The Basic Principles Of Exercise - Part One
Not so long ago, the muscle men and women was speaking as a freaks. Now is the ideal to become: we admire our idols from the world of film and their athletes and muscle bodies.
On the other hand, generally, the Nations has never been so fat and out of form. Obesity and all the health problems associated with it as if they gone wild. You do not need to watch carefully to see it.
We should not be wonder that more people is starting to exercise, diets and with supplements to improve their appearance, and thus the general psychophysiology state. Physical training can be very good thing, provided that we properly conduct it, particularly with proper diet and optimum use of supplement. These reasons that can drastically change the look of your body. Believe me because I speak from personal experience.
Before the six years I was chubby figure. Certainly, I was strong and powerful but I have to admit that we were between 1994 and 2001 all “three” going out finish unsuccessfully. Quite pathetic, is not it? 2001 something changed my life. I passed through the total metamorphosis. With hard training and good and professional supplements I transformed my self from a strong but fatty 100 kilograms to carved 89 kilograms below the 8% body fat.
This was a time when I began to perceive a great phenomenon: women are beginning to sidle to me.
Soon I discovered that I turned into a magnet for women. I mentioned that it was uncanny phenomenon for reasons that I have next to my new body look, I remained the same person that I was before.
My professional life coach also changed. Since only two or three clients a week I have come to the understanding that I had to refuse customers because I had to busy schedule. From every aspect, the change seems completely changed my life.(I hope this will encourage you to work harder, every time when I feel lazy iI remember this)
Vin Diesel (right) is not of good will because people are now confusing with Christian Thibaedau-oh
The fact is that a valid combination of training and nutrition can be very powerful. Sadly, although the majority of people who want to set in a beautiful world with heavy weights have no idea where to start. May not even know the terminology or let alone methods of training. In his puzzlement may take a personal trainer, but I have to say: the majority of educated trainers worth as much a bin stale saliva.
So, what is to do for next exerciser?
Read a series of articles for beginners; Articles would be which of the three sections, representing the basic information that strangers for iron game should know. Section I covers the aspects of training and Section II and III will talk about diet and supplement.
If only you begin entering the new world body transformation, these articles will help you save months, if not years of useless time and frustration.
Therefore let’s get going. To be honest, I met with many “progressive” individuals who also worked confused, when it was about correct terminology. Here I give you a glossary of terms you’ll bee needing, so that you have no excuse.
repetition
is performance of the entire movement, of exercise once.
Using bench-press as an example, the repetition means lowering the weight across the chest down from positions where they hand you a completely extended and back to the starting position.
Any repetition usually has two separate phases: phase where actively build weight and where the muscles involved contrail or shorten. This is called the various concentric, positive or prevailing faze.
The second phase is when you persist the weight, bringing to the starting position concentric or positive phase. And the muscles involved are lenghten and to call eccentric or negative faze.
Remember, you are in majority in the exercises stronger ekscentričnoj (negative) phase, but you have a positive (koncentričnoj).
Some imagine positive part of repeating as “raising the bar” as well as the negative part of “lowering the bar”, but that it was not always so will show you this example drawing on the lat machine.
Series
is when you perform series without repeating, and significant pause between series.
For example, when you perform series of 10 repetitions on the bench press it means that you lower and push the bar 10 times in a row. When once all the repetition made bar then return to the bench.
When you write a program, write the number of series together and repeating, the first series, then repeat. E.g., “3×10″ means that you perform three series of ten repetitions.
the scope of repetition
not always in every program to see exactly certain number of repetitions. In fact, more often you will also find volume repetition. It is a group of repetition, usually of 2-4 repetitions where the effect of training usually equal.
Scope repetition allows you to more, say that the program says 10 repetitions, but you’re able to perform only 7.
Will you dismiss the series, or is it included?
What if after 10 repetitions feel that you can perform several more?
Will you stand on the 10 repetition, or you’ll continue?
That would not be limited with that I prefer scope of repetition in relation to specific individual number. That the scope of repetition use depends on what kind of progress you want to achieve.
Repeats
* 2-3: forces with small-sized increasing
* 4-5: power and size, but the emphasis is in effect
* 6-8: power and size almost equal to the ratio
* 9-12: power and size, but more than the size of forces
* 13-15: the size and a little endurance
* 16-20: endurance, and something the size
Rest Intervals
this is a clear concept: a time of rest between two series or exercises
Tempo
sometimes called a “repetition rate. Represents a way of repeating the running. Some coaches go to the little details of the exact provided paced movements. While other don’t even mention it.
Here are some examples of how it lays down the pace:
Ultra-precision
any repetition of this method is divided into four phases; two we have previously explained (positive and negative), but have two phases constitute the transition time between two phases. At these four phases each is marked with the number who present length of each phase in seconds.
1. The first number indicates a row (length in seconds) negative phase (which is not necessarily the first part of the movement).
2. The second number is the transition time between negative and positive phase.
3. The third number represents the long duration of the positive (concentric) phase.
4. The fourth number is the transition time between the end of the positive and negative phases beginning next repetition.
Let’s look at 3-0-2-1 tempo for the elbow on Scott’s bench. This means that you will run 3 sec negative phase of repetition. When you come in below the position does not pause (0), but go immediately into a positive phase and build bar in two sec (2). On top of the positive phase, wait, strain muscle to 1 sec before landing weight (1).
remember that the order of numbers is not an optional order of performing phase movements.
Very precise
this is only a little less precise than ultra-precise tempo, where we use the number three instead of four. We do only negative phase (first number), the positive phase (third line), and the transition between negative and positive parts of repeating the (second number). Time between the repetition is not included.
Precise
in this third method does not include either transition phase, but there is a negative (the first number) and positive (second number). E.g. 3-1 means that you perform negatively or eccentric repetition in 3 sec and a positive or eccentric in 1 sec.
Note:
At the first three methods of labeling paced sometimes you see the “x” label instead of numbers. This means “eXplosive” or “as quickly as possible”.
Qualitative
This approach, used by many coaches, does not include specific number of seconds for each phase of repetition, but relies more on the description of each stage.
Here’s an example:
* Lower weight slowly and lift under control, with contracted muscle
* Control weight through the down and build it explosiveness
* Go slowly in both phases of movement, concentrating that you have muscles all the time contracted
No
and here is this approach, where coaches do not just lay down but no pace. Which is best? It mainly depends on situation: each of these methods has reasons for and against that.
The first two (and ultra very precise) methods are useful for someone who cheats, or has a bad technique. If you have acquired habit that despise bar from the chest to use greater weight on the bench press compliance, paced could help you reject these habits. For all these other methods are accurate blemish that can deduct the quality of performance series. If you’re completely focused on counting seconds during the performance series, will not be able to concentrate on the movement and pull themselves out of a maximum force.
Practice - What you need to become a power to rotate toward more qualitative description of tempo.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Charging Oxygen During Training
It is very important how you breathing during the training. In most cases, should breathe before Started repetition and expire after you accomplish the largest effort at raising the levels of difficulty.
* Never inhale and exhale through the nose when you are exercising, especially with heavy weights and at the performance of complex exercises such as squats or exercises thrust. Specifically, the nasal passes simply are not enough big enough for the entry of air.
* Inhale through mouth and exhale powerful, almost explosively.
* There are exercises on the best nose only 2-3 repetitions each, while some require double inhale during a repetition.
* When exercising, do not let that be a body recovering series between siting or lying down.
* Charge the oxygen. Hyperventilate. Put your hands on the loin, bend your knees and build high-chest and slowly inhale over half-closed lips. After five to ten inhales, this way need to be ready to start the new series. This is called “filling the oxygen.”
Your muscles will surely come good this method of charging oxygen, for enriching blood oxygen restoring long that you created by running the last series.
This will create conditions for great pump and help you maintaining the pace of the series, which is not negligible regarding the effectiveness of training.
And finally: recently has been proven that the cancer anaerobic and can not survive with high levels of oxygen - so start breathing more active!
If you enjoyed this post, make sure you subscribe to my RSS feed!
Pull-Ups Explained
Pull-ups are for the upper part of the body, what are squat for the lower part of the body. Does not have a lot of other exercises that can do more in terms of building and strengthening the upper part of the body. Mostly the majority agrees with that by saying the fact that the need to work pull-ups, but sets the one question - can you?
Probably there is a lot of you who will be on this issue a negative answer. I will help you how to build the first steps and to stronger enough for the “real” pull-ups in the large number of repetitions and how their numbers would not be only on one or two.
Jumping pull-ups
A good way to achieve that goal exercise is called “Jumping Pull-Ups.” Stand under the back and bend your knees with a 1 / 4 squat can catch the rod, then you can start with exercise. If not, then stop at the bench to occupied prescribed position. Start with history and from the position where your hands are completely outstretched. Now, in order to erect jump of the ground, but only as much as is needed to switch with your chin level of the rod (the ideal would be that a key bone touch the rod). Launch 10-20 repetitions or more depending on your training program. Use the upper part of the body more and more in relation to their feet in order to continuously strengthening and finally rejected leg assistance.
For other progressions should we Smith machine or stand for squat. Set rod so that you level the chest or ribs. Receive rod like to do reverse pushups where your body facing the ceiling. Let your legs be merged and extended, a foot dependent on the fifth. Start with a series of extended hands and build it all until your chest does not touch the rod. Carrying out a horizontal position is more difficult in relation to the upright bodies in relation to rod, and adjust the position, but according to the strength and number of repetitions that you want to achieve.
The third type of progressions is demanding in terms of equipment. For this practice you need clip. Perform imagine doing that as pushups up and down. As with pushups, body straight and hold tight. From this position, pull the chest by hands as long as you do not touch armpit cave. Lower the starting position where you hand are extended and’ve done one repetition. You can practice and perform with one hand, but it may not be fully unilateral because you can help with second hand.
Kipping pull-ups
Last progression “Kipping pull-ups” who pull-ups variant in which the body use the momentum to successfully perform repetition.
All these exercises will help you to achieve the forces necessary for the performance of the classic Pull-Ups. Working with them regularly and in the short time you will do the right Pull-Ups without cheating!
If you enjoyed this post, make sure you subscribe to my RSS feed!
Satisfaction
Considering satisfaction and dissatisfaction of people F. Herzberg believes that these two feelings do not necessarily always to counteract one another. This means that what is not satisfactory not always lead to disappointment. Specifically, it’s about two categories needs, the first relating to animal nature of a man striving to avoid danger, while the other requirements contained in the human personality and lead its growth and development. Factors affecting the first category are the needs there are in an environment which promotes the behavior that avoids the danger, they are external factors. The other factors are located in the man and because of them he tends to grow and prosper, and are called internal factors. Internal factors encourage satisfaction and motivation for action, while external factors do not motivate but prevent dissatisfaction. So according to this theory, if encouragement environment for us, we will feel satisfaction but none of us will not motivate for further action. If we have a need for look back, growth and progres, these internal factors will motivate us to action.
Furthermore, research has shown that satisfied people live longer, healthier and more productive. But what is the link between productivity and satisfaction. The man judged result of his behavior in comparison with others and in comparison with understanding about the usefulness of this behavior, and whether this behaviors earn his goals. Satisfaction is in this sense, the value of which is achieved by acting according to the realization of their own goals, which encourages the continued productivity.
It sometimes happens that the work that investing in an action does not produce satisfaction but we are satisfied with the results we achieve. Thus, the satisfaction does not follow from the very process of action already follows from the work on a goal from the importance of accomplish results. If we are satisfied with the results achieved after the investment of effort and work in a business, we will be more productive for further action. Certainly, the environment is again important, depending on whether or prevents us in encouraging the realization of goals. Satisfaction is in this sense, a consequence of interlude between the environment that can be endanger or impulse, and ability to achieve our internal aspirations, wishes and goals.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Natural Juice Of Grapefruit, Lemon And Orange
Take a little of your time and for only about five dollars prepare healthy beverage: a few liters of first class natural juice of grapefruit, lemon and orange, full health - fruit juice de luxe!
Needed for 6 liters of juice:
* 1 larger grapefruit
* 2 orange
* 2 lemon (and can lime, they are very tasty)
* 3-4 bags lemon acid
* 1 kg of sugar
* 5 liter of water
Preparation:
Wash the fruit well several times, chop on cubes and grind in mixing machine (for example, machine grind).
At 5 liters of water dissolve sugar and add lemon acid. After that, add mix fruit.
Leave 24 hours.
After that, strain the liquid through gauze or through a colander for pasta. Juice put into bottles and keep in refrigerator.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Peanut Butter - Home Made
Ingredients:
55g fried peanuts-unsalted
2.5 tablespoons sunflower seed oil or margarine (not recommended)
Instructions:
* Mix ingredients until mixture does not become smooth (3-4 minutes).
* Would you like peanut butter with the pieces, then after mixing insert 15g fragmentized fry peanuts.
* Add enough oil to the mixture of lubricants. Add sea salt and again briefly mix.
Peanut butter hold in refrigerator in good closed vessel. Oil may climb to the top. If this happens, then mix butter before meals.
If you enjoyed this post, make sure you subscribe to my RSS feed!
The Ideal Line Without Diet
Diet and funds for weight loss, long-term does not bring anything other than dissatisfaction. How they are conceived so that the organism extract considerable amounts of liquids, as soon as we obtain the desired effect and move to the usual diet, hand balances are high-speed returns to the number on which it was previously, and our dreams are lost such as the bladder of lather.
Ping-pong effect
The body loses water, and many important substances necessary for normal operation, such as minerals, protein and carbohydrate. Diet and preparations for weight loss are burden to whole organism, lead to disturbances in metabolism, they burden heart and blood circulation, and can lead to various psychosomatic illnesses.
So, regardless of the fact that our magazines and manufacturers almost daily create a new ”magic” formula that guarantees success overnight, the only way such that we achieve the better case, so called. ping-pong effect, then quickly return to the old, very often even larger weight, or, in case worst, seriously damaging health.
But what to do if we suffer from weight loss that makes our life harder, threaten our health, or simply make us unhappy?
Listen to what you body says
Scholars from the fields of Nutrition have proved that our body very easily can be resolved only superfluous kilograms. Simply put, our metabolism, which works on the basis of vitamins, minerals, protein and carbohydrate matter, I was capable of activating a powerful system for burning fat, if he equable to provide meals, and by no means starving or taking special preparations. So, for most natural possible way, that is through healthy diet and the choice of foods that contain good ratio, bio-materials, excess weight, starvation, torture and shocks will become history.
The body must help not only the regular election and steady quantities of food, but also to physical activity, because weights, i.e fat, they can not melt where there is no muscle.
So, instead of starving that way, is a totally wrong strategy because our body reacts the opposite of our expectations, and it disintegrate less and less and less fat, ideal line should achieve deliberately, with steadily and healthy eating and appropriate physical activity.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Roll
Rolling encourages physical and psychological health. During rolling whole body is in motion, so you become stronger, and raises stamina and physical condition. Rolling strengthens the whole musculature, especially the muscles of the back, belly, legs, buttocks and loins, and that without load spine.
Rolling encourages proper breathing and strengthens of the respiratory system, and positively affects heart function and circulation. Favored joints and appropriately is even those who have problems with the joints, especially knees. It raises psychomotor abilities and contribute to a better physical mobility and coordination of movement. Roll developed sense of balance, a positive act and the ability of quick response.
In addition, the roll can be removed and minor irregularities in posture.
Rolling is a sport and for the soul. It’s fun, adopts the technology is fast and easy, everyone can find a pace that will enjoy, so it is a great motivation. In addition, the focus of attention and concentration on the track and moves contributes to disintegrate stress, and specific hand movements affect the resolve tensions in the area of the back and neck (very often the result of stress).
Furthermore, roll thawing adipose tissue, help lose weight and form a body. How is the time for roll increases physical energy consumption, even for moderate paced ride encourages the disintegrate of fat tissue. Therefore, it is created as a skating exercise critical zone. It is, therefore, strengthen muscles and connective tissue, and disintegrate fat and cellulite on the inner parts of legs, the thighs, buttocks, hips and belly, so these critical areas, as, after all, and the whole body, becoming fit, thin and tense.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Lee Priest Is Back
IFBB federation President Jim Manion said:
"Yes, Lee Priest returned to IFBB and has the right to compete in any competition, is a free and perform as a" guest poser. "Yet only should sign a membership card and unless these formalities, he officially returned to our organization."
Specifically, Priest was two years ago (2006), was suspended by the IFBB federation, after competing in another federation, but now lost Division Inc. in December federation. Priest has requested the return of the IFBB, which is next to Olympia Weekend-in should decide about it. However, recently it was decided to speed up the entire process, to give chance to compete qualifier Mr. Olympia 2008. Committee IFBB is a majority vote (11 of 16 votes).
"I think the timing was good, and that Lee’s punishment lasted long enough. I’m sure he barely waiting to return to the stage"-says Manion.
Manion continues, "Priest made a very bad move (leaving IFBB) and on to even better and I know. We hope soon to see how Lee Priest performance at the Atlantic City Pro, which takes place on September 12-13 this year, and where will try to qualify for this year’s competition Mr. Olympia 2008.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Walking Back To The Bar For Training
This exercise will achieve such a pump and burning in quadriceps that you will not believe your legs!
One of the things for which Available muscle development and insufficient flow of blood to the muscles, and we know, what is the greater flow of blood, or nutrients (if they are in the blood) and muscle gain will be greater and faster.
Guidelines
* Set the bar for the exercise of greater batter and a lower speed, and start walking by the bar.
* Stand to turn back and hold for the handle tape exercise.
* Starting you to walk this way works completely differently, take your time to get assimilate.
* Hands can provide and backward, and catch the front of handle tape exercise. If you find it more appropriate for, of course.
* Walk first reduced speed, concentrating to prone your feet. Each step shall be like a kind of foot extensions.
* Increase speed tapes, but they still may be somewhat lower than the one when you are "normal" turn.
* If you want to run this as cardiovascular practice, then you can apply H. I. I. T. method in a way that you walk back in the intervals of high and low forward intensity.
If you enjoyed this post, make sure you subscribe to my RSS feed!