Health

You may have come across the point of view that over the summer you can eat a lot of fruits and vegetables rich in vitamins, and store a large number of nutrients in the body. In fact, this is not the case. Eating seasonal fruits is tasty, correct, and healthy. But overeating to stay healthy all winter and spring is a waste of time. Together with iHerb expert, nutritionist Galina Grosheva, we figure out why it is impossible to stock up on vitamins for future use and how to cope with winter vitamin deficiency. (more…)

The fitness industry is booming. Yesterday’s Swedish walls in gymnasiums are being transformed into modern gyms with a large number of exercise equipment and improvised equipment for every taste and request. This also applies to running, which we will talk about today.

To keep your body from getting used to training, you need to try different types of cardio and strength training. Morally it helps to find something to do for the soul, physically – to feel and track progress. Professionals are also in constant search: they update training programs, add new exercises. Today the sports world can provide athletes with simulators that allow them to plunge into a new reality and experience unique emotions. For example, the parachute running mode on treadmills,

Parachute work is a common type of training in our time. It is often used by athletes of the average and high level of training and is actively used in SPF (special physical training), where explosive work is required. Some of the key benefits of a parachute are:

• development of strength and endurance;
• improved coordination.

Outdoor athletes can purchase a dedicated jogging parachute. If you like working out in a fitness studio, check with the staff about a special belt, an alternative to a parachute, which is attached to a treadmill. In addition, many clubs are increasingly incorporating this type of exercise into their group training program.

The parachute mode alternates with the athlete’s main training program. It is well suited for varying workouts and achieving better results. Do not despair if you are new to the sport, as the parachute is suitable for all fitness levels with the correct dosage of equipment. The equipment does not create strong pressure on the work of the leg joints: everyone can use it.

The parachute develops strength well, especially for those who train to develop fast muscle fibers. The parachute is ideal for sprinters and those who work long distances: primarily the work is aimed at endurance.

The program has different weight formats and the size of the parachute itself. The load of the parachute is based on the weight of the athlete. You need to be careful when working with a parachute, as with other simulators. Running also develops coordination – one awkward movement during acceleration can lead to injuries and a fall. Regardless of what kind of work is in front of the athlete, during the parachute, the calf muscles, biceps, and quadriceps of the thigh, as well as the muscles of the core, are actively working.

Increasing the load works in several ways. The easiest is to work at an increased speed. A more interesting option is running against the wind. The optimal load is usually set by the coach, analyzing the training of the athlete. But you always have to start with small goals. For example, from short distances of 30 meters and by the end of the workout, smoothly walk up to 100 meters. Again, it all depends on the training program that the coach schedules. If you train on your own, focus on gradual progress, do not try to cover long distances or reach the fastest speed.

• 2 interval segments of 30 or 50 meters (depending on the level of training) with a minute of rest between them;
• Stretch after two intervals to get some rest;
• This is followed by four interval segments of 30 or 50 meters, between which you can rest for a minute;
• After two intervals, rest again by stretching;
• Further increase: two interval segments of 70 or 100 meters, between which rest for a minute;
• Stretching;
• Repetition: two intervals of 70 or 100 meters with a minute of rest between them;
• At the end, take a parachute lift and run another 30 meters at acceleration;
• Final stretch.

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The plank is one of the most challenging fitness exercises. Some people find it easier to do a complex with weights than to stand for a minute in a motionless position when almost all muscles are tense. It feels like you are not working with your own weight, but with an additional 20 kg.

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How to remove the belly fat and whether it makes sense to pump up the abs – these questions worry girls not only before the bathing season. Many of them have been struggling with unwanted deposits for years, but the result never comes. Before you start pumping the abs hard, let’s look at the reasons for the appearance of excess belly fat. (more…)

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Climber is an effective abdominal exercise. It perfectly works the core muscles and helps to achieve the coveted “cubes”. The main load falls on the muscles of the abdomen and thighs, the auxiliary load is on the muscles of the back, buttocks and legs. Regular exercise develops physical endurance and tone your muscles.

No special equipment is required to perform the Climber exercise. Therefore, you can exercise anywhere: at home, in the park, or in the gym.

EXECUTION TECHNIQUE

The Climber exercise can be done in a variety of ways. The main thing is to follow a few general rules:

• Distribute your weight evenly to your arms and legs.
• When moving your legs, do not roll over to the right or left side.
• Draw in your stomach and keep your muscles taut.
• Don’t bend your lower back.
• Straighten your shoulders and keep your shoulder blades apart.
• Bend your arms at the elbows, otherwise the entire load will fall on the elbow joints.
• Breathe evenly.

EXECUTION OPTIONS

Basic exercise “Rock climber”

Why: Workout abs and glutes.

How: Lie on a rug with your hands on the floor and place your palms shoulder-width apart. Raise on your hands without bending your elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position. Repeat the same with your left foot.

Experienced athletes can increase the load. In the video, we show you how to perform a complicated version of the “Climber” exercise with a barbell.

Twisting

Why: Train the abs, obliques and buttocks. Additional stress on the pectoral muscles.

How: Lie on a mat, place your arms shoulder-width apart and rest your palms on the floor. Raise on your hands without bending your elbows. As you exhale, tighten your abdominal muscles, pull your right knee to your left shoulder, while twisting slightly at the waist. While inhaling, return to the starting position and do the same with your left leg.

With expander

Why: The main load on the legs and buttocks, hip biceps training.

How: Tie an expander to your legs just above your knees and take a lying position. Rise on your hands, bending them slightly at the elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and repeat the same with your left leg.

Hands on the bench

Why: Workout the glutes, deltas and core muscles.

How: Get into a prone position and place your hands on the bench. Palms – shoulder width apart. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and do the same with your left leg.

On fitball

Why: Additional stress on the biceps, triceps and deltoid muscles.

How: Lie on the floor and place your hands on the ball. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. The exercise is performed alternately on each leg.

“Rock climber” biped

Why: Train your abs, biceps, back, deltas, core muscles.

How: Lie down on a rug. Spread your arms shoulder-width apart. Keep your body parallel to the floor. As you exhale, raise your arms, contracting your abdominal muscles. In a jump, pull your knees to your chest and return to the starting position while inhaling. Repeat the exercise several times.

No foot landing

Why: Additional stress on the abs and buttocks.

How: Lie down on slightly bent arms. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. As you inhale, quickly change your left leg. Repeat the exercise.

Diagonal steps

Why: Training for the muscles of the thighs and buttocks. Additional stress on the pectoral muscles.

How: Take a prone position and place your arms shoulder-width apart. Your body should be parallel to the floor. As you exhale, pull your right knee toward your left shoulder. While inhaling, return to the starting position and repeat the same with your left leg.

RECOMMENDATIONS

To make your workout as effective as possible, we recommend:

• For beginners, do the exercise with your hands on a raised platform, not on the floor.
• Take your time, build up the pace gradually.
• Do not lift your pelvis too high.
• Observe the position of the body, the body should form a straight line (from shoulders to ankles).
• Straighten your legs and not bend your knees.
• Breathe evenly.
• Perform the optimal number of sets – 4-5.