To be or to seem – the symptoms of body dismorphic disorder
Published March 21, 2011 | 
America is in shock! The published data shows that the majority of male clients of fitness clubs are sick with body dismorphic disorder! Not sure what this is? The essence of this serious mental deviation is reduced to the fact that a person connects his life’s failures with “bad” appearance. Girls tend to think that ugly figure does not give them a chance to get married; they harass themselves with “hungry” diets and lose measure in fitness classes.
But what about men? – about the same, but with opposite sign. Men, in their opinion, generally lack volume and muscle mass. But to onlookers everything looks innocuous. A man writes to a club and begins to thrust his workout. And only an expert can examine in his behavior the disturbing symptoms. For example, such. Measure of stress and relaxation is not observed. A week has more training days than days of recovery. Training is done following the most ruthless methods. Here and there are taken stimuli, from food supplements – to pharmacological drugs.
Of course, not everyone who buys a fitness card is ill with body dismorphic disorder. However, if the trainee does not pose specific sport tasks, then it certainly is about one degree or another of this disease. Sport always involves training according to a plan, a stepwise increase in skill and a mandatory sportsmanship. If you aim to take part in competitions – even without hope for a prize, but just for fun, then you are beyond suspicion. But if you, almost daily, do heavy exercises “for yourself” and all through the day take steroids, you need a serious conversation with a psychologist. Remember that body dismorphic disorder is a mental illness and it distorts the perception of the world. For those who have body dismorphic disorder it is difficult to have harmonious relationships with others, because he is always dissatisfied with himself, despondent and depressed. For the same reason, he usually cannot find a job or stay on it. Over time, mirror remains for the patient with body dismorphic disorder a sole source of emotions. If he sees a “good” reflection, his mood is enhanced, if a “bad” one, he goes through an emotional crisis.
Another typical illusion of the disease – the belief that in assessing a person, people are guided by the same criteria as he has for himself, i.e., sneer at his “thin” arms, “lack” of muscles, etc. As a result, the person becomes reclusive and withdrawn, loses social communication, which is the main condition for a successful life. Nobody argues, a healthy and sporting appearance is important, however, psychologists believe that the main factor of success in life is “the ability to communicate.” I have to note that among the instructors in the gyms and personal trainers you will never meet the patient with body dismorphic disorder. Nevertheless, the managers of fitness clubs are advised to hire only those who have competitive experience.
Making legs thick – right exercises for legs
Published March 21, 2011 | Squats
“Right” squats are when you file your pelvis back as if you contrive to sit on an invisible chair. Only in this case the body weight shifts from toes on heels, and you get the most technical and safest way to perform the squats. And at the same time the most “profitable”: the maximum load is taken by your legs, not your waist. Rise of the squat, also drawing on heels. Do not tilt your body forward.
Thicker legs!
To pump your legs, you need two things – great weights and ability to tolerate pain. The best exercise for legs is squats. It is also the most difficult and painful. The reason is that this exercise at the same time acts on the flexors and extensors of the legs. As for other exercises, they load either flexors or extensors. The only exception is the bench press, which can almost replace the squats without prejudice in case of lumbar injury. Make squats your favorite exercise and huge legs are provided. And another secret. Pump your butt! Yes! The strength of these muscles directly determines your working weights in the squats! Clear?
A complex for beginners
Squats with a bar, is an exercise at a later stage of training. Beginners need simulators, which will released from the load the weak muscles-assistants and will allow the maximum load for the leg muscles. If your gym does not have a simulator for sit-ups, replace it with a squat in the Smith simulator. Then move to the leg press. These basic movements will give your legs some strength well, and without it you simply will not be able to master the classic version of squats with a bar.
The complex at home
The main exercise, the squats, can be done with dumbbells. It will not suffer from this. With regard to the overall intensity of the complex, it needs to be raised at the expense of a large number of sets and combination of exercises in supersets. Rest no longer than 60 seconds between the supersets.
Leg press
This is the second most important basic exercise for the legs. The first step is to press your back firmly onto the seat. Lowering the platform, watch the waist. Once it starts to move away from the bench, immediately stop. If the amplitude of the presses turned out quite small, do not despair. Hence, the mobility of your hip joints is too low. Over time, it will increase.
Hack squats
This exercise directly loads the muscles of the front of the thigh – the quadriceps. It is considered the best additional exercise for the formation of an impressive array of the front thighs. Put your feet so that at the lowest point of the squat your knees did not look over the toes. Otherwise it is possible to have knees injuries. Is not recommended to go much below the right angle at the knees.
The Atlas of your muscles # 2
Published March 21, 2011 | The sternocleidomastoid muscle turns the head to the side and throws it back, it takes part in respiration, promotes breath.
The large serrated muscle is located on the side of the chest. It is involved in raising and lowering the ribs and rotates the shoulder blade, contributes to the expansion of the chest when breathing.
The ulnar extensor muscle of the wrist unbends and leads the wrist.
The radial flexor of the wrist bends and removes the wrist.
The long palmar muscle strains the palm and flexes the wrist.
The elbow flexor of the wrist is located on the edge of the elbow forearm. It flexes and leads the wrist.
The infraspinatus muscle moves the shoulder to the torso and rotates it out.
A big rhomboid muscle. The functions of this muscle are similar to the trapezius muscle.
The lesser teres muscle. Its function is similar to the infraspinatus muscle.
The greater teres muscle rotates the arm inward, pulls it back and leads to the body.
The broadest muscle of back is located like a fan across the back of the torso. Its functions are diverse, since it is involved in the movement of the whole shoulder girdle. With good development creates a complete look of the back.
The common extensor of the back consists of the bundles arranged in three layers. Being in constant static stress, it balances the body in an upright position. The uneven development of this muscle can lead to the lateral curvature of the spine – scoliosis or stoop.
The muscle that strains the thigh fascia lata, it strains the thigh and contributes to its bending.
The long adductor muscle of the thigh, leads, flexes and rotates the thigh outward.
The rectus muscle of the thigh flexes the thigh and unbends the shin, is a part of the quadriceps muscle of the thigh.
The inner vastus is located on the front and inner thigh, is actively involved in running.
The outer vastus is a part of the quadriceps it unbends the shin and is the main mass of the thigh muscles.
The gluteus stiffens when climbing up the steep slopes, it is prone to dramatic obesity.
The great adductor muscle leads, bends and rotates the thigh outward.
Slender muscle has the same functions.
The semitendinosus muscle flexes the shin at the knee joint.
The biceps femoris is located on the back of the thigh, is composed of two heads and flexes the shin at the knee joint.
The semimembranosus muscle is located on the inner thigh, it has the same functions.
The long peroneal muscle is located on the outer surface of the shin; it assigns and raises the foot.
The anterior tibial muscle is the antagonist of the previous muscle it extends the foot.
The calf muscle has two heads and goes into the Achilles tendon. It flexes the shin at the knee joint and foot in the ankle.
The soleus muscle is under the calf muscle, it helps in flexion of the foot.
The sartorius muscle is like a spiral, encircling the thigh. It flexes the leg at the hip and knee joint and rotates the thigh outward.