Gaining muscle mass is a very complex and lengthy process that requires a lot of effort and patience. An integrated approach is needed here, because your results depend not only on the training program but also on the diet and recovery. Therefore, for beginners, I highly recommend reading articles on nutrition for gaining muscle mass and recovery after training. Now let’s talk about how to properly gain muscle mass. I present to you an…
How to quickly build lats at home – latissimus dorsi workout
The content of the article What role do the latissimus dorsi muscles play in shaping the male silhouette? Features the formation of wings at home Lats workout on the horizontal bar Lats workout with dumbbells. When it comes to inflating the wings, this refers to the latissimus dorsi or musculus latissimus dorsi – the superficial muscles of the lower back. Thanks to them, the forearm rotates in the elbow joint, palm…
All the nuances of training and nutrition for gaining muscle mass for girls
How to make yourself a diet. Example menu for the week. The principles of building the training process, the best exercises. Gaining muscle mass for girls is a rare and difficult task. The reverse version is more common when a woman plans to lose weight. The apparent opposite of goals should not be confused – they are connected. To lose weight, you need muscles, which become the main tool in getting rid of fat. But which…
What is the training of Ronnie Coleman, basic principles and exercises
How to train 8-fold Mr. Olympia. His training principles, selection of exercises and the nuances of compiling a diet. In the sports world there is no bodybuilder who would not know about such an athlete as Ronald Dean Coleman. This person is an athlete with a capital letter. Over the years of his career, he eight times became “Mr. Olympia”, became famous in wide circles of representatives of power sports. Ronnie was born in…
How to jump on a skipping rope for weight loss?
How to use this projectile for training on fat burning. How to choose a rope, the nuances of jumping technique. Jumping rope is an effective way of training, opening the way for good health, stamina and normalization of weight. Professional athletes compare the benefits of such activities with the activities of swimming, cycling, tennis and jogging. If you make them part of the training process, it is easier to achieve many results…
What muscles work on the rowing machine?
What is this sports equipment. What muscle groups does it use? How to properly perform the movement. In almost every gym, you can find a simulator, the exercises on which resemble the usual rowing with oars. At the same time, many athletes are sure that the main load on it is received by the muscles of the back and shoulders. It is also believed that the rowing machine is suitable only for men. But is…
Which exercise machine will be more effective for losing weight at home?
The main varieties of home fitness equipment that will help lose weight. How to make a competent choice. Health and a beautiful body are increasingly becoming a top priority for conscious people. And it is right. It is much easier and more interesting to live without excess weight, with a strong immune system and a beautiful body. At the same time, with the advent of modern exercise machines, the task of losing weight and…
How to gain muscle mass quickly
Almost all newcomers to the gym ask themselves the question: How can you pump your muscles up quickly? Let’s explain how. The main thing is to follow the plan clearly: not to miss training, to monitor the regime and nutrition, to exercise systematically, to follow the recommendations of the coach. Our club always has the services of a personal coach, who will save you from injury and will follow the…
How to quickly build up your shoulders: complex of exercises in the gym
Pumping shoulders is not an easy task. To make them strong and beautiful, you need to train the deltoid muscles and evenly distribute the load on all bundles of muscle fibers. Bench press at different angles – the best way to quickly achieve the desired result. The weight of the barbell and dumbbell must be selected so that in each set you can lift the projectile at least 8-10 times….
Exercise plank – how to correctly perform
Do you want to have a toned figure and a muscular body, but are not ready to devote a lot of time to exhausting training for different muscle groups? Introducing a set of exercises that will help you. Let’s consider how to do an exercise for the press – the bar Plank exercise is a static training, which is performed in the “lying position” position due to natural power resources….