Fitness

The controversy surrounding training on an empty stomach has been raging in the sports community for years. Enough of both adherents and opponents. In the morning, glycogen stores in the body are depleted, so during training, the body has to spend its own, from the fat layer. This is what supporters of “hungry” sessions appeal to fat burns faster.

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A proper warm-up is just as important as a proper diet or exercise program. Learn how to prepare for exercise and avoid injury. (more…)

In most sports disciplines, the functional development of the legs is the key to the effectiveness of the athlete. Squats are considered the best exercise for training the lower extremities. The element involves several joints and large muscles in the work: quadriceps and gluteus maximus. Due to this, the athlete increases speed and strength. (more…)

We have prepared 7 tips that will make your workout more effective and enjoyable.

1. Can’t start exercising? BUY YOUR NEW BEAUTIFUL TRAINING SHAPE! No girl can resist showing off the new thing that she loves so much. And then you will get involved)

2. Warm-up. Don’t forget, this is a very important part of the workout! Not warming up the muscles – you just can get injured during the workout. That is why the coach will not let you go to training if you are late for the warm-up. He thus worries about your health!

3. Eat before your workout! Under no circumstances should you train hungry. You simply will not have the strength to train and you will not train at full strength. Eat-in 1.5-2 hours. Before training, of course, you can’t eat either)

4. Always train on the same days and at the same time! The body gets used to it and after a while, it will lead you to training. You will feel in your body that it’s the time!

5. Get enough sleep. Thanks to a sufficient amount of sleep, you will not only have time to recover after a workout but also get a better result and throughout the day you will feel cheerful and full of energy!

6. Train with a friend! It’s more fun, it’s harder to miss a workout and it’s very nice to change for the better with your best friend!)

7. Work out with a trainer. Few people have the motivation and willpower to train at full power on their own. We begin to feel sorry for ourselves, “oh, I’m tired, that’s enough”. The coach will not allow you to stop earlier than is necessary for the result!

Do you sometimes feel that when you squat, your muscles are not fully felt or your knees hurt? 

To improve the technique, you can use a few tricks: 

1. Turn your feet out if you can’t keep your knees. Place them slightly wider than your shoulders and turn them 45′. This will greatly reduce the number of errors.
2. Put something under the front of your feet. It can be small dumbbells, a book, or a pancake. This way you will not fall forward, all the weight will go to the heels, and you will be able to better feel the buttocks and the back of the thigh
3. Put a chair or bench in the back. Squat, each time touching the buttocks of this support. It is desirable that at the lower point the angle in the knee joint is 90 ′.
4. Put an elastic band or rope around your knees if they go inward. When squatting, push your knees out to the sides to keep the band taut – this will help “turn on” your glutes.

For those who are just starting to get acquainted with physical culture and sports, we have created a program for beginners ” Starting to lose weight “. You will master the basic exercises for all muscle groups, such as squats, lunges, crunches, planks, push-ups, and many others. Workouts are built in an interval manner, which will allow you to begin to effectively burn excess fat and reduce the volume of your body. 

Overtraining is the same “sports disease” that neither beginners nor professionals are immune from. In the former, it is associated with excessive loads for an unprepared body, and in the latter it overtakes, if desired, to improve the effectiveness of training. Impatience and exercise through pain and fatigue can play a trick on you. Sports disease leads not only to a stop of progress, but also to the loss of accumulated results.

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