Thursday, February 28, 2019

Healthy Exercises to keep Fitness

Healthy Exercises to keep Fitness

1. Measure your capabilities

Advice from Rob MacDonald (Rob MacDonald), general manager of the gym at Gym Jones in Salt Lake City. Sometimes you need to arrange a check. A fitness test works better than trying to challenge yourself or somehow measure your progress. Regular checks bring you closer to the right path, help overcome the desire to stop or surrender.

Here is one of MacDonald's favorite tests that can be performed anywhere. Repeat the test once a week and try to shorten each time a little.

Set a timer and run 100 beers. The first squeeze then stands up and jump out at a distance of at least 10 centimeters from the floor.

2. Prepare muscles for tightening.

Advice from Artemis Scantalides (Artemis Scantalides), trainer at the Iron Body gym in Boston.

To prepare for pulling up, hang on the horizontal bar for 30 seconds with a strained press.

Then try to do the same, but with your arms bent at a 90-degree angle. When you can make 3 sets of 30 seconds, you can try to pull yourself up.

3. Choose the right pace.

Council from Greg McMillan (Greg McMillan), owner of the McMillan Running Club in Mill Valley, California.

Run 25 minutes at a warm place to warm up. Then accelerate a little every two minutes. Add the pace gradually, so that the 40 minutes run fast enough.

After the 45th minute, run at the maximum pace while you have strength. After that - 5 minutes of running at a quiet pace. Repeat this exercise every week.

4. Try different methods.

Advice from Alwyn Cosgrove, owner of Result Fitness club in Santa Clarita.

Alvin is simply obsessed with new training techniques and developments in the field of fitness equipment. His innovations are always quite effective. No matter how he alters the training of his clients, their results always improve. Here is what he recommends.

Do not follow the clock
Interval training is always done in time - you do the exercises, and then you relax.

Cosgrove prefers training in heart rate. You work until your heart rate is 85% of your maximum, and then you rest until your heart rate drops to 65%.

The more intervals you can do in 10 minutes, the better your results.

Shift the load from the center
Imagine that you are doing the exercise "Walk the farmer" with dumbbells of 18 kilograms.

Wake up your muscles
When you lift the sandbag, the weight shifts. Your central nervous system has to respond faster to tune your muscles.

This allows you to burn more calories and turns any exercise into a load for the core muscles. No sandbag? Use TRX simulator or fitness ball.

5. Upgrade your rear view.

Advice from Bret Contreras, holder of a degree and founder of the Glute Lab.

Glute Lab is a four-car garage that has become a hybrid of a hardcore gym and science lab. Bret Contreras uses stabilometric platforms to evaluate strength, electromyography, and ultrasound to understand what is happening in the muscles, and video capture technology to explore the movement.

He made several discoveries.

Pay attention to squats and pelvic lifts
Contreras's study showed that the squats pump the lower fibers of the muscles in the buttocks, and during the lifting of the pelvis, both the lower and upper fibers are worked through. To achieve the best results, you must perform both exercises.

In addition, these exercises provide all-round development. Contreras recently discovered that squats help improve vertical jumps and lift the pelvis to increase your running speed.

Trust the senses
Using electromyography to measure muscle stimulation, Contreras found large differences in how exercise affects people. He claims that his clients often say themselves which exercise provides the maximum benefit because they feel it.

Trust your instincts and listen to your body. If you feel that the squats will help to better pump the muscles if you turn the foot out, most likely, the way it is.

6. To build muscle, do deadlifts with the correct weight.

Council from the founder of the gym Rise Nation in Los Angeles, Jason Welsh (Jason Walsh).

Jason trains high-end athletes, including Men’s Health cover models - Matt Damon and John Krasinski. To increase strength, they perform slower deadlifts with heavy weights.

Every few weeks, they arrange an exhausting workout: they hang on the neck from 50 to 70% of the weight that they can lift at a time, and make three sets with the maximum possible number of repetitions.

7. Run a sprint on the treadmill

Council from the founder of the Parisi Speed ​​School, Bill Parisi.

You can arrange speed races not only at the stadium but also on the treadmill. Gradually add speed and degree of the ascent of the track until you reach a pace that you can withstand.

8. Let the group motivate you

Advice from SoulCycle gym instructor Robert Pendilla.

There are many specialized studios for group yoga, cycling, jogging, boxing and various types of dance. What are the benefits of group workouts? In the company. The group motivates you to do better.

Music is also important. Find a soundtrack that inspires and fits your workout, and you will work harder and better.

9. Work hard, but not too often.

Council from Peter Park, owner of Platinum Fitness Club in Los Angeles.

If you are under 35, three intense workouts per week are enough. If more, two is enough.

Load yourself on the days of interval training, and during recovery, classes do all the exercises at an easy pace.

10. Carefully work with free weights.

Advice from the founder of the Movement gymnasium in Minneapolis, David Dellanave.

Sometimes working with free weights feels somehow wrong. To fix this, you need to listen to your body.

Suppose you have a day of legs. First, try to reach the toes. Stop when you feel the tension.

After that, try to do squats with your own weight, and then stretch again to the legs. Did you manage to lean lower? If not, move the barbell squats to another day.

11. Try a squat that won't spoil

Advice from Mike Robertson (Mike Robertson), co-owner of the gym Indianapolis Fitness and Sports Training in New York.

Try squatting with two kettlebells.
During such squats is almost impossible to spoil the technique. The lower back is in an excellent position, the quadriceps, buttocks and the press are well pumped.

12. Control your workouts

Advice from the co-founder of New York gym Mark Fisher Fitness Brian Patrick Murphy (Brian Patrick Murphy).

The best day for rest comes when you most want to go to the gym. Instead, take a walk or do something around the house. This will prove that you are in control of your training program, and not she of you.

13. Choose a clear goal and aim for it.

Council from the owner of the Mountain Tactical Institute gym Rob Shaul (Rob Shaul).

Choose an adventure that challenges your abilities, such as rafting on a mountain river, and then start preparing for it in the gym.

You will gain experience that will help you in life, and your workouts will have a goal.

14. Find your limit with a simple test.

Mike Boyle advice from the Mike Boyle Strength and Conditioning gym in Woburn, Massachusetts.

Rotation cuff injuries are often associated with insufficient pulling force.

A simple test for athletes: while pulling up, you should lift the same weight as during the bench press. For example, if you weigh 80 kilograms and you are doing a bench press with a weight of 100 kilograms, you need to pull up with a burden of 20 kilograms.

15. Use the mantra to cope with discomfort.

Advice from Crossfit New England coach Ben Bergeron (Ben Bergeron), among whose students there are several winners of CrossFit Games.

You will be able to work harder if you learn to overcome discomfort. This is the key to physical change.

Ben teaches his athletes to use the mantra - something short and positive, something that they can repeat to themselves in difficult moments.

Bergeron himself uses this mantra: "That's what it is worth."

16. Do not go to expensive gyms

You can get stronger and in a cheap gym. They do not have new simulators, infrared saunas, and water coolers, but even there you can become stronger and more enduring.

Dumbbells are everywhere. You can do a lot of exercises with them: deep squats with one dumbbell on the chest, backward attacks, squats in a lunge, deadlift on one leg, dumbbell bench press overhead, belly draft, and bench press.

On Smith's simulator, you can do pull-ups with feet on the floor. Using different handles, it is possible to carry out the thrust of the upper block to the chest and the thrust to the stomach.

17. Make a gym at home

John redid his country garage at the Westridge Barbell Club gym and, with several followers, conducts high-intensity workouts with basic equipment there.

Once he had much more equipment, even a pair of Nautilus simulators to work out biceps and triceps. But after the move, he realized how little really needed for a home gym.

Start small
John reduced his equipment to a single 28-pound kettlebell.

“It was my personal home gym,” he says. “I could do a bench press, swing a kettlebell, squats, jerk and many other exercises, including training with the weight of my body.”

Start with a single projectile with which you can do all these exercises.

Fill your gym gradually
Before you buy new equipment, think about what exercises you can do with it.

At first, John used a roller for the press, which he bought for $ 4.

18. Turn training into a game.

Advice from the co-founder of the New York gymnasium Throwback Fitness Brian Gallagher (Brian Gallagher).

There are hundreds of gyms in New York, but Throwback Fitness has the best reviews in the city. Their secret is that they try to distract customers from the very fact of training through team exercises and competitive elements.

It helps to work harder and get great results.

Fight with you
As competition for one person, you can use a circular training consisting of push-ups, twisting to the press and squats with the weight of your body.

Each circle does two repetitions more - 2, 4, 6 and so on. Training continues for 5 minutes. Rest - 1 minute.

After the rest, start with the number of repetitions that you managed to do, but now reduce the repetitions - 12, 10, 8, and so on to two. Your goal is to go back to two reps in less than five minutes.

Too easy? Then increase your workout time to 10 minutes.

Compete with friends
Each group in Throwback Fitness includes from 6 to 16 people. Participants are divided into groups and compete with each other. One of the favorite competition games in the gym is the TBF Cup.

In this game, teams compete in throwing balls into the net. To get access to the ball, the team needs to make a circle of four burps, eight pushups and twelve twists on the press. The faster you make a circle, the greater will be the attempts to throw the ball. The team that has more balls in the net at the end of the training wins.

19. Find your club

Advice from Doug Eidd, founder of Doug’s Gym in Dallas.

Maybe elite fitness clubs with air conditioning, modern fitness equipment, and protein cocktails are suitable for you.

Or do you still prefer an old gym like Doug’s Gym, where the equipment has only bars, dumbbells and weights, and where nothing seems to have changed since the first gyms appeared?

Doug, 58, healthy and strong, inspires young people with his example. He does squats and lunges with a 22 kg weight in each hand.

Doug is a living confirmation that in fact, the gym is not so important for maintaining excellent shape. More importantly, you practice several days a week where you feel comfortable.

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