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.
How to find your percentage of body fat?
Published March 19, 2011 | One of the most accurate methods of analysis of the body composition (available in Russia) – measurement of the skin fold. The analysis of the body composition shows the distribution of your weight: what is the proportion of fat and what is the proportion of all the rest.
Such analysis can be done in some fitness centers and fitness clubs.
Some of the ways of this test are very simple, some are more complicated. Here are some of them:
Measuring the skin fold thickness
This method is quite simple. With a special tool resembling a caliper, your skin fold is tweaked and then according to the scale on the tool you can find out its thickness. The “Tucks” are done in the abdomen, the upper area of the back, chest and thighs. Then the obtained data are substituted into special formulas and get the specific percentage of body fat accumulation.
Of course, this technique is inferior to the accuracy of the latest high-tech methods of analysis, such as computed tomography. Compare the CT scanner provides a clear visual picture of fat and non-fat tissues, so the reliability of evaluation by the CT is incomparable with any single method. However, for the sake of truth it is necessary to say that the procedure itself is so expensive and so complicated that is barely used in sport.
The measurement accuracy by tweaking the skin fold is largely dependent on who conducts the procedure. Of course, it is better that you were in the hands of an experienced person, and not the novice trainee. In any case, the measurements should be done at the same specialist. In the end, even if he is not the-best of the best, you’ll at least get the results with the same degree of error. Next you will have to compare the results of different measurements in order to understand whether there is any real progress in losing your body fat.
A simple weighting will not give you the answer to this question. If you exercise, your weight may increase due to the muscle growth. And then weighting will give you the reason for unnecessary panic: I train so much but my fat layer only increases! Another case is also possible. You train, but methodically wrong. As a result, your fat layer keeps coming and you write off your weight gain at the expense of the muscle growth.
Here you have a conclusion: even if the method for measuring the skin folds is not so accurate, nevertheless it is able to really help in assessing the correctness of your athletic endeavors.