Which anti cellulite massages for the legs?

The dimples are a real problem for those who have taken a few pounds . It is a pile of fat that forms under the skin. To eliminate fat, there are several methods including massage that can be done at home without the help of a professional. However, it must be ensured that this is done well so that it is effective.

Here are some tips to help you eliminate the dimpling from your legs .

What are the good gestures to remove cellulite from the legs?
The most important thing is to make the gestures adapted to your situation. For the legs , you Overnight Lean Keto only need to apply a sustained pressure on the area with the hands that surrounds it. Then slide your hands up and down. Vary the speed for better stimulation . This first gesture must be done for at least 10 minutes a day in the targeted area.

Then make a palpate roll . This gesture is well known and very simple to do. Take a fold of skin between three fingers then roll this skin fold up and down by moving the thumb in small movements. Finish with a kneading that simply kneads the skin like dough, but gently. These three actions are to be done daily for quick results .

What accessories to use?
You have on the market several accessories that are slimming allies and that will allow you to fight against fat. In the top of what you should use are slimming oils . They fight against cellulite and facilitate massage. Then you have suction cups that are effective, but use with care to avoid blues and small veins that explode.

And finally, there is the vacuum that is acclaimed by the followers of this anti fat method. All these accessories are very easy to use and in general, accessible to the greatest number.

A good diet to fight against fats
It should not be forgotten that the cellulite is due to a greasy mass . This clump forms when your body stores excess fat. So, to fight against this, you absolutely need a balanced diet. Take the time to make healthy dishes with vegetables and lean meat Overnight Lean Keto and finish your meal with fruit. You absolutely need to reduce fat and sugar in your diet. Forget the nibbles and the caloric desserts .

How to eliminate fat? The simplest method and with the most benefits is surely the massage to evacuate fat deposits. Add to that a good diet and you find a teenage body very quickly.

How to make a mass gain over a week?

I want to achieve a rapid mass gain: how to do? If muscle building is a process that can not be rushed, an effective weight training program with a proper diet can get you started, even for a beginner.

1 week weight gain: sports tips
Can I gain muscle over a period as short as a week? When your muscles encounter resistance, they suffer a trauma .

In response to this trauma, the cells rush to repair the fibers and make them more resistant . This response occurs quickly, but changes after a workout are minor .

If you do regular weight training, the overnight lean keto cumulative effects create a visible change in your muscles and a feeling of greater strength. Technically, after a week of bodybuilding, you build muscle , but only a very small amount.

Training and nutrition: the winning combination
Training followed by adequate rest is essential in muscle building. Over a period of one week, you can plan three to four intensive sessions , at least 48 hours apart from each muscle group.

Without this rest, you do not strengthen your muscles in the long run. The diet, based on a balanced combination of carbohydrates , fat and a proper calorie count will also help you optimize your weight gain.

Choose quality ingredients and a natural diet for your diet.

Menu of the week: a balanced diet of nutrients and kcal
On Monday
Breakfast : poached eggs on a bed of spinach

Lunch : whole pitas with tuna, red onion and tomato

Snack : Greek yogurt with red fruits (frozen)

Dinner : steamed salmon, broccoli and sweet potato

Tuesday
Breakfast : Oat porridge with milk and chopped banana

Lunch : Thai shrimp curry with coconut milk, peas and sweet corn, brown rice

Snack : liver and onions

Dinner : Grilled pork steaks with minced tomato sauce, spinach and green beans

Wednesday
Breakfast : Smoothie with milk , frozen berries, Greek yogurt, honey, peanut butter and whey protein

Lunch : mackerel with salad of tomatoes, onions, zucchini and carrots

Dinner : red bean chili, brown rice, green beans

Thursday
Breakfast : grilled sausages and three scrambled eggs

Snack : peanut butter and slice of bread , apple

Lunch : sweet potatoes with chilli

Dinner : roasted chicken legs with garlic puree, lentils and zucchini ratatouille

Friday
Breakfast : omelette with three eggs and mushrooms, chicken leftovers

Lunch : pita with salmon and cottage cheese

Snack : snack carrot sticks (hummus optional)

Dinner : Braised steak and mushroom casserole, broccoli and cauliflower

Saturday
Breakfast : porridge with crushed banana, apple, honey and berries, sprinkled with almonds .

Lunch : brown rice , peas and corn

Snack : white cheese and wholemeal bread

Dinner : shrimp pie with mashed sweet potato, cauliflower and green beans

Sunday
Breakfast : sausage, broccoli and omelette

Snack : nuts and apple

Lunch : turkey burgers (minced turkey and chopped onion)

Dinner : Roasted sweet potato lamb stew, carrots and peas

Exercise butterfly. Develops nursing?

Putting hands in a butterfly simulator. What, why and why.
Practically in any gym there are power machines on which representatives of a male or female love to stick. If you take, for example, the young ladies, then this is usually a simulator for leg alignment and hyperextension , for guys – traction-block aggregates, and often – a butterfly exercise in the corresponding simulator. Recently, I began to notice that it was the male population who was trying to stake a chick behind them .“Butterfly” and zealously working on her pectoral muscles. In general, such a popularity of the simulator for the information of hands can be understood – this is the most simple and intuitive movement, which does not require seven spans in the forehead of the athlete. In addition, coaches often load their wards with a butterfly, stating that it is well developed breast, and can add them to the masses. Is it really so, and in general all the secrets about keeping hands, and we have to find out today, let’s go.

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

Anatomical atlas

The exercise is so named because it resembles the swinging movements of a butterfly’s wings. It is aimed RDX Surge at the development of the pectoral muscles, in particular, at the center – the median strip of the pectoral. The main acting muscle is the sternal area of ​​the pectoralis major muscle. This muscle makes up most of the chest wall, and not only adds to the chest volume, but also works with the muscles of the shoulder to turn the arm in and out.

Three synergistic muscles work together with the sternal area of ​​the chest to complete the butterfly exercise:

clavicular division large thoracic;
front delta;
short biceps head.
As for muscle stabilizers, these include:

long biceps head;
brachyalis;
triceps;
wrist flexors.
The complete anatomical atlas of the information of the hands in the butterfly simulator presents the following picture.

exercise butterfly muscles in motion
Benefits

Performing the hand information in the simulator gives the athlete, their performing, the following advantages:

clearer relief and balanced breast form in men;
exercise helps to hook small areas of the chest and develop it in this way throughout the volume;
develop the inside of the chest (median line) and get a visible separation of the left and right of the chest;
allows you to bring in the tone / tighten the pectoral muscles in women and thereby improve the bust line;
provides good stretching of the chest and filling them with nutrients – all this improves the blood circulation of the upper body;
helps to rehabilitate after a chest injury;
provides additional support and stability of the shoulder muscles, which protects them from various injuries;
due to the fact that the exercise is isolated, it makes it necessary to work exclusively on the pectoral muscles without attracting auxiliary muscles, this provides the best stimulus for growth.
We proceed to the practical part.

Technique of performing information hands

It would seem that the exercise is simple and should not cause difficulties and misunderstandings in its implementation, however, one can often see how it is performed incorrectly. So let’s step by step analyze its technical side. So, the right technique involves the following steps.

Step number 0.

Approach the butterfly simulator and adjust its height by moving the seat up or down. Also set a comfortable degree of initial stretching of the chest / comfortable starting position of the arms, changing (if the design allows it) the position of the guides themselves. This is set by the closer installation of the handles through the upper grooves-holes. Load the simulator, sit in it and press tight with your back straight. Grasp the handles and keep your shoulders parallel to the floor. Keep your legs slightly apart and firmly restrained on the floor, look ahead. This will be the starting position.

Step number 1.

Inhale, as you exhale, begin to pull the handles of the simulator together. At the end point of the trajectory, fold your arms, squeeze the pectoral and stay in that position for 1-2 counts, keeping the peak contraction.

Step number 2.

Slowly and under control, return the hands to the PI – until you feel a slight stretching of the chest. Repeat the specified number of times.

In the picture version, this whole mess looks like this.

exercise butterfly technique
In motion so …

Practical advice

To get the most out of the exercise, follow these practical tips:

no need to completely straighten the arms, leave them slightly bent at the elbows throughout the movement;
powerfully statically compress the pectoral, straining them at the end point while converging and linger in that position;
do not throw weight at breeding, but slowly bring it to the side;
the phase of convergence should occur 2 times faster than dilution;
do not lower your elbows; always keep your shoulders parallel to the floor;
exercise is best included in the end of the workout chest, as finishing (applied to men) ;
if you have the left half of the chest from the right, then you can mix in the simulator with only one hand;
The recommended number of repetitions is 10-12 ;
It is necessary to avoid large / moderate weights in exercise, people with shoulder injuries and an unstable, weak rotator cuff.
Note:

Versions of this exercise may be different, it all depends on the design of the simulator, in particular, whether it has special soft rollers or just go handles.

Exercise butterfly ineffective?

You can often hear some trainers claim that this exercise is effective, others do not. Who to believe? Believe you need facts and logic. As for the facts, a lot of research has been done regarding the effect of the “butterfly” on the growth of the pectoral muscles. The conclusion is – this exercise does not grow their weight, it is “grinding” and is aimed at improving the shape.

In other words, if you are a guy and you have a flat chest so far, then flattening the hands in the simulator will not add volume to the chest. On the other hand, if there is muscle mass available, but it lacks form and prettiness, then mixing hands in a butterfly will help with shaped problems. As for the ladies, the exercise has a lifting lifting effect and is able to make the chest (in conjunction with other exercises) more elastic.

One of the significant benefits of the butterfly exercise compared to free weight (for example, dumbbell dilution ) is that resistance remains constant throughout the movement. In the case of dumbbells, resistance decreases in the upper part of the trajectory.

Who likes free weights, can try doing a butterfly with dumbbells. Its meaning lies in the movement of hands, as in a simulator, but in your hands you hold dumbbells and close your hands with them. When raising hands – exhale, when mixing – inhale. In addition to stretching the chest, the deltas are non-illusory.

Deadlift. Inside view

Namely, we will learn everything about the forces, moments, biomechanics of the bed, we will study its anatomical aspect and get acquainted with some research information.

Deadlift from inside the logo

So, the tasks are voiced, we will deal with their implementation.

Deadlift: Forces, Moments, Levers
This is the fourth note of the power cycle. In the first two we talked about bench press , squatting (in 2 parts) , we spoke in detail and in detail, so be sure to pay your respects to these magnum pump xr creations. Today, the “debriefing” exercises are becoming camp thrust. And let’s, without delaying the case on the back burner, let’s do this. Go.

Note:
For a better understanding of the material, all further narrative will be divided into sub-chapters.

Forces in the deadline
F = [m] x [a] – this is the formula for the force calculated in Newtons. 1 H is the force required to accelerate 1 kg of mass at a speed of 1 m / s2. If you decide to moan and equip a barbell with a weight of 100 kg (mass component of the force) , then in order to tear it from the floor, you need to apply a force greater than 980 N = 100×9.8 m / s2. Only in this case you will shift the weight.

When doing an exercise, deadlift, the athlete moves the bar from one height to another. This means that the potential energy of the weight changes. This change can be described by the formula W = FxD (Work = force x distance) . Let’s carry out calculations for our example: F = ( 100 kg) x ( 9.8 m / s2) = 980 H; W = ( 980 H) х ( 0.4 m – conditional average height of weight lifting) = 392 J – potential generated energy.

Deadlift force
Note:

It should be understood that the greater the weight of the bar, the more work on the movement of the projectile you spend and the more energy you spend. If you gain muscle mass, then these labor costs should be compensated, i.e. weight gain increases the calorie intake. For example, training №1 with the parameters: weight of the bar 100 kg, 3 sets of 10 repetitions. W = 3 x [ 392×10 ] = 11760 J. If you decided to increase the weight from 100 to 5 kg at the next training session and perform the same amount of work, then W = 3 x [ 411.6×10 ] = 12348 J. Difference( 588 J) must be compensated by food.

Deadlift is considered to be a traumatic exercise. This is 100% true, and the reason for this is the impact of different forces on the spine. What exactly, we analyze further.

In total there are three directions in which forces are applied to human tissues: compression / compression, tension and shear.

forces in the camp, directions
In relation to the stanovoy we have the action of all 3 forces, two of which, compression and shear, manifest themselves most actively. The shear force is defined as the force acting parallel to the surface. In the spinal column, it can create a glide of one vertebra relative to another.

The execution of the deadlift leads to the creation of a large torque (torque) relative to the lumbar vertebrae. Although the vertebrae are a set of joints, we can imagine that the disc between the 4th and 5th lumbar vertebrae is the center of rotation for this force (circle in the figure) . The line of action of the muscles pulls the lumbar vertebrae together and creates a contraction between them.

It is difficult to visualize, but when you stabilize your lower body against the ground, the lower lumbar vertebrae are “pushed up” from below and are pulled down by muscles. This creates large compressive forces. Thus, the separation of weight from the floor squeezes the entire spinal column – the phenomenon of compression. The greater the weight, the greater the compressive load on the vertebrae.

In addition to the generated torque, which the forward lifter wants to rotate (blue arrow in the figure) , the load lifting and the weight of the upper body act down (gravitational pull) . The component of this force is the shear through the joints L4-L5 . It is this force that “breaks” most spins.

torque and forces acting on the lumbar spine
Moments in the deadline
In order to make a movement, you first of all try to create extensor moments (extensions) in the knee joints, hips and back, which exceed the flexor moments (flexion) in these joints, imposed both by the weight of the barbell and by your own body weight. If this succeeds (the athlete generates a sufficient force that exceeds the force exerted by the barbell on his body) , then he successfully performs the deadlift.

Successfully means strictly vertically upwards – against the vector of gravity.

Eyesight and bodybuilding. How do the increased loads on the eyes?

With this note we are opening a new cycle of articles on the project related to health, or rather, the occupation of fitness / bodybuilding for various diseases and problems with the most valuable human asset. From them we will learn all about the detrimental effects of heavy weights on the body, how this influence can be reduced and whether it is possible to practice in the hall, if you are special, There are some health problems. And opens our cycle article entitled “Vision and Bodybuilding.”

Eyesight and bodybuilding

So, take your seats, engage in educational activities.

Eyesight and bodybuilding: what is to be wary of when glands bust?
I think that for beginners, and not only, it will be useful for athletes to know that bodybuilding / fitness has two sides of the coin. The first positive is well known to all of us, and therefore it makes no sense to deceive it once again, but about the second it is negative, an order of magnitude less information, and one can even say it is hushed up. We will not be silent and will try to objectively, with a theoretical and practical approach to the issue to understand it. And today we will begin to dig in the direction of the topic of vision and bodybuilding.

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

The human eye: the basics of structure and functioning

Of course, we begin with a theory, namely, by studying the structure of the eye, i.e. its buildings. The eye is a complex optical system, similar to a camera system, which allows a person to perceive up to 85% of information from the outside world.

If you don’t go deep into details (after all, the resource is not medical) and you look at the eye in the key of comparing it with a camera, then its optical system is:

the retina is a thin film (light-perceiving matrix) ;
pupil in the center of the iris (diaphragm) ;
lens – lens;
sclera – the shell of the eyeball (body) .
Also, the visual pathway includes the pathways and the visual cortex of the brain. It is the latter two systems that are responsible for conducting / analyzing the nerve impulses viralis rx coming from the eye. Considering the structure of the eye, it is impossible not to mention the accessory apparatus – the eyeball, with the whole system of auxiliary structures, such as the eye muscles, eyelids, mucosa (conjunctiva) and the lacrimal apparatus.

From the anatomical point of view in the eye, we are more interested in the muscles, which number 6 in each eyeball – 4 straight and two oblique. This muscular system ensures the rotation of the eye in all directions, as well as fixing the gaze of both eyes at a certain point.

To make it clearer what is being discussed, carefully study the following image (clickable) .

Structure of the eye structure
Well, now you know in general terms what our mirror of the soul consists of, and you can proceed to practical information.

Do heavy physical activities and work with weights on the eyes?

When performing exercises with burdens, especially basic and polyarticular, pressure in the eyes increases, which can lead to glaucoma. The latter occurs when the fluid in the eye does not flow properly. This usually occurs at constant pressure through a network of small “drainage tubes” (trabecular meshwork) . In the case of glaucoma (constant / intermittent increase in pressure), these pipes are clogged and trophic (power)eyes are broken. Fluid builds up, exerting pressure on the optic nerve, causing the dying of the nerve fibers inside, which ultimately leads to loss of vision. This process is asymptomatic, and there is no superficial way to detect it, except for conducting a deep examination on special equipment by an ophthalmologist.

Thus, any measures that lead to an increase in pressure inside the eye increase the likelihood of glaucoma. Of course, if we talk about fitness, the fitonies are less susceptible to this disease due to a different type of work with weights. Bodybuilders, lifters, and generally people who iron are the target audience for glaucoma.

Note:

In a special zone of risk are the musicians playing wind instruments, because constant blowing in the tune 🙂 causes an increase in pressure in the eye. Therefore, such categories of citizens visiting the gym need to be especially attentive and exclude “pressure” exercises.

Holding the breath during exercise is a major factor in increasing intraocular pressure. Namely, such a delay occurs when performing basic exercises.

Researchers at the Institute of Ophthalmology, Specialized School of Medicine of Brazil, measured intraocular pressure in men when performing basic exercises. Two measurements were taken – one in the right eye when performing the press and holding the breath, the other in the left eye during normal breathing. The experiment showed that the pressure increased in 90% of participants by 4.3 mm Hg, when they held their breath and in 62% by 2.2 mm Hg. who breathed normally.

Isokinetic and aerobic exercises can significantly reduce intraocular pressure in the eye. If you do exercises (cardio sessions) that increase heart rate by 25% , you can be sure that the pressure in the eye is reduced.

Conclusion: do not dwell only on strength work and weights, in a week out of 5 visits to the hall you will spend 2-3 strength and 2 aerobic workouts.

Little secrets from big bodybuilders

It turns out that “having felt this sector”, you will be able with acceleration to move towards your goal – the construction of a relief body. How to find it and get into that most treasured realm of muscular volumes?

It all depends on you, i.e. from your ability to precision aiming at the cherished point 33 . At each training session you inflict (with varying degrees of strength) blows on your central nervous system. The more quality load you give to your muscles and the more bulky you load yourself, the harder you hit the TsNC.

The strength of this blow depends on a number of reasons, the main ones are:

frequency of visits to the gym;
working weight burden;
the number of approaches and reps in the approach.
All these causes contribute to the amplification of the electrical signal sent to the muscle being shred pro elite trained. Here it is worth understanding that we do not need massive “bombing” and outrage excitement, we need local and accurate strikes that hit the target.

However, it is often the majority of bodybuilding “naturalists” who suffer from the immoderation of their efforts.

Based on the image above, we can conclude that the optimal level of excitability of the athlete’s central nervous system should be between points 31-33 . All values ​​above 31 do not make sense. If the intensity of excitation of the central nervous system below point 30 , then this is also not enough to achieve any positive result in the development of relief.

Point 29 on the X-axis is the time when the athlete should stop, restrain his appetites for progress and take a wait. A step to the right along the X axis will lead to nothing, since between points 24-25 begins the start of adaptation processes. In practice, this is characterized by marking time and “stagnation” (lack of progress) in working weights.

Based on all of the above, we can draw the following conclusion.

Constantly paying attention to the efforts developed in the exercises and changing the intensity of the waves in the case of a natural increase in the level of adaptation (segment 1-40-30-6 ) can truly achieve impressive results. If you learn to achieve the fulfillment of all these conditions, you will undoubtedly become a professional in the field of natural muscle pumping.

Well, in conclusion, let’s find out about some of the secrets of bodybuilding from star bodybuilders who contacted me and decided to sincerely share them with you :).

Little secrets from big bodybuilders
So, pay attention, this is what our overseas colleagues told us:

№1. Sean Ray about the press

In the development of harmonious muscles of the press the main thing – a comprehensive approach. This means that there is little fat in the diet, aerobic workouts and a comprehensive workout of the abdominal muscles. In order not to expand the waist forget about the heavy bends with dumbbells to the side and work with weights. Underbelly Suck by raising the legs on a flat bench – s sets of 30 repetitions, rest 30 seconds;

№2. Lee Priest about calves

I have never worked on caviar with large weights. Moderate weight and 7-10 sets of 40 repetitions – this is what the calf muscle needs. Do the lifting on the toes standing, with a load on the back.

Number 3. Dorian Yates on walks

Try to walk (especially before training) in the fresh air from 1.5 to 2 hours a day. This will enrich your bloodstream with oxygen and will positively respond to the synthesis of muscle tissue.

№4. Kevin Levron on the progressive overload principle

True salt when working on muscle mass – to stimulate the maximum percentage of deep-seated fibers for a minimum period. Therefore, try hard to load your muscles, doing 5-6 “deadly” repetitions. Use the principle of the pyramid – start with a large number of repetitions and average weight and go to a smaller number of iterations, but with a large tonnage.

№5. Jean-Pierre Fuchs on instinctive training

Practice instinctively, the body itself will tell you the desired weight and number of repetitions. Your muscles and brain should be one team. Consider every step of your workout, every exercise. Concentrate precisely on reducing the target muscle.

№6. Lee Haney on back training

I divide all my exercises into “rhythmic” and “mass set”. The first improves the trophism of the muscles, the second – grow muscle mass directly. Alternate heavy basic movements with “rhythmic” ones, this will protect your muscles from injuries and speed up their recovery. I take the T-neck to the first one, the dumbbell pull in the slope, the second – the thrust to the belly sitting, the pull down on the block. To better work out your back, first warm it up with a downward force on the block, then add pull-ups on the horizontal bar .

Actually, let’s say thanks to all athletes for providing the secrets of their training. Thank you, brothers in iron :).

Well, that’s all I wanted to talk about today, we will call it a day.

Afterword
So, in this article we tried to understand the secrets of bodybuilding. I do not know, maybe for someone the first part of the article will seem difficult and incomprehensible – it’s okay, you will understand with time and with the time of training experience. In any case, now you understand that you have to pay for bodybuilding results, and for good results you have to pay Nemer.

Free weights, irreplaceable

There was a time when I was adolescent when, after reading some very convincing arguments about the superiority of the new Nautilus-type devices promoted by Arthur Jones, I was sure that the weight-free exercises used for muscle mass growth would disappear like the horse-drawn cart before the appearance car. It did not take long afterwards and I learned that that was simply not true, and this fact continues to be proven over and over again. We recently witnessed the effects of dropping free weights in the training program of the top professional German Dennis Wolf.

Dennis has an extraordinary genetics and I can challenge anyone who does not agree. You simply can not rank in the first 5 at Mr. Olympia two years in a row, as he did in 2007 and 2008, without having such a genetic, structure, shape, and extent. Dennis has made his top physics in Germany with free weights. After Mr. alpha xr Olympia in 2008, he underwent a herniated repair surgery, which unfortunately did not heal as quickly as he expected initially: “The surgeon completely forgot to remove a large calcium deposit that was formed before surgery and that was the cause of postoperative pain. “Also in 2009, Dennis was unable to do his usual free weight training with the bar and dumbbells and used the equipment and cables. Theoretical, it would have been enough to even maintain his muscular mass until then, but that was not the case. At Mr. Olympia 2009 he did not have those full shapes and muscles like granite, as in the past. He did not even enter the first 15.

Finally, lower abdominal pains have diminished, and Dennis has been able to use the free weights for training again in 2010. And as a partner on the Lithuanian monster, Robert Burneika, who became a national champion to the supergy and open in the NPC version.

So basic exercises such as genuflexions, lows, frames, shoulder pushes, or straightails are no longer lacking in his routine. Dennis’s physics has begun to improve, and fifth in the 2010 professional high-end competition says it all.

Is this proof that free weight exercises are a necessity? Maybe yes, maybe not, but when it comes to muscle growth, nothing can match them.

10 rules to increase muscle mass

1. Use free weights
Even if some pulley machines seem very heavy, they do not involve as many muscles as they do it with free weight training.

2. Use composite moves
How to do an exercise is perhaps the most important thing. To grow in the mass, do not isolate, try to use the adjacent muscle groups. And do not be fooled by the theory that cheating does not help. It is good to cheat from time to time when you do not have alpha titan testo the necessary force to take the exercise to the end. Sisterhood also helps to perform a composite movement. But do not make this a habit. Only chew when needed.

3. Find deficient areas and improvements
Analyze your structure and find deficient areas. Then go to the hall with the thought of improving them. Work these areas first, especially with free weights. If you do cables, leave them at the end of the training. Do not count the cable sets as exercise exercises for the table.

4. Try to find the best exercise for you
Some people perform a lot of exercise for a long time, they have a very strong force in their execution, but the increase in muscles is not possible. If this has happened to you, try replacing that exercise with another basic exercise for the same group.

5. Avoid injuries
Particularly during the execution of dangerous exercises, such as rear-end genome. Always be assisted by someone. An injury can cost you much more than any gains from doing an exercise that puts too much pressure on ligaments or tendons.

6. Use optimal sets
Too few sets will not be enough to stimulate muscle mass. Too many leads to over-training. Play with sets until you figure out which is the right number for you.

7. Do not count excerpts
There is no optimal number of exercises that must be performed on the muscle group. The varicose number from individual to individual. Experience and see how it works better. Some can make 4 sets per group and others only two and have the same results.

8. Use the appropriate number of repetitions
It is best that the exercise is done until exhaustion and the number of repeats is around 10.

9. Flight with peaks
From time to time, do exercises to test your strength, that is, use weights that will not allow you to do more than 1-2 reps. Never start directly with the maximum weight. Grow gradually.

10. Eat your daily portion of meat
The body needs proteins to build muscle. The best source of protein is meat.

The ideal kettlebell for mass gain?

The kettlebell is increasingly used by athletes . This equipment with incredible benefits seduces as many men as women.

How to use it to achieve muscle mass?

How to succeed in gaining mass: here are some easy exercises
Here are some examples of exercises that will help you forge a workout program with a kettlebell .

Kettlebell Swing
It will hold well the kettlebell with both hands . The bust sheathed and the contracted back, it is necessary to swing the accessory by the hips towards the back by making it pass between the legs.

Then, using the momentum, continue swinging it forward and upward, lifting it up to eye level. This keto plus premier movement is excellent for developing the muscles of the arms and the bust .

Split squat
Here, hold the accessory by the right hand and pressing against the chest.

Then, it will stretch the right leg back. With the left foot just a little in front of the body, it will bend the knee. The movement is to be repeated with the left hand .

windmill
This exercise will develop muscle mass in the abdominals , lumbar and legs.

The accessory must be installed opposite , on the ground, tiptoe on each side of the equipment. With the left arm stretched up and the left leg extended, the body should be bent to the ground to lift the accessory with the right hand before straightening.

Then doing the same movement, rest the ball on the ground. The exercise is to be repeated with the left hand.

The advantage of the kettlebell?
The Kettlebell is incredibly effective at improving muscle endurance through the effort that its use requires. This allows to assimilate it also to cardio exercises . It causes fewer knee injuries than other sports equipment.

Muscle mass is well worked through all the exercises using the kettlebell. Like all other sports equipment, the weight is also flexible so that the kettlebell can adapt to each user .

From a practical point of view, its small size also makes it much easier to transport.

What is the kettlebell?
Ensuring a quick and easy weight gain, this accessory is the weight training equipment to choose . Its origin is a little blurry, but it is in Russia that it really gained its notoriety.

Made of cast iron and high mass, the accessory has a fixed grip that makes it easy to use. Its barrel-shaped shape provides a fairly balanced grip, ideal for many crossfit and fitness exercises .

Consume the calories that will meet the needs of your body
If you use a kettlebell for your physical activities, it should be noted that your body will need to follow a suitable food program.

Consume a lot of protein to fill the fatigue that your muscles might feel , especially if you’re new to it. The kettlebell can be difficult to use at first. You will have to start with a size that will match your abilities if you are a beginner.

Also, it must be used for a limited time to avoid excesses.

Bodybuilding Nutrition Secrets

Feeding can be, without doubt, be attributed to the basic factors of successful bodybuilding. To significantly increase muscle growth, you need to eat right. As famous bodybuilders say, if your diet is less than 3200-3700 calories, the likelihood that the muscles will grow is very small.

There is even a saying that the bodybuilding diet is 90% of success. But if you just make food more calorie, it will not make your muscles grow, because it must be combined with physical exertion.

How to eat properly, doing bodybuilding to achieve the desired result?

Not many bodybuilders bother about calculating the energy value of their diet. Meals should be as close as possible to how heavy your loads are. For a bodybuilder, eating just a lot and good is not enough and stupid. The importance of nutrition in bodybuilding is much more complicated. Eating everything, whatever and how horrible, usually negates the titanic work in the hall. You need to clearly know what to eat and when to eat. Even if it is very abundant to eat, as it is not strange, there is a high probability of lack of useful substances.

This is due to the fact that products already processed by something get into our body, for example, after canning, freezing, etc. nutrients are destroyed. We eat normal food, and the muscles lack nutrients and they do not grow. In this situation, food supplements may come to the rescue. But there is also a danger that concerns the absorption of food. It was found out by physiologists that optimal nutrition was subject to strictly established rules and if these rules were neglected, this could cause the muscles to refuse to recover.

Eating right is simple, but often the simplest is getting the hardest.

Being engaged in bodybuilding to comply with the rules of nutrition is very easy, but such compliance forces a person to obey the rigid framework of the regime, and for this purpose just requires a strength of character, which everyone does not have too much.

– Eating only one meat is meaningless, because the body can metabolize proteins only with carbohydrates. It is necessary to eat meat with a side dish (races, pasta, potatoes), besides the side dish should be two, or even three times more than meat.

– You can see in reference books that chicken meat holds the first place in utility, however, you do not need to eat only chicken from day to day, there are not all necessary amino acids in its meat. It is recommended every day to change your meat diet. Canned food, sausages, sausages and similar products should not be credible, as they contain little protein, but fat is much more than necessary.

– Nutritionists found that in the morning the metabolic rate is higher, and during the second half of the day, it decreases. Therefore, 70% of the diet should be consumed during the day, besides, half of this, until thirteen o’clock in the afternoon, and the last meal should be done no later than 19 hours.

– It is necessary to remember that the longer the products are heat treated, the more nutrients they lose. It is recommended not to eat meat with a burnt crust, which is also soaked with burned fat. The best option is to use a microwave oven. Products should be chosen very seriously, because we need only fresh products.

– In the stomach, food should reach carefully minced, it has a strong influence on its absorption. Dentists say that eating spoiled teeth deteriorates the absorption by 20-30%. Take seriously the health of your teeth.

– Do not make any restrictions in drinking, but you need to know what to drink and know how to drink. Due to the lack of water in the body, the blood may become thicker and difficult, passing through thin capillaries, to enter the muscles. But at the same time, in no case is it necessary to drink food, because the gastric juice is diluted with water, because of this, digestion is deteriorating. It is necessary to use only clean water. Drinks such as tea and coffee will flush valuable mineral salts from your body. When consuming carbonated drinks, you need to remember that they contain soda, which neutralizes gastric juice, and there is a lot of sugar in additives in carbonated drinks.

– It is recommended to use a lot of vegetable salads, because they are rich in a number of useful substances supreme 500 male enhancement that are not lost when they are made, and vegetable salads have a beneficial effect on the intestinal robot. It is not at all necessary to concentrate only on exotic vegetables, a cucumber, cabbage and carrot salad will also be useful.

– Each meal should be a meal, that is, it should be eaten with pleasure. No need to eat on the go and it is better to eat alone, without being distracted by anything.

– It is recommended to eat more often. It is established that with frequent feeding contributes to the production of hormones. But under the frequent meals should not be understood eating sandwiches, it is absolutely not the same thing. Eating sandwiches instead of the usual food is absolutely not worth it. Eating sandwiches, the body is not saturated with useful substances, but only suppresses the feeling of hunger. In addition, sandwiches often contain too much fat, cholesterol, and salt.

The main thing to remember is that a bodybuilder’s diet is a balanced and balanced, well-balanced calorie diet, which should be followed not for a couple of days, not several months, but for many years, and with all this, exercise correctly, relax properly, then the result is not muscle growth. keep you waiting.