Cycle lasts three days, exercise two muscular groups, and after the third day following the day of rest.

Active week will begin with exercises for the chest and biceps. While you are doing these series for this specific area, concentrate the target muscle group, and be careful how you breathe, cut the training with several different series of sit-ups.
The next day we are training facing muscles: the exercises are scheduled for back and triceps. Sit-ups are again in the program: in several different series.

The third day of training we complete exercises for legs and shoulders (How To Establish A Balanced Development Of Shoulders). And the abdominal muscles are not resting even today! Rest follows them only tomorrow, as well as all other muscles. After a day of rest, we go again!

Exercise

1. DAY - Chest And biceps

Chest

* Exercise - bench press (3 series by repeating 8-12)
* Exercise - dumbbell press on incline press (3 series by repeating 8-12)
* Exercise - bench press with dumbbell (3 series by repeating 8-12)

Biceps

* Exercise - biceps with dumbbell alternating (3 series by repeating 8-12)
* Exercise - biceps with bar (3 series by repeating 8-12)
* Exercise - biceps with dumbbell at the same time (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

2. DAY - Back And Triceps

Back

* Exercise - wide knuckle (3 series by repeating 8-12)
* Exercise - one-hand feat in folding (3 series by repeating 8-12)
* Exercise - rowing (3 series by repeating 8-12)

Triceps

* Exercise - triceps with dumbbell behind the head (3 series by repeating 8-12)
* Exercise - triceps with bar (french bench) (3 series by repeating 8-12)
* Exercise - triceps with dumbbell (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

3. DAY - Legs and shoulders

Legs

* Exercise - squat (3 series by repeating 8-12)
* Exercise - squat machine (3 series by repeating 8-12)
* Exercise - dead lift (3 series by repeating 8-12)-be really careful with this exercise
* Exercise - sedentary thrust (3 series by repeating 8-12)

Shoulders

* Exercise - dumbbell fly (3 series by repeating 8-12)
* Exercise - dumbbell fly- siting position (3 series by repeating 8-12)
* Exercise - cable lugging (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

All exercise are explained on blog in details with pictures. To find them simply click on links under names of muscular group. And remember only thing between you and success is YOU.

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Although some outdated byword like no pain, no gain or spot reducing slowly disappearing, there is still plenty of popular delusion. We have prepared for you a few common myths, as well as some facts, which are the result of recent research.

You will burn more fat, if you exercise longer and with lower intensity.

At training for the regulation of body weight, the most important is the total consumption of calories, not the percentage of energy that gets the grease. When you run faster, walk or cycling - you use more calories. Of course, it is difficult to maintain a high-intensity exercise, especially if you are a beginner, so you may not long endure with such a pace.

Therefore, it is better to start exercising with lower intensity, and gradually increase it from the training in the training. Take your time.

If you will not train hard and often, training’s are purposeless.

This attitude usually rejects beginners to start at all or continue with exercising. Researches show that any exercise is better than nothing. But only one hour walking in nature or in the garden of work per week reduces the risk of heart disease.

Exercise is a safe way to lose weight.

Getting or reduction of the body mass depend on many factors, including the eating regime and genetic predisposition. Not all people will lose weight equal speed on the same type of training. It is possible that someone may be active, but still threatened. While exercise alone can not guarantee that you will be the ideal weight, regular physical activity is important for the regulation and maintenance of body weight through a longer period.

Do you want to reduce fat tissue, keep of the lifting.

Many experts advise that it is best to combine cardiovascular training and strength training. Training with external loads held muscle mass, but maintains a higher level basal metabolism in the body. What is a higher level of metabolism - the greater is consumption of calories.

Fitness programs, which are conducted primarily in the water, are used in rehabilitation of the elderly.

Last investigations show that programs that are in the water equally effective for the regulation of body weight and fitness acquisition. Even top athletes do training in water in their programs.

The effects of body & mind are questioning.

In fact, the positive effects of such kind of exercises from a day to day growth. Tai Chi, for example, helps fix the pain in the lower part of the back and pain around the shoulder blade. Improves mobility, balance, coordination, posture, strength and eliminates stress.

Obesity people will not have use of exercising.

Obesity people who regularly participate in some of the programs, reduce the overall risks against people who are idle, regardless of their body weight. And men and women of all ages, body weight or fitness they get benefit for general health.

Exercising at home is good, but going to gym is only right coaching.

Some people can easier adjust to training at home, or simply they do not have time to go to fitness center or on any other sports activity. The best program for you is what you are going to do at a regular basis.

If you have any questions, or you are unsecured about something feel free to contact me.

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One of the very frequent questions to coaches is: ‘How much before and after training should I eat, and what should I eat?’. If you’ve ever experienced reluctance on the training or hard to kept concentrate, maybe I can help with these few guidelines.

We need to consume 2.5 to 3 hours before training, the meal should be of foods with digestible protein and complex carbohydrate. It would be like chicken, turkey meat, fish + potatoes / rice (carbohydrates) + salad without oil (if it is training the afternoon or evening) or e.g. Müesli with low fat yogurt (if training in the morning). Each meal should be consumed slowly and moderately, because then physiological mechanisms to time, say the center of famine: ‘This quantity is sufficient for us,’ while the speed of eating and mechanisms it is often minatory to the speed of swallowing. The consequences are heavy feeling in the belly and, of course, the impossibility of doing any physical activity. Avoid fruit before training. Fruits can cause unpleasant feeling of flatulence during training.

After the training, it is necessary to compensate for the lost of glycogen amount in muscle(a buttocks are big consumers of energy, that is what it is more active muscular mass, and greater intensity). So it’s an opportunity for a piece of chocolate, banana, or peach. Muscles need glycogen is so high that all that you eat goes directly into the muscles, not in subcutaneous adipose tissue. But don’t eat too much sweet!

Up to two hours after the training, you should be re-eat a balanced meal, which now may contain more difficult digestible foods(such as legumes, veal, beef, swine, eggs …).

The biggest mistake what recreational exerciser do is starvation after training. As we have said, the muscles are big consumers. After the training they are in state of catabolism or ”disintegration”. Providing nutrients substances give them the possibility of regeneration. If the muscle does not regenerates, it collapses, and thus reduce the consumption and the level and metabolism. Long term results are not achieved by starving, but planned long-term training and gradual harmonization of food habits.

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An hour of aerobic start with light and very simple exercises so that engine system, but also central nervous system adapt for efforts that are coming.

At every kind of learning there is a rule of progress, and at aerobics we ”learn” our body how to be stronger, more enduring, healthier and how how to spend surplus of unwanted substances in the body. In order to avoid shock of internal organs and possible injuries of muscles, it is necessary to warm-up, and stretch with light and simple exercises. Besides, imagine that your heart from normal frequency of 70-80 beats per minute, abruptly accelerated to 140 (average of aerobic training) or at 170 beats per minute(cardio training) or on even more?…

And a car when you start the engine you leave him to work rancid, and then after few minutes you start to drive him. Same thing is with your body. I’m giving this comparing of a body and car because people better understand why is important to warm-up and eat healthy.

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Production of protein moving from raw materials. The current, most processed protein isolate is also a core material, and even he does not have maximum concentration-barely reaches the limit below 93%. We should know that one protein powder has two states, moisture can be removed with drying and thus gets concentrat (gets labeled “dry basis”-dry matter). It is not usual state of powder, because in their natural form, outside the laboratory, always contains 5% moisture.

In last time pragmatic companies with their marketing give label that instructs that on dry basis and so they get 5 or 6 extra percents. The real example is WTI-98, I seeing this mark much more often, but it’s not real! We are still talking about proteins without processing and flavor. We should add that is more popular instant mode, so for now solvable proteins should add certain substances, which took off a few percent of the percent protein.

Well, the most richest sources of proteins are 90%, but biggest part of bodybuilding product are not isolates, but they hold concentrat (have less percent, a maximum of 80-82%), eventually they are in instant mode.

Now the next thing is adding flavor and improving of protein condition (fullness of the taste!) Of course, in interest of enjoying in this products, you must add flavor, and with that a certain amount of carbohydrate and/or fat inevitably come in product, because they are used like e.g. cocoa, maltodekstrin and the like. For the fullness of shake, density, creating less foam, add to such substances which are used to improve the composition of protein shake. I want to add that some companies are trying to put in their products as less is possible of these substances so they won’t have any nutrition value.

In a word, after instantiating or fixing the fullness composition, the product can be a maximum of 80%. The best example is 90% Whey best, which contains the basic protein substance, whose percentage of protein in the product amounts to about 80%. Much of the average nutrients of a protein contains 66-75% of the masses. Nevertheless, more could be the perfect product, but if you let the company writes on its product higher percentage of protein than this, then it is not true information and sets the questionable credibility of the entire company.

Products that do not contain suspicious carbohydrate and fats

If a product is added to taste, then they will immediately its content of carbohydrates, fats and so-be significantly above zero. It was in the clear protein, if you eliminate the possibility, and one has the other. This is at most chocolate products, since it is their content cocoa between 5-10%, which of course includes as a carbohydrate and fats. You must always pay attention to the content of carbohydrates and fats marked on the label, because if these are too low or listed value is zero, while the percentage of protein mass is too high, then this product is not what is written on it!
Unfortunately, quality proteins have a price, but it is worth it.

Which To Chose?

Since the source of protein, athletes and bodybuilders the best is whey protein. Physiological, it is the most anabolic protein and the best food for the muscles in the critical moments.
Since the training after almost obligatory to bring the food in liquid form-shake, it’s most desirable impact of whey protein, milk or whey is the only type of protein that you almost can’t enter with everyday nutrition and therefore we recommended the taking through supplements.

 
The best raw materials are protected Licenses
We should know that if you let the company uses high quality raw materials, proteins, or else what their name is protected by license must be on the product label. Its omission would be stupid because he is a guarantee of quality and proof Continuous quality control of products in order to preserve the name. Specifically,if they violate regular control of the products they will lose their license.

Products that are labeled license are mostly renowned American manufacturers supplements, and from there to European distinguishes Aminostar Czech company that licensed their names has clearly highlighted on each its product.

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Performance

Begin a practice as a classic thrust with barbell. The difference with this kind of thrust, in the fact that once you raise weight in front of the head, lower weight behind the head and only to the level of head lice.

 
After you’ve done, push weight again and lower it in front - that counts as one repetition! Imagine the practice as an alternate performance of the front thrust and thrust with barbell behind the neck.

Breathe when lifting, and inhale during lowering weight.

Tip:

In order to make a practice more intense, raise bar ONLY what is needed to move it over the top of the head and down behind (only to the level of ears).
With this kind of performance,you will set constant stress on the shoulder and unload at the same time triceps. So your deltoid will get a new form of “torture” that are not yet accustomed, you will shock them, and make a new growth!

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You sat long in front of computer, you need effective solution which will help your most numbed part of the body-neck?
Here are couple of exercise that will help you solve the problem:
Sit upright in chair, feet must be on ground, and back comfortably accumbent.
The head is the extension of spine-it’s not slant not left or right, forward or back.

Very gently and gingerly approach right ear, right shoulder, if you feel pain or uncomfortable, go back to the point where he is stretching any pleasant. Location keep 6 seconds. Return head again in the middle position and repeat the practice under the second shoulder.

Raise the shoulders up, while you can not do that to you shoulders sticking his head, and that you have the ‘disappeared’ neck. Keeping the site listed 6 seconds, and then suddenly relax the shoulders. Repeat several times a practice.

And finally, raise their hands above their heads, elbows shall be prone and cross, a palm shall be siksikin on hand. Relax head and hands and stretch more in the air.

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You Need Challenge? Want To Shock Your Muscle?
Try this routine that combines various principles of Poliguina, to the Arnolda!

Your Challenge

It consists in the fact that the training chest and back is perform together, and consists of just one exercise for each group.

Your Goal

The goal is to make every exercise a total of 100 alternating repetition them.

Use stop-watch and measure how much time is necessary to reach the hundred repetition, and next time try to shorten that time.

Exercises On Loom

Use really wide grip (if you have a choice) and sink down until you biceps and forearm do not touch. (Do not run a useless half repeats). Then pause for a second and explode to up.

Knuckle With Parallel Grip

Use parallel pulls for knuckle (usually located in the middle of crossover devices, or within device). So from pending position, raise yourself, the second pause in the upper part and then slowly down until your hands are not prone to the end.

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Professional competitor of the IFBB federation, was found dead yesterday in place of Plano, Texas. Amanda Savell was successful female bodybuilder, she competed in the figure category.
Yesterday morning, she was found dead, according to a police report, she was probably killed with one shot from pistols to her head. Report is that Amanda was killed along with David Jacobsom. The police found the two bodies in Jacobsovom home in Texas.
Savell was thirty years ago.
Jacobs, 35, was accused for selling steroids to numerous professional players of the NFL (American football).

 In May this year,it is tentatively punished for three years, because of international selling steroids.
Amanda Savell was one of the excellent figures competitors, and after that she has become professional finishing 2005 NPC USA Bodybuilding, Fitness and Figure Championships.
Twice won the European Super Show, 2005-2006-and the International Figure 2007, she finished second.

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