Twisting - basic exercises for abdominal muscles, especially the abdominal rectus muscles. It crunches with weights are a key exercise to create abs.If you want to stimulate growth of abdominal muscles, use the weights and number of repetitions should be about 20. For the formation of the relief is necessary to...

Very effective drugs that give a significant and rapid increase in muscle mass are anabolic steroids. Therefore, they are widely used in bodybuilding. But alas, young and inexperienced athletes often make a number of common mistakes to achieve results.These errors do not allow you to get the most out of steroids....

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Big, but not fat: a competent approach to gaining muscle mass.Stop swimming in fat while working on a set of weights! Learn how to approach your diet and achieve fantastic muscle growth without the side effects of useless fats.Every bodybuilder wants to be big. Unfortunately, the desperate desire to gain the...

This expert guide to testosterone boosters will teach you how to navigate the products on the market to increase your testosterone levels. Learn about available medications and recommended dosages for optimal results.What are testosterone boosters?Testosterone boosters are supplements used to stimulate muscle growth, increase strength and libido, and correct sex hormone...

Quite banal for bodybuilders, the problem is soreness in the area of the elbow joints. In the vast majority of cases, this malaise is due to resistance training.Of course, people who visit the gym are not 100% insured against such "sores" as external and internal epicondylitis ("tennis player's elbow" and, accordingly,...

So, suppose that you are going to mix myself a protein shake. What to choose as the liquid base of the drink: milk or water? It depends on several factors that must be taken into consideration:Milk adds calories;Milk causes a spike in insulin;Milk enhances the flavor of the cocktail.With that said,...

If you wish your skin was smooth and elastic, these tips for you:1.Taking a shower, apply the scrub on the inner surface of fresh orange peel and RUB it into stretch marks on the thighs for about 10-15 minutes until the red spots. The scrub can be purchased at the store...

This is relevant for any athlete question – count the number of calories. It depends on many things: weight, or the opposite, reduction is associated with endurance and sports performance in General. Now there are many modern methods of determining calorie needs, but I would like to focus on the simplest...

The most unpleasant thing that can happen to a seriously engaged bodybuilder is an injury. Experienced athletes know that any imbalance in the physique can be eliminated by proper diet and appropriate training. Are you too heavy? Reduce the calories, carbohydrates or fat in your diet and wait for the appearance...

You study at home, and all your sports gear consists of a pair of dumbbells? Or you caught a "plateau", and you want to experiment with new methods? Comprehensive training program with dumbbells for home or gym focuses on heavy basic exercises and allows you to accelerate muscle growth with minimal...

Warm-up in fitness and bodybuilding as in any sport is very important.Warm-up is necessary to warm up the muscles of the body, ligamentous apparatus, to prepare the heart and respiratory systems for more intense physical activity. Proper warm-up reduces the risk of sports injuries.Warm-up exercises warm up all the body systems...

A training plateau is conventionally called the condition of an athlete, during which there is a cessation of such physical parameters as the increase of muscle mass, strength, endurance, etc. a Training plateau is achieved due to the adaptation of organism to the same type of regular loads. As studies have...

Who needs cardio training?Cardio training will help people who want to reduce the amount of body fat and get a relief figure. Such training has a beneficial effect on the body as a whole: it normalizes the functioning of the cardiovascular system, increases performance and endurance, and improves mood.Aerobic training helps...

Every girl wants to have a beautiful body. Beautiful slender legs, beautiful buttocks and, of course, an elastic stomach – all these are not the last wishes of any representative of the fairer sex. The desire for beauty is inherent in every woman, so every day in your thoughts you may...

The working weight cannot be chosen at random. Learn how to determine the load that will help you gain muscle mass in the shortest possible time.There is no simple answer to the question "how much weight should I lift in each individual exercise?". In fact, here we find ourselves at a...

Exercise is extremely important for pregnant women. They help eliminate lower back pain, reduce fatigue, shorten the duration of labor, and promote faster recovery after childbirth. If you plan to exercise during pregnancy, you probably want to know what exercises are safe for your unborn baby.In this article, you will find...