Physical exercises play extremely important role in a life of the people who are watching over health. The healthy life is simply inconceivable without various physical exercises.

Moreover - even those people who are not engaged regularly in physical culture and sports, all the same are not indifferent to physical exercises. For example, the overwhelming majority of people in our country bathes in open reservoirs in the summer - from ponds and small rivers to the big lakes, the seas and oceans. And among them only few aren’t able to swim. And swimming is, by the way, is vety effective exercise for a press, for muscles of a breast, hands and feet. Some styles of swimming - excellent exercise for hips while other styles promote strengthening of bicepses and triceps. So swimming is already quite good versatile exercise for training of all body.

Certainly, in much more advantageous position there are those who at least every day make morning exercises. The gymnastics are the complex of the exercises, which well influence on all organism and its separate parts. Such complex usually includes exercises with the dumbbells, which develop muscles of hands, and exercises for a back and for breast muscles, and exercises for a stomach - and it can be as exercise for weight loss which promote disposal of surplus of a fat tissue, and exercise for a press which strengthen belly muscles. read »

When you bring new exercises in your program and increase quantity of carried out sets, trainings become unfairly tightened. Stay in sports hall more than two and a half hours is absolutely unproductively: there are no more forces for last exercises and this negatively influences on the subsequent sessions. Besides, after long heavy trainings it is much more difficult to be restored, even if you are already skilled athlete. This breaks progress.

But if you wish to include new exercises in the program to tighten weak places and to increase load, division of trainings will be the most optimum variant. For this purpose it’s necessary to strengthen the schedule from three trainings in a week with one more training day. It will allow to carry out necessary exercises which cannot be contained in the three-day schedule. I suggest to train on Tuesday in addition to the program calculated on Monday, Wednesday and Friday. However many people prefer to have a rest on Tuesday because training on Monday, as a rule, is very hard.

If you will make decision to train in Tuesday, this training shouldn’t be same heavy, as in the first day of week. It will approach the exercises which are not demanding of the big weights, for example, jerks, weights in which are easier, than in bar liftings on a breast or dead draughts. Also it is good day for presses over a head. Press-up on bars with additional burdening will approach too.

Trainings on Tuesdays should be short, from 45 minutes till one hour. The combination of small weights and short training guarantees that working load in this day will be easy.

Some athletes which are more interested in construction of muscles than in power training, prefer to dedicate additional day for auxiliary work It is favorable for two reasons. If you carry out auxiliary exercises after the basic exercises on Monday, Wednesday and Friday then you little power for bendings of hands, presses downwards etc. But if you are working on small muscular groups at separate session it will be enough energy, and results will be good. read »

Work on an extension approaches for warm-up of muscles and sinews, joints and sheaves — and for giving vivacity to body. Starting the exercises, pay special attention, that during performance of extension, breathe should be slow and quiet. Don’t suppose sharp movements - they disturb on a way to the purpose. Concentrate on work on overcoming of resistance of a body weight.

Extension of bicepses of hips. You will feel, how muscles of the back part of a foot, and also a bottom of the back are stretched. Place one foot on a chair back. Then lift hands over a head and sweep to fingers of the lifted foot. Execute slowly 10 repetitions for each foot.

Liftings of the bent feet. Lying on a bench or on a floor, slightly raise a head. Having bent knees lift feet higher as it possible, tightening them to a breast. You will feel considerable recession of pressure in the bottom part of a back. Execute three sets with 15 repetitions.

Liftings of feet side-lying. This type of extension will remove tension from groin and hips. Side-lying, rest an elbow against a floor. For balance bend a foot, lying on a floor. Lift other foot higher as it is possible and lower slowly without concerning a floor. Execute three sets of repetitions for each foot.

Extension of muscles of hands and breast. Standing in a doorway, dissolve hands in the parties. Undertake a frame at the height, corresponding to level of shoulders. Depart back a little, then bend hands in elbows and, overturn the body forward without changing position of feet. You will feel, as breast muscles are stretched. Return a body in a starting position, stay in this point, make two deep breaths and repeat exercise in three sets with 10 repetitions.

Now you are ready for work with iron!

These exercises for abdominal muscles can be carried out as from a prone position, or with the help of block simulator. In the second case efficiency of exercises raises by means of bigger amplitude of movements.

Twists on the block.

1. Facing the block device undertake a rope from the top block, having turned palms to each other.
2. Establish optimum weight – at which you feel sufficient load, but stand confidently, without “coming off” from floor. Be careful of too big weight which can lead to a trauma. For press muscles is usually important not the weight, but a good relief. Therefore it’s better to concentrate attention to the correct techniques of exercises with sufficient number of repetitions.
3. Starting position: on distance of several steps from the device, having knelt (at an angle a bit less than 900). The important condition – carrying out bendings, keep pelvis motionlessly, differently load will lay not on abdominal muscles. Also hold shoulders and hands in one position. To keep hands, pelvis and shoulders, do exercises in moderate rate.
4. Do an inclination forward, the back is slightly curved, torso is almost parallel to a floor.
Hands bend in elbows at an angle 900. Lower the head, the chin concerns a breast.
5. Bent, concerning knees with elbows. At the end in addition exert a press, a back is rounded.
6. Wait a little and unbend, accepting a starting position. read »

Many body builders consider training of biceps the most important part of training process. Exercise “lifting on a biceps” still continues to remain one of the most popular. However, the majority forget that for reception of the necessary effect is necessary to carry out this exercise correctly. Carrying out lifting on a biceps with wrong techniques, they overload a waist and elbow joints, injure shoulders.

There are two basic positions at performance of lifting on a biceps – standing and sitting. For the second variant it’s more convenient to use dumbbells as the bar doesn’t allow to carry out exercise with full amplitude.

The main task of biceps is hand bending in an elbow. Also it carries out function wrist supination – rotary change of position of a forearm. At a choice of a bar for pumping of biceps this is, unfortunately, not possible to do. Such variant is accessible only at use of dumbbells. Humeral muscle also helps a biceps at hand bending in an elbow joint.

Lift a bar correctly!

In a starting position it’s necessary to stand straight, holding a bar on outstretched arms. It is necessary to bend slightly knees to lift the burden from waist. Feet should stand on width of shoulders – such position will provide the maximum balance at performance of the given exercise. Use such width of the grasp that your brushes were settled a little wider than hips. The main thing it to pick up such width of the grasp at which it will be maximum convenient to you to carry out liftings. Extremely important during bar lifting to fix position of wrists, differently it can lead to serious traumas of an elbow joint and wrists. read »

PHILOSOPHY.

The body builder needs big shoulders which would surprise in the unusual width. Very many start to do sets for deltas, but the result is minor.

To receive desirable it’s necessary to define with tactics. Try to reduce quantity of sets and thus to increase weights. Intensity of a complex became higher and “weight” of deltas will go upwards. It’s council for those who has littered its deltas with small weights. Make your trainings power. We will acquaint with pair movements which will be in a complex basis: a press from a head and draught of a bar for a chin. These exercises are very good “pump” the entire array of deltas, with emphasis on the middle beam. Weak front and rear beams need to draw with individual exercises.

We suggest you to consider following variants of the isolated exercises which will demand from you the maximum power output. To lift dumbbells standing – this is one thing, and absolutely another when you are sitting, and also with lateral raise in an inclination. Any power training is accompanied by the big diligent warm-up, and training - especially. In order not to injure itself before the beginning of exercises it is necessary to knead and warm up the shoulder joints but this is not the all. You can use insuring additional trick which will help you to define limiting weight, a measure of safe load - performance of exercise on a raising of weight from a set to a set with reduction of number of repetitions. If at once to take very big weight, the chance to injure themselves equal 100 %.

POWER TRAINING

Beginners should train deltas once with an interval in 4-5 days. It’s required to choose pair of base exercises and to do in everyone 5 sets of 10-12 repetitions. Beginners should be necessarily attentive to themselves, reveal optimum load which would be equal to a power tone. Very big load, as well as small, conducts to “draught” of deltas. read »

It has passed the whole five years before secret of Bill Marcha, Luis Rike and other athletes, connected with «York Ba-bell Club» has been made public. People have learnt, what exactly anabolics, but not the isometric reductions, became the reason of so stunning progress. The epidemic began. Soon sports indicators of weight-lifters in Los Angeles, Seattle, Chicago, New York, Jacksonville and Minston-Saleme have sharply increased — the American athletes have opened for themselves “Dianabol”.

They have seen that by means of magic pink pills any training program showed stunning results. The system invented by doctor Ziegler and successfully popularized by Bob Hoffmann, has started to fade into the background. The weight-lifting community has guessed that Hoffman specially hid effects of steroids in order to successfully sell its training courses and power frames.

Sales of isometric courses and all types of power frames have instantly failed. I remember how I came to the warehouse in York to take a couple of copies of the magazine «Strength & Health» at the coaches’ convention, and saw a lot of power frames. Probably, they are still rusting at the moment.

Training in a power frame has ceased to enjoy confidence of athletes though competent use of this system is exclusively effective. Especially if it’s isotonic-isometric movements in which the weight moves on a short distance and then 12-second static deduction is carried out.

Before the moving to York from Maryland, using system of Ziegler and a power frame, I have improved result in bar lifting on a breast on 7 kg and on 5 kg in jerk. As you remember, training in a power frame influences on some parts of a body more than on others. In my case traction positions have helped me with knee-bends and presses. read »

Many so-called experts continue to assure that the body-builder doesn’t need more protein than the average man. Last two researches of links of a protein and muscular growth show that type and time of taking of protein are very important.

The first experiment lasted 14 weeks. Scientists compared the effects of the admission of protein and carbohydrates after training. 22 young men aged about 23 years, which didn’t train before that during half a year, have taken part in research. During experiment they didn’t accept any food additives possessing anabolic effects (like creatine or protein cocktails).

Participants were divided into two groups: the first received a protein, the second — carbohydrates. One portion of protein consisted of 16.6g of whey protein, 2.8g of casein, 2.8g of egg white and 2.8g of L-glutamine. One portion of carbohydrates contained 25 g of maltodextrin. Caloric content of both doses was identical, taste of cocktails — absolutely identical. Participants accepted one dose before and after training and also in the morning in days of rest.

Participants of experiment trained only feet, using standard exercises, such as a press by feet, and bending of feet. They were engaged three times a week, making 3-4 set in each exercise. read »

In this article we will tell to you how to transfer your organism in an anabolic mode. Your muscles will increase in breadth and deep into, your weight and dimensions will grow. Perhaps you are ready to train four, five or even six times a week. We will help you to achieve outstanding results in the shortest terms.

To raise efficiency of trainings, you should know precisely when and in what quantities to use food. Our tips can help you with this deal.

1. Protein - the basis of muscle growth
Protein, coming together with food in your organism, under the influence of gastric juice decays to amino acids. Then they get into blood and start to circulate in organism. In muscle tissue individual amino acids gather in the chain again. Thus, the new muscular tissue is formed. Here the basic list of products rich with protein: a hen, fish, beef, bean, protein powder concentrate, and also degreased dairy products - cheese, cottage cheese, yoghurt and milk.

On 1 kg of your weight should be 2 g of protein – it’s a main objective of your diet. According to this proportion it is necessary to divide a protein for the portions and to accept for 5-6 times. Secret of the given technique is that for once organism can acquire no more than 30-40 grammes of protein. read »

What does it mean? Among these preparations usually discern lipotropin and thermogene formulas. Let’s consider some of the most common lipotropin complexes and their influence on a human body. in such complexes containing the following factors: L-karnitin, choline, lecithin, inositol, methionine, etc. They all are intended for transportation and recycling of fats. Their action facilitates a liver processing of undesirable fat and reduces its quantity. The combination of similar lipotropin factors and the natural grassy extracts intended for deducing of surplus of a liquid from an organism, allows to achieve the maximum results in conversion of a fat tissue in additional energy and a conclusion of water from a hypodermic.

The basic operating components of lipotropin preparations are:

Chitosan - one of the newest, most revolutionary preparations for fat burning. It’s a very effective preparation of new generation. This product disturbs to formation of a fat layer, not allowing to fatty acids to link among themselves. Chitosan is a fiber derived from shell of crustaceans. With success it is applied by athletes to a set of dry muscular weight without fat in the conditions of a high-calorific food. Chitosan is often used as an independent food additive.

Food additive Pyruvat, is natural substance. This connection promotes liberation of intracellular energy, as well as carbohydrates, but gets into cells without help of insulin (it provides instant mastering). Therefore it doesn’t have a negative effect on fat metabolism, which can usually occur at reception of a considerable quantity of carbohydrates. Besides that Pyruvat reduce content of ammoniak in the muscles. read »