Strength Training with Weights

Author: | Category: Fitness

 

Power training

Weight training is very helpful. The results of the research have revealed that the full benefits and effectiveness of strength training can be felt by doing it just a couple of times a week, setting the duration of classes to 15 to 20 minutes. (more…)

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27 Feb 2023

Cardio workout at home

Author: | Category: Fitness

 

All about cardio

Cardio training is understood as a physical load exerted on the entire CCC (cardiovascular system) by methodically performing the same exercise for some time. (more…)

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26 Feb 2023

HOW TO COUNT CALORIES CORRECTLY

Author: | Category: Health

 
If you decide to exercise to build muscle mass, want to lose weight, or just start a healthy lifestyle, start counting calories. By correctly calculating consumption rates and drawing up a nutrition plan, you can achieve your goal faster and safer for your health. In this article, we will tell you how many calories you need to lose weight, how to correctly calculate the calorie content of dishes for building muscle mass, and why cereals need to be weighed before cooking.

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12 Feb 2023

WHAT TO DO IF MUSCLES HURT AFTER TRAINING?

Author: | Category: Fitness

 

Why do muscles hurt after exercise?

Sometimes after physical exertion, we experience pain. Most often this happens the next day after an active workout, although in some cases the peak of discomfort occurs on the second or third day after class. As a rule, muscles hurt in beginners, but even those who have been fond of sports and fitness for a long time are still not immune from muscle pain. The fact is that during active training we get microtrauma. They are safe for our health, but the body reacts to them with pain. In this case, this is good news, because it is as a result of the healing of muscle micro-tears that an increase in the volume and weight of the muscles occurs. (more…)

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10 Feb 2023

ARMY BENCH PRESS: TECHNIQUE, TYPES, BLUNDERS

Author: | Category: Fitness

 
The military bench press is mainly aimed at working out the front deltas. Some mistakenly believe that this exercise was invented by the SEALs and popularized by bodybuilders. In fact, the exercise has been known for a long time, and powerlifting competitions and the introduction of crossfit complexes into training contributed to the popularization. In this article, the Spirit fitness club team. Fitness will tell you what options exist, what are the differences from the military press, and what mistakes even experienced athletes make.
MAIN MUSCLES INVOLVED

The following muscles are actively working in the military press:

  • deltoid;
  • large chest;
  • triceps muscles of the shoulder;
  • anterior dentate;
  • supraspinatus muscle.
ADVANTAGES
The basic exercise with the classic technique (standing with a barbell) involves many muscle groups, but it pumps the front deltas best of all, making the shoulders visually more voluminous. At the same time, unlike the press for the head, the movement is natural for our body, “does not break” the usual movements in the shoulder joints. Another benefit is that the military bench helps prepare the body and learn the timing for other benching exercises in the future.
FLAWS
Failure to follow the technique can result in injury. This usually happens if the athlete takes too much weight or holds the bar with the wrong grip (too wide or narrow, does not control the placement of the neck in the center of the palms). Weak back muscles (this is especially true for office workers) can prevent you from working at full amplitude, which will reduce efficiency, so a beginner should discuss with the trainer the appropriateness of this exercise.
CONTRAINDICATIONS
You can not press the barbell from the chest with pain in the wrists, elbows and shoulder joints, with injuries and diseases of these joints. In case of problems with the spine, it is also recommended to consult a doctor first.
CHOICE OF VARIATION DEPENDING ON THE GOAL

There are several options for the military press: with a barbell and dumbbells, sitting and standing. Choose a technique depending on the purpose.

  • Strength growth. In this case, you can work with both shells, but you can take more weight while standing than sitting.
  • Working deltas. 2014 study showed that the vertical dumbbell press is the best exercise to load the anterior bundle of the deltoid muscle.
  • Increased tone and increased muscle mass. More muscles are involved when the bench press is standing.
  • Reducing the load on the spine. The sitting position helps to take some of the load off the spine. The type of projectile doesn’t matter.
FEATURES OF WARMING UP BEFORE TRAINING
The military press is a heavy exercise that involves several joints, so the warm-up cannot be ignored. Increasing elasticity and warming up muscles, joints and ligaments help reduce the risk of injury.
Perform preliminary and special warm-ups. Preliminary: make circular movements with your shoulders, elbows and hands, knead each joint for 30 seconds. A special warm-up involves performing a military bench, but with less weight than what you use in working sets. Its purpose is to prepare the joints and muscles for the load, and not to load them.
CORRECT TECHNIQUE
Before talking about the correct technique, let’s take a short digression and explain how this exercise differs from the military and overhead presses, with which it is constantly confused.
The Military Press is a bench press exercise with a barbell in the prone position. And not just lying down, it is important here that the legs do not rest on the floor or bench: they are bent at the knees, crossed in the calf area and kept in weight. The main load falls on the muscles of the chest.

Press from behind the head – a more traumatic exercise, requires high elasticity of the muscles of the chest and shoulders. Such a movement is rarely used in everyday life, it is less characteristic of the joints, and the range of motion is less than when working from the chest.

Standing with a barbell

At the beginning of the exercise, the bar should be placed on racks at shoulder level, so it will be more convenient for you to remove it. To remove, grab the bar, put one foot forward, squat slightly and lift the barbell, then take a side step back, stepping out of the rack.
Hold the bar with a medium (shoulder-width) straight closed grip, lower it to chest level and check that it rests on the center of the palms. The legs should be parallel to each other, the forearms should be perpendicular to the floor throughout the exercise.
Squeeze the bar as you exhale: the movement of the hands should not be strictly vertical, but slightly in an arc. At the peak, the arms are straightened, the head looks forward. Then slowly lower the bar to chest level. During the push, do not help with your legs, the top should work.

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09 Feb 2023

HOW TO RELIEVE STRESS AFTER WORK

Author: | Category: Fitness

 
Stress haunts us every day. This is especially noticeable in large cities, when the pace of life dictates its own conditions, and it is far from always possible to find harmony. Meditation tips can be found from many “gurus”, but more often than not they don’t work because it requires a cleansing of the mind and body
And how to cleanse the body if the stress accumulated during the day cannot find a way out?
Sports will help. How – today we’ll figure it out!

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08 Feb 2023

6 BENEFITS OF OUTDOOR SPORTS

Author: | Category: Health

 

Gym training has its positive aspects. Classes are held in any weather, ideal conditions are created indoors. However, many professional athletes and coaches prefer outdoor fitness. (more…)

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06 Feb 2023

FITNESS YOGA: A SET OF EXERCISES FOR BEGINNERS, HEALTH BENEFITS AND WEIGHT LOSS

Author: | Category: Yoga

 

On the street, you can immediately distinguish people who are engaged in physical exercises. They are slimmer, more smiling, full of inner energy, look younger than their peers. A certain cult of a combination of high spirituality and a beautiful, strong body is being formed. Therefore, interest in systems of physical improvement has sharply increased. (more…)

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04 Feb 2023

yoga path of enlightenment

Author: | Category: Yoga

 
Path of Illumination, it brings deep wisdom
“The fruit must reach a certain stage of ripeness before its taste becomes sweet. So the soul must pass a certain stage of development before it can apply wisdom with wisdom. how a flower spreads its fragrance and how a fruit, when it ripens, changes its color and becomes sweet.
The question arises why the awakened ones do not awaken others from the sleep of delusion?
The answer is that small children, whose whole happiness lies in sound sleep, are not recommended to be awakened. Children grow up in their sleep. If they do not go to bed on time, they may become ill and then, later, when they become adults, they will not be able to fully fulfill their purpose in life.
Childhood needs more sleep and kids need to sleep. Such is the nature of immature souls.
These are children, no matter how old their bodies may seem. Their quirks, their joys, their delights are directed to the insignificant things in life, just as the life of children is focused on sweets and toys. That is why the awakened ones walk slowly and silently, so that the sound of footsteps does not interfere with the deep sleep of the sleepers.
Along the way, they awaken only those who toss and turn restlessly in their beds. To those they, these travelers on the spiritual path, quietly give a hand. For this reason, the spiritual path is also called the mystical path.
And there is nothing wrong with waking only a few, leaving many to sleep, but, on the other hand, what a great kindness it is to let those who need sleep sleep.

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02 Feb 2023

What to put in your first aid kit to be ready for anything

Author: | Category: Health

 
These remedies will help with colds, stomach problems, exacerbation of allergies and other common situations.

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20 Jan 2023