STREET WORKOUT

Author: | Category: Fitness

 

Increasingly, in the courtyards and stadiums you can meet a group of young people who enthusiastically twist somersaults and perform such exercises on the uneven bars that one is amazed at the strength, agility and flexibility of the human body. This is nothing more than a new, fashionable and very popular trend in fitness – Street workout.

Street workout paired
STREET WORKOUT – WHAT IS IT?
This is a form of physical training. The peculiarity is that the training is carried out on the street, and horizontal bars, parallel bars, wall bars serve as simulators. Sometimes everything that can be found on the street is used as sports equipment: trees are successfully replacing a horizontal bar, well covers are dumbbells, and a soft lawn is a sports mat.

Street workout for girls
HOW IT ALL BEGAN
The USSR can be considered the progenitor of modern Street workout. In Soviet times, horizontal bars were installed in almost all yards, and the TRP standards were mandatory for everyone. But the massive hobby for workout began with the fact that several American boys posted videos of workouts on the street on the network. And away we go … The idea of ​​unusual activities that make it possible to demonstrate dexterity and strength, many liked.

Street workout on uneven bars
STYLES AND DIRECTIONS
There are attempts to somehow organize the styles, break the workout in directions, taking into account the peculiarity of the execution of the elements. So, conditionally, the following styles can be distinguished:

Ghetto workout – focused on repeating the same exercise frequently. Exercises with a slowdown in time, when the athlete keeps the body in a stance due to muscle strength, also belong to the same style.
Handstand – this style includes all exercises performed in a handstand: push-ups, walking on hands, spichagi (power outputs in a handstand).
Jimbarr is a style originally from Colombia. It combines all the exercises on the horizontal bar: acrobatic sketches, holding the body in an unusual position, stands and candles on the horizontal bar, dismounts, turns and somersaults. In addition to muscle strength, the athlete requires incredible agility and flexibility.
However, it is not possible to clearly distinguish all styles of Street workout. And athletes usually do not dwell on one style, but use elements of all kinds.

Exercises on the horizontal bar
STREET FITNESS FOR EVERYONE
The workout is gradually turning into a powerful sports movement with the well-recognized abbreviation SW. The main goal of the movement was successfully formed by the athletes themselves: to give each person the opportunity to develop strength and spirit, to try on a healthy lifestyle.

Street workout is related to fitness by the fact that preference is given to the development of one’s own body. Do you want to lose weight? Workout will help you lose those hated pounds. Looking to build muscle? Watch some workout videos. Such muscles are every man’s dream.

Street workout is a real sport at its best: effective, interesting and accessible for everyone!

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09 Dec 2020

Good and bad carbs: what is the difference between them

Author: | Category: Health

 

Good and bad carbs – what’s the difference between them? Any nutritionist will say this without hesitation. And people who “have eaten a dog” on various kinds of diets will voice the correct information without any problems, even if they wake them up late at night.

But what about those who have just started to dive into this topic? First of all, do not rush. The world is not divided into black and white, it has long been proven. Therefore, before starting any business, for example, going on a diet, carefully read our article.

Composition of carbohydrates

Carbohydrates are molecules made of oxygen, hydrogen and carbon atoms. Carbohydrates are one of the three most important nutrients, the other two groups of trace elements are proteins and fats.

The main task of carbohydrates, that is, foods containing sugar and starch, is to give the body energy. Almost all carbohydrates, such as fruits, flour and pasta, are broken down into glucose and then burned in the cells of the body, releasing energy. When a person is not using energy, glucose is converted to fat. Thus, excessive consumption of carbohydrates threatens a person with extra pounds. There are four types of these substances in total. Let’s consider them in more detail below.

  1. SugarBasically, all sweet-tasting carbohydrates are sugars. There are two groups of sugars: simple and double. Glucose, fructose, mannose, and galactose are considered simple sugars. This group is also called monosaccharides. Disaccharides or double sugars are sucrose, maltose, and lactose, which are found in mammalian milk.

    Disaccharides are formed during the digestion of starchy foods. With the help of gastric enzymes, starch is degraded to maltose molecules, and at the next stage it is reduced to glucose. Once glucose enters the bloodstream, the sugar level rises.

  2. StarchStarch is one of the main types of polysaccharides. It is found in potatoes, legumes, grain products, and nuts. In the composition of starch, there are several molecules connected to each other.
  3. Unlike disaccharides and monosaccharides, starch is not sweet in taste. Only if you chew a piece of bread or potatoes for a long time, then after a while you will feel a sweet aftertaste.

    This suggests that the digestion of carbohydrates, if a person eats slowly and chews thoroughly, begins in the mouth. Saliva contains ptyalin, a carbohydrate-digesting enzyme that breaks down starch into shorter-chain carbohydrates. The sweetest foods have the shortest carbohydrate chain.

  4. CelluloseFiber fibers are also carbohydrates. A person, due to a lack of digestive enzymes, does not cope well with the digestion of fiber. There are bacterial strains in the colon that are capable of reducing fiber to short-chain fatty acids. The acids give the cells of the intestinal wall energy, due to which the intestinal mucosa regenerates. For this reason, fiber is essential for gut health.
  5. Sugar polyhydric alcoholsPolyhydric sugar alcohols are also considered carbohydrates. They taste like regular sugar, but cause much smaller insulin spikes. This group of carbohydrates includes sorbitol, xylitol and mannitol.

    On average, carbohydrates contain approximately 4.1 kcal per gram. But sugar alcohols contain only 2.4 kcal per gram. This allows them to be used in dietary nutrition. Another benefit of sugar alcohols is that they are not a food source for the bacteria that cause tooth decay. Therefore, xylitol, sorbitol, and mannitol are considered safe for dental health.

    This group of carbohydrates can cause dyspepsia. Many people experience pain and bloating or diarrhea after eating sugar alcohols. But here everything is individual and depends on the dose.

  6. Difference Between Good and Bad Carbohydrates

    Dividing carbs into “good” and “bad” is a mistake. Distinguish between complex (slow) and simple (fast) carbohydrates.

  7. Their difference is in the rate of splitting. The body spends little time and energy on digesting fast carbohydrates such as candy, desserts, rolls and dairy products. Perhaps for this reason, almost all people adore sweet food. The body signals to us that these products are the most beneficial in terms of energy resources.

    To process complex carbohydrates, the body has to work hard. Digestion of both fiber and starch will take a lot of energy. As a result, glucose enters the bloodstream more slowly, which allows for a long time not to feel hungry.

    It was conceived by nature that the human body first of all needed complex carbohydrates and easily digested them. After all, fruits, vegetables and grains were always available to our ancestors, but fast carbohydrates had to be tried to get. So, in order to feast on honey, the ancient people had to fight with dangerous insects. The extracted delicacy became the reason for a big celebration.

  8. Are high carbohydrates good or bad? Stick to a simple rule – add more complex carbohydrates to your diet and cut down on simple ones. This will be better for your body. The only challenge you may face is distinguishing between bad and good carbs.

    Sources of good and bad carbohydrates

    Let’s list the carbohydrate-containing foods that are rich in important micronutrients and can energize you. You will not find harmful chemical additives in their composition:

    • Unprocessed (flattened) oats.
    • Whole, unprocessed grains such as wheat, millet, quinoa, spelled.
    • Legumes: chickpeas, black beans, Turkish beans, and mung beans.
    • Organic vegetables: carrots, red potatoes, beets, pumpkin, sweet potatoes.
    • Natural fruits and berries such as tomatoes and all types of citrus fruits.
    • Natural seeds and nuts.
  9. Unlike the previous list, “bad” carbohydrates have no nutritional value. They also lack fiber. For this reason, “fast” carbohydrates impair health and make you feel unwell. What are these products?
    • Baking, i.e. bread, muffins, rolls, etc.
    • Beverages that contain sweeteners: Milkshakes and fruit juice shakes, soda, energy drinks, alcohol, tea, coffee, or sugar smoothies.
    • Packaged breakfasts and snacks: muesli, including in bars, cereals, marmalade.
    • Heat-treated foods, i.e. chips, fries, frozen convenience foods, pizza dough.
    • Confectionery, that is, sweets, chocolates, cakes, cookies.
    • All kinds of white flour pasta and couscous.

  10. 7 foods that contain healthy carbohydrates

    1. Non-starchy vegetablesBroccoli, cauliflower, curly and white cabbage, zucchini, asparagus and spinach are vegetables that do not contain starch, but are rich in complex carbohydrates. It is these foods that give your body a feeling of fullness and many nutrients. To help them digest better, but remain useful, subject them to minimal heat treatment. For example, lightly sauté, double-cook, or make a stew.
    2. PumpkinPumpkin has much less starch and carbohydrates than potatoes and cereals. In addition, it is less high in calories. Supplement your diet with different varieties of pumpkin. Cooking with this product is easy. It is enough just to fry it with other vegetables or separately. Many will love pumpkin puree soup. It is also good for baking muffins and pies.
    3. BuckwheatBuckwheat is completely gluten-free, but it contains a large amount of vitamins and minerals. Unlike other grains, buckwheat is rich in fiber and protein.
    4. Include buckwheat in your diet and you can lower not only your cholesterol levels, but also your blood pressure. In addition, it is an excellent diabetes prevention. Buckwheat porridge is able to put in order digestion. It saturates perfectly, therefore it is recommended for those who decided to lose weight. It can replace the annoying oatmeal. We also recommend trying the soba buckwheat noodles so popular in Asia.
    5. BeetBeets contain betaine, a substance that prevents the development of non-alcoholic fatty liver disease. But betaine not only effectively fights the accumulation of fat in the liver, it activates the secretion of bile and thereby speeds up digestion. Pectin contained in beets normalizes intestinal microflora. The vegetable can be eaten raw, or you can cook it. A delicious side dish is obtained by frying beets in olive oil with the addition of herbs and seasoning with herbs. Beets are also suitable for salads.
    6. Peas, beans, lentilsLegumes are full of fiber, folic acid, magnesium and B vitamins. Due to their high fiber and protein content, peas, beans and lentils satisfy hunger for a long time, help keep cholesterol and blood sugar levels normal. Add the beans to soup, salad, or vegetable stew, or serve as a side dish.
    7. QuinoaQuinoa is high in protein and fiber. This dish is great for filling and, when consumed regularly, helps stabilize blood sugar levels. This cereal contains many useful trace elements, vitamins and antioxidants: magnesium, phosphorus, iron, folic acid, quercetin. Before cooking, the cereals should be thoroughly washed with a sieve. This will remove the bitter shell (saponin) that gives the dish a soapy flavor.
    8. BananasBanana is the most nutritious, starchy and sweetest fruit. But at the same time, it is rich in potassium, which helps to normalize blood pressure and helps to remove excess fluid from the body. Unripe bananas contain a lot of pectin, starch and other fibers that restore the intestinal microflora.

      As it ripens, the fibers turn into sugars. Therefore, it is recommended to consume bananas while they are slightly green. They are especially beneficial at this stage of ripeness, as fiber is not digested by the body, which helps to equalize blood sugar levels. It is best to eat bananas with healthy proteins and fats, such as peanut butter.

      1. Which food groups should be consumed and in what quantity depends on the age of a particular person, his lifestyle and whether he has certain diseases. The choice of the type of carbohydrates is also influenced by the hormonal balance in the body, the quality of the digestive system and even the physique.

      Glycemic index and glycemic load

      Avoiding fast carbs would be a mistake. And let’s see why. Good and bad carbohydrates have different effects on blood sugar levels. For example, complex potato starch and high GI glucose are processed quickly. Simple fructose, on the other hand, breaks down slowly. If a person consumes a lot of “bad” carbohydrates and at the same time does not exercise much, then he develops high insulin resistance. This is followed by an increase in body weight, hypertension appears, and the level of “good” cholesterol decreases.

      This is how metabolic syndrome manifests itself, which causes many diseases, including type 2 diabetes and oncology.

      The lower the glycemic index, the slower carbohydrates are digested. After eating foods with a low GI, there is no sudden jump in sugar. However, it would be a mistake to think of foods with a high GI as harmful and those with a low GI as healthy.

      Evaluating the benefits of products should be based on a more complex indicator, which includes assessing the amount of nutrients taking into account concentration. For example, the GI of a watermelon is quite high, but if you remember that it contains 60% water, it turns out that the amount of carbohydrates per 100 grams of watermelon is not so great. This is the glycemic load, which is measured as the GI content per 1 bread unit.

      2 basic rules for eating carbohydrates

      First, eat only quality food. We are talking about carbohydrates that nature gave us. Replace corn flakes with whole corn kernels. Eat orange instead of orange juice. Prefer brown rice over white rice. In other words, cut out refined and processed carbs as much as possible.

      Second, minimize artificial carbohydrates, that is, foods that have been over-processed. Typically, these foods are water-free and loaded with salt, sugar, and unhealthy calories. No good housewife would consider such products a complete meal.

      Let’s summarize. It’s no secret that our health depends on the quality of our food. To feel great, you need to responsibly approach your diet. Give preference to foods that suit you and cut empty calories. 

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04 Dec 2020

What are nutrients and why are they so necessary

Author: | Category: Food Facts

 

Many people who want to switch to proper nutrition can be confused in terms that are somehow related to a healthy lifestyle. For example, not everyone has an idea of ​​what nutrients are. A certain amount of knowledge will help to understand the situation.

So, having a clear understanding of the nutrients, it is much easier to determine the right menu for yourself. A person’s diet should be formed not only based on the calorie content of certain dishes, but also taking into account the composition of the products. Only in this case can you count on the fact that the diet will really be healthy.

What are nutrients and why are they so necessary

The term nutrients means biologically active elements of food that determine the life support of the body. Literally translated from English, it means – nutrients. There are macro- and micronutrients. The first group includes critical nutrients, that is, proteins, carbohydrates and fats – the main food organic compounds, and the second group includes additional elements – minerals, vitamins and antioxidants.

The need for nutrients is huge, because it is they who are involved in metabolic processes. It is they who are converted through metabolism, and the body is saturated with energy from the calories received. And micronutrients provide local functionality of organs and systems. For example, iodine creates all the necessary conditions for the proper functioning of the thyroid gland.

As a result, the body receives less nutrients and a condition called micronutrient deficiency occurs. Iron deficiency is most commonly felt, leading to iron deficiency anemia. To check the general condition, it is recommended to donate blood and assess the level of hemoglobin. In any case, if unpleasant symptoms appear in the form of malaise and weakness, you should consult a doctor. And already he will conduct a thorough research and find out if there is a lack of nutrients and how much is needed.

Common Nutrient Classification

As already mentioned, all nutrients are divided into two large groups: micronutrients are groups of substances necessary for local functioning (minerals and vitamins) and macronutrients that make up the main classes of organic nutrients (proteins, fats, carbohydrates, water). In addition to the main classes, there are more than ten other types of substances required by the body. But we will consider in detail only the most important ones.

  1. MacronutrientsThis is a class of essential nutrients that the body needs in significant quantities to support life. They are a resource for obtaining energy, providing vitality to all systems and organs. These substances are recognized as proteins, carbohydrates and fats – the foundation for a healthy and balanced diet.
    • Protein

    Protein is the number one nutrient. The whole organism, all muscles, organs and even cells – everything is protein. Proteins are classified as fast and slow.

    The fast ones include those that contain the most fragmented amino acids in the composition. In order to process and assimilate them, the body makes almost no effort. Egg or milk proteins are fast food nutrients. Their need for the body is especially high after physical exertion.

    Slow proteins are those nutrients that contain amino acids that are tightly bound together. Due to this feature, the protein is processed for a long time, and for a long time provides the body with energy. It is best to include protein in the diet not late in the evening or in the morning, given the lack of snacks. Cottage cheese and low-fat cheeses are ideal.

    • Fats

    Many people believe that fatty foods are harmful and should be eliminated from the diet. This is not entirely true. Fats can be divided into two groups: saturated and unsaturated. It is necessary to figure out which fats the body can do without, and which not. Saturated fats include fast food, sauces, cold meats, and butter. They should be consumed to a minimum. The daily dosage of saturated fat is equivalent to a piece of butter in 10 g. Unsaturated fats are nutrients that have great benefits for the body, their consumption should not be sharply limited.

    • Carbohydrates

    The most complex and large-scale group of nutrients is carbohydrates. A large number of people are overweight and have other health problems. The reason for this is the excessive consumption of carbohydrate foods. All kinds of baked goods, fast food, potatoes, bread, sweets and cakes – all this incredibly overloads the body, forcing the metabolic system to work hard.

    The group of carbohydrates is divided into complex and simple. The subgroup of simple carbohydrates includes glucose and fructose. Some starches and fiber are complex. The function of these nutrients, the degree of benefit or harm, depends on the glycemic index of the nutrient – that is, the rate that is required to increase the blood sugar.

    • Cellulose

    Fiber belongs to the complex carbohydrate class. The main feature is that this type of nutrient is absolutely not digested in the stomach and is not absorbed in the body. However, the benefits of fiber are great, as it enhances intestinal motility and aids digestion and stabilizes sugar levels.

  3. MicronutrientsThis class includes vitamins, minerals, trace elements, antioxidants and phytonutrients. They are necessary for the body in the same way as macronutrients, but their daily intake is much lower and is measured in hundredths, and sometimes even thousandths of a gram.
    • Vitamins

    There is no calorie content in this subclass of substances. Vitamins are nutrients that are not a resource for energy. Their role is determined by the local function of organs and their systems.

    • Minerals

    This type of nutrient is composed of macro and micronutrients. Macronutrients include phosphorus, sulfur, sodium, potassium, chlorine, magnesium, and calcium. There are several times more trace elements. All of them serve for the benefit of metabolic work.

  5. Chondroprotectors are a type of nutrient that determines metabolic processes in bone and cartilage tissue. For example, the micronutrient glucosamine has an effect on joint fluid density. It can be found in animal foods such as skin, tendons, cartilage, and bones. In addition, it can be used in the form of dietary supplements.

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01 Dec 2020

EXERCISES FOR THE BUTTOCKS

Author: | Category: Fitness

 

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

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25 Nov 2020

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

Author: | Category: Fitness

 

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.

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23 Nov 2020

HOW OFTEN DO YOU NEED TO INCREASE THE LOAD?

Author: | Category: Food Facts

 

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.

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21 Nov 2020

SPORTS NUTRITION: HOW TO TAKE AND CHOOSE

Author: | Category: Fitness

 

“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!

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19 Nov 2020

WARM UP BEFORE WORKOUT, EXERCISE

Author: | Category: Health

 

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.

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07 Nov 2020

BASIC EXERCISES: WHAT IS THEIR ROLE IN FITNESS

Author: | Category: 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.

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04 Nov 2020

SPORTS NUTRITION FOR WEIGHT LOSS

Author: | Category: Health

 

You said goodbye to bad habits, started playing sports and completely rebuilt to a healthy lifestyle, but the extra pounds still do not let you forget about yourself? Achieving a slender figure and easy gait will not work quickly. A healthy body requires complex work.

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30 Oct 2020