Тips

Tips on bodybuilding

Unless you know, lifting weights consist of repetitions and sets.
Repetitions: represent a series of muscle contractions with a weight or movement (eg a push-ups).
Set (batches): represent a series of repetitions (eg 10 reps of push-ups in 1 set).

TIPS FOR weightlifter

♦ Heat are then immediately do a little stretching - mandatory!

♦ Your training with weights should not take more than 30-45 minutes.

♦ Do not use weights that are very lightweight, it is unproductive, but also do not use too heavy weights, so you can not rise. You have to experiment to determine the actual weight. Start with light weights and do a few sets as heating in order to set the right weight for that day. Do not despair if you raise less than the previous time, the force depends on many things (rest, sleep, food).

♦ If you are a beginner, you need to do more breaks between sets to recover enough without feelings of dizziness or nausea. It will take some time until your body adjust to the new routine of weight lifting.

♦ Muscles that will exercise should not be inflamed, if so, then rest another day. Your goal during a workout is to feeling strong and energized.

♦ Muscle growth occurs when certain requirements are met. Your body is designed to react and adapt to stress. For more izdefinirani muscles need to lift more weight, and to do more repetitions or reduce the time to rest between sets.

Proper techniques of breathing captivity weightlifter

♦ Do not hold your breath.

♦ Breathe when muscles are relaxed (stretched) and izdishuvajte when they are contracted.

♦ Breathe through the mouth at the time when playing exercises. Breathing through the mouth equals pressure in the chest.

Tips for "climbing" kg

Climbing kilograms sensitive topic of poor people. They are somehow trying to put a kilce own, but did not go out of hand. The problem may be genetic or make some wrong choices. However, it may be under your control, but often people do not know what steps to take. Here are some tips for those who want to increase their weight.

20% more caloriesCalories are key to retaining the basic weight, reducing or increasing it. If you need 2,000 calories to maintain current weight, to increase the need to enter at least 2,400 calories. This should nakachuvate to pound a week. AWARE that the ratio of nutrientsHealthy weight gain (more muscle, less fat) should enter a good ratio of carbohydrates 55%, protein 25% fat and 20%. Eat foods rich in caloriesThese foods have many calories in a small amount of food, there are also many nutrients. In this food includes nuts, dried fruits and avocados. Sweet things and junk foods are high in calories but low in nutrients, so I had to avoid. Eat every 3 hoursFrequent eating is great for those who target them more weight, especially if you are a person that is rapidly filling. Eating snacks in between meals can significantly increase the calories in your diet. Eat only healthy snacks. 6 meals rich in protein like eggs, oatmeal, tuna and chicken are ideal for your diet. Drink caloriesDrinks are high in calories and little saturate. Excellent for this purpose are milk, oil, pressed juices, protein shakes. Food supplementsAdd decorations to your meal, and thus get extra calories. For this purpose, add olive oil on unata, cheese pasta, salads in your meals and more. Let all have their own meal allowance. NAMELETE WITH CARDIO exercisesIf the fight by uploading pounds, especially if you have a fast metabolism, you must reduce your cardio exercises to a minimum. 1-2 times a week is sufficient to maintain health and after every cardio workout let you wait for a rich meal. Lift WEIGHTSInstead of cardio, spend more time lifting weights to improve the form and "bildate" muscles. Muscles are not only healthy for humans, but will help you gain weight and definition as in men and women. You should aim to only add fat, but you need to add muscle and a little more than the current body fat.

Calories and muscle definition

Many mentioned that there is special training for the definition. Do not you be in error because the definition of training simply does not exist and should be different from the weight training. It is mentioned a number of repetitions (15 +) and when you perform these exercises with reps, you will soon be defined. That is nonsense. On the definition you need to train as hard as the crowd. Then you can get muscles, but because training to keep current the muscles that you scarcely have gained weight during the period. Another big misconception is that fat can be removed with the exact location. This is nonsense because the fat does not consume locally, but globally, which means the whole body. It is not possible eg. isolate only the stomach and only lose body fat. If you think that crunches will directly define your belly, then you are wrong. You will lose both fat and on the back, arms, chest and legs. Not necessarily as much as some people are genetically susceptible to quickly lose fat in certain places, but the point is that you can not isolate a specific area.

Muscle definition is done in the kitchen

Remember to always be the most muscular definition takes place in the kitchen. Here's lies the secret: you have to spend more calories per day than the day you entered. Simple, is not it?

At most it will affect your diet and ensure that you have time to be in a calorie deficit. With food, the calorie deficit is also credited with aerobic training, for example. cycling, brisk walking, jogging, skipping rope, and similar activities. While definitions include some of these activities into your training regime and pay more attention to diet and you will quickly notice the results on it if you are constantly in the caloric deficit. Gradually you will lose fat and maintain the same amount of muscle that you have begun a period definition. But it is never wise to overdo, so even with the calorie as risk catabolism, ie. loss of muscle. It is true that you and lose more fat, but you probably do not want to lose muscle. It is very important to count calories that enter the body. You must also know how to determine the basal metabolism of your body, ie. how many calories your body consumes at rest. Only then you will be able to determine how much you eat, ie. to give you a calorie deficit is not more than 500 calories because of some thus risk losing hard-earned muscle. These tips are a great help to you. So when you move the stick to the definition of these things and positive results will not fail. You will be able to lose fat and maintain muscle, resulting in excellent izdefiniranim body. It's nice to be big and muscular, but more beautiful to be izdefiniran and muscular. Keep in mind that women prefer izdefinirano body but a body with a high percentage of body fat, and is much better for your health.

Look at the biceps

When you are doing training for hands, most of the emphasis on the biceps. Biceps brachii is a two-headed muscle that makes up most of your upper arm, but in practice it is not working alone. Brachialis and brachioradialis muscles are helping bend the elbow, also contribute to the size and shape of the hand, although it takes a little more training in order to have grown the way we want. Brachioradialis makes a good arm. In other words, biceps training is not just a training biceps.

Most people start training your biceps curl with a flat, which is arguably the best exercise to increase muscle itself. Remember, the muscles will eventually get used to the same training. The muscles learn to be more effective, but after a while they stop growing due to the lack of challenges.Working smaller muscle group in the first practice, so it will burn out and then the larger muscle groups to work even harder because they will not have so much support from the smaller muscle groups and thus will have to work more muscle fibers. While this seems contrary to the standard physiological expression of muscle, constant stress makes the continuous demand, which should translate into greater strength gains and size of the muscle. Most of us are either right-handed or left-handed, and more people than you think you have a biceps that is slightly larger than the other. This size is smaller at about about 1 cm and is unobtrusive. However, when the difference in the size of the hand is important - some trainees have more than 2 cm difference in their hands, and it can be really annoying and frustrating. If you are in this part, you've probably tried harder tricks like that with a weaker hand or doing more reps with the same weight. However, your hand is less likely because your hand is weak, so there's no point in making a weak hand with more weight or more reps. This would mean that you should not own a stronger hand to train so much that you muscle stagnates and to reduce, and I doubt that this is the solution you are looking for. The key to growth in lower arm consists of two training variables: the volume and frequency. Try adding a few extra sets of dumbbell exercises or jednoručnih cable with a weaker hand at the end of training when doing biceps. Also, add an extra day or two each week when you make kits for the lower arm 4 to 6 sets in each workout should be enough. Do this by a couple of months, then re-weigh.

Training on equipment against free weights

Free weights definitely have their advantages. One of the main benefits of such devices is more active stabilizers. Stronger stabilizers mean better lift, which means bigger muscles. Widgets also have their advantages. In fact, scientists have proven that the machines can develop strength as well as with free weights

evidence

Free weights force you to incorporate more stabilizer to balance the weight. It can help to develop more power, because they are crucial to stabilizing the large muscle groups produce maximum power. Free weight training burn more calories. Studies have shown that exercise, as a free squat, burn up to 50% more calories than exercise on equipment as leg press. The difference is that while performing compound exercises with free weights is activated by a number of stabilizers.

guess muscle

The fact that less equipment is activated stabilizers also benefit, because it allows you to focus on the desired muscle. One study from Illinois State University has shown that when subjects performed the bench press with free weights, they used the more anterior and middle deltoids (shoulders), but during the same exercise on the machine. These are explained as the need to stabilize the shoulder joints during the execution of the thrust rod. When the rod has a fixed path there is no need deltoid activation in order to stabilize the shoulder joints. Smaller deltoid activation means greater focus on the pectoralis, and thus gain more muscle mass. As for the belief that you will exercise free weights to gain more power than the exercise machines, here's a challenge to research.

Valdosta State University researchers have found that when subjects were trained to lift free weights with benches and other groups on the machine for 10 weeks, both groups increased their strength by about 10% of the thrust with a free weight bench, which was measured before and after testing desetotjednog .

Conclusion: Do not avoid exercise on machines

Always apply as many ways of training to improve their results. This means that you perform training and free weights and machines. Concentrate on free weight exercises to perform at the beginning of training, and then when it comes to fatigue of the stabilizer, include training on equipment. This will allow you to continue to practice the target muscle with a maximum intensity, without being taxed stabilizers prevent.