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TRAINING

Myths about ABS

Posted in TRAINING on February 19th, 2013 by admin – Be the first to comment

Well defined abs is the dream of many. And the harder it is to achieve, the more it wants. Abs fascinates, attracts attention and is a matter of pride. Yes, there are people who do not need to exert much effort to show off their cubes on the beach, but in most cases it is a long and laborious work.

Let’s dispel the myths that can prevent you from achieving the goal:

1. Number of packs = number of muscles
Rectus abdominis – that is the muscle that it is divided into packs with horizontal and vertical tendons. The amount and form of packs is determined by genetics, and to change anything hardly anyone can.

2. Many reps = perfect abs
In fact, it is not true. If you do many reps, then, after reducing the percentage of body fat, you will just see a flat abdomen. But for the packs to become packs you need to work with additional weight performing 8-12 reps, the situation is the same as with other muscles.

3. Daily workouts = well defined abs
Abdominal muscles are the same as all other muscles. And they also needs time to recover. You have to work intensively on the abdominal muscles to three times a week. read more »

Compound exercises in your training

Posted in TRAINING on December 4th, 2012 by admin – Be the first to comment

Actually, it is possible to progress without basic exercises; in other word without compound exercises, during the execution of which, the work includes several muscle groups and multiple joints.

The main arguments of adherent of basic exercise is the assertion that compound exercises involve a large number of muscle fibers, thus contributing on increase muscle mass and strength. But in order to grow, the body must receive a constant load. And if for quite a long time to provide the same load, at the end your body will not respond to the training. Besides getting used your mind is overloaded, and this is much worse. You may overtrain or lose interest in training. Generally, performing basic exercises is easy to undermine your energy source, because powerful movement not only involve a lot of muscles, but also require a lot of energy.

Another negative aspect of the basic exercises is high risk to get injury. Exercises must be performed technically correctly. Therefore, beginners should not immediately get involved in this system.

So, you have in the arsenal a huge selection of isolation exercises, that is, those which involve in the work only one muscle group. But movement whiles this workout can be seemed only in one joint. For example, the extension of the legs while sitting in an exercise machine loaded quadriceps, but the motion is seemed in the knee joint; dumbbells fly loads pectoral muscle but motion is seemed in the shoulder joint. It is believed that the isolation exercises are not suitable if you are going to gain some mass, their purpose is form and relief. But if that were the case, it would not be the main exercise in bodybuilders’ workout. This conclusion is important, because many people believe that isolation exercises create only the illusion of exercise and are not suitable for serious training. read more »

Cardio-trainer rating

Posted in TRAINING on November 26th, 2012 by admin – Be the first to comment

Exercise bike

This is probably the oldest exercise machine which first appeared in the early 70′s. Exercise bikes range from mechanical, resistance of which are adjusted by belt tension on rotating wheel, to electronic, which provide you fitness program. Since the work involves only the legs, then the responsibility for the maintenance of heart rate at the right level lies solely with them. For this, you need to work hard enough and long. It is difficult to combine such workout with legs training because you can get a overtraining.

Rating: good

Running machine

This is the most popular cardio equipment, which can be found in almost any gym. An important property of it is to control tilt. A lot of people train on them in a zero slope, which gives a minimum load. Set the maximum slope – and you will feel the difference. To maintain a given heart rate will be enough just to go without much effort and without discomfort. If you’re good trained, and this load is not enough for you – grab a weights.

Rating: excellent

Stepper machine

This cardio-trainer is close in popularity to the previous one. It was proved that you will burn more calories if you make big steps, instead of small one, as many do. You should not rely too much on the handle and read more »

Is it possible to “pump up” women’s breasts?

Posted in HEALTH PUBLICATIONS, TRAINING on October 28th, 2012 by admin – 1 Comment

Many women are concerned about the size and shape of their breasts. In our days, many women decide this problem with silicone, but there are a lot of them who are hoping for “popular” ways to improve the breast. Can training in the gym have a significant impact on the appearance of women’s breasts? The answer is NO!

The female breast is not a muscle that is why exercise will not work. If you pump up the pectoral muscles, which are located under the breasts, your breast will slightly tighten and may look better. Here all depends on the shape and size of the breast.

Dorian Yates – Delts

Posted in TRAINING on August 21st, 2012 by admin – Be the first to comment

Do not pursue the big weights. This is a very common mistake. Heavy weights are needed for the large muscle groups – chest, back and legs. Delts need an optimal load. Too heavy weight can only halt the growth of small muscles and lead to stagnation.

First you need to strengthen the ligaments and gradually achieve even a small but steady increase of shoulders. But then begins a powerful and constant pumping.

With each exercise should be reached maximum intensity in the strict technique. It’s really very simple way, but it works!

Training begins with a light Standing Barbell Shoulder Press. This is a basic exercise makes the blood flow to all muscles of the shoulder girdle at once.

The first exercise in the deltoids workout is Seated Dumbbell Press. The optimal way to perform this exercise is to sit on the bench with a vertical backrest. In this case, you will not need to keep a balance; you can take heavier dumbbells and concentrate fully on what you are doing. The movement should be done very slowly and skillfully. The first two approaches as a warm up with light weight, and then change to heavy dumbbells for 8-10 rep.

The second exercise is Alternate Dumbbell Front Raise – for the front deltoids. Despite the fact that they get a good load when performing Barbell Bench Press, it will be good to give them extra attention. read more »

Pressed from the floor

Posted in TRAINING on July 10th, 2012 by admin – Be the first to comment

Push-ups

Ask 10 random guys about what kind of exercises do they know with their own weight, and 9 of 10 will answer – push-ups. This exercise will not allow you to build huge muscles, but to keep your body in form when the gym is not available – easily! You can also do push-ups as a morning exercise or just if you have the desire to “stretch your body.”

The technique is very simple! The main thing is to keep the body straight during all phases of the exercise. Watch the video:

Position of hands and elbows:

• The closer elbows are to the body – the greater is load on the triceps

• Elbows perpendicular to the body – more loads falls on the breast

Press and back muscles also get a good load (static). Fact: the weaker these muscles are, the less time you do push-ups!
read more »

Leg exercise with emphasis on buttocks

Posted in TRAINING on July 2nd, 2012 by admin – Be the first to comment

Leg exercise with emphasis on buttocks

Look at the girls elastic buttocks in the video. You can be sure that this is the result of hard training with the iron! Goldenmuscles.com proposes you to adopt its program of legs training.

Squats with barbell


The girl is doing squats in special gym equipment where any time you can just drop the barbell. If in your gym exist such equipment that you are in luck!

Technique: legs shoulder width apart, heels do not separate from the floor along the entire trajectory, back straight, or with a small flexure, buttocks straighten back. You can squat to parallel (thighs parallel to the floor) or can be up to the flor.

3 set each with 12-15 reps.

Important! Exercise can be performed only if there are no problems with the spine.

Squatting in a Smith machine read more »

Pull-up bar Exercises

Posted in TRAINING on June 13th, 2012 by admin – Be the first to comment

There are many ways to maintain your body in good physical form, and one of them is a pull-up bar. All of us are familiar with it from sport lessons.

What are the features of exercise on the bar to the other exercises? Well, first of all, it is kind of sports on which you have to work with your own weight. You can perform a lot of different types of exercises, in this case, the spine will not feel any extra loads, which is a big plus for people with scoliosis and back injuries.

If you are a beginner, you need to know that the technique of execution of strength exercises on the bar needs to be streamlined, because on it depend the result of your hard work.

For beginning, you need to estimate your capabilities to test your potency, by pulling up on the bar as much as possible. If you can’t pull up, then all you have left, as it does not sound trite – just to try. You should be able to hang on the bar at least 1 minute. This would mean that in your hands there is enough power. If you can’t pull up even one time, you can ask a friend to help you. Let him lifts you to the bar, but you should slowly lower yourself torso back to the starting position. Within 1-2 weeks you will be able to pull up one time. After that you will not need assistance. Try to pull up 2-3 times. Rest 2-3 minutes and try again. When you feel that has absolutely no power for the next approach, you can complete the workout. With each exercise the muscles will become stronger, harder, and will increase in size. Of course, only with this exercise you will not make an excellence figure, like a bodybuilder, but Goldenmuscles.com guarantee if you decide to train, then a variety of exercises on the bar for beginners is a great start!

In exercise on the bar, worked a lot of muscle, as: the latissimus muscle (upper side portion and the lower half of back), rhomboids (middle part of the upper back), a large circular muscle (the upper side of the back, just below the armpit). There is also a muscle – assistants, as: biceps, triceps, pectoral muscle, pectoralis minor muscle. read more »

First workout after a long rest

Posted in TRAINING on May 30th, 2012 by admin – Be the first to comment

The first workout is usually accompanied by emotional enthusiasm, optimism and maximum motivation. You are ready to overtake all missed.

But this is mistake often made by many athletes! In case you have never trained or have a forced break due to illness or other reason, the body had become weak. Intensive training will lead to muscles pain for about a week! Of course, one day you can go to train through the pain, but in this case from the first day your body will feel overstrained. Goldenmuscles.com is sure this thing provokes weakening of the immunity, bad mood, the general lack of energy. Why to make yourself worse?

Recommendations for the first workout at the gym

  1. Warm up on the cardio trainer longer than usual. 10-15 minutes is sufficient. During this time, you have to sweat a little.
  2. During one workout is sufficient to train the major muscle groups with minimal weights. Basic exercise is perfect one.
  3. You can start with the “top” and complete the “bottom” part of your body. Each exercise can be done only by 1-2 sets of 12-15 reps.
  4. Do not forget to drink water during training. 2-3 glasses of 200 ml is sufficient Drinking at a time is not necessary, it is better to drink it in a few sips.
  5. It is possible that you will be sweating heavily – this is normal!
  6. Once you feel weak (dizziness), it is a signal to slow down and finish the workout. Even if past just 20 minutes. By the way, for the first workout 20 minutes of exercise – this is normal! After a short workout you will quickly recover and the next day will be able to perform a more intensive workout.

Train your chest with Jay Cutler at Goldenmuscles.com

Posted in TRAINING on May 21st, 2012 by admin – Be the first to comment

If you are looking for somebody who will inspire you to go to the gym – Goldenmuscles.com can say Jay Cutler is the perfect candidate. Jay Cutler is IFBB Professional that is well recognized all around the world with its perfect body shape.

In 1991, at eighteen years old Jay Cutler began training. His first workouts were designed just to look better.  But as much he trained as much he loved it and in short time his interest quickly led to competition. Jay Cutler debuted in 1992 at Gold Gym Worcester bodybuilding championships. His efforts bring him 2nd place in Men’s Division. One year later at NPC Iron Bodies Invitational he took his 1st place. This was the start of his bodybuilding career. From that time he has won the title Mr. Olympia four times and participates in many no less well known competitions.

His workout program becomes famous all around the world and many athletes convinced that the body shaping methods by Jay Cutler gave them the best results – Goldenmuscles.com convinced itself. read more »

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