Best advices for everyday life

Home Articles Languages

Sport and recreation

Read about sports - football, handball, basketball, skiing - and all kinds of recreation - swimming, walking, aerobics, plan of exercise and pilates benefits.

---------------------------------------------------------

Training design

Training design.
Almost everyone wants to have beautiful and healthy body is formed




Almost everyone wants to have beautiful and healthy body is shaped.
Training molding is used for forming muscle, bone, and it looks like - hunched shoulders, the spine curve, crooked legs / feet .. -. Desired effect expected If you follow the proper forms. For beginners, it is important to consult with a trainer. At the beginning of measure your weight, height, volume and determine the percentage of body fat.
There are so called. circuit training to design, universal for men and women, In a short period of time shape the body. This type of training is tailored to the gym 3x a week with rest between reps 30s, 3min between exercises. body parts are trained by muscle groups. important is proper nutrition, the body receives calories before and after training.
I. - Bicycle / tape 10min, II. - Quads 3 × 8ponav., III. - hamstrings 4x12ponav., IV-hip machine 3 × 10ponav., V. - pek dek 3 × 10ponav., VI. - lat machine behind the head 4 × 8ponav, VII. - the thrust front shoulder dumbbell 3 × 10ponav., VIII. - standing biceps curl alternating 3 × 10ponav., IX. - Triceps thrust behind your head 3 × 10ponav, X. - Bicycle / tape 10 - 15min, XI. - Stepper 2 × 2min, XII. - Twister 2 × 2min combined fast-slow, XIII. - hyperextension 3 × 10 repetitions, XIV. - crunches
Other training is complex, takes along with heating, 60 min, It is performed 6-12 weeks. Days not intended for training with weights, or after training, do aerobic exercise 35min such as jogging, special stepper in the gym, exercise bike.
Training design for men

Monday-Wednesday-Friday, with the arbitrary execution of aerobic exercise. All exercises are performed in 4 series. Squats - 6 to 8 re., 60 holidays, Bench-press - 6 to 8 re., 60s rest, Bent - 6 to 8 re., 60s rest, thrust rod behind your head - 6 to 8 re., 60s rest, Biceps - 6 to 8 re., 40s rest, lying Triceps - 6 to 8 re., 40s rest, leaves standing - 15 and 20 re., 30s rest, abdominal contractions - 35 to 40 re., 30s holiday.
Training design for women
Monday-Wednesday-Friday, at least once a week to do aerobic exercise at least 30 minutes. All exercises performed in 3 sets, except that squats are the 4 series. time of rest for all exercises is 30. Squats 15-20 reps, 15-20 reps Leg curl, Bench-press on an incline bench 15-20 repetitions, pulling the breast pulleys 15-20 reps Standing dumbbell 15-20 reps, 20-30 reps crunch, lifting your feet on the bench 15-20 repetitions, leaves standing 15-20 repetitions.
between each exercise in each workout to shape, preferably the work of two sets of light weight. It is at least 15 minutes warming up at the beginning of training, in the form of stretching exercises and aerobic exercises, and 10 minutes performing physical exercises at the end of training.




> The choice of sports on the basis of your zodiac sign
> How to get a better fit
> How to get a flat stomach
> How to salad football?
> Great and nice breasts how to build them?
> How to do the elliptical machine
> Training design
> . Fitness and diet is worth it to watch from a distance
> What are the advantages of it?
> How to have thin thighs and calves
> Yoga Nidra deep relaxation techniques
> Training goalkeeper in soccer
> The jogging?
> How to slim down thighs
> How the body shapes the Pilates Method
> How to build the biceps
> What to drink for weight loss
> How to start classes at the gym
> How to train your hands
> How to write an application for sponsorship