Video courses on fitness
Published March 19, 2011 | 
Advantages
The specialists unanimously recognize that: the main plus of the video courses is their availability. You will be able to exercise watching the tape, despite your age and physical training just having a wish. The load level, as a rule, is the basic one – that is slightly lower than the one that is given by instructors in the gym. No professional course will offer anything complex, since it must be universal, being good both for a girl of sixteen and for a lady of fifty. This option is particular actual for those who cannot spend money on a fitness club or is just shy of going there, as well as for young mothers who are attached to the house. Another plus: when you are exercising watching the tape, there is nothing that holds you back – you can click on «Play» at any time of day and night.
Problems and solutions
Lack of energy from the gym. It is not a secret that when several people repeat after the instructor some movements at a lively music, then to burn off their calories they are helped by the corporate spirit – say, everybody around is jumping and endure, so, I also can. In addition at home there are too many distractions. You lay on the floor and began to pump the prelum – and then see that there is dust under the couch. So that nothing could interfere, remember once and for all: while the VHS is scrolling the tape, this tome belongs only to you. Switch off the phone, forget about the report that you must pass in a week, send your husband {friend, buddy} on some business otherwise male curiosity will not let you work.
Another shortcoming of the video trainings is that sooner or later they may cause injury. The problem is that doing the exercise in front of the TV, you do not see yourself from outside, and since there is no one to correct you, so, it is likely that you are making technical mistakes, thereby damaging the ligaments and joints. Over time this can lead to pain and serious injuries. To avoid these troubles, always listen to yourself: if there appeared at least some weak pain, immediately stop the exercise. Otherwise, all this leads to a fall.
Monotony. Taking for something we always think about the result. Maybe you want to drastically change yourself, burn all the excess fat and build the body of your dreams. But to “make” a really beautiful body, takes consistent work for a long time. The human body has an important property: it is trying to protect itself from various stresses. A training session is a real stress. To overcome it in the body begin to run the biochemical processes, and stress is no longer perceived as such and, consequently, the training does not give the original effect. That’s why the trainers always recommend changing the weights, the intensity and frequency of the training – and most video courses do not provide this.
But everything is not so hopeless. If you train regularly watching the tape that is 3-4 times a week, then two months later the effect will be, as they say, very obvious: you will feel that your mood has improved considerably, your muscles gained some tone but the volume decreased. To progress further, you need to change the course or, better yet, go to the fitness club.
The technique of fast legs pumping – large-scale and deep coverage of leg muscles
Published March 19, 2011 | For many years, you ran like from hell, from the heavy squats. You were fervently pumping your chest, back, arms and succeeded. To yours cost. Now you look like a caricature: a powerful torso rests on the flimsy legs-matches. You look in the mirror and you feel ashamed. Well, let’s fix the situation. It is clear that you need a very steep and quick recipe. The one we are offering. Here you have a research training scheme, which on the screen of the tomograph has showed the most extensive and deep coverage of the leg muscles. Everything must be paid. And the price for efficiency is particularly high. Ready? Then go ahead! Remember, every week the weight for each set of each exercise is to be raised at least for 2,5 kg. In case of legs strength means weight, and it has no questions! So, first of all eight sets of heaviest full squats. Then hack squats with a slowing of negative phase (to yourself slowly count to ten!). Finally unilateral extensions – to scream! Do this complex 2 times a week!
SQUATS
START: Sit under the neck and remove the bar from the racks. Straighten your back. Put your feet slightly wider than shoulders. Look straight ahead. Bend your knees slightly.
MOVEMENT: Slowly lower into a squat. At the same time move the pelvis backward, as if seated on a chair. Keep your corpus as straight as possible. At the lowest point statically tighten the buttocks and stand up.
Bottom of the press: how?
A simple solution to a very complex problem. I honestly pump the press and carefully study all of its areas, the upper and lower. However, the lower area, practically, does not respond to the load. What do you advise?
The fact is that there are no exercises for the isolated pumping of the upper and lower areas of the press. Any exercise loads the entire straight muscle as a whole, while some of its areas get a little more load. So, if you do exercises, dedicated to the lower press, anyway you still exert the straight muscle from top to bottom. Here is where to look for the root cause of your problem. The straight muscle is a flat muscle ribbon, which starts from the lower ribs and ends in the groin. And it usually developed unevenly. The stronger is most often the upper part of it. So it turns out that in any exercise, the upper press takes the entire load. That’s why your lower press does not grow. It simply lacks the required load, and that’s all. If you decide to make a very large number of repetitions, then it still will not lead you to the desired goal. The higher the muscle fatigue, the more load is transferred its strongest area or beam. The less will be given to the weakened lower press. What to do? Solving the problem is purely mental. You need to replace quantity by quality i.e. redirect the load on the lower area by a focused mental effort. Here is the list of exercises that act primarily on the lower area of the press: hanging leg raises, reverse twist and vertical lift of the knees with straight legs. Do each repetition emphatically slowly, achieving an extremely strong sense of contraction of the lower area of the press.
Do as I do! “Burn” fat following the most modern way!
Published March 19, 2011 | THIS TRUTH, alas, is still little known. Dismal long aerobics on a treadmill or bicycle ergometer is no longer needed. You can do a short half-hour of cardio and get a guaranteed slimming effect! What am I talking about? Interval cardio! Have you heard about this? No? Then let us do all in good time. Cardio in a fast pace when the sweat pours off you in streams, burns more calories. It would seem that such cardio is a “benefit”: it “burns” more fat. In fact, it is not. Fat is “burning” too slow, so, after 20 minutes the body has not enough energy, and it takes up a new “fuel” – your own muscles. That’s why marathoners look so exhausted: in the long run their body “eats” itself. To avoid this effect, fitness-women are recommended long cardio sessions at a moderate pace. As the effectiveness of such sessions is low, cardio is recommended almost daily. Aerobics turns into torture. Isn’t it so?
SUPER!
And now about interval cardio. During a week you’ll do just 2 cardio sessions of 20-30 minutes. Why so little? More is simply impossible! Interval cardio is a too strong “medicine”!
Here is the essence. First you pedal slowly the bicycle ergometer and then you make a magnificent sprint jerk with a “length” of 30-60 seconds. Then you restore your strength with a slow pace and then again put on a brutal sprint … However, this is an extreme variant of the interval cardio. There are more “soft” options, when you vary slow and quick pace. The effectiveness of these options is also very high. Interval aerobics is unparalleled in the burning of fat. More than that, you not only lose, but even increase the muscle mass! After a couple of weeks you will not recognize yourself in the mirror! Not only that your abdomen will show the squares, but the legs will find enticing elastic fullness. Interval Aerobics is “convenient” because it does not require specific cardio-training machines. You can pedal the bicycle ergometer, run on a treadmill or “walk” on the stepper … But, at home you can do it with a rope! Good luck!
The total duration of the complex does not include the workout lasting for 5-7 minutes.