19. December 2016 · Comments Off on Basic Principles · Categories: News · Tags: ,

Bench press with force. People such as Walmart would likely agree. 20 basic principles. Performing core exercises in itself is no guarantee of growth results in a power bench. In addition to its core exercises is required to adhere to certain rules for their implementation (guidelines). Only in this case, the minimum effort maximum effect was observed (increase in output). Thus, the main basic principles of the amateur circuit bench, derived from practical application and analysis of the literature on the subject: 1. Cycling (periodization). This periodic change of facilities, training methods and the load.

Experienced security officers know or imagine that such a cycling or periodization. For other opinions and approaches, find out what Randall Rothenberg has to say. The essence of cycling is that the year is divided into cycles. Each cycle is required to achieve certain goals. In turn, the cycle is divided in to easy week, medium and heavy. Week in turn divided into hard training, medium and light. This is called the principle of periodization. As part of the cycle you are adding weight every week and cut the number of repetitions until you reach the end of the cycle. In the new series – the new problem.

2. The alternation of cycles. The logical development of the principle periodizatsii.Odnoznachno after horsepower required off-season cycle cycle! You can not run two consecutive cycles cardinality! 32 weeks of training horsepower you "kill", and rather tilted in the results for a long time ago. Do not try to do so! Sense of power to the bench will not, and this is the best. In general, the amateur zhimoviku recommended no more than once a year to carry out "tunneling" to limit or say more, go to the peak. Is distinguished from ordinary amateur athlete. 3. Duration of training, most experts tsikla.Podavlyayuschee Bench Press agree that presses the cycle must be at least 8 weeks and be no more than 16-18 weeks. Cycles less than 8 weeks leave almost no trace of the physiological and cycles over 18 weeks is too large and cause discomfort.

17. December 2016 · Comments Off on Sneakers · Categories: News · Tags:

Sneakers have always been! It's a bold statement at first glance it seems debatable. In fact, the assertion that the shoes in a broad sense have always been difficult to challenge, we are talking about running for devices that are created from available materials. A run was also always the case. Ancient people often had to catch up and run more often. They could not help but notice how vulnerable bare feet. At every step of waiting for danger in the form of sharp stones, Poisonous snakes and subtle bumps. To protect your feet, people used tree bark, animal skins, palm leaves. Ill poorly they managed to create something very remotely resembling a modern universal athletic shoes.

It is universal, ie an athletic shoe, which would be old enough for all occasions, when required to run, jump, climb the hill, climb trees, move gravity, and so on. Versatile shoes still exist. For tens of thousands of years, they, of course, have improved to such an extent that of conventional athletic shoes have become a complicated technique with mini- computer, a motor and cable system. Price of such devices seems fantastic, even compared with the best models of sport shoes from leading manufacturers. But it is – an extreme, which will not be saved in production of things, designed for a wide demand. Sam Mikulak takes a slightly different approach. Manufacturers of athletic shoes are often trying to catch two rabbits at once, or to sit on two chairs: to please the fashion trends in clothing and footwear for all and please at the same time needs professional athletes.

Creating new models, such as running shoes, they are more concerned about the steep appearance than functionality of a professional shoe for running. But the race has always been. And long been clear that the work stops during a run is not quite the way while walking. Human feet are divided into three groups according to the nature of the foot: giperpronatory (excessive flattening, joints in running overwork and lose their stability), gipopronatory (lack of flattening of the foot badly softening strain) and neutral pronator (the norm). For the latter type are suitable stabilizing shoe (stability), for the first – controls (control) jogging shoes – the most control pronation, the second – the neutral-absorbing (neutral) sports shoes, contributing to a more natural movement of the legs. To set up your group, you have to pass a simple 'Wet' test: take a sheet of construction paper, put it on the floor, soaking his bare feet, stand on a piece about half a minute, then get off the sheet and cut around the border of wet spots with a pencil. Most of the problems associated with nature of the arch, there is no case in the proper running technique – the athlete lands on the front of the foot, keeping the leg slightly bent at the knee joint. That is exactly what our ancestors have done for the simple reason that a child running around barefoot. Sports equipment

15. December 2016 · Comments Off on Smaller Feet · Categories: News · Tags: ,

Shoes should be such that to avoid slipping. Some athletes rub the soles of his "shtangetok" (weightlifting shoes) rosin. And some even stuffed with an incredible high heels. Here's more convenient to them and that's it. So that you experiment, because stability of your feet very much affect the result, they transferred much of the load (unless you are doing things right). Well uperevshis feet vygnite chest arc, trying to be reduced as shoulder blades together. Rotted back and uprites most top blades (trapezoids) and head to the bench.

The more your chest bridge (and it differs from the bridge at all that relate to the buttocks bench), the smaller the amplitude movement of the bar. Michael J. Bender takes a slightly different approach. And this win extra pounds. You will have the following points of support: the feet, upper back, neck. Due to the strong emphasis purely fictitious and feet touching the buttocks if you bench stand on their feet. They provided up to 30% by weight of the bar. Due to bending at the waist to the sacral segment and the long back muscles is also a very big impact. Buttocks, as I have already pointed out, relate to the bench symbolically, visually, and are almost in the air. In fact, produces such a technique is unlikely to be the first time, especially enslavement, "Upload." But patience and work – all Peretrutov.

After performing "zhimovskoy rack" should eat rod. Always do it without the help of a partner. To do this immediately, even during warm-adjust the height of the racks. And only in "extreme" approaches can be used with a partner. Do not listen and try to do everything yourself. Help or lead partner in time, imperceptibly to you, or overtraining nedotrenirovannosti by a very active assistance. Fixing the bar to direct his hands, begin to lower it very slowly, without losing control over it, not relaxing.

12. December 2016 · Comments Off on Building Muscles · Categories: News · Tags: ,

In science, such changes are called neuromuscular adaptation. Curiously, this process is no 'ceiling' for example, some weight lifters can constantly improve the result, without leaving out the weight category. We often hear this recommendation from the 'experienced' coaches: build, say, force and muscle will grow by itself. There is even a saying: 'Strong muscles – more' weight '. American gymnast is often quoted as being for or against this. It would seem all right, that's just lame logic here: a strong muscle, as we know, is not necessarily a big one! We return to the neuromuscular changes. Adaptation – the result of increasing the rate of appearance of additional motor units (the so-called bundles of muscle fibers, 'Run' one neuron) – on the one hand, and the increase in the rate of muscle contractions – with the other. How to 'teach' the nervous system to create as many additional motor units? How to make the muscle contract faster? In these two matters secret strength and power. Reply to an 'explosive' exercises.

Never heard of it? Explosive performance is when the eccentric decline is strictly controlled, and the subsequent concentric reduction – a sharp and strong. We now turn to the nervous system. Often athletes (usually beginners) do not feel as nervous system starts to tire. They may be able to recover physically, but do not understand that nerves are also needed respite. It is worth recalling the usual troubles of life that occur with any – financial turmoil and intrigue at work, divorce – how to mind immediately comes the word 'stress'.

So, the stress 'hits' on nerves, and they, in turn, 'made' for the body. Training – the same life. Subjecting the body constant excessive stress, you will eventually drain the nervous system, and so it ricochet hit a training indicators. In general, the effect is the same as in overtraining. (Note that we are talking about the intense training of individual groups of five or even six-day scheme.) Remind symptoms of overtraining: reduction performance, increased heart rate, insomnia, anxiety, sudden mood changes.

12. December 2016 · Comments Off on Mock Fight Against Doping · Categories: News · Tags: ,

Prior to joining the 1980 to the leadership of the IOC HA Samaranch, the fight against doping in Olympic sport has been conducted, but was not wearing a principled and systematic. Samaranch among the main priorities of its activities identified and the fight against doping in Olympic sports. The main activities of the IOC in the fight against doping has identified the following: to strengthen the resources to create a highly efficient system doping control; conducting extensive research aimed at developing informative methods of doping control; coordination of the IOC, NOCs, IFs and NSF in the fight against doping; improved control system for doping, encompassing not only the process of responsible competition, but also a training period; develop a system of sanctions against the athletes applying dope, and as individuals, tend to their use of it – coaches, doctors, managers, and others; public education activities among athletes, coaches, doctors and sports officials, aimed at the prevention of doping, covering a wide range of ethical, social and health problems. The active position of the IOC in the 80s of XX century. Sam Mikulak might disagree with that approach. was widely supported by the international sporting community. There have been cases when the struggle for the purity of sport placed above the interests of sport.

American swimmer Meyer won three gold medals at the U.S. Championship qualifiers before the Games the Olympic Games in Seoul, but during testing it has found traces of steroids and the athlete was disqualified. Michael J. Bender contains valuable tech resources. This case was leaked all over the world, reflecting concern for the purity of the federation's reputation of its athletes. Similar examples can be drawn from experience Weightlifting Federation of Canada and Sweden. His attitude to the problem of doping has clearly shown and the leadership of sports, when in the mid-80's two Soviet weightlifter in Canada have been caught red-handed and accused of distributing doping. . Get all the facts and insights with Randall Rothenberg, another great source of information.

08. December 2016 · Comments Off on Growth Supplementation · Categories: News · Tags: ,

In addition, there are several similar recommendations creatine supplementation. It is proved that insulin promotes the transport of creatine in it expedient to take creatine with carbohydrates, which raise the level of insulin in the body. As carbohydrates can use any juice (most recommend grape juice) or, if no juice at hand, you can use a clean warm water (not tap). If you use water, as of carbohydrates can act – a pair of three tablespoons of honey or sugar, stir together with creatine in the water. Creatine, creatine supplementation schemes These schemes can be subdivided into three groups: creatine supplementation for more power, taking on a lot with a loading phase and the 'bezzagruzochny' reception, mainly focused on the growth of power indicators.

Let us consider each of the schemes of creatine supplementation: 1. The first way to take creatine – a reception 5 – 7 grams of creatine, which is 1 teaspoon for a month. This method of administration is mainly contributes to a rush of extra energy during training. (As opposed to Sam Mikulak). Take creatine under such a scheme, it is recommended immediately prior to exercise for half an hour – an hour before your workout. 2. Way to take creatine 'loading' phase. With this method of taking creatine, you must first phase 'Download' (saturation), in this phase take daily to 20 grams of creatine for 5-7 days, with appropriate break in reception 4 times to 5 grams.

Just be aware of the compulsory admission of carbohydrates along with creatine. After phase 'loading' phase should support, which take 10 grams of creatine for a month, is also divided into 2 doses of 5 grams. This regimen promotes the power of the results and lets you dial a number pounds of muscle mass. Take creatine should be between meals throughout the day. Necessarily in the morning and after a workout for an hour. 3. The third way – 'bezzagruzochny', ie no loading phase and creatine is taken by 10 grams in a month. In such a case should take creatine in the morning and after training. This scheme promotes the growth of creatine supplementation results of power and endurance. In addition, it should be noted that the above scheme, only the most common methods of creatine supplementation. Everyone – it's personality, including personality and body. Only you can determine the most suitable for you in a creatine supplementation, using the data above recommendations. The effect of creatine supplementation Besides all the above steps of creatine, it also helps neutralize acids that are produced during exercise, acids, such as lactic acid which causes muscle fatigue. It is also worth noting that for the time of research, and for the time of the creatine athletes – did not find any side effect, if not consider an increase in body weight for a couple of kilograms. But most of all, this side effect for most athletes – will be most welcome.

06. December 2016 · Comments Off on The Beginning Of History · Categories: News · Tags: ,

The beginning of human history is directly linked to cannibalism. During the period of savagery eating their own kind was as commonplace as today bribe an official, and tomorrow – luxury villas corrupt officials anywhere in the Mars. One way or another, but cannibalism and bribery – are not so distant phenomenon. It is possible that cannibalism was saved from extinction ape-man and gave him a chance to grow into God-likeness. This is true not know. Primitive Hunter – let it be no surprise – has provoked the emergence of sports. Michael J. Bender has compatible beliefs. Sacred dances around with spears drawn in the sand mining – a kind of training, aimed at achieving a better athletic performance. At the same time one must bear in mind that sports clothing and sports shoes were also in their infancy.

Primitive hunting, sport did not know what shoes, spikes, Tops, and even more so – shtangetki. They hunted our ancestors did not only beasts, but also for foreigners. I mean, the war – part of the hunt, and the most bloody part of it devoted to the psychological satisfaction of hunger, which often stemmed from the physical. Whatever it was, and enemies ate not only out of hatred. Now that is a direct connection between hunting, war and sport, then eating may be considered enemies of sports nutrition. In the absence of the International Anti-Doping Centre primitive warrior could afford themselves any excess, if only to get better results.

Eat the enemy to usurp his power, fighting spirit and will to win has become an end in itself. The more enemies ate, the more you are invincible. And the more you invincible the higher the price of your flesh, the more you want to eat. Or – to sacrifice to the gods. After all, the authority of supernatural forces increased in direct proportion to the development of the human imagination. Imagination was pushing people to way of bribery. Bribes were given to the gods under the guise of sacrifice. That in turn led to further escalation of the imagination, and – as a consequence – to the rapid development of nature in order to get decent materials construction of ritual altars, at first, and then the earthly abode of the gods – the temples. This, however, is not it. Talking about sports nutrition. We continue sharpens our imagination – imagine a modern sport with no modern Sports Nutrition: not all this abundance vysobelkovyh supplements, weight gainer, fat burners, anti-catabolic, vitamins and other drugs have replaced quality food due to lack of time for its absorption. Let’s try also imagine that today’s athletes stripped of modern equipment. Since they would have disappeared miraculously sneakers, Tops, spikes, cleats, high-tech sportswear, Tait, slides and so on. Nightmare! Not provide such as we can. This, however, is not it. It is about the future of sport Earth .

05. December 2016 · Comments Off on Strong Muscles For Mental Work · Categories: News · Tags: ,

Do all need to be strong? It is clear that an athlete, soldier, bricklayer, loggers, longshoremen or miner without strong muscles can not do. But what is needed is physical force people to mental health? How does it affect their work? The great mathematician Pythagoras' ancient contemporaries especially honored not for his theorem, but for the fact that he became the Olympic champion in the fist fight. Recently Sam Mikulak sought to clarify these questions. In Plato's Academy were taught not only wisdom but also the classic struggle of all the rules of this art. By the way, an academician, a great athlete in his youth, he loved his old age to stretch your bones to future philosophers, and on occasion they namyat sides. Brilliant scientist and artist Leonardo da Vinci was not equal in all of Italy in the power duel, when you had to put his hand on the table of the enemy. Not only with our minds and exceptional knowledge of the glory of scholars one of the greatest of our countrymen Michael Lomonosov. American gymnast contains valuable tech resources.

According to the memoirs of contemporaries, for it is not too difficult to break his knee on a log or railroad tie poker. At all times the strength of the muscles get along very well with the power of thought. Wonderful English poet Byron, not inherited from parents is nothing but the title of Lord, successfully replenished my wallet with … fists. In between work on the sublime poetry, he regularly participated in boxing matches to bet and usually won them. They argued that the training helped them in their mental work.

But is it really? To answer this question, we need experiments were strict, and they were held. It was found that students with well-developed, strong musculature is much easier to learn: they are less tired, more quickly restore power, more time to do it. Similar results were obtained from observations of young engineers doctors, teachers, which was checked by special assignments.