#wrkout

Sport is the first Assistant in working on a healthy, beautiful and strong body. There are two main types of training: cardio and strength. The greatest effect can be achieved by correctly alternating them. In this article we will talk about strength training. Key points to know

From the race, no professional athlete can do without strength training. This type of training is associated with increased strength, endurance and muscle mass. In addition, the cardiovascular and adrenal-sympathetic systems are strengthened.

What can an ordinary person learn for himself? First of all, strength training is aimed at General physical training. For beginners and people who play sports in order to maintain the muscles of the body in tone, the basic exercises will be enough. They squat, press, pull and lie down. For Advanced people, you can do the same exercises, but with the addition of iron and weight. Tip of to current stereotypes, strength training is suitable for both men and women.

Representatives of the honest sex refuse strength training, believing that their body will grow to a huge size and acquire raw, undisclosed features. Let's hurry to dispel these fears, because the formation of such a figure requires a male hormone. And without taking hormonal drugs, this result can not be achieved.

On the contrary, intense training is essential for people who want to lose weight. In contrast to cardiovascular loads, which affect the whole body but load the same muscle group all the time, strengthening exercises even allow you to develop muscle mass. The higher the muscle / fat ratio, the more calories are consumed for their work. In addition, weight training accelerates the metabolism. It works in accelerated mode for another 5-6 hours after the end of training.

Next, we will analyze the basic strength exercises. They can work in the gym and at home. Bean

These exercises will help to keep the muscles of the legs and tubercles toned, clean the joints and tendons. It is important to follow the correct technical execution:

Do not bend or bend your back. From the back of the head to the waist-a straight line. Gauze directed to the forehead. The knee above the socks, fixed, does not "walk" from side to side. Your heels are on the floor. The body weight was even distributed over the entire leg. Breathing is rhythmic.

Regular Squats. Known to everyone since physical education classes at school. IP: the inheritance is on the width of the shoulder strap, the arms are held along the body or closed in a lock behind the head. Inhale-bend your legs so that the angle between the quadriceps and the lower leg is straight. Exhalation-IP.

Exercise can be supplemented and obtained with a great effect. Squatting, we performed a spring-loaded pelvic movement from top to bottom with a small amplitude.

Squats with swings will bring variety to your workout. SPS and squats are like classic squats, but on exhalation we get up and lift our legs to the side. Along the way, the muscles of the press and back also work, and the sides are removed. Another option is to extend the leg back. The most difficult option is the blow. As we stand, one leg extends upwards and moves away from us in a circular motion. We raise our legs as high as possible.

"Flounder" is the ideal exercise for working in the problem area of the inner thighs. IP: the legs are spread wide, the socks are pointed to the sides. Inhale and gently squat, bending the pelvis under it and straining the abdominal muscles. We stayed in the low position and also climbed smoothly.

Static flesh training is good for developing muscle endurance and buttocks that burn body fat. IP: leaning against the wall (resting The back of your head, shoulder blades and pelvis). The will bends on the knees at the right angle. Arms can be raised or extended in front of you. We are in this position for 30-60 seconds.

To increase The load, you can use additional weights or do more approaches (one approach is from 10 to 20 squats).

Three basic exercises for strength training Chin

These exercises will stretch the arms and legs, pump the biceps like different types of back muscles. "I don't know," he said.

Follow these rules:

This is necessary for lifting due to muscle tension, and not the amplitude of the swing of the body. Keep the body in the same plane. The elbows are below the level of the crossbar when lifting. Breathing: on exhalation, forward, on inspiration, down. After following the approach, it is very important to go down to avoid spinal insults. The best way to get out of the horizontal bar on the bearing or gently jump half-bent legs.

Pull-ups with rear catch (palms to themselves). We grasped the crossbar so that the arms were shoulder-width apart. Exhaling, lifting the body up, pulling the chin to the level of the crossbar, fixing in this position and inhaling air, returning to the SP.

Pull-up with a straight grip(palms away from you). The arms are located at a distance of at least the width of the shoulders. When we exhale, we bend our Elbe and begin to lift the body. He had to reach his chest to the crossbar, hold and descend, breathe slowly and deeply.

Pull-up with a narrow (or wide) handle. In a case with a narrow grip of the hand as close as possible to each other. Then all the load is distributed over the muscles of the army. An incredibly effective exercise to increase The strength and volume of the biceps. To turn the round muscles of the back, the socket on the opposite side should be as wide as possible. While the result could be so-called "Wings". Virtuosos is also pulled on one arm, or cross.

For one training session, you need to make a Nordic approximation 10-20 times. Not worth it if you do not meet the "standard". Your strength will increase as you train. - And what's on the belt can be attached.

Long

A lot of people's favorite basic exercises for pumping the muscles of the legs and buttocks.

Technical execution:

Keep your back straight and do not step forward. A direct look. The knee of the working leg did not protrude beyond the imaginary line from head to toe and was clearly fixed. The knee of the other leg did not touch the floor. We got up because of the efforts of the front leg without helping each other..

Classic Langis. We got up in the initial position:legs to the width of the shoulder girdle, arms around the body. When we breathe the air, we take a step forward, flex our legs and lower as much as possible to the floor. Body weight on the front leg. The body must be straight. We begin to exhale and return to the original position. Approach: 10-15 times on each leg.

- Moiseev of an insinuating air he specified. The technique is the same, but we take a step back.

Lunges while walking. After each sleep, we take a step forward with the support of the leg and crouch again. You can use dumbbells or dumbbells to lift weights. Strength exercises should be performed in a circle, 2/3 approximations.

A warm-up is necessary before each workout! It is important to exercise regularly, but not to overlap the body. On average, it will take 2 days to recover. Do not forget about proper nutrition. When the power loads of the body with the necessary proteins and carbohydrates. Watch your health. Spicy bread is a sign of insult. There may also be expressed in average standing position for health reasons.