Final Weight Exercise

I love weight training! I will choose some type of lizards that are pressed with dumbbells or dumbbells on any day of the week. Weight training is underestimated and underestimated, and it’s not even fun. Many fitness experts claim that you can not build muscle by weight alone. I tend to agree to some extent, but only if you do 25 sets of push-ups and 100 squats per group.But answering this question … What is the difference between the 3 maximum bench presses and the 3 times the largest hand push?

Do not!

Your body can not distinguish between a bar, a barbell, a kettlebell or its own weight. Only know the difficulty of contraction to move the resistance.

3 benefits of physical training…………………………………………!
1. Increase the frequency of training :

If you have been in the Iron Game for a while and you want to improve, you are likely to be defeated. Maybe you experience pain in the shoulder or a painful lower back after a bank? How is your elbow, how do you feel after a few triceps expansion groups?

All this pain helps one thing … spend less time in the gym. I can assure you that the number of people trained 200 times a year is much greater than that of people who only have 100 training sessions.

Well, the good news is that you can still continue to apply depth without the use of heat before and after training because the weight exercises provide a more natural range of motion, thus reducing the pressure on the joints of the body.

2. Greater neuromuscular needs :

Each time your body in space, the muscles demand the nerves of the body will increase, which means that the brain will recruit more muscle fibers, which will lead to greater strength gains and muscle pulled up instead of downwards removable. Both are the same movement, but they have to pull your body moves all in space, instead of pulling the folding tips.

Do not believe me? Look at the gymnasts, these are the best, best and strongest athletes in the world. All they do is train with weights the rings and bars, not to mention 6-7 full-time training sessions per week. To be honest, if you ask me, a person who pushes a hand is worse than a man who can put 200 kilograms.

3. Incidental training :

When you press, you obviously hit your chest, deltoids and triceps. The only way to open any additional muscle group is to do it consciously.

However, if you turn your stomach and do a push-up with your arm, now you have a lot of fortuitous training. In addition to your page, deltoids and triceps have been pacified, open your ridges to protect your shoulders, abs and buttocks fire to block your Tunbuxiachui, the limbs and hamstrings are lit to keep it up. The legs are straight.All this adds more time under stressful conditions, which leads to greater muscle growth.

People go wrong
As I said before, the exercises that people choose are very easy, except for more than 20 delegates. Get to endure the magic formula can be easily summarized …… “won a heavyweight bomb” – Pavel Tsatsouline, Beyond bodybuilding.Therefore, you must choose a more advanced exercise than push-ups and abs …Instead of lizards, try holding a push-up or a 1-arm push-up. Instead of chinups, try to climb muscles.Instead of inverting the line, try the front lever. (see the video below)

Try squatting instead of squatting.Instead of lunges, try the pistol squats.Instead of the bicep curls, try using the iron crossover or the bicep curls on the TRX strap.Instead of the triceps extension of the weight, try to lick the ring.I can assure you that if you try any of these exercises, you will really appreciate the difficulties of weight training.

What To Eat Before Going To Bed, Exercise Muscles At Night

Eating muscle is a fairly basic practice. You are most likely to get food from three major macronutrients: protein, carbohydrates and fat. You eat at regular intervals throughout the day and make sure you eat regularly and continuously.

But when you can easily eat another meal or the night craving that you think you really should get some kind of nutrition? Of course, you can eat another meal from all the macronutrients, but if you are a lean diet and don’t want to swallow a lot of carbohydrates before going to bed? The best answer is that you need to inject some protein with healthy fats without worrying about the damage caused by carbohydrates.

Picking up another chicken breast or serving fish may not be the most appetizing choice for a night diet. Here are five simple and convenient bedtime protein options that don’t contain carbohydrates, so you can get a protein solution without swelling.

1.Egg and avocado
It can be said that it is the standard of the protein world, and eggs are an excellent choice for feeding at night. As a versatile food, eggs can be prepared in a variety of ways to meet your nutritional needs and tastes. Once considered to be the bane of society, egg yolk is a popular supplement that provides you with the essential fatty acids that can help regulate hormone levels and give you a much needed satiety dose.

Avocado is another perfect energy food that combines with solid protein. Avocados are versatile and can be added to many dishes. Use it as a substitute for mayonnaise in stuffed eggs; season them with a pinch of salt and seasonings and you’ll get lean, medium and early morning protein snacks.

Two whole eggs plus two ounces of avocado produce about 245 calories, 14 grams of protein, 6 grams of carbohydrates and 18 grams of fat.

2. Flaxseed and casein oil
Although casein powder does not have a superstar status of whey, it can be considered an anonymous hero of protein supplements. As it is slowly digested, it allows the gradual release of amino acids to provide protein coverage throughout the night. This will allow you to recover and repair the anabolic state longer than serum.

Flaxseed oil is another healthy fat with countless benefits. Not only does it help to slow down the digestion of the dinner, it also helps to satiety, reduces inflammation (for example, can be used to help treat rheumatoid arthritis), and helps lower cholesterol.

Add some flaxseed oil to your casein supplement to reduce your absorption while sleeping, so you will have a steady stream of protein to help you recover from cruel workouts.

A tablespoon of casein powder (about 28 grams) and a tablespoon of linseed oil will give you 220 calories, 20 grams of protein, 3 grams of carbohydrates and about 4 grams of fat.

3. Greek yogurt and Chia seeds
If you haven’t heard of the benefits of Greek yogurt, then you must be a newcomer to the fitness lifestyle. It contains live and active cultures that help with intestinal health (ie exercise and healthy digestion) and, on average, contain more protein than regular yogurt. So you can get more calories. Whether you put it in the meal plan, this is a good addition.

Chia seeds are easy to enter the main American diet, which is well-founded. They are rich in fiber, rich in antioxidants, contain omega-3 key fatty acids and high quality protein. In addition, they are easy to add to almost any meal. Just sprinkle a little on the food you like, or use a spoonful of spoonful of Greek yogurt.

A cup of Greek yogurt and a tablespoon of chia seeds contain about 180 calories, 23 grams of protein, 14 grams of carbohydrates and about 3 grams of fat.

4. Cheese and almonds
Greek yogurt should not bear all the milk protein. Cheese still has skin in the game, especially when you want a little change. This staple food includes casein and whey protein sources, so you get the fast and slow benefits of each type. It is one of the most perfect sources of nocturnal amino acids.

5. Whey protein and peanut butter

Now we finally found one of the most popular choices for protein intake and muscle building. Many companies are selling whey products, so be sure to buy a reputable product that has been around for a while. Whey contains higher amounts of essential amino acids, especially branched chains: leucine, isoleucine and valine. Rapid digestion, it is an ideal supplement for recovery after exercise

Almonds (or any other type of favorite nut) can induce satiety, inject healthy fat, and help reverse

6 Keys For Wider And Thicker Weapons

Every day, you fight with curly hair in the gym and try to put together bigger weapons. You have noticed some impressive results, but there is only one problem: your arms are not wide enough. When you build a larger bicep width, they look cool from the side, but they look uncomfortable from the front. Keep reading to find some simple steps to build a phenomenon weapon.

This can be said to be the most important reminder of the construction of a larger weapon. Many beginners make a mistake when they focus on pressing when they exercise their arms. This can burn some calories, but it does not help much to develop muscle. All you have to do is try to use a pump so your muscles can get the blood and nutrients they need to grow.

The pump also stretches the fascia, which is a tight sheath around the muscles. If the fascia is too tight, it will prevent your muscles from growing. But when you pump, you apply a swelling force to the sheath, creating more room for muscle growth. In order to get the best effect of increasing the width of the arm, be it a bench press or a tilting curl with dumbbells, you can focus on the pump with each arm workout.

Do not forget your triceps
You focus on your biceps and exercise your forearms regularly. But if your arm does not increase in width, it may be because you are not focused on the right muscle: your triceps. Although they are the largest muscle group around the arm, when people try to arm larger arms, the triceps are often forgotten. As you develop your triceps, your arms will look great even if you do not bend them. Here are some useful tips to help you build your triceps:

In addition to the usual exercises, be sure to include shoulder presses, bench presses and dumbbell presses.
To make sure that each head of the triceps reaches the same level of development, use cables, dumbbells and weights to alternate between stretching exercises and make sure that the triceps are operated from different angles.
The width of the building requires construction quality. To increase the mass in the triceps, you can add a lot of weight to the exercise program, add weight to the armpit and press the bench press.

You can focus even more on the weakness of the triceps through the push of the reverse cable. All you have to do is use the reverse grip to secure the overhead cable and then stretch the arm down without bending the elbow. This will work inside your arm and build quality effectively around the area.

All curls
You already know that curls are important to build bigger weapons. But are you training with the right curls to get a wider arm? There are several types of curls that can use your power to build the width of your arm:

Missionary curls: the missionary curls help develop the lower area of ​​the biceps. Stretch your arms on your chest and support the missionary bench against your chest. In this position, your arm will be at an angle and the lower half of the muscle will be subject to more stress. Be sure to stretch your arms completely on the bottom of each delegate and resist the weight when you do. Avoid leaning back to put pressure on your biceps for optimal growth.

6 keys for wider and thicker weapons: fitness, bodybuilding, hypertrophy, biceps, triceps, forearms

1.NO. Standing biceps curl: standing biceps curl, will develop the overall quality of your biceps. They are not as complicated as the missionary’s curly hair, but they are very effective in building larger weapons. Keep your feet shoulder width apart, hold the lever with one hand and make sure your hands are shoulder width apart. Make sure your elbows do not move and move closer to your body. In the ascending and descending parts of the movement, the trajectory of the bar must be at a wide arc of the body.

2.NO. Hammer curls: hammer curls involve holding and moving a dumbbell as if it were a hammer hitting a nail. The difference is that you must do this slowly. By pressing the dumbbell towards the top, firmly squeeze the upper arm. This will result in the greatest pumping effect, which will increase your effort in the wider arm.

Switch to a device with thicker bars to maximize your workload. These types of bars not only help you develop the strength of your upper body, but also exercise the muscles around your body. Try to incorporate them into exercises that require the use of curl with dumbbells and inclined curls.

3.NO. Give a little love to your forearm
If you really care about a sensational arm, you’ll want to avoid using “turkey wings”. You do not need biceps

4.NO.Wrist curls: the wrist curls act on the internal muscles of the forearms. To do this exercise, cross the bench and place the forearms on top, with the wrists and hands hanging over the ends. Hold the bar with your hand and stabilize the elbow by blocking the knees on it. Bend the wrist and slowly lower the weight to the floor. Once the limit is reached, loosen the handle, support with your fingers and remove the weight from the palm of your hand. Wait a few seconds, then raise the weight as much as possible without lifting the forearm.

5.NO. Reverse wrist curl: In addition to forearm work, the reverse bar curl also applies to the outer area of ​​the biceps. The best way to carry out this exercise is in the work bench of the missionary. Keep your hands 10 inches apart and use them on the bar. The idea is to make sure that your arms are parallel to the floor. Now bend the wrist forward while lowering the lever as much as possible. Once the limit is reached, lift your wrist and do not move your forearm.

6.NO. Eat well :
Protein can promote muscle growth, so you need to significantly increase your protein intake to develop muscle size and width. If you have not yet eaten a high protein diet, be sure to start adding healthy proteins such as lean meat, eggs and yogurt to your diet.

If you find yourself fighting against genetics, you can use supplements and use your muscles to exercise strength. This will help compensate for your body’s unwillingness to develop muscles. But be sure to choose the right supplements and use them properly to avoid any adverse effects on your overall health. It is best to consult your coach. It is important to remember that supplements should not be considered as a quick fix for larger muscles and should only be taken as recommended.

7 Exercises To Maximize The Strength Of The Hands, Wrists And Forearms

It is very important not to ignore the work of the forearm during exercise. Priority should be given to the hands, wrists and forearms when preparing and exercising. Next, I will review and show a few extensions and basic exercises that will allow you to build a powerful and symmetrical forearm.

Usually, the biceps and triceps are the focus of upper limb development, while the forearms and wrists receive the least attention. But the forearms and wrists allow us to exercise and develop and maximize the power of the biceps, triceps, deltoids, chest and back. Therefore, we must invest time and effort to optimize the strength of our hands, wrists and forearms.

As an orthopaedic surgeon, I often talk to many of my athletes and patients about the development of the forearms and legs. Many of them complain that their legs and forearms are as thin as birds. But if your legs and forearms work, they will react and develop. We must do this work and eliminate any excuses such as “My legs are always small” or “My forearms don’t seem to get fat.” Do your work well and get results

Bend your wrist and use your right elbow to hold for a maximum of 30 seconds, but do not block.
Stretch your wrist for 30 seconds with your right elbow. A total of 2 groups for a total of 2 minutes. These three initial stretching exercises will allow you to perform more complex and intense weight lifting exercises to optimize muscle development and forearm strength.

1.Bend and stretch all your fingers while fully punching for 30 seconds. Then, open and close your fingers, two groups each, for a total of one minute.

2.Bend your wrist and use your right elbow to hold for a maximum of 30 seconds, but do not block.

3.Stretch your wrist for 30 seconds with your right elbow. A total of 2 groups for a total of 2 minutes. These three initial stretching exercises will allow you to perform more complex and intense weight lifting exercises to optimize muscle development and forearm strength.

4.Sitting wrist curl: When sitting straight on the back, put your forearm on the thigh and give a thumbs up. Use a weight of 5, 10 or 20 pounds at the hammer position and slowly raise it back and forth 3 times, 20 times each time. This will form your diaphragm, which is inserted into the distal part of the forearm of the wrist. The greater hypertrophy of this muscle will give the forearm more definition and balance.

5.Straight curls sit on the wrist – this is to develop your flexor. In the sitting position, the forearms and palms on the thighs face up, and the weight of the palm is 5, 10 or 20 pounds, bending the wrist upwards. Maintain a good relationship between the forearm and the thigh to improve the stability and isolation of the wrist and forearm muscle tissue. Carefully place your wrist three to four inches from your knee for a full range of motion. Do 3 groups of 20 repetitions.

6.Curly wrists sit upside down – this is the development of the extensor and the thigh in the sitting forearm also posture, the palms down, the distance from the knees three or four inches from the knees. Hold the weight and fully stretch your wrist. Do 3 sets of 20 and make sure not to lift the elbows of your thighs while stretching your wrist. Keep your palms down.

7.Finger curling: This is a simple exercise that gives you the power of your fingers and hands. Just feel and hold 5, 10 or 15 pounds in your hand. Turn the palm up and place the back of your hand on your thigh. Let the weight roll off your fingers, then bend your fingers and hold the weight again. During the practice, remember to put your back on your thighs. Use weight to properly control and perform exercises.