The massage to lose weight cheeks, is it effective?

Many people are complexed by their faces, and in particular their cheeks that they consider a little too round or puffy. If there are solutions to lose at this place, the massage to lose weight cheeks is however not effective.

Massaging does not help to lose weight cheeks
When gaining weight, fats tend to accumulate at the cheekbones and double chin. How to get rid of it? Although some cosmetic creams containing caffeine can be applied in modeling to help the body to dislodge fat, this approach is very inefficient.

The fact of being massaged dx lean diet forskolin or being massaged is more adapted to other areas of the body, in particular in the process of a palpate-rolling daily anti-cellulite . But for this particular part of the body, other slimming actions must be considered, otherwise no result will be visible.

Tips for effectively losing face
Weight loss can not be targeted: it is the body fat that is attacked . Then, zone after zone, the body is refined … To really lose the level of the cheekbones, it is necessary to start by changing the diet and drastically reduce the intake of fast sugars and dairy products.

This keeps blood glucose low , and therefore less store fat while pushing the body to eliminate those who have settled in different places and we complex in everyday life.

Then, it is very important to exercise regularly, in order to accelerate the loss of calories and thus quickly lose his extra pounds . It’s also great for health and the benefits will be quickly felt!

Finally, it is essential to hydrate well to avoid the well known phenomenon of water retention , which tends to swell.

Exercises to tone and refine the cheeks
Losing weight goes through the tips above. To tone and refine the area between the mouth and eyes, we can multiply the exercises of grimaces, smile and … chews! Indeed, it will help the face to “train” like the rest of the body. The opportunity also to tackle the double chin …

In the end, if modeling is not the solution to lose weight in this place, there are clearly other effective actions to achieve it.

Does the electric bike make him lose weight?

The electric-assisted bike or pedelec may have the side thanks to its ecological and ergonomic side, it is often accused of being the little queen of slackers. The fact that it has an engine tends to suggest that it is less effective in losing weight and muscle the body . You will surely be delighted to learn that this is just an idea. You can burn calories while riding an electric bike. Explications!

How does the VAE lose weight?
The motor of a power-assisted bicycle allows him to reach a speed of 25 km / h. It is faster than the conventional bike and this is one of its greatest assets. Some people think that this is a kind of electric moped, but it’s wrong.

You never stay passive when Overnight Lean Keto moving with your pedelec. You have to pedal so that the electrical assistance can start and stay on. As soon as you stop pedaling, the engine stops.

The pedaling may be less intense, especially in the ribs or when there is wind, because the assistance simplifies things to the cyclist, but it is still necessary to pedal continuously . As a result, the muscles of your lower limbs are in great demand and weight loss is always assured.

Clearly, riding an electric bike is the equivalent of a moderate-speed walk . While the traditional bike burns more calories , the electric version remains interesting. Plus, it is easier to hold longer on an APL so the results can be impressive if you arm yourself with motivation.

Tips to slim down with the electric bike
To reach your goal faster, consider establishing routes on which you disable support. Yes, the other advantage of the electric bike is the ability to switch on and off the engine as needed. If you are doing a 10 km run, for example, turn off the power assist for 5 km. So you can be sure of losing weight fast .

For even more convincing results, it is recommended to do a session of at least 50 minutes at a rate of 3 times a week . If you are a beginner, you can activate the assistance throughout the training. You will work your endurance as you go.

The benefits of the electric bike on health
In addition to refining the arms, hips, glutes, thighs and calves, the VAE is also good heart . It’s a perfect exercise to prevent cardiovascular disease. That’s not all ! It boosts breathing capacity and increases stamina. The electric bike is the ideal sport Overnight Lean Keto REVIEWS for people who have challenged themselves to return to physical activities . It allows to start gently so as not to attack the muscles. Walking outdoors is great for avoiding and fighting stress .

Fatty fish to favor for bodybuilding?

Muscle development is not automatic . You have to give a helping hand to the organization to achieve the desired goal. If you do bodybuilding, you need enough protein.

This is why it is advisable to eat fatty fish, a naturally protein-rich food.

The benefits of oily fish on muscles
It’s important to understand why muscles need protein. These macromolecules intervene in the “manufacture” of the muscles. In other words, proteins promote muscle development, maintenance of muscle mass and regeneration of the cells that make up the muscles.

If oily fish are often discouraged as part of a slimming diet, they are ideal for muscle-building practitioners. It’s because of their nutritional value. Tuna provides, for example, overnight lean keto 175 calories per 100 gram serving. However, we must not neglect the 29.7 grams of protein guaranteed by this same ration. The mackerel provides 258 kcal per 100 gr but the 24 gr of protein are very useful for the muscles.

These foods also contain unsaturated fatty acids: omega-3s. These nutrients help the body turn fat into energy and promote progressive muscle growth. Bodybuilding is a discipline that requires quite intense efforts, it is common that pain and muscle aches occur.

Omega 3s contribute to recovery after training, limiting these sensations . This automatically helps you progress. In addition, oily fish contain polyunsaturated fatty acids that prevent heart problems.

You’re not convinced yet ? Know that fatty fish provide no carbohydrate but are very rich in vitamin A, vitamin B and vitamin D . They are therefore excellent for general health.

How to integrate fatty fish into your diet?
Above all, you must refer to your muscu program. If you bet on a quick muscle gain or if the duration of your sessions is long enough, it is advisable to eat oily fish 2 to 3 times a week. If you are a beginner, include this food in a balanced diet , with 1 to 2 weekly doses.

The goal is not to consume these fish in excess but to meet the real needs of the body . Do not hesitate to ask the advice of your dietician or your sports coach to establish the type of diet adapted to your program of muscu.

The virtues of oily fish make it a dietary food, to be favored to obtain results in muscu. It is a natural source of nutrients essential for the development and health of the muscles. Do not forget to adopt a healthy lifestyle for optimal results.

Squatting on one leg. We study all the subtleties and secrets

Squatting on one leg. What, why and why?
I’ll start with a small (or big, how come :)) introductory.

The first time with this exercise, squats on one leg, I met when I was still walking on foot under the table was a very young man and was in middle school. At a gym class, our local teacher took a credit from senior pupils in physical training and there (among other things) they were assigned to sit down for 5 times with each leg. At first glance, squatting pistol (this is their second name)It seemed to me a simple exercise, and after the end of classes I rushed home, full of the desire to devote seniors and sit down more than their standards. Getting up to the starting position, I started to get carried away downstairs and got so carried away that I immediately fell on the floor — I fell into the side. Okay, I think, I’ll try with support on the chair for now – and again I’m in trouble, I sat down, and I get two horseradish. I just didn’t do it: I’ve changed legs, corners, strong points – and it’s still possible, I don’t get up, even if you are cracking. As it turned out, not one I was such a weakling, many guys also could not perform it, but this did not make me any easier.

It was then that a dream crept into my head (let’s call it so) , that I would grow up and click on this exercise once or twice. Actually, that’s what happened, having signed up to the RDX Surge gym at one time and periodically swinging my legs, at some point I felt that I could already fulfill my childhood dream, and indeed, it turned out that way. There was no limit to my delight, I was in 7 heaven with the happiness that I carried this dream through the years and nevertheless brought it to reality. Now it seems even somehow ridiculous, but 2-3 years ago I didn’t think so.

Another interesting case also surfaced, which is also related to the exercise of squatting on one leg. It was in January, in Siberia just then there were frosts under 30 degrees. There was a broomstick in the apartment, the hot water from the taps ran barely, love was not warm. I sat down in my house and I understood that I had to warm up somehow, otherwise I could give the oak. Of the options I considered only one – physical activity, and not a blanket, clothes, and so on. He began to lump up, what exercise would he use to disperse the blood all at once and warm up. The choice fell on the polyarticular – squatting pistol. I had literally 10 squats on each leg, and the body ricocheted to its fullest, as much as sweat broke out.

Here, in fact, these two stories and your questions about the project’s mail about what kind of exercises you can perform at home have encouraged me to roll up an article on this topic. What came out of this – we now find out.

So, squats on one leg are the best home (and not only) exercise for the cumulative development of a muscle leg. Pistol squats are an indicator of the development of your legs, which shows how strong they are. To lift the weight of your own body with one foot, an incredible amount of muscles is involved in the work, judge for yourself:

main muscle group – quadriceps;
synergistic muscles – large gluteus, large adductor, soleus;
dynamic stabilizers – the muscles of the back of the thigh, gastrocnemius;
stabilizers – spinal straighteners, middle / small gluteus, square lumbar muscle, oblique / rectus abdominis muscle;
stabilizers with a raised leg – iliopsoas muscle, straightener of the broad fascia of the thigh, comb muscle, tailor muscle, quadriceps.
Muscle atlas in visual form is as follows.

Squats on one leg, muscles in work

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

What are the advantages of squats on one leg?

The pistol exercise has a number of undeniable advantages:

balancing on one leg helps to develop increased coordination skills, flexibility and better pump neuromuscular communication . It helps to create better balance and control the whole body;
includes the work of many large and small muscular units that are difficult to hook on other leg exercises;
not many people know, but two-legged squats can cause muscle imbalances in the development of the legs, because one leg, as a rule, is leading. Pistol squats help solve asymmetry issues;
it helps to strengthen the ligaments and the development of strong and massive muscles of the legs, especially the front of the thigh;
lower compressive load on the back allows to avoid problems with the spine;
big load on one leg. While the total amount of external loads used for squatting with a pistol is less than with classic squats, the total load on a particular leg is higher due to the phenomenon called bilateral deficit. According to which, the sum of the forces created by each leg is greater than the total bilateral strength;
The exercise can be performed everywhere, even while standing at a bus stop and waiting for public transport (not to mention the house) .
Go ahead and go to …

Squatting on one leg: performance technique

Before proceeding to the technical part, I will say that the exercise is very, very difficult to execute, to master it in one sitting will not work. Therefore, be patient and get ready for various blockages and falls, this is normal. The most difficult thing when doing a pistol is to hold an equilibrium position, but because the muscles that are responsible for this have not worked for you until now, it takes time for them to come to alert and be able to orient you in space correctly.

So, step by step the execution technique looks like this.

Step number 1.

Go to the door frame (not smoking :)) doors in the apartment. Stand to him sideways, lightly touching his shoulder. Starting position – legs shoulder-width apart, one supporting (for example, left) , the other podsonal in the knee and slightly bent forward.

Step number 2.

When inhaling, start to get involved downward, bending the left leg at the knee joint, and bringing the right foot forward. Keep the body straight, look forward, the left shoulder rests slightly on the support (jamb) .

Step number 3.

Sit as deep as you can, without losing your balance, as you exhale, with the cumulative effort of all the muscles of your left leg, go up and return to the PI. Repeat the set number of times, change the leg.

In the picture version it looks like this.

Squatting on one leg, performance technique
Of course, to make things go like clockwork, the following practical tips will help you in mastering this exercise:

to maintain balance when lowering both hands forward;
do not shake your hands, keep them either stretched out or collected from the chest;
to maintain balance when squatting, it is necessary to tilt the body slightly forward;
push from the floor should be heel;
Pay attention to the location of the knee of the bendable leg – it should not go from a straight line in or out, otherwise blockages are inevitable. Try to keep your patella above the m / y line with your second and third toes;
extended leg should strive for full straightening;
the inability to perform at least 2-3 squats (regardless of gender) indicates weakness of the leg muscles;
burdening in the hands (or a backpack behind the back) will complicate the exercise and force the muscles to overcome greater resistance.
Various variations of the pistol exercise

The classic (and the most difficult) version of squats is the execution without any support, standing in one place. However, this should be approached gradually, learning first, more simple-performing “one-legged squats”. Here, check out what variations you can use at home …

Bench press lying. Inside view

It is you? And this is us, hello! With this note we are opening a new cycle of articles (yes, how much is possible :)) under the auspices of the “Vector of Strength” heading. Within its framework, we will approach the exercises from the vectorial force, i.e. decompose the movements into components in order to better understand their geometry. And the first in line exercise bench press lying.

Bench press lying force logo
So, take your seats in the auditorium, we begin.

Bench press lying: vectors, forces, moments
The most technically challenging exercises in power sports were and will always remain squats , deadlifts and bench press. Usually familiarity with them begins with the study of the technique of the exercise, i.e. a person finds information in the network, for example, an article, studies it, forms the idea of ​​what and how, then the video reinforces the whole thing and goes to the hall to run around the theory in practice. What do you say I’m right? So, this is not good or bad, this is the fastest version of “immersion in the subject”, which is the place to be.

The goal of our new cycle “Force Vector” is a slightly different task – the consideration of the geometric and power anatomy of the exercise, and not a detailed description of the technique of all 3 movements. This is a more advanced level of work with exercises and understanding the essence of the processes. I am sure that the audience of the Alphabet Bodybuilding has already grown to this level, and she / you will like the following information. Well, hereinafter this will find out.

Note:
For a better understanding of the material, all further narrative will be divided into sub-chapters.

Bench press lying: force
From the school course in physics we all know (and who forgot, I will remind you) that force is the product of mass and acceleration (F = [m] x [a]) , usually calculated in Newtons. 1 Newton is the force required to accelerate 1 kg of mass at a speed of 1 m / s2. Force has such a characteristic as linearity – it describes things that stretch or push in a straight line.

bench press
Consider an example. You have decided to shake a barbell weighing 100 kg – this is a mass component of the force. If you do not hold the neck with your hands, it will accelerate downwards at a speed of 9.8 m / s2 (due to gravity) , so that the neck has 100 kg x 9.8 m / s2 = 980 N of force on the hands. The direction of gravity is down.

In the same way, when our muscles contract, they exert a force that pulls one end of the muscle straight to the other end.

Bench press lying: moments
The moment is the force applied around the axis, usually calculated in H * meter. The force of the application, multiplied by the distance from the axis perpendicular to the direction in which the force is applied. As long as the force is linear, the torque rotates (torque) .

Consider an example. You decided to lift 20 kg dumbbell for biceps. The upper part of the arm is perpendicular to the floor, and the forearm ( 30 cm long , conditionally) parallel to it. The force exerted by the projectile will be: 20 kg x 9.8 m / s2 = 196 N, directed downwards.

To calculate the torque, the force is multiplied by the distance m / s from the dumbbell and elbow (lever) in meters: 196 H x 0.30 m = 58.8 Nm. Since this moment is applied downward, it is called an extensor / extension moment. If you want to continue to lift the projectile up, you will need to create (at the expense of the biceps and brachialis) a flexor / bending moment of more than 58.8 Nm.

external moment, an example of lifting dumbbells for biceps
The moments imposed by the load on the musculoskeletal system are called external moments (external) , and moments produced by muscles pulling against the bones – internal moments (internal) .

Internal moments are calculated in the same way as external ones. The force component is the contractile force of the muscle, and the moment of the arm is the distance of attachment of the muscle from the center (axis of rotation) of the joint that it displaces.

internal moment, example lifting dumbbells for biceps
To effect movement, the muscles contract. By doing so, they produce a linear force by pulling the bones, which act as levers, producing flexural / extension moments in the joints that they cross, with joints acting as axes of rotation.

In the case of a bench press, you first of all try to create a moment of extension in the elbow (straightening the arm) and flexion, as well as a horizontal moment of flexion in the shoulder, which are superior to the opposing forces acting on the neck. If you can do it, that is, exert force on the neck that exceeds the force of the neck on your body, you perform a successful bench press.

Summarizing all the above, we will derive several positions of force on the bench press:

the neck creates a downward force that exerts an external bending moment on the elbows and an external extension and horizontal extension points on the shoulders;
The amount of external bending moment that you must overcome to lift the weight depends on two factors: the load itself and the length of the arm. Usually, people with short limbs are progressing (in weight) while lying on the bench faster than their long- limb counterparts;
there are only two factors that determine whether your muscles can create large enough internal moments of extension to lift the load – these are muscle attachment points and the force with which they can contract.
Note:
Attachment points play a magnum pump xr very important role, because muscles usually attach fairly close to the joint that they move, so small variations can be crucial. A study published in the journal (Journal Biomech, USA 2004 ) showed that a person with a 6- centimeter internal arm moment produced 50% more joint moment than a man with a 4- centimetric arm moment, provided that their muscles contracted with the same amount strength

You cannot change the points of attachment of the muscles, so the only factor at your disposal is an increase in contractile force. Two ways to do this: 1) increase the skill in the bench press, so that the current muscle mass generates more strength during the execution of the movement, 2) an increase in the number of muscles ( hypertrophy + hyperplasia ).
Barbell bench press: bones, joints and muscles that play the most important role in squeezing weight
Further in the text we will examine some anatomical issues, namely, we will find out to which “elements” of the body the barbell press places high demands. And let’s start with …

Bones / Joints:
№1. shoulder blades

blades bench press function
These are triangular, relatively flat bones that are adjacent to the back of the chest. They provide attachment points for many of the muscles of the shoulder girdle, including: deltas, trapeziums, diamond-shaped, rotator cuff, front serrated, biceps and one of the triceps heads.

From the point of view of the bench press, the blades perform the function of points of support, creating a certain plane of stability when performing movement.

№2. Collarbone

clavicle bench press function
They extend from the sternum to the upper part of the shoulder, joining the acromion and the coracoid process through the ligaments. The most important aspect of the clavicles is that they provide an anchor point for some of the muscle fibers: the top of the chest – clavicular head.

Number 3. Shoulder, radius and ulna bones:

bones of the upper shoulder girdle, bench press lying
In different people, it (humerus) is of different lengths and this makes a relatively significant contribution to the weight pushing capacity when a person is in a horizontal position, i.e. for people with long humerus it will be much more difficult to progress in weight in bench exercises compared to those who are short.

 

Muscle asymmetry What to do?

In this article we are obliged me to Paul, Oleg, Valentino and other male readers project ABCs of Bodybuilding . They asked their question: muscle asymmetry, what to do? – through the feedback form and wanted to get a detailed answer. Well, you wanted, well, then get it!

Muscle asymmetry

So, sit down, my dear, let’s start broadcasting.

What is muscle asymmetry? Nonfiction theory.
I think everyone who reads these lines, there is such situevina in the gym, when you do exercise, for example, alternate lifting dumbbells for biceps and suddenly realize that the left hand does not furychit – does not pull weight, and the right can still safely perform 2- 3 repetitions. Familiar, is not it? Also, I am sure that some of you have experienced imbalances or muscle asymmetry – this is when you look in the mirror and understand that the left pectoral is more than the right or the left biceps is more than the right. In training, this is manifested through the appearance of the leading (pick-up) and driven (lagging) muscles. As a result of all this, the athlete can not fully load the muscles, and always this or that muscle group (its mirror analogue)remains undertrained. In fact, when visually inspecting his body, it turns out that one muscle overtakes his fellow in the development.

What to do, i.e. How to get out of this situation – to bring a balance and in general – what is muscle asymmetry, we will consider further.

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

Muscular imbalance is what most people encounter in the course of their training (and not necessarily iron) . It implies that the strength (and / or size) of the muscles on one side of the body is not identical / symmetrical to the other side.

Asymmetry can manifest itself:

in a specific sport (for example, tennis, golf) , where one side of the body is involved more than the other;
when an athlete performs the same type of action over and over again – this is the so-called biomechanical reason for repeated movements in one direction or long poses;
due to neuromuscular imbalance due to the predisposition of individual muscles of groups to be strong or weak;
in people with limbs of different lengths.
This is one of the possible causes of muscle asymmetry, and the curvature of the spinal column — the deviation of parameters from the norm — also contributes significantly to this. Look at the physiological signals corresponding to muscular activity (EMG) and heat maps of the human body of an ideal and standard case.

perfect spine, no scoliosis

Such images help doctors identify patients with soft tissue injuries, an imbalance in the development of muscles and the degree of curvature of the spine.

It should be said that there are no ideally “even” people, and this is due to fetal development. We all are viralis rx initially in the position of the little womb in the womb, and already there the degree of “curvature” of our spine begins to be laid. Therefore, if you think that scoliosis (lateral deviation of the spine from a normal straightened position) is purely your chip, then this is not so, it is practically common, only its degree is different.

So, we figured it out, now let’s talk in more detail and scientifically about …

Muscle Asymmetry: What, What, and Why

The movements and functions of a person require him to balance the length of the muscles and the strength between the opposing muscles surrounding the joint. Most joints in our bodies have two or more separate and opposite sets of muscles acting on it. Muscular equilibrium is equal amounts of opposing forces between muscles, which is necessary to keep the focused (centered) position of the bone in the joint during movement. On the other hand, muscular imbalance occurs when opposing muscles provide different directions of tension as a result of constraint or weakness.

To make it clear what is at stake, look at the following images.

how muscle asymmetry occurs
As for the general asymmetry, it can be different, in particular this:

front and back – for example, the back is behind the chest;
left and right – one hand / leg more than the other;
upper and lower body – massive upper legs on chicken legs.
Regarding muscle groups, then most often asymmetry is observed between:

shin and arms;
biceps and triceps;
trapezium and shoulders;
delta heads (front, middle, back) ;
triceps heads (lateral, medial, long) ;
forearm and upper arm.
Muscle asymmetry is usually found in the early stages of training. As soon as you begin to perform the exercise, the brain makes an assessment of which side of the body is easier for him to complete the task. The body then establishes a favorable character of movement (brings to itself in memory) , as a result of which an increase in strength and volume occurs unevenly – the most frequently used areas increase more quickly. Over time, the fine line increases, as a result of which the muscular group constantly “pulling out” the load becomes dominant (stronger, stronger, more voluminous) . This is how asymmetry arises.

How to prevent muscle imbalance? Practical advice.

Bodybuilding is not just muscle mass – it is primarily ideal proportions and symmetry. Of course, the mere mortal does not necessarily become a sculpture with ideal shapes of circles, but to acquire a certain aesthetics of the physique would not be bad.

Actually, let’s do that.

So, in total there are two types of movements that can be done – bilateral and unilateral. Bilateral – when an athlete uses two limbs (arms, legs) at the same time, for example, lifting a barbell for biceps. Unilateral – when one limb is used, for example, lifting a dumbbell with a grip hammer. Sometimes muscles grow more on the one hand than on the other, and this is due to the dominant side of the body. The presenter is always trying to override and do all the work. If we talk about arms / legs, then the right handed lead is right, and the left handed, respectively, left handed.

To bring balance, i.e. Equally different parties (and align the volumes) must adhere to the following tips:

№1. The use of one-sided exercises

Add more one-sided exercises to your current PT – this will allow you to isolate one side of the body from the other. Use for this purpose dumbbells, single block cables and any equipment that will help focus on the weak side of the body. Also, if possible, avoid simulators and use more free weights.

№2. Repeat balance

Adjust the number of repetitions in the exercise in accordance with your weak side. It is necessary to start the exercise from the lagging part and perform it until it (for example, a weak left hand) refuses, while the right one can still perform, but the approach must be completed. As a result, the dominant side will be slightly undertrained, which will allow the lagging behind to progress and catch up.

Muscular memory: practical aspects

In this chapter we will talk in scientific language about the MP and find out how it can be developed.

Muscular memory itself implies the idea that the musculature describes and remembers models of body position and movement. These models are remembered at a certain psychophysical level and work further without our conscious participation. Muscles memorize certain patterns of muscle contraction during movements in exercises.

By practicing certain actions time after time, we train our brain to perform complex coordination movements with minimal or no specific part of it. All this activity is controlled by the will of muscle contractions of the primary motor cortex. As soon as the shred pro elite  movement pattern is memorized by the motor cortex, it is transmitted to the basal (subcortical) nuclei located deep inside the brain. Therefore, it is quite possible that people performing complex coordination movements think about something completely different.

Note:

The basal nucleus is a neural complex of nodes involved in motor functions.

Regarding muscle memory, there is a serious misconception about where it is located. Most sources claim that in the muscle tissue itself, however it is not. It is not in the muscle itself, but in the nervous system that controls all muscular activity.

However, muscle memory is not stored in the subcortical nuclei, it “lives” in a brain area called gamma-motoneuron. These neurons provide the entire body motility (its coordination) and maintain muscle tone. They are called for the muscle that they set in motion, innervate (sural, quadriceps, etc.) .

Gamma-motoneurons control muscle tone through “spindled” muscle fibers. These fibers are a specialized type of muscle cell, very sensitive to stretching. They are located on the “abdomen” of the muscle and lie parallel to normal muscle fibers.

muscle fibers

When muscles are either too fast or too long stretched in length, “spun” muscle fibers are stimulated and send an impulse through sensory (sensitive) neurons to the spinal cord. These sensitive neurons cause the reflex of slow motor neurons LMNs (lower motor neurons) , which force the body to send a signal to reduce the normal muscle fibers of the muscles and their synergists.
muscle signal transmission-cns
If you move away from science and say in simple ordinary language, then during the execution of any exercise, a stable channel (two-way feedback) is established between the brain and muscle fibers. These fibers, communicating with each other, report “higher instance” – to the brain, on the work done, on the weight raised, the number of repetitions, and so on. The brain organizes all this data, remembers and stores. All these actions form a stable connection called muscle memory. The more and longer we train, the stronger our muscular memory becomes.

Without exception, all athletes should bear in mind that if you constantly perform the same training program and do not make any changes, the muscles will simply get used to it and will respond very poorly. Therefore, in order to constantly amaze muscle memory and not to fall into sclerosis, it is necessary to periodically shake the body in the form of a fundamental change in training and types of exercise (for example, use the services of plyometrics ) .

And finally, remember the following small tips that will positively affect your muscle memory:

Time passes like sand, so the older you get, the less time you leave for your muscles to remember – hurry into battle;
Learn to perform all the exercises at once correctly – it is much more difficult to relearn than to learn again. Memory soaks up everything like a sponge, so your “clumsy” will eventually come to you sideways;
Set the right direction of your muscle memory, i.e. put yourself in an environment in which you can potentially or want to be. For example, like mountains – run along the slopes.
Actually, this was the last thing I wanted to tell you.

Today we have disassembled a very interesting phenomenon in bodybuilding called muscle memory. Think of it as a kind of investment, your bank contribution to a rainy day fitness and bodybuilding lack of money :). This is the saving bridge, which even after many years can lead you to optimal physical fitness. The main thing is that it is necessary to lay the foundations before it is too late, so we are all together we are blowing into the hall to increase the volume of muscle memory.

Ps. Do not forget about the comments, they are always at your service!

10 tips for stubborn muscles

We all have at least one muscular group that responds harder to the training and is behind. Genetics play an important role, but for any problem there is a solution.

The tips are for the advanced, over 3-5 years of training. Here are 10 tips, in an unspecified order, to progress to a stubborn muscle group, but also to add new earnings in general.

1. Accent the eccentric, negative part to all exercises for the target muscle. I suggest a 4/1 / x tempo, in which you lower the weight in 4s, pause 1s in the middle of the descent and then explode on the positive side.

2. Train the stubborn muscle 2 times a week, workout is normal, intensity and volume, the other, lighter, about half the normal volume. Make sure you have at least two breaks between the two exercises.

3. Work the target muscle at the beginning of the workout at least once a week. That is how we apply the principle of priority, and the muscle in question will benefit from the most energy we can give it to a workout. Choose the right moment when you are physically and mentally prepared for it.

4. Varies the training schedule. You can not always practice the same exercises, series, weights, repetitions. Varies exercise, weights, number of repetitions, angles, sockets, breaks between turns, intensity.

5. Try to sleep a little longer in the night before and after training. Thus, the body will benefit from more recovery and growth time.

6. Increases the number of calories in quality foods on the day of training of the group left behind. Increases carbohydrates by 25-50 g at the table before and after training. You need more nutrients to train you harder and restore you more efficiently.

7. During training, take a beverage shake containing 10 g of glutamine, 10 g of BCAA, 3 g of beta-alanine and 3 g of creatine. Feed the machine!

8. If you do not train with a partner, try to take one to the training of a stubborn group. Not only can he alpha xr or she give you verbal reasoning, but it can help you make repetitions to reach complete exhaustion, which you can not do alone.

9. Use the view to create a stronger connection between mind and muscle. When you train a non-stimulating group, try to create an intense connection with the muscle for each repeat of the series. Simply picking up the weight from point A to point B is not enough. You have to visualize exactly how you want the muscle to look, how to feel, how the series will go before physically doing them.

10. Use therapeutic methods, such as deep massage, for the target muscle. Thus, you can increase your blood and nutrient irrigation in the area and open the fascia, the membrane that bears the muscle. Recovery will be improved and will increase the muscle growth potential.

If I were to name one thing to put it first, as a priority, it would be patience. Only if you are conscientious, constantly, pull hard, use a smart plan and patience, then you will see the improvements you are looking for.

Survive the holidays with reductive glycogen training

If you want to lose weight or you have always struggled to keep your weight constant you probably do not expect winter holidays. The food that abounds during this period can quickly fatten you. But you can eat well during the holidays and you can keep your silhouette doing reductive glycogen training. Do not hurt and have a nutritional strategy , as we talked about last week.

But before we talk about training to talk about the pig! The pig that consumes us in large quantities of Christmas does not get fat; what you eat next to the pig feeds you – potatoes, bread, fat and calorie sauces, cakes, pies, cakes, etc. All these carbohydrates, largely simple, lead to the release of insulin, a storage hormone that cleanses blood sugar. The sudden increase and then the sudden drop in sugar levels is the reason you feel sleepy after a hearty meal. Now let’s talk about fattening.

The body talks about carbohydrates in glucose. Glucose is converted to glycogen which is a form of energy stored in the body . When you move, your body uses stored glycogen. When glycogen stores are full, excess glucose is turned into fat . So a trick to prevent weight gain during the winter holidays is to increase the need for carbohydrates of the body . Do this by conducting trains that empty glycogen for less glucose to be converted to fat.

A study on the effects of reducing glycogen training was published on 24 October 2016 in the Brazilian Journal of Biological Research . The authors concluded that the best way to create a maximum energy cost is to lead a workout to exhaustion. As the glycogen emptying will be at its peak immediately after training, it’s a good idea to do such a training as close to a rich meal as possible.

Another advantage of reducing glycogen training is that they lead to the creation of a high oxygen consumption after their conclusion, the body burning more calories at rest . Of course, such a training does not prevent total weight gain if too much calories are consumed, but there are advantages over a classic weight training. One type of training that will significantly clear glycogen stores is the Gironda 8 x 8 training system.

Vince Gironda was a bodybuilding coach who was reputed to be the “star coach” with many Hollywood stars like Clint Eastwood, Cher, Denzel Washington, Kurt Russell, alpha titan testo Burt Reynolds, Carl Weathers, Michael Landon, James Garner and Erik Estrada. Also, many famous bodybuilders from the 1960s and 1970s were also trained in the gym. One of his most popular workouts was the 8×8 system.

This workout involves choosing an exercise for a muscle group and performing 8 sets of 8 reps for a total of 64 reps . Between sets the resting intervals are 60 seconds for the legs, chest and back and 30 seconds for the other muscle groups. It is a different system to German volume training , which has a longer rest period between sets in order to use higher weights.

Breaks are so short that you need to start with a small weight, probably 40% of the maximum. Rest periods are so unlikely you can finish such training in less than an hour.

The training is divided into muscle groups as follows :

Monday and Thursday : chest, back, shoulders
Tuesday and Friday : biceps, triceps, precursors
Wednesday and Saturday : legs
But for a workout before a copious meal you can choose a few basic exercises and work your whole body in a training session . For example, such training may include the following exercises in this order: squats , traction at the helmet, or traction at the free , pushed chest or dumbbell , ramped from the seat. That’s about 256 repetitions in an hour or less. And as I have already said the rules are simple: at each exercise you make 8 sets of 8 reps each; Take 60 seconds to break between exercises, all of them for large groups. If you are a masochist or you are thinking of eating a lot, you can also include your arms (do not forget, in small groups you take a 30-second break between sets).

Paleo diet for vegetarian

The paleo diet is a new food method that convinces more and more people.

In fact, it allows you to double the weight of fat lost during the first 6 months of the diet. If I’m a vegetarian, how can I avoid a deficiency ?

The paleo diet for vegetarian: good or bad?
Can I trust this nutrition program and expect a good result in terms of thinness while following a vegetarian diet ? What are the principles, the benefits and the disadvantages of this new dietary “fashion”?

Like any diet, it can be bad and have consequences if you neglect some basic principles of diet. Here are some tips .

Lose weight fast with the paleo diet: is it easy?
According to the opinion of nutritionist and the most recent studies, in 6 months of time, the Paleolithic diet allows to lose 6.2 kg of body fat and 11 cm of waist circumference , against 2.6 kg and 5.8 cm lost due to a more traditional diet based on whole grain cereals, high calcium and low fat dairy products, fruit juice, rich legumes and vegetable oils.

On top of that, the women who followed the “cave diet” saw their triglyceride levels dramatically reduced in their blood .

How to follow the paleo diet in a simple way?
Meat is obviously one of the forbidden foods of a paleo vegetarian diet, based on the consumption of keto plus premier fruits and vegetables, low in protein and absolutely free of cereals, beans, sugar, dairy products and pasta.

The number of ingredients being reduced , it is necessary to counter the danger of fatigue due to the small amount of carbohydrates as well as possible iron deficiency.

For slimming and at the same time good for your health, it is better to ensure that the body receives enough amino acid and vitamins.

Examples of menu:
Breakfast : eggs and nuts, raw celery

Lunch : Potato salad, mushrooms marinated in garlic and flaxseed

Dinner : vegetable soup

Or

Breakfast : Pancakes of almond powder and apple

Lunch : Red cabbage salad, zucchini patties and carrot cake for dessert

Dinner : mashed potatoes with garlic and caramelized onions

The secrets to avoid hunger during a Paleolithic diet
To facilitate the work of the liver and the role of hormones, it can supplement its diet by taking an organic food supplement , such as black radish, artichoke, evening primrose and borage.

Sports, such as fitness , is inseparable from this diet. Physical activity, two to three times a week, burns fat and eliminates excess pounds, while facilitating digestion.

You can also use a thermomix to mix raw foods.

The disadvantage of the Paleolithic regime
We know today that after two years of diet, the paleo diet, low in protein, can cause a slowdown in metabolism and, as a result, lose its effectiveness over time.