Bodybuilding and fitness blog

So you have your precious bundle arrived home? Congratulations! Now you have a chance to bring a lot of exercises into your life. You will find yourself lifting things, picking them up, carrying something all the time.

You might also feel that you have to lose some weight after pregnancy. DO not be in a rush to join an expensive sports club. You can do exercises at home together with your baby.

One of some vivid examples on how to train with the little one is dancing. You can dance with your child to any kind of music and with different tempo, that is how you will keep fit and encourage your child to love different kinds of music.

You will definitely lift your baby up and down, up and down, that is how you will give a nice workout to your arms and increase the IQ of your child. Do not forget to say what you are doing to your child naming the moments – “we go up, down, left, right” etc.

Take your baby out every day using a stroller. That is how you will add some fresh air into your life, fresh air is essential for your baby. Long walks will make you slimmer and happier. Show the objects of your neighborhood to your baby. Do not economize choosing a stroller; it should give you a lot of pleasure walking with it.

Once your baby has grown up a little he/she will try to mimic your movements. Bring in some fun movements into the exercises that you do and you will laugh out loud watching your child copying you.

So, as you have noticed, exercising with you child is possible and much fun as well. You help your child to get to know the world around with much pleasure.

Why do beginners are rapidly growing. Why do similar rates of progress become impossible without the use of farm support? What is changing for an athlete with experience, which factor influencing the growth of the muscle mass, allows the beginners to quickly and easily gain weight? As a rule, only the gym newcomers in a few months of a variety of programs gain a relatively good amount of the muscle mass.
For an athlete with great experience, not using the drugs to build the muscles, the increase in 2-3kg per month is a good result, whereas for the beginner it is the usual one. As I think the main reason for this is the anabolic action of insulin, the average rate of which during that period increases significantly due to the increased food intake and the increased caloric intake in general.
Insulin is a hormone produced by the pancreas. The action of insulin is to reduce the blood sugar level, creating conditions for its accumulation in liver, muscles and fat depots. The higher the concentration of sugar in blood, the higher the insulin level and, conversely, the lower the concentration of sugar in blood, the lower the insulin level.
Another feature of insulin is in regulation of the balance of synthesis and breakdown of the protein structures in the muscle cell. High insulin level shifts the balance towards the predominance of synthesis, the low one in the direction of disintegration. Consequently, the necessary (but not sufficient) condition for achieving a positive balance of protein structures in the muscle is the elevated insulin level.
Often athletes continue to train following the same schemes and in six months or a year find themselves on a training plateau. The muscle growth virtually ceases. In my opinion, the reason for this lies in the adaptation of the cellular receptors of the muscle cell to a new (higher) level of insulin. As a result, there evens the balance of synthesis and decomposition of the protein structures of the muscle cells and it becomes increasingly difficult to achieve a positive balance.

I know several examples where after long breaks in the exercises the athletes were quickly restoring their shape and continued to progress rapidly in mass and work weights. An important role is played by the fact that during the break, as a rule, there is significantly reduced the calorie of the diet. The body during this time manages to adapt to the low level of insulin. With the resumption of the exercises the increase in the insulin level caused by the increased caloric intake, turns to be much higher to the muscle receptors i than the level to which they had adapted. The insulin begins to show its anabolic properties, shifting the balance of synthesis and breakdown of the protein structures of the muscle cells in the direction of synthesis.

A well known exercise has a counterpart, absolutely safe for your knees! Do you practice leg extensions? Sure! Do you know that unsupported exercises are harmful to the knees? What does unsupported mean? This is when your feet are without support. What to do? Say goodbye to the extensions? No, this exercise is justly considered to be the best in creating a spectacular lateral profile of legs. Quadriceps breaks out! Then what? Do safe extensions, standing on the floor! By interchanging the terms, the amount does not change, right? So, here is the same! In the seated leg extensions the shins move relative to the stationary corpus. But in our version everything is opposite: the shins are immobile, and the corpus moves. Try it! And you will agree that standing leg extension will be a big shot!

START
Stand next to a heavy and a fixed support. Put one hand on the support. Make sure that there are no interferences next to you, such as protruding simulators handles or weight plates lying under your feet.
With your other hand take the prepared weight plate from the rod and press it to your chest. You can use dumbbells, but the weight plate is much better.
Holding your back straight, bend your knees and lean back, standing on the tiptoes. This is the starting position.

EXECUTION
Holding your body in line with the hips, slowly bend your knees. In this case, you will have to lean back very much. Here you will need the help of your hand holding the support. It will help you to keep your balance.
Once your knees bent at right angle, stop. Is not worth lowering down. This is harmful to your knees.
With a great effort of your quadriceps straighten your knees and to the starting position.