Cheap and effective: how to exercise on vacation

Author: | Category: Health

 

For those who, in one way or another, are accustomed to exercising regularly, skipping their favorite activities, at least for a week, becomes a strong and unpleasant test. And it’s good if we are talking about, say, joggers, because you can afford a light jog almost anywhere in the world, especially when it comes to resorts. But for those who like to work out in the gym, it is always much more difficult to find a suitable place for training. So what if you really want to study, but there is simply nowhere? One of the practical and affordable ways to avoid skipping workouts is the popular and highly effective TRX loops. Of course, in terms of the level of load, they cannot be compared with the gym and work with great weights, but they will more than help to keep yourself in shape during the vacation, and even work on the relief of the loop. 

This year I went to Montenegro, a country with large mountains, endless serpentine roads, excellent sea, delicious food and an almost complete lack of fitness, at least after passing the territory not only of our resort town, but also of the nearby resorts, I never found at least one more or less normal fitness club. Now there are no barbells, then dumbbells, then a horizontal bench. I calculated that in order to assemble a normal gym, it was necessary to combine seven such “unfinished” gyms.

For me, training is not just a part of life, it’s my job, and I didn’t want to miss classes. Therefore, assuming that difficulties may arise with the fitness club, I took with me the so-called trx loops so as not to lose shape during the absence of regular workouts in the gym, and even with the infinite all-inclusive program.

The loops themselves are two slings that can be adjusted in height, with two handles, one hard, the other soft. Both handles can be used in certain exercises. The only requirement for using trx is a crossbar, tall wood, horizontal bar or hook in the ceiling so that the hinges can be fixed for proper use. Ideally, it is two, two and a half meters high. A feature of working with loops is that you, in fact, do not have a stable position of the body, arms, legs, and while performing this or that exercise, you need to make maximum efforts to maintain the correct range of motion in a particular exercise. Which, in turn, significantly increases the quality of working out the muscles, because you are as concentrated as possible, and your muscles contract as much as possible, plus small stabilizing muscles are included in the work, which significantly increases the quality of the training as a whole. But you need to understand that it is precisely because of instability in many exercises that the risk of injury also increases, therefore, before you start training with loops on your own, be sure to work with a specialist working in the direction of “functional training”

1. Push-ups. An excellent exercise that qualitatively works out the pectoralis major muscles, the muscles of the shoulder girdle, triceps, and also, due to the position of the body, your rectus abdominis muscle and back muscles are additionally involved in the work, which you will inevitably have to strain in order to maintain an even body position. You need to understand that the shorter the loops, the easier it is to perform the exercise. This applies to any movement with loops.

2. Hack squats. This is a variant of squats, when a right angle is formed at the lowest point of the exercise between the lower leg and thigh, it is in this position that the gluteus maximus muscles and the muscles of the back of the thigh are worked out as much as possible.

3. Frontal pull-ups. An excellent exercise for developing the back muscles, especially the lats, trapezius and rhomboid muscles, I will also work here the muscles of the arms, in particular, the biceps, and the muscles of the core, which should keep the body straight.

4. Flexion of the arms. Difficult exercise for the high-quality study of biceps, especially men who like to show off their “banks” will appreciate it. In this exercise, it is important to ensure that the body and legs are in one straight line, and the arms are motionless, the movement takes place strictly in the elbow joint.

5. Pulling the legs up to the stomach. One of the most difficult exercises that perfectly work out the rectus and oblique muscles of the abdomen, and also, in statics, I work hard on the pectoral muscles and muscles of the arms.

 

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06 Dec 2021

FITNESS TIP: HOW TO BUILD ABS

Author: | Category: Fitness

 
The perfect abs is the dream of many, regardless of gender, age and attitude to fitness. A toned belly in modern society is one of the main indicators of beauty and health. But how to pump up the abs in order to achieve embossed cubes?

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04 Dec 2021

More fun together! What types of group activities are there in gyms

Author: | Category: Fitness, Health

 

The larger the fitness club, the more diverse the choice of directions for group programs in it. Often in different clubs, especially online, the same lessons are called differently, although this does not change the essence of the lessons. And sometimes it is difficult for a beginner to understand this variety. To decide where to go, you must first understand what classes of lessons are in general.

To put it simply, group classes are divided into: aerobic, strength, mixed, dance and low-impact. Each direction has its own specifics, which must be taken into account if you want to achieve some specific results, and not just maintain the general tone of the body.

Aerobic lessons

These are dynamic activities accompanied by music. As a rule, this includes a number of basic movements that are combined into ligaments, but this largely depends on the specific class. More often women attend such lessons, but men do not bypass aerobics either. Such activities have several advantages at once:

  • motivate better, because you train in a group and always with a coach;
  • it is much more fun and more interesting than training on cardiovascular equipment;
  • coordination of movements develops better;
  • it is an effective way to fight obesity.

It is important to understand that if you are a beginner, then you need to start with the lessons for beginners. It was not for nothing that I immediately said that in different networks the same lessons can be called differently: there are a large number of aerobics options – from simple movements on the floor to step aerobics, as well as lessons with elements of percussion technique (for example, tai-bo ) or advanced activities, such as cycling (imitation of a bicycle race on special simulators).

Therefore, before signing up for a lesson (even if the name seems familiar to you), be sure to consult with the manager or fitness consultant of the club. Find out which set of exercises is included in the lesson and find out if it is right for you.

Strength lessons

Aimed at developing muscles, increasing their size, as well as training endurance and strength, the lessons are held both with special equipment (barbells, dumbbells, twine), and with the weight of your own body. You need to understand that in strength lessons, the technique for performing each exercise is very important, because additional burdening can cause serious injury if you move inaccurately. Therefore, if you are a beginner, then choose lessons for beginners.

It is also important to understand that strength classes do not completely replace training directly in the gym. In group lessons, as a rule, they work with small weights, but with frequent repetitions (20 or more in one approach), and this mode of work will not lead to a serious increase in muscle mass. Which, in fact, is good only for girls who do not need large muscle mass. But for men who would like to see more muscle on themselves, this lesson will not work.

Mixed workouts

These activities combine cardiovascular training, full body muscle training with additional equipment, and increased calorie expenditure. One of the most popular types of such lessons is “functional training”, when exercises are performed in which a large number of muscles are simultaneously involved in the work.

In other words, you work not only the main muscle that the exercise is aimed at, but also the so-called stabilizing muscles, which in total increases the effectiveness of the workout. These activities include: circuit training, interval training, and TRX loops, and for the most advanced, cross-fit, popular all over the world.

Dance classes

Classes that help not only to lose weight and develop coordination, but also allow a person to train with pleasure, and you can also learn something new from them. By the way, it is not uncommon for visitors to a fitness club to become good dancers! But here, too, you need to understand that the lessons are different – for people with different backgrounds. As a rule, if a client wants to start exercising at a more serious level, he goes to special dance schools, because fitness clubs are still more focused on training to maintain health.

Low impact workouts

These are classes where there are no sharp, intense movements and shock load on the joints and spine. Such trainings are attended by completely different categories of people, especially since some of the areas are not only training, but also a certain philosophy. This can include, for example, yoga classes. Pilates is suitable for people who have problems with the spine, coordination, in addition, these exercises will also appeal to those who like calm movements and static load.

Also, low-impact lessons include stretching exercises – stretching. And articular gymnastics is ideal for older people, because it is with age that joint mobility is impaired.

 

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03 Dec 2021

Cheating, pumping, etc: the basics of fitness slang for beginners

Author: | Category: Fitness

 

The most budgetary fitness club or premium establishment with state-of-the-art equipment; a giant sports complex or a small basement “rocking chair” – it doesn’t matter where you go to practice. There will definitely be good old barbells and dumbbells, which are also called “free weights”. And this is not surprising, because it has been proven that the most effective workouts (especially for those who want to gain muscle mass) are working with free weights. (more…)

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01 Dec 2021

YOGA THERAPY AND EXCESS WEIGHT

Author: | Category: Fitness

 
Yoga therapy belongs to alternative medicine. With the help of it, you can correct a certain disease, as well as excess weight. Today we will consider only a small, but no less important part of the techniques:
1. Cleansing breathing technique “Kapalabhati”
2. Dynamic complex Surya Namaskar or Sun Salutation
3. Regime of the day
4. Nutrition

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01 Dec 2021

HATHA YOGA: STRETCH YOURSELF!

Author: | Category: Yoga

 
How important is it for you to make your body efficient, energetic, and healthy, not only externally, but also internally? And the main thing is to learn how to maintain it in this state? Yoga is the only lesson in which all structures of the body are trained, from physiological to complex subtle structures of higher mental activity!

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30 Nov 2021

Benefits of taping for the fitness trainer

Author: | Category: Fitness

 

About taping.

Kinesio tape is a thin elastic cotton tape similar in properties to human skin.
The technique works like this: in the event of injury or excessive stress on the muscles, the excess fluid that has formed as a result of edema begins to press on the tissues, which causes pain.
If applied to the skin, kinesio tape will irritate the mechanoreceptors in the injured area and block the pain impulse.
Since the 1980s, the technique has entered the arsenal of many Olympic champions, and now it is available to every fitness specialist to work both with clients and with their own body.

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29 Nov 2021

How to choose a step platform for aerobics?

Author: | Category: Health

 

The step platform was invented in the late 1980s, serving as the beginning of a real “step revolution”.
Since then, group trainings on steps (from the English step – “step”) have become a real classics of aerobics, and the range of step platforms has grown so much that it is often rather difficult to choose a suitable step.

Step Platform Options

Construction
The most common configurations are with feet (square like The Step or round like LesMills) or steps

The type of structure is important for the rate of change in step height, as well as for safety. Perhaps more intuitively, the height changes for steps with legs. This is important for high-intensity classes when it is necessary to quickly change the height of the stupa. Some steps have latches (LesMills, Reebok) for a firm hold. This increases their stability. Also, such steps are easy to transfer as a whole. It is necessary to focus on this parameter with an eye to the types of group classes that you plan to enter into the schedule.
Dimensions of the working surface
For maximum comfort and freedom of action, it is necessary to choose a step with a length of 80 cm. In this case, all participants in group exercises, regardless of their height, will be able to put their feet shoulder-width apart. It should also be borne in mind that in some exercises, clients lie down on the step. Therefore, the longer the step, the better. The leader here is The Step (108 cm).

Comfortable step widths start at 35 cm (Reebok) and go up to 42 cm (LesMills). The wider the step, the more comfortable it is for people with large feet to step on it. For example, for size 40, you need a minimum width of 26 cm (foot length). However, when training, a margin of several centimeters is required in front and behind the foot.

Levels and Height
The step has three height adjustments. LesMills and The Step can be adjusted to 10 cm, 15 cm and 20 cm. Each level (5 cm) increases the load during exercise by approximately 12%. Reebok strips are adjustable to 15 cm, 20 cm, 25 cm, making the exercise harder.
Maximum user weight
Be sure to read this parameter before purchasing a step. Keep in mind that walking calmly on the steppe is only a small part of the workout. Clients will weigh themselves down with dumbbells or barbells, jump on a step, etc. Therefore, the maximum user weight should be as high as possible. The leader in this indicator is The Step with a maximum user weight of 218 kg, in second place is LesMills SmartStep (136 kg), in third place is Reebok Step (about 110 kg).

The advantage of The Step in this indicator is achieved due to the engineering solution, which was patented back in 1989. On the upper side of the step, you can see two gutters, which are an integral part of the structure. These grooves distribute the force exerted on the step over the entire surface, preventing possible breakage of the step in the center of the working surface. An important factor here is the place of production. The Step is the only step brand that is produced in the United States.

Depreciation
on a step you will not find any of the springs, however absorption effect is mandatory characteristic steppe. It is provided with special materials and design features. In the production of platforms, plastic is used to “damp” the impact of the heels on the surface. Therefore, the joints and the spine are not subjected to such a load when jumping on a step, as during the same exercises on a solid monolithic floor. This is why it is not advisable to buy used platforms. Even the slightest crack, which may not be visible under the rubber coating, can lead to a decrease in the shock-absorbing qualities of the step and, as a result, provoke injury. Also, don’t expect good amortization from cheap copies.
Covering the platform
The more rubberized places on the step, the better – it is difficult to overdo it. Both the work surface on which you stand with your feet and the lower part of the “legs” should have a rubber coating or inserts. These models are more expensive, but customer safety is invaluable. It is important that the foot cannot slip off the step (including if sweat gets on the surface of the step), and that the step itself does not slide on the floor. If you decide to purchase a budget option, then pay attention that the plastic surface is corrugated, and not completely smooth.

It is worth noting that the rubber coating of expensive steps will undoubtedly last longer, and you will not need to change them regularly. However, the rubber cover and feet should be checked periodically. If they are frayed, it can lead to injury.

In this regard, LesMill’s steps have one significant advantage. Usually, the steps are made of plastic, on top of which a rubber coating is glued. Over time, this rubber coating may begin to peel off. In this case, the client can catch his foot on the unstuck corner, or the rubber coating can completely come off. All this is fraught with injury. In contrast, the LesMills step is completely made of rubberized plastic, which eliminates the possibility of peeling off.

Additional options
Advanced steps may have additional options that expand functionality or convenience. For example, LesMills steps are sloped and have slots for shock absorbers.
Advanced Versions
We recommend having several TerraCore platforms in your group class as well . Exercising on these platforms will add additional complexity and variety to your workouts. Advanced tap users will definitely thank you.

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24 Nov 2021

Diets vs balanced nutrition: the fight for harmony!

Author: | Category: Fitness

 

Diets vs balanced nutrition

As a rule, we are very inattentive to what we eat every day. Neglect of the norms and culture of nutrition leads to the problem of excess weight, and only then there is a need to regulate our diet. In this case, a dilemma often arises: choose an ultra-modern diet or resort to a balanced diet?

The effect of different types of diets on the body

People choose different ways to lose weight: daily exercise, taking weight-loss drugs, fasting, dieting. Statistics show that the last option is the most popular because it gives hope for a quick result. But how effective and beneficial are diets for our bodies?

There are many diets, and they are all based on certain restrictions. For example, many people choose one nutritious food and prepare all meals from it. Others prefer to consume only protein foods, excluding carbohydrates from their own diet. If you show perseverance and follow all the rules of the chosen diet, it often turns out to be very effective – extra pounds hide before our eyes. Meanwhile, the emerging prospects of rapid weight loss do not convince specialists of the advisability of restrictive measures. Numerous medical studies show that they are harmful to health. For example, consuming only one product over a long period of time can severely compromise the immune system, sleep disturbances, and allergies. A high protein diet can lead to digestive problems, poor mood, and an increased risk of infertility.

The influence of a balanced diet on the state of the body

A balanced diet is a worthy alternative to diets. It is based on the inclusion in the menu of products of the quantity and quality that the body needs for normal functioning. In particular, every day we need to consume more than 50 components: amino acids, polyunsaturated fatty acids, minerals, various vitamins, and others. In this case, a certain ratio of elements must be observed. A lack or an excess of certain ingredients is dangerous to health: metabolic disturbances, the development of pathologies are possible.

Compliance with the formula for a balanced diet increases the body’s resistance to aggressive factors, improves physical well-being, mental performance, and health in general.

Why is this method of losing weight less popular than dieting? The reason lies in our impatience because we strive to get rid of the hated extra pounds as quickly as possible. If you eat a balanced diet, weight loss is gradual, and diets promise to achieve your goal quickly. However, in the first case, we are provided with good health and a stable result, and in the second there is a real threat of the development of pathologies and the return of the previous weight.

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22 Nov 2021

7 reasons to go to fitness tomorrow

Author: | Category: Fitness

 

The widespread demand for fitness cannot be called accidental. It effectively helps to increase the vitality of people who face many problems and stresses on a daily basis. Drowsiness, fatigue, lack of attention from others, excess weight – all this recedes when a person finally starts classes and goes to a fitness club.

SEVEN REASONS TO GO TO A FITNESS CLUB TOMORROW

  1. Physical recovery. Fitness is ideal in the prevention of diseases of the cardiovascular system and osteoporosis, in the normalization of blood pressure. It enhances blood circulation, and therefore removes toxins, and rejuvenates the body. Muscles are strengthened, posture is improved.
  2. Emotional recovery. Fitness promotes the release of endorphins and thus relieves stress, reduces irritability.
  3. Weight control. Urban life often involves sedentary behavior. Exercise is the best way to burn stored calories.
  4. Sound and healthy sleep. Fitness encourages you to fall asleep faster and is good for your sleep. You will stop suffering from insomnia, and awakening will no longer be difficult and painful.
  5. The rise of energy. Besides the fact that exercise simply increases endurance, it also optimizes cardiac and pulmonary activity. This provides the entire body with oxygen and significantly increases the tone.
  6. Intellect stimulation. Exercise increases the level of serotonin, which is responsible for quick and clear thinking.
  7. Socialization. A fitness club is a community of like-minded people. Joint activities expand the circle of friends and motivate you not to quit what you started.

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31 Oct 2021