Stand straight, stretch your arms forward, spread your legs shoulder-width apart, pull your shoulders back.

Exercise. Bend your legs. Pull your pelvis back as if you were about to sit in a chair. Tilt your upper body forward slightly for alignment. Then return to the starting position.

Important: in the semi-squat position, the buttocks should not be lower than the knees.

 

  • Beginners: 2-4 sets of 4-7 times
  • Prepared: 5-6 approaches 15-23 times

 

 

EXERCISE 3.

Starting position. Lie on your back with your legs bent at the knees, rest your heels on the floor, put your hands along your torso.

Exercise. Place your hands on the floor and lift your pelvis. The hips and upper body should be in one line. Then lower the cabinet back down to the floor.

 

  • Beginners: 3-4 sets of 4-7 times
  • Prepared: 4-5 approaches 14-22 times

 

 

EXERCISE 4.

Starting position. Lie on your back and, bending your knees, rest your heels on the floor, put your hands along your torso.

Exercise. Keep your pelvis in a raised position and straighten each leg in turn. The hips should be level with each other, and the pelvis should remain raised.

 

  • Beginners: 3-4 sets of 4-7 times
  • Prepared: 4-5 approaches 14-22 times

 

 

EXERCISE 5.

Starting position. Lie on your stomach with a towel under your stomach for support. Put your legs together and bend at the knees, let your head rest on your hands.

Exercise. First, tighten the muscles in your glutes, legs, and abdomen. Then try raising your knees a couple of centimeters off the floor. Return slowly to the starting position.

Important: Raise your knees slowly, not abruptly.

 

  • Beginners: 2-4 sets of 4-7 times
  • Prepared: 5-6 approaches 15-23 times
 

25 Nov 2020

SQUEEZING THE MAXIMUM: 10 WAYS TO MAKE YOUR WORKOUT MORE EFFECTIVE

You sleep at least 8 hours a day, exclude fast food from your diet, and try to visit the gym regularly. The extra centimeters slowly melt away, and the muscles acquire a beautiful relief. The result is achieved slowly, but it is! Want to speed up the process?

As practice shows, following only basic recommendations is not enough to do fitness really effectively. To get the most out of your workouts, take note of our tips.

1. COMBINE AEROBIC AND STRENGTH EXERCISES

The importance of both types of exercise should not be underestimated. The former develop the endurance of the heart, blood vessels and the body as a whole, the latter – the strength of bone tissue and strength. Ideal balance: 60% of the workout is aerobic exercise, 40% is strength. At the same time, the latter are best performed at the beginning of the training, since they require more carbohydrate consumption.

 

2. DO NOT LOAD ALL MUSCLES IN ONE WORKOUT

Make a work plan outlining the days of the week and muscle groups that will be used on those days. For example, Monday: shoulders, back, abs; Tuesday: abs, back, biceps, triceps, etc. This approach allows you to effectively work out each group and gives you time to recover. At the same time, it is advisable to load the muscles of the back and abs at each workout.

3. WORK WITH A COACH

Your investment in a personal trainer pays off quickly. But if it is not possible to always work with a specialist, spend at least the first few weeks in individual training. You will assess your form, learn the basics of fitness and get a workout plan.

 

4. INCREASE THE LOAD

Muscles quickly adapt to the load: the exercises that recently wore you down may become ineffective today. Don’t get stuck in your comfort zone and look for new approaches to your workout. For example, do the usual exercises in reverse order.

5. REPLACE FAST CARBOHYDRATES WITH SLOW ONES

Fast carbohydrates, found in most sweets and fruits, soft wheat products and baked goods, provide us with energy for a couple of hours maximum, while slow carbohydrates provide 3-4 hours. Therefore, before training, it is better to have a snack with vegetables, unprocessed cereal porridge and other “energy” dishes.

 

6. EXERCISE IN THE MORNING

Especially if you want to lose weight. In the morning, the body burns more calories, and fitness energizes the whole day.

7. EXERCISE HARDER, BUT SLOWER

“Feel” every movement. The muscles are loaded more when you exercise slowly.

 

8. ACHIEVE MUSCLE BURNING

The burning sensation is a consequence of capillarization, which provides an increase in muscle mass. Strive for this feeling, but don’t overdo it. The pain that borders on the burning sensation will not lead to anything good.

9. WARM UP THE BODY AFTER EXERCISE

Go to the sauna or bath. If you don’t have enough time for such pleasure, take a hot bath. Deep heating will remove unnecessary substances from the body and quickly restore muscles.

 

10. KEEP YOUR GYM BAG FOLDED

This is an incredibly healthy habit. When all the things are assembled, the likelihood that Laziness will come up with an excuse not to train is much lower.

By following these simple tips, you will greatly increase your training efficiency. A personal trainer will give you more useful recommendations.

 

23 Nov 2020

HOW OFTEN DO YOU NEED TO INCREASE THE LOAD?

Over time, the body gets used to any load. The meaning of the training process is development, movement forward. You most likely know that you need to constantly increase the intensity and magnitude of the loads, and do it gradually and competently. There are a lot of building parameters – these are working weight, the number of approaches, the time for rest pauses, etc.

PLANNING IS HALF THE BATTLE

If you want to become strong, healthy, resilient (emphasize the necessary), it is important to calculate your path from the beginning of the exercise to a measurable result. As in professional sports, in fitness it is important to observe periodization – this is a cyclical change in the intensity, focus, and type of training. Simply put, in order to achieve a goal, on the way to it, you need to correctly build and complete intermediate tasks that will eventually bring you closer to the result.

It is imperative to plan training loads (the more detailed the better):

  • exercises;
  • number of sets;
  • number of repetitions;
  • warm-up weights with a special warm-up;
  • the working weight of the projectile;
  • the pace of the exercise;
  • rest-pause time.

HOW OFTEN DO YOU CHANGE THE PROGRAM?

The current program should be scheduled for at least 4–6 weeks since during this time any physical quality develops best – strength, endurance, speed. If you continue to do the same thing, the results from training will gradually begin to fade away.

Beginners can change their training program even more often – every 2-3 weeks. This mode is optimal for the body’s systems to adapt to the load.

If the work experience is long enough, the stability of the nervous system and the level of general physical fitness are at a decent level, the duration of one program may be longer. But more often it does not exceed 2-3 months.

 

21 Nov 2020

SPORTS NUTRITION: HOW TO TAKE AND CHOOSE

“What is sports nutrition for?” – perhaps this question was asked by everyone who at least once came into contact with fitness. Only a specialist – an instructor or an experienced athlete can give an exhaustive answer to it. 

WHAT IS SPORTS NUTRITION

A balanced diet combined with regular exercise is a versatile formula to meet your personal athletic goal. The result will not be long in coming if you fulfill both points of this condition by 100%.

Most people have difficulty in shaping their diet. Calculation of proteins, fats, carbohydrates and other nutrients is not an easy task that requires special knowledge and qualified support.

Experts have found a solution – they released sports nutrition, a special class of food products in the form of dietary supplements. Its assortment includes preparations containing the necessary components for the formation and maintenance of good physical shape.

Why do you need to take

Sports nutrition is your personal assistant on the way to your dream figure. It replenishes the balance of nutrients in the body and, depending on the type of product, contributes to an intensive set of muscle mass, weight loss without harm to health, quick recovery after exhausting workouts, etc.

Sportpit is suitable only for those people who have had physical activity or are engaged in bodybuilding for a long time. Before thinking about taking it, you need to set a goal and start playing sports systematically: train for an hour at least 3 times a week.

It is not recommended for beginners in fitness to immediately take sports nutrition. For the harmonious development of the muscles, the body’s own resources are sufficient at first. However, if exercise has become a part of your daily routine and you feel the need for additional nutrients, you might consider taking a sports nutrition supplement.

HOW TO CHOOSE SPORTS NUTRITION

FOR MUSCLE GROWTH

Protein shakes. A sports nutrition product that is 85-100% pure protein. It is in great demand among athletes seeking to gain muscle mass.

Carbohydrate blends. Supplements designed for lean people with fast metabolism. They increase lipid and muscle tissue, and also normalize all metabolic processes in the body.

SLIMMING

Fat burners. Weight loss mixtures. They contain omega-3, L-carnitine, guarana, caffeine, which stimulate metabolic processes and break down fats.

Amino acid complexes. The supplement is based on split proteins, including BCAA amino acids, which are not synthesized by the body on its own. They are involved in the absorption of nutrients and counteract the accumulation of fat.

RECOVERY

Vitamin and mineral supplements. A large number of physical activities wears out the body and leads to a deficiency of vitamins and minerals. Supplements replace their quantity and support immunity.

HOW TO DRAW UP A NUTRITION PROGRAM

Please consult your doctor and fitness instructor before taking sports nutrition. The products have a number of contraindications. Together with specialists, you can choose the best supplement option and calculate the dosage taking into account the characteristics of your health. As a rule, sports nutrition is taken under the supervision of a personal trainer during exercise, one hour or just before training.

The team of experienced trainers of the Mango club provides comprehensive fitness support: from drawing up an individual training program to a specific nutrition and sleep plan.

Sign up for classes – achieve an amazing fitness effect with the support of a personal trainer!

 

19 Nov 2020

WARM UP BEFORE WORKOUT, EXERCISE

Warming up in sports is very important. It improves blood circulation in muscle groups, joints, ligaments and tendons that will tighten during the bulk of your workout.

The warm-up format depends on what kind of loads you need to prepare the body for. It is desirable that it be as close as possible to the exercise biomechanics of the main part of the program. For example, it is inappropriate to warm up on a treadmill before training with an emphasis on working out the “top” muscles.

Another warm-up task is the right attitude to work. Indeed, during training, you will need to focus on the technique of complex multi-joint exercises and constantly monitor your feelings.

HOW TO WARM UP BEFORE TRAINING?
A correctly performed warm-up prevents muscle imbalance – uneven development of muscle groups. Calisthenics exercises (performed with your own weight) increase your overall fitness level.

It is desirable that the warm-up part should not exceed 10-15 minutes, not be overly intense and at the same time solve all the above-mentioned problems. During such training, the required physical qualities will manifest themselves in the best possible way.

Warm-up exercises
We have selected effective warm-up exercises for you.

PUSHUPS
Warm Up Exercise – Classic Floor Pushups
A good warm-up exercise is push-ups. They have a beneficial effect on the cardiovascular system – the muscles begin to be intensively supplied with blood.

So, take an emphasis on the floor and place your palms shoulder-width apart. Different muscles will work depending on the distance between the arms. The best option is to keep your hands shoulder-width apart. This position of the palms allows you to work out the triceps, pectoral and deltoid muscles, as well as the abdominals.

During push-ups, the elbows move along the body, but spread them to the sides. The body must be kept straight – do not bend or lift the buttocks up. As you descend, breathe in, as you rise, exhale.

BULGARIAN SPLIT SQUATS
Doing the Bulgarian split squat exercise
A very effective exercise for the lower body. It dries the legs and tightens the buttocks.

Stand with your back to the bench, one deep step away. Place one foot on it. If your muscles are trained, you can use dumbbells. Lower into a squat to parallel the thigh of your supporting leg with the floor. Getting up from the squat, push off with the heel – this will additionally load the buttocks. Important: keep your back straight, do not lean forward. The pace is fast.

HYPEREXTENSION IN THE SIMULATOR
Exercise for the back hyperextension
Hyperextension strengthens the lumbar back muscles well. This exercise is for those who want to become the owner of a wasp waist.

Walk up to the “Roman chair” and adjust the height to suit you. The front bolsters should be at the end of the lower back and hips. Place your feet under the bottom roller. The back should be in line with the legs. The arms are crossed over the chest. This is the starting position.

Lean forward about 60 ° and round your back slightly. The gluteal muscles are tense. Then gently rise to the starting position. When tilting – inhale, when lifting – exhale.

You can learn more about other useful exercises in our fitness club. Sign up for personal training – the instructor will develop an individual warm-up program for you and follow the exercise technique.

 

07 Nov 2020

BASIC EXERCISES: WHAT IS THEIR ROLE IN FITNESS

Beginners are wondering – what exercises to start with? We answer: with those that use the maximum possible number of muscles – multi-joint or basic. It is the “base” that helps to gain muscle mass and increase strength. Any training program is based on these exercises.  

“GOLDEN THREE”

Allocate the “golden three” of basic exercises:

  1. Bench press.
  2. Deadlift.
  3. Barbell squats.
  4. In combination, these exercises allow you to work out the largest muscle layers: the shoulder girdle, back, and legs. The entire training process is based on them, they lay the foundation for future muscle volumes.

    BASIC OR INSULATING?

    Newbies in the gym often ignore basic fitness exercises and put more emphasis on isolation exercises. The latter work out a specific muscle group, therefore, to build up volumes, it is more efficient to perform exactly the “base”. You need to focus on insulating later to give the muscle relief.

    Progress in working weights is important for muscle growth, not maximum weights. Basic exercises involve up to 70% of the muscle groups in the body. The body is unpleasant when it is so stressed, and in response, it turns on protective-compensatory mechanisms that trigger the growth of muscle mass.

    At the same time, muscles do not grow locally, as with isolated exercises, but in a complex manner. All layers are trained, not just biceps or triceps.

  5. THE ADVANTAGES OF THE “BASE”

    1. The entire muscle mass is comprehensively worked out, all body systems are trained.
    2. Anabolic ( testosterone ) and corticosteroid hormones ( growth hormone ) are released into the bloodstream.
    3. More nutrients are consumed, which means more fat cells are burned.
    4. The coordination of movements is being honed.
    5. The level of hormones of happiness rises, the mood improves.
    6. Metabolism accelerates, aging mechanisms slow down.
    7. Movement maximally corresponds to the anatomy of the human osteoarticular system, therefore, the risk factor during exercise is minimized.
    8. A lot of energy is consumed, since several muscle groups work at once, distributing the load among themselves.
    9. The ligamentous and articular apparatus is strengthened, as a result of which the muscles grow faster.

    WHERE BEGINNERS GO WRONG

    Thoughtless exercise on an unprepared body may not give results or even harm. So that the efforts are not in vain, you need to correctly set the technique of training. It is advisable to consult with a trainer to design an optimal training program with the correct combination of exercises.

    Also, do not forget: to achieve maximum results, it is worth combining training with proper nutrition. With an integrated approach, the effect will not belong in coming.

    BASIC TRAINING PROGRAM

    It is optimal for the first time to carry out Full Body workouts with the involvement of the main muscle groups. We recommend that beginners adhere to the circular format of classes according to the following scheme.

    Circular format

    1. Squats.
    2. “Army” bench press standing.
    3. Pull-ups. If you find it difficult to pull yourself up, we recommend using a gravitron. It will allow you to correctly put the pull-up technique.
    4. Hyperextension. The need to use additional weights is determined individually.
    5. Hanging leg raises or resting on the forearms in the simulator. It is advisable to start by lifting the legs, bent at the knees.

    Working approaches are best repeated 12-15 times. No refusal. If you’re a beginner, rest up to two minutes between exercises. There should be no more than 3-4 minutes between laps.

    During one workout, the number of laps with working approaches can vary, but in the first stages, there should be at least two of them.

    Warming up

    Warm-up all joints before each workout. perform lightweight exercise options that will occur in further training. Use minimal or no weight at all.

    If the interval between warm-up and working weight is long, do another warm-up lap at 75% of your working weight. Eliminate weightless exercise.

 

04 Nov 2020