Strengthtraining Tips

To achieve maximum results from training is necessary to adhere to the following rules: If you are trained by other methods, before proceeding to this training, you must give yourself a complete rest from "Iron" for 4 weeks. Forget the old inefficient workout, where you trained several days a week, for hours. Now you will practice 2 times a week at most. Many bodybuilders do not know how to work up "Refusal", which explains their poor results. To increased muscle strength and volume, you need 100% effort, and this means that all the repetition of the set, the most important recent recurrence. It is the latest iteration is "plugged in" mechanism of muscle growth. That's when to do one more repetition is absolutely impossible, even with all of your greatest effort – you will make that breakthrough, followed by the mass starts to grow, and without which there is no sense exercise. For each selected separately.

It must be such that you can make a planned number of reps. In other words, you must raise the weight is at least 4 times and no more than 15 times. Less than 4 – is not enough to "Inclusion" of the growth mechanism. More than 15 times can make you stop the set because of oxygen deficiency before the "failure" of the muscles. But never finish the set just because they did all the prescribed repetitions can done 16, 18 and 20, just on the next workout, increase the weight of the projectile. On below the training program, all trainees are usually added to operating weight from training to training.

Do not forget to warm up muscles before exercise. You must be sure that the muscles warmed up enough and you do not injure them with heavy exercise. Never assess the results of training, based solely on their feelings. Only true indicator of your progress – the growth of power. If the next training will help you become stronger, so there was a positive shift. Continue to build strength, and you're with the right diet will inevitably increase muscle mass. Keep a training diary, record date, exercise, weight, number of repetitions. Once a month, measure the weight of your body. No matter how good were car simulators – is not the only equipment necessary bodybuilder. Remember how many great athletes owe their classic muscle free weights. Not all simulators can substitute barbell, dumbbell bar. Believe me, the giant muscle mass may be inflated by simple shells, and not clever simulators. Exercise training program should be 2 times a week. Training should be short, about 1 – 1,5 hours, but extremely energetic. Necessary to lay out at 100%. After training in You must be the same tired, as if you unloaded a wagon of coal. To this end, a break between exercises should be kept to a minimum. Rest as much as you want to restore breathing. At one muscle You should only perform one exercise in 4 approaches: 1 set 50% of the maximum weight – 15 reps; / li> 2 approach 80% of the maximum weight – 8 – 10 repetitions, 3 approach 100% of the maximum weight – 4 – 6 reps, 4 sets of 50% of the maximum weight – the number of repetitions of "the way".

China-Russia Olympic Games

We had to prove their worth on the carpet. In general, there are lots of reasons why which I still go out to fight. But most importantly – it is the joy that I deliver to fans. After the final meeting, when I won Murtazaliyeva, people were crying. Adults with serious – crying! That's for the sake of these people and I'm struggling. Irina Vasilyeva continued St. Petersburg 11.06.2008 Buvaisar Saitiev – the best fighter in the history of wrestling Buvaisar Saitiev (center), World Championship Wrestling (2003) photo Beijing – Beijing 2008 * 2008: Sites learned their rivals * Wrestler-nik Buvaysa Saitiev went to the quarterfinals Olympics * Buvaisar Saitiev – Olympic finalist in weight to 74 kg Buvaisar Saitiev was a finalist at the Olympic tournament in freestyle wrestling in the weight category 74 kg. In semifinal showdown our athlete overcame Bulgarian Kiril Terzieva – 5:0.

Contender for the final will be Saytieva Uzbek wrestler Soslan Tigiev. Buvaisar site: "At the Olympics through-fights do not happen" a few days before departure to the Olympics in China, "a living legend wrestling" Buvaisar Saitiev gave an exclusive interview – Buvaisar say that the Russian championship in 2008 did you prepare more serious than all previous competitions. What is the disposition to Olympics in Beijing? How are you preparing? Do not worry about old injuries? – In fact, to the past in St. Petersburg, Russia Championship preparing very seriously. All injuries were behind, and the most unpleasant of them received in 2006 was not very worried, and I could freely carry serious load prior to any major competitions. Moreover, the preparatory process for the championship, which were determined by participants of the Olympic Games China, joined one of the best coaches in the ussr and the Russian Federation Selim Nutsalhanov, with whom I had never worked. Also took into account the increased interest of fans for the championship of Russia as the main stage preparation for the Olympics. All these factors contributed to my thorough preparation for the St.

Petersburg fights. – Favorites of major competitions they know each other. Who is your main competitor in the Beijing Olympics? – At the Olympic Games through-fights do not happen. All participants are quite strict selection. As a rule, they are representatives of post-Soviet countries, people from the North Caucasus, where most strong wrestling tradition. read more On Wednesday, 33-year old Russian in the final battle of the weight category 74 kg defeated Soslan Tigiev of Uzbekistan. The first period was over Tigiyev (1:0), but then managed to turn the tide Saytievu struggle. He pulled out a victory in the second period (1:0), and the third has not left his opponent no chance (3:1). This is the third Olympic gold in Saytieva. He first became champion in 1996 in Atlanta, and the second time – in 2004 in Athens. In Sydney, he suffered failure – it took only a ninth place. In addition, he is a six-time world champion. the Site is the third in the history of wrestling triple Olympic champion. Previously, such an achievement sought only Alexander Medvedev and Alexander Karelin. Gold Buvaisar Saytieva 33-year-old Buvaisar Saitiev has won competitions in freestyle wrestling at 74 kg weight category at the Beijing Olympics, bringing in the treasury of the Russian team thirteenth gold medal. This is the third Olympic gold of his career

Ashtanga Vinyasa

True, if you do yoga occasionally coming in a fitness club or yoga studio, you can, in principle, be used for public purposes, and mat. How long mat to choose? We specialized mats have several standard lengths: 173-175 cm, 183-185 cm or longer – see 200-220 The most demanded mats length 183-185 cm, since they have the optimal size. An example of such a pad is a mat for yoga "Asan>>. If you have a large enough growth or practicing Ashtanga Vinyasa yoga with forwarding of the body, then maybe you should buy mat length of 200-220 centimeters. Longest mat – is "Ashtanga>> 220 cm, and there are mats at 200 cm: Rishikesh>>, Surya OM>>.

Yogamaty 170-175 cm long, usually more inexpensive and can also successfully used in yoga. The main thing that you are at 2 / 3 of your body fits on it. These include yoga mats Beginner>>, yoga mats Bradex>>. What is the width of the pad is needed? Usually, yoga mats have a width of 60 cm that most people is enough. If your constitution requires greater width, you can purchase yogamat 80 cm wide where the choice is between a rug "Rishikesh>>, Yogin Special>> or yoga mats Yogin Extra>>. What should be the thickness rug? The thickness of the rug is from 3 to 6 mm. Mat thickness of 4,5-6 mm. creates a soft and comfortable conditions for the practice, as well as fewer misses the cold from the floor, which is important when performing Shavasana and during long meditation.

But in sometimes too soft mat may be a hindrance in practice, because when engaging in such contact with the floor mat would be rather weak, it will not allow you to feel good to your body. Most soft rugs are the "Gang>> and" Lotus>>. Along with the environmentally-friendly rugs rugs made from standard materials, there are the so-called "eco-mat>> or" ekomaty>>. This mat is usually made either from all-natural materials ("Samurai>> Samurai Ultra>>" Shiva>>), or with the addition of natural fibers (for example, "Jute>>). Such ekomaty well suited for those who prefer to use in their practices environmentally friendly materials. What kind of care required for a rug? Usually, yoga mats covered with a special grease to separate them in storage. Therefore, before practice, new carpet should be washed with soap and water or washed in a washing machine, for reduce sliding on it. There are exceptions – a mat of natural materials that do not require any pretreatment. The extent of pollution pad can be washed in soapy water or wash in the machine that increase its "stickiness>>. How to store the mat? Keep yoga mats can be folded. And the need to turn off the underside of the inside, otherwise the edges over time begin to curl upward. If you add a rug, then with time will furrow, and rubber in these areas will quickly fade. We wish you a conscious and good practice!