SPO RT LI F E
FITNESS VS STRESS
Work like an automaton! P.01
SPORTS MAGAZINE
Avoiding the phrase «I don’t have time…», will soon help you to realize that you do have the time needed for ju st about anything you choose to accomplish in life. MAGAZINE JUNE 2022
table of content 6. I Stop the 9. Find an image of the body you want to achieve and print it out, keep it 12. Workout Day 13. Make your dreams come true, or who will hire you to make yours come true
14. Why do you need strength training? Inatum tis nulutus, nesces vertiu ce tus
05
const
24. Why do you need strength training? fic moverfente num factum praed conosu que ment.
27. clearly state the purpose of classes clearly state the purpose of classes
29. strength development 31. Sport is back in fashion
07
21
25
22
15
5. Do at least once what, according to others, you can not afford. 7. Do at least once what, according to others, you can not afford. After that, you will never pay attention to their rules and restrictions . 8. Nutrient Timing and the Phases of Dietin 10. Week by Week Program Overview 11. Course of 7 days.first person 15. Work your head 17. The winner is not the one who is stronger, but the one who is ready to go to the end lived to be understood 19. It's when you had everything to do, and you've done it. 20. MYTHS 22. How To Get More Protein In Your Diet 2
During drying, measure is important. Metabolism should not worsen. A strict diet slows down the metabolism, so fats will be reluctant to leave the body. The fact is that the body, feeling hungry, begins to economically spend reserves for the sake of self-preservation. At the same time, fat deposits begin to be consumed very slowly. Therefore, if you are set to dry, the body must be deceived so that it does not suspect anything. You should maintain the same rate of metabolism. However, many weight loss complexes do not take into account this nuance. As a result, the desired result either does not come, or comes, but very slowly. At the same time, it is likely that soon the fats will again settle in the body. There is an opinion that drying and fats in the diet are incompatible. However, this is misleading. Fats saturate the body with useful energy, improve the functioning of internal organs and the production of hormones. You can give preference to sh or vegetable
''How to Become a Competitive Bodybuilder''
I
’VE BEEN AN ATHLETE ALL MY just one story. I share it here to provide LIFE. From the time I couldwalk, I some background about me andhow was playing some sort of sport. And bodybuilding changed my life. now, at 30, I’m stillplaying, still using my body, my muscles, and my lungs to have fun inmy career. I own two tness-facil TO BE SUCCESSFUL, YOU NEED TO ities near Hartford, Connecticut. MyBE 100% DEDICATED TO TRAINING. coaches and I help people lose weight, build muscle, reduce stress,and improve their lives through tness. We have Your story will likely be much different. more than 700clients, everyone from One of the remarkable things about stay-at-home moms to working profesthe sport of bodybuilding is that alsionals,teenage athletes to 6-year-olds. mostanyone can do it on one level or That’s my job: tness training - andrun another. Sure, genetics plays a role in ning a growing business. My hobby and success.Some people are blessed with love is bodybuilding.I feel extremely a physiology that makes sculpting lean fortunate that my vocation and my muscleeasier for them. But with grit and avocation are so closelyentwined. But determination—and the right individual that doesn’t mean you have to work in plan—anyone can make his or her body the tness industry to be abodybuilder. stronger, healthier, and better looking. You don’t even have to be a lifelong athThat’sthe essence of bodybuilding and lete, growing up playinglots of different my hope for you in this book. sports and doing physical things 24–7 as I did to become abodybuilder. I know hundreds of bodybuilders. Some wer"Training gives way to depressed eneren’t athletic at all asteens. Some were gy, that which appears under the inu video-game playing kids who rarely saw ence of stress. Thus, training invigorates the sun. the spirit, just as exercise makes the body better." "BODYBUILDING IS THE SAME SPORT AS ANY OTHER. Some were t, active kids who turned into overweight workaholics whoate fast food every night. Others became obese couch potatoes who eventuallyfound the path to weight loss and tness and discovered a love of training theirbodies later in life. My point is that there are no prerequisite lifestyles for becoming abodybuilder. There’s only hard work and dedication. The story of how I became one is
2
UNDERSTANDING BODYBUILDING
3
BUILD LEAN, HARD MUSCLE WHILE BURNING FAT There is a common misconception that in order to build muscle and lose fat youmust have a gym membership, along with this goes the fact that you must takeevery supplement under the sun. Well, guess what... this is just marketing doingwhat it does best, convincing you of something in order to extract money fromyou.The truth is, yes gyms are good and yes supplements are good, but you needneither.In order to get in truly phenomenal shape you only need to do the following:Break your muscles down and then rebuild them with proper nutrition.That’s it. You don’t need a fancy piece of equipment or supplements X,Y, and Z.By properly utilizing your bodyweight you will be placing your body in thecorrect environment to prime it for muscle growth. And as you work through thisprogram you will be doing very specic things in order to place your body in thecorrect environment.As I mentioned earlier, bodyweight training is highly metabolic, but that’s notthe only way you will be losing fat. As this program will be helping you buildmuscle you
4
will also lose fat as a direct result of having more muscle. Increasingthe amount of lean muscle on your body will increase your metabolism andtestosterone levels – both of which are proven to decrease the amount of fat yourcarry. Building The Body You
Want Each of us have specific goals and body re-composition targets we want to hit.We all have that image in our head of how we want our bodies to look. We’veseen the celebrity we want to look like and we have set some sort of rough datethat we want to achieve it by.Having these visions and goals is crucially important to your success in any newfitness regime. If you don’t have the end goal in sight you won’t have themotivation and drive to reach the finish line.Before you start this program, I want you to answer some very simple questionsand write the answers to them down. Doing this will help to clarify your goalsand set them in stone. Understanding your motivations is one of the mostimportant steps you can take in order to reach the successful conclusion of anygoal.So, before you get started on the program work your way through the followingsteps.
5
muscular man holding dumbbells, dietary supplement Bodybuilding Supplement Creatine Exercise Health
Do at least once what, according to others, you can not afford. After that, you will never pay attention to their rules and restrictions.
N
STOP THE INJURY CYCLE
owadays it seems like having an injury is in vogue, and I’m not talking about aserious injury such as torn rotator cuff, I mean those small twinges and painspeople get in their knees, shoulders and elbows.I’m sure you know what I mean and if you don’t, just carry out a littleobservation next time you’re at the gym. Watch somebody doing the chest press,after they rack the weight watch them as the rotate their shoulder and stretch itout with a grimace on their faces. These little injuries are so incredibly common it’s ridiculous and they all stemfrom one of the following: trying to lift too much weight, poor form and underdeveloped stabilizing muscles from overusing machines.
Bodyweight training helps to solve all these problems.You won’t be attempting to lift stupidly heavy weights that are purely to strokeyour ego. Instead you will be using strategically designed lifting time frames towork the muscles just as hard as if you had loaded the barbell with plate afterplate. As bodyweight exercises incorporate a huge number of your stabilizer muscles,you will be strengthening these every workout and preventing future injury, aswell as building muscle. The above points merge into the fact that with bodyweight routines you will notbe lifting under poor form. Most people give up good form in their attempts tocontinually stack plates onto the bar. With bodyweight training you won’t havethe opportunity to do this.
Throw in the continued development of your stabilizermuscles and you will always be exercising under excellent form. Build Lean, Hard Muscle While Burning FatThere is a common misconception that in order to build muscle and lose fat youmust have a gym membership, along with this goes the fact that you must takeevery supplement under the sun. Well, guess what... this is just marketing doingwhat it does best, convincing you of something in order to extract money from you.
6
''Do at least once what, according to others, you can not afford. After that, you will never pay attention to their rules and restrictions.''
Forever Living Products Weight Loss Aloe Vera Detox Weight Management, 60s. 7
photo by Published on September 2, 2022
Nutrient Timing and the Phases of Dieting AS BODYBUILDERS we have to pay close attention to the food we consume and, more important, when we consume it. By scheduling our meals around our strength training, cardio workouts, and recovery, we can maximize the fat-loss process and stimulate new muscle growth.
Our bodies naturally produce both anabolic and catabolic hormones that caneither work with us or against us in the dieting process. Anabolic hormonesstimulate rebuilding and repair reactions in your muscles. Catabolic hormonesstimulate the breakdown of carbohydrate, fat, and protein for energy .Through the proper nutrient timing we can allow our bodies to utilize morenaturally occurring anabolic hormones and avoid the breakdown muscle associated with catabolic hormones. Bodybuilders of the past ate three or sixthat are common today. But we now know much more about nutrition thanthose early muscle-men did.
I N S U LI N ’ S B EN EFITS TO A BO DYB U I LD ER :
• Increases protein synthesis • Increases glucose transport into the muscle • Increases amino acid transport into the muscle
V ITA M I N S AND MINER ALS
FI R S T ALBUM
• Increases muscle glycogen storage • Suppresses the release of cortisol • Reduces protein degradation
S P O RT S N U T RITI O N
V EG A N PROT EI N
25
8
The winner is not the one who is stronger, but the one who is ready to go to the end.
9
10
photo by: Michael Rikkel & Sophie Heisenberg
WEEK BY WEEK PROGRAM OVERVIEW COURSE OF 7 DAYS.FIRST PERSON
This outline will give you a more detailed overview to the bodyweight programI’ve designed for you. Each week builds upon the previous, getting tougher andintroducing new strategies. This ensures that you are continually progressing andforcing your body to adapt, build muscle, and shred fat. Within each week of the program the weekly introduction will give furtherdetails on the strategies you will be using, it will also provide rep ranges, resttimes, tension times, lifting cadences, and much more.
11
WORKOUT DAY
12
A
fter intense training, the muscle ber gets microfractures, then the body recovers, the ber becomes stronger and can withstand more. But for this stage of recovery and strengthening, the body needs time - an average of 24-48 hours. It depends on the intensity of the workout. •
If you start training just in this period, when the muscles have not yet recovered, then instead of growth, you can destroy the muscle and lose all progress. Also during this period, the likelihood of injury increases, because the body has not fully recovered.
•
It does not make sense to conduct separate trainings on the upper part of the body or on the lower part. Exception: bodybuilders or professional athletes who face specific tasks. In a normal gym you need to start from training a person, but training should be on the whole body.
•
What to do for beginners: 2-4 weekly workouts for the whole body, the main task is to increase the level of training, learn the technique of performing exercises.
FARRAH GRAY AMERICAN BUSINESSMAN
Make your dreams come true, or who will hire you to make yours come true
13
The winner is not the one who is stronger, but the one who is ready to go to the end. WHY DO YOU NEED STRENGTH TRAINING? Strength training - work with weights. Usually the purpose of such work is to gain muscle mass, which gradually increases as a result of constant stimulation of muscle growth (hypertrophy). But for this one loads are not enough. You also need a properly composed diet with high intake of protein and carbohydrates, as well as adherence to a sports regime that distinguishes between exercise and rest. In addition to increasing muscle mass, strength training has many other benets: •
getting rid of extra pounds by actively burning calories during exercise;
• improving posture by strengthening the muscles of the back and torso; •
strengthening the cardiovascular system and reducing the risk of diseases such as atherosclerosis or coronary heart disease;
•
improving well-being due to the release of endorphins (happiness hormone) after increased physical activity;
•
increase skin tone and elasticity by improving blood circulation, forcing the blood to reach the subcutaneous tissue, so the skin is saturated with oxygen.
14
WORK YOUR HEAD
Often people, regardless of the type of activity, try to nd the most important topic or basic ru that needs to be considered, and everything else is trivia for them.
To put it bluntly, the most important thing in weight training for both the complete beginner and the seasoned experienced athlete is to constantly think and involve not only the muscles but also the brain. Your main task is always to think well rst and only then take action. Oth wise there will be trouble. It is always necessary to soberly assess the situation and anticipate, but more often to calculate the possible options and consequences. And only after understanding what and why you are going to do and how it will affect you, you can take concrete actionIn muscle pumping training, so to speak, the most important thing is hard and persistent work. That is, the most important factor in muscle growth is heavy training.
Boundaries, as well as fears, are often just illusions 15
Great athletes are not born, train
I N A H E A L T H Y B O D Y H E A L T H Y M I N D
G R E A T
A T FIND A COACH OR MENTOR, ALWAYS IMPROVE AND DEWHICH WILL HELP YOU VELOP YOURSELF H Immediately upon arrival at the In addition to what the coach or gym you need to nd a person mentor will say and teach you, who will help and advise you. And L be sure to teach yourself. To do it is better to contact the coach imthis, read books, articles, watch a E HEALTHY BODYTHEALTHY MIND E OHS S OP R ,
A R E mediately. This will save you from injury and speed up the desired result. The principles of training have been developed for centuries and you should not think that in a couple of weeks you will be able to understand everything.
16
B O R N
Y O U A R E T H E W O R L D !
training video. That is, in addition to what you are taught, you must also look for sources of knowledge. It is better to start immediately with the medical literature and start to understand.
The winner is not the one who is stronger, but the one who is ready to go to the end lived to be understood
17
18
It's when you had everything to do, and you've done it.
FIND A PARTNER FOR TRAINING
Success is not a coincidence. It is hard work, perseverance, learning, study, sacrifice and, above all, love for what you do or learn to do.
If you are serious about training, then you need someone who will train with you and help you. When you are looking for Just don't confuse it with a mentor, if you give up a trainer or counselor who the coach or just can't nd him, you should not listen to everyone in a row and rush to do everything that the visitors tell you. Usually guys who can actually tell a lot of useful things are generally silent and even rarely answer all sorts of questions. They are methodically engaged in what they came to the hall for. ALWAYS IMPROVE AND DEVELOP YOURSELF In addition to what the coach or mentor will say and teach you, be sure to teach yourself. To do this, read books, articles, watch a training video. That is, in addition to what you are taught, you must also look for sources of knowledge. The structure of the human body to understand where a muscle is and how it works;
19
should help you more with advice or setting up exercise techniques or drawing up a training program. A partner is a person who will insure you while performing exercises with heavy weights, will train and grow with you, thus creating excitement and incentive to conquer all the bigger and bigger peaks.
photo by Angela Christofer
DON'T LISTEN TO EVERYONE'S ADVICE IN A ROW
Uctuusse dempoeria vivit, dero con atore, consus? intea culius sum pecupplius nicaucon tent. Bitumum us?
MYTHS If you give up it will not get better
According to medical experts, the male body produces 14-20 times more testosterone than the female. Thus, muscle mass in women cannot build at the same rate as in men if they do not take steroids or other drugs that increase testosterone production - and even then it is not so simple. "We don't have the hormones that men have, so we don't have to worry about gaining weight," said tness expert Sumaya Dalmia. She also emphasizes the importance of strength training for women. "With age and lower estrogen levels, we not only lose muscle mass, but also face bone degeneration. Strength training with an additional weight of ve to seven kilograms necessary to maintain bone density," she said.
20
IF YOU GIVE UP - IT WILL NOT GET BETTER
CARDIO IS THE BEST WAY TO LOSE WEIGHT "I've noticed that, at least for most women, the answer to their overweight problems is running or any other form of cardio, without actually assessing whether it really helps them," says Khrushrushahi.
THE NUMBER ON THE SCALES IS A TRUE MARKER OF SUCCESS Admittedly, this is one of the obsessions that is hard to get rid of, and Khrushrushahi conrmsthat it is one of the biggest problems he has faced with his clients. "Their happiness and condence are related to the number on the scales, although in fact the scales should be the last place to check the result," he explains. , you will de nitely gain a few pounds, but they will be with you temporarily.
CARBOHYDRATES ARE ENEMIES, AND A LOT OF PROTEIN IS HARMFUL According to Khushrushahi, carbohydrates are anything but enemies. "The right kind of carbs - fruits, vegetables, millet and all the fresh local produce you need, because they nourish the body with the right amount of glucose. There is absolutely no need to be afraid of carbs unless you overdo it with pizza or something like that," he said.
Excessive consumption of something can be harmful, but women, according to Dalmia, almost always lack a daily amount of protein. "We need one gram of protein for every pound of body weight. 21
ADD ITI VE S 22
T
he importance of protein in It’s a fantastic combination of value our diet is well documented, and quality. While many products are but what are the benetsprimarily of whey protein concentrate, consuming it? Protein is a maSignature 100% Whey has an imprescronutrient that we all need to supsive prole of 31 grams of isolate and port muscle growth, post-workout 6 grams each of hydrolysate and conrecovery, immune health and genercentrate. That means you have a lot of al well-being. It is ideal for those who clean, quick-digesting, low-carb protein, do sports, as it helps build muscle with just enough whey concentrate for mass, gives you energy, helps maintain a creamy avor and texture. Simply put, healthy blood sugar levels, promotes it tastes really good. In reviews, customweight loss and promotes bone health.. ers rave about the delicious avors wi no articial aftertaste. M o c h a We do not live to cappucHOW TO GET MORE PROTEIN IN cino and eat, we eat to live YOUR DIET seasonal favorite oatmeal Eating a balanced diet with healthy procookie are the most-praised avors. tein sources is great – but what about for those who aren’t exactly home chefs? We recommend using a protein powder CONSUMING VEGAN BCAAS supplement to increase your protein intake. These powders are convenient and can be mixed in a shaker with water, milk, EVL Plant Protein is a plant-based proalmond milk, or your favorite beverage tein powder that contains high levels of for a quick protein hit any time of the day. L-Leucine, which may help boost metabCheck out our top picks. Our Signature olism and burn fat faster. * Consuming 100% Whey Protein combines three vegan BCAAs found in Stacked Plant different sources of whey protein in one Protein after exercise can help reduce p o w e rthe level of muscle soreness felt after ful blend: heavy training. Studies have shown that Eat food and whey pro- BCAA intake reduces muscle breakcondown that occurs during both resistwater so that tein centrate, ance/weight training and endurance strength comes, w h e y exercise. That means you can recover and have less muscle soreness benot goes! pi srool taet ien, faster tween challengand hying workouts. * drolyzed Additionally, EVL whey protein. Whey protein is the most Plant Protein important weapon in your muscle-buildis gluten-free, ing arsenal. It promotes muscle growth, soy-free, dairycounteracts muscle breakdown, and free, GMOsupports your workout recovery.*Signafree, non-GMO ture 01 % Whey Protein is perfect rst veried, and thing in the morning, between meals, vegan. Thereand especially after your workout. It’s fore, if you're looking for a healthy also delicious it’ll can slay your sweet ternative to animal protein, then this tooth without wrecking your macros. may be the perfect option for you!
S
23
USE CORRECTLY
The most important thing in the mode of maintaining health is exercise, and then the diet and sleep… Pythagoras
R
e-Kaged is a hybrid post workout and protein powder formula. With 28g of pure whey protein isolate, and loaded with post-workout essentials like fermented glutamine, Creatine HCl, and BetaPower betaine, RE-KAGED is a truly complete post-workout formula for anyone looking to make serious gains. Most protein powders don’t completely break down, and a lot of it is wasted passing through your system unused. RE-KAGED is formulated with ProHydrolase, a premium enzyme blend which breaks protein down into smaller particles for enhanced digestion and absorption. This product best works as a post-workout shake because it contains 20 grams of protein per serving. Plus, it tastes incredible! Pro JYM was developed by Dr. Jim Stoppani as a premium protein powder with an ideal blend of the three most effective types of proteins for building muscle: whey, micellar casein, and egg protein. Because of this blend you get a combination of slow, medium, and fast-absorbing proteins allowing you to fuel your body longer. Not only does this blend of proteins help fuel your body, but it also tastes great!The best-rated avors are EXCLUSIVE to Bodybuilding. com. We have delicious avors that you can only nd here, including Vanilla Peanut Butter Swirl, Rocky Road, and S’mores. RSP TrueFit is a grass-fed whey protein powder that provides 25 grams per scoop along with 12 fruits and vegetables, 8g of prebiot-
24
ic ber, and 1B CFU probiotics. The complete blend of grass-fed whey protein and amino acid content have rapid digestibility, allowing for faster workout recovery. Build lean muscle and manage weight because you will feel more satised between meals. TrueFit is a great t for high protein and low carbs diets, making it ideal for weight loss.This all-in-one blend is ideal as a meal replacement when you’re too busy for breakfast or lunch. You can also take it 2-4 hours before workouts to prime your body for training or post-workout to replenish your glycogen stores and help support recovery.This blend is non- GMO, gluten free, and has no articial ingredients. That’s right – ZERO fake llers. The goal for many people after tough workouts is to feed muscles quickly. ISO100 is a HYDROLYZED whey isolate protein powder, which means it undergoes a process called “hydrolyzation.” This process makes ISO100 super-fast digesting, fast-absorbing, and ensures it gets to your muscles quickly. ISO100 contains 1g of sugar or less, 2g carbs or less, and 120 calories or less per serving. It supports high protein diets, low carb diets, keto diets, or whatever your nutrition goals may beISO100 Hydrolyzed 100% Whey Protein Isolate* was formulated for fast absorption and easy digestion, making it easy on the stomach. It is a delicious protein that mixes easily, with nothing more than a spoon in water, milk, or your favorite beverage.
25
26
by Madame Clicquot
THE RIGHT START OF TRAINING CLEARLY STATE THE PURPOSE OF CLASSES If something moves me forward, it is only my weakness, which I hate and turn into my strength. 27
1
FOR M
ULAT EAG
It is c le plan ar that d of t r a e ining pending o b et s w n fore eenth essions. M the goal w e ,s impo ettin seplan oreover, ill be bui lt a th e d r t a nt sca gth if f n e s t a ge s of t taski bever y erence sth s raini ng . ers ignican tan don t.There eoft hem os t
OAL
V E D H T G N STRE
2 LEVEL OF THEIR PHYSICAL CONDITION One of the main parameters of training is the intensity and volume of training. To successfully achieve the goal of training, it is necessary to strictly dose the intensity and duration of the load. Moreover, the intensity and duration of classes are directly related to the level ofphysicaltness.
Muscle strength also depends on the location of the tendon insert. For example, let's say Jim and John have the same arm length and muscle length. However, Jim's biceps tendon joins his forearm farther from his elbow than John's. This gives Jim a biomechanical advantage: he is able to lift more
28
than John in biceps exercises. Other Important Factors All these factors affect our ability to develop the muscular system during training. However, we must keep in mind another important factor that affects the development of strength: strength exercises should be performed at a slow pace and to muscle fatigue. In addition to a
good method of training, it is also necessary to give the muscles fullness is restored before the next workout. Overtraining is a common mistake of most people. Another common mistake is to follow the same training program after you have reached a plateau in strength training. To achieve new results, it is necessary to change the training program after the old training
3 BUILD AN IN D VIDUAL PL A IN
One of the disa dvantages ofsometne ssclubsis t h at people with di fferent levels of tnesscan workinth esame group. As a re sult, the intensity of the trai ning of fered by the instruct or is suitable only for some of the studen ts, and for others , whose level is slightly higher or lower, the training will be less ef fective.
4
T N E M P O L E V cardiovascular pro- training, it is necesgram stops sary to follow certain producing its results. instructions regarding Genetic predisposition the frequency, duration usually has a strong and intensity of traineffect on your potening. These are three tial for developing the very important rules muscular system. But that you really need to still decisive will be how understand and follow. you feel about trainIn addition, your cardioing, how you follow the vascular training should rules of building training include warming up, hitsessions, how much rest ting and stretching the and what lifestyle you muscles involved in the lead. This will determine workout. In this article, whether you realize we will begin to discuss your potential, become the very important strong and healthy or be principles and norms fat and weak. In order of a safe and effective to ensure maximum cardiovascular training efciencyandsafetyof program.
CONTROL YOUR RESULTS
A noticeable result of your work can be seen only after a long time. Unfortunately, it is not always possible to objectively assess your condition based only on your own feelings. In this situation, the use of special tests can help, which will show your condition in numbers for a certain period of time. Based on the test results, you can analyze the effectiveness of your training and decide on the need to reduce or increase the load.
29
CARDIOVASCULAR TRAINING. Factors influencing the development of strength It is important to understand that there are six main factors that determine the ability of each individual to achieve certain results in the development of strength and muscle mass. And we have no control over most of these factors.
I
n order to ensure maximum efciency and safety of cardiovascular training, it is necessary to follow certain instructions regarding the frequency, duration and intensity of training. These are three very important rules that you really need to understand and follow. In addition, your cardiovascular training should include warming up, hitting and stretching the muscles involved in the workout. In this article, we will begin to discuss the very important principles and norms of a safe and effective cardiovascular training program. We will rst explain how to warm up, stretch and warm up, and then discuss the frequency and duration of regular, non-harmful workouts.
WHEN YOU GO TO THE GOAL, THERE IS AN OBSTACLE IN YOUR WAY. I CAME ACROSS THEM, EVERYONE CAME ACROSS. BUT OBSTACLES SHOULD NOT STOP YOU. PUSHING AGAINST THE WALL, DO NOT TURN BACK, DO NOT BACK DOWN. FIND A WAY TO OVERCOME THIS BARRIER, WORK ON IT.
WARM-UP AND STRETCHING.
One of the most common mistakes is stretching the muscles before warming up (warming up). It is very important to stretch already warmed up muscles, ie muscles in which AGE adequate blood flow is established. Never stretch unheated Aenean massa. Cum sociis natoque Another factor inuencing-the de muscles, start with a warmvelopment of strength is age. It up. The warm-up should last has been shown that people of all at least 5-10 minutes and be ages can increase muscle mass and performed with low intensity. strength as a result of strength Usually during the warm-up training programs. However, the the same exercises are done greatest results are achieved with as during the main training, training at the age of 10 to 20 years. but at an intensity of 50-60% of After reaching physiological matuthe maximum heart rate. After rity, the development of muscle you warm up for 5-10 minutes mass does not go at high speed.Aeat low intensity exercise, your nean leo ligula, porttitor eu. muscles are warmed up.
30
YOUR TIME IS LIMITED, DO NOT WASTE IT LIVING SOMEONE ELSE'S LIFE
Now in vogue, so to speak, the right and healthy lifestyle. And it's great! Sports have become much more accessible, there are many clubs and gyms for every taste and budget, where you can choose the activities you like, whether it is a gym, aerobics, dancing or Pilates. And if you prefer solitude, you can do all this at home to your favorite music. All this, of course, will have the best effect on your well-being. After all, there is nothing more valuable than health, which, as you know, money can not buy. This is what will be discussed in a selection of wise quotes about sports and a healthy lifestyle.
BEST PRICE EVER
Treadmill
Barbell
Ing and powerlifting. The neck of the collapsible rod has bolted bushings at the ends to secure the load, consisting of disks of different weights and locks.
During a workout on a treadmill, your metabolic processes are accelerated, respectively, this is what burns extra calories, strengthens the heart muscle and strengthens the body as a whole.
SPORT IS BACK IN FASHION
Lat Pulldown
The C-Line Lat Pulldown has wide-spaced handlebars to increase lat loading and ensure proper workout biomechanics.
Bench Press
basic physical exercise with free weights. The person performing the exercise lies on the bench, lowers the bar until it touches the chest and raises it to full extension in the elbow joint.
31
N 1 0
+38096763505* UKRAINE
issuu.com/major_chernobayev
