Determine your type for correct workouts
Published March 22, 2011 | 
People with different types of body differently react to the same system of training. What is good for one may not work for another.
In short, each type needs its own, highly individual program. Only it will give quick and effective returns. If you take a train following some “popular” sports guide, you will have to perform at least 5-6 exercises which you personally do not need.
Of course, it brings no bad, as all exercises are somehow useful, but how much time will you lose before you understand that you need your own exercises! However, you can answer this question precisely: about a year and a half. Anyway, this is the period that is usually spent by bodybuilders on fatuous training with general schemes, until finally they find in the sea of exercises, systems and methods those that suit their individual genetics.
By the way, the loss of time is not the worst. The worst is the fact that ineffective training destroys your faith in sport and deprives of enthusiasm.
There are three different body types which are called somatotypes: ectomorphic, mesomorphic and endomorphic.
Ectomorphy is characterized by short trunk, long arms and legs, long and narrow feet and palms, and very little fat reserves. It is narrow in chest and shoulders and the muscles are typically long and thin. The metabolism of the ectomorphs is very fast, so that body fat is usually not a problem. However, it is more difficult for them to build the muscles.
Mesomorph – broad chest, long torso, solid muscle structure and great strength. This is an athlete since birth.
Endomorphs – soft musculature, round face, short neck, wide hips and a large supply of fat. A typical endomorph is a stout man with a relatively high level of fat compared with muscles. Such people quickly and easily gain weight. Typically, their fat is stored in the hips and buttocks.
Of course, you can rarely meet a person with a distinct model stature of a single type. Most people have a combination of signs of all three types.
According to the existing classification there exist eighty-eight subtypes in total, resulting from the predominance of any indicators of each major type.
The degree of dominance is evaluated in units from 1 to 7. For example, if the characteristics of your body are estimated as ectomorphic (2), mesomorphic (6) and endomorphic (5), then you are endomesomorphic, that is, you have basically a sports type with well-developed muscles, but prone to excess of body fat. Take a closer look into the mirror and then compare what you see with the described above.
With proper training and nutrition it is possible to develop muscles and reduce the fatty layer under any type of physique, but people with different body types in the process of training have to solve different tasks, although the long-term goals can coincide.
Fitness for children
Published March 22, 2011 | Such a service as fitness for children has recently appeared on our market, and for several years has enjoyed enough popularity. For some parents the children’s fitness has become an alternative to the kindergarten and school for their child, for others – an unnecessary indulgence for which you have to pay. Indeed, why spend the money if the kid can get physical training at school? There are enough of other non-believers, in their view, in children’s fitness are not engaged professionals and during the training there is no supervision, and more.
Fitness for all ages
Starting the conversation about the children’s fitness, it is necessary to mention about the decision taken in almost all the clubs to divide children by age. Parents can let their children be involved in fitness at the age of one and a half, but in general the concept of “children’s fitness” means physical training of kids from 1,5 to 15. In the clubs the children of these ages are divided into various subgroups.
Let’s have a physical jerk!
The things that children do in the fitness clubs are not like those in kindergarten and school. Let’s take, for example at least a few major programs that are taught for children. Choreography – is a playing lesson with elements of acrobatics, aimed at developing agility, coordination, rapidity, it is a harmonious exercise for all muscle groups and the vestibular apparatus. Children are taught to love dancing; it produces beautiful emancipation, posture and gait. There are special types of children’s aerobics: animal-aerobics (imitation of the movements of the animals), logo-aerobics (exercising with simultaneous pronunciation of sounds and quatrains). Children are taught various martial arts skills, such as capoeira an Afro-Brazilian martial art that uses an unusual technique of footwork, well-designed movements in space, it develops coordination and basic physical qualities. To add to all this during the children’s fitness classes, the children learn to swim, climb on vertical surfaces (a lesson of rock climbing), biking and rollerblading. The main purpose is the overall development of the child, his education in a group, inculcation of the basic skills necessary for further, adult life. By the way, many educators of the fitness clubs complain that they have to correct the posture and gait of the children, mostly due to the fact that in schools this is forgotten.
Full control
A different story is the safety of children in the club. It is because of the alleged low security, many parents are afraid to send their children into the hands of fitness instructors. That’s what says about this, Lyubov Sevastyanova: “Fitness is a system of measures aimed at maintaining and improving the health of the child. Everything is subject to the principle of security in children’s fitness: a carefully selected program of studies, selection of exercises, comfortable and safe sports equipment, hygienic conditions in the classes, highly qualified instructors and medical monitoring. As for additional control over the safety of children by parents, it is in compliance with the regime of the day of the child, proper nutrition, full sleep, as well as in implementing the recommendations of the instructor’s choice of sportswear and shoes for the classes.”
From the foregoing it can be concluded: children’s fitness is a useful and promising service, because it allows the child “to cover” what he did not get at the kindergarten and at school. Someone will overcome his fear of water; someone will learn to dance; someone will learn to roller skate. Education in a group requires communication and communication is also a development! There are hundreds of programs on the market to prepare children, so why not to use them?
Exercises on the standing leg extension
Published March 21, 2011 | 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.