How To Breathe During Exercise Bodybuilding?

If this question is asked a teacher experienced weight, it is common to hear the following answer: "just breathe" ...
This simple and objective response aims to encourage students, especially beginners, to create a continuous pattern of breathing during exercise series, thus avoiding the Valsalva maneuver.

The Valsalva maneuver is understood by a blockage of the glottis that prevents the expiration of the inhaled air, resulting in increased intra-abdominal pressure (chest), decreased venous return and increased blood pressure. For this reason it is advisable that realization is avoided in order to educate beginners and special groups such as hypertensive.

However, it is common to observe experienced individuals on weight training performing this maneuver because of increasing intra-abdominal pressure, which provides security to the spine and help in performing exercises with heavy loads. In such cases, the maneuver happens involuntarily. Note that this technique should only be applied by advanced students. In beginning to intermediate students, breathing should always be continuous.



 As the pattern of breathing, this can be classified into two types, depending on the phase in which they inhale and exhale:

•Active breathing: draws during the concentric phase and expires during the eccentric phase of the movement.

•Passive breath: draws during the eccentric phase and exhale during the concentric phase of the movement.
Generally, the active and passive breaths are used in exercises that push and pull, respectively, however, this is not a rule. In fact, there is no consensus in the literature on what would be the best way to breathe during exercise.

Some scholars recommend, preferably, the adoption of passive breathing during exercise, especially in hypertensive and other special groups.

The most sensible, in my view, is that students are instructed to breathe so that there is as comfortable as possible, with a ratio of one respiratory cycle (inspiration and expiration) for each repetition, regardless of the type for which it was decided (active or liabilities).

Fitness : How Lose Your Gut For Good.

If you’ve noticed a little extra baggage around your midsection, it’s time to lose that gut once and for all. After using these weight-loss tips, you’ll be in great shape and feel a lot healthier. Fair warning: You’re not going to burn fat overnight. It took time to put on that extra flab, and it’s going to take some time to lose it. Nevertheless, if you stick with these tips to lose that gut, you’ll do just that.

1. Replace a meal with a men’s whey protein shake:

A men’s whey protein powder is a great low-calorie meal replacement that’s also high in protein, which is the nutrient you need to maximize muscle gains and get a toned body. Because it’s low in calories and fat, it’s a simple way to control your calorie count and start losing weight.

 2. Stop drinking your calories:

 Eating healthy won’t do you much good if your liquid intake consists of soft drinks and other calorie-dense beverages; they’ll cancel each other out. If you’re serious about losing weight, stick to nature’s no-calorie drink: water. You can cut hundred of calories from your intake by eliminating sodas and alcohol from your diet. If you absolutely need something to tickle your sweet tooth, consider diet drinks or get a juicer to make juice minus all the processed sugars.


3. Take a Thermogenic Supplement:

 The faster your metabolism, the more calories you burn. One way to boost your metabolic rate is Thermogenic Formula  that contains natural ingredients like green tea that increase calorie burn throughout the day.  This extra calorie boost can make all the difference in weight loss, especially if you’ve hit a plateau recently.

4. Get off Your Butt:

You need to be more active – no ifs, ands or buts. If you’re serious about losing that gut, you’ll carve out some time for physical activity. Having a desk job is no excuse for inactivity. You can walk during your lunch break, take the stairs instead of the elevator… there are plenty of options. Try to work out at least three times a week, and do a mix of weight lifting and cardio for best results.


5. Check out The Nutrition Burn Stack:

 This men’s workout supplement set contains the four best men’s nutritional products for melting away fat and improving athletic performance. Each of the four products in this stack helps maximize fat loss so you can transform your body in no time. If your goal is to get a six-pack and start turning heads, this supplement set is for you.

Fitness : How To Get Rid of Belly Fat Forever.

Can't lose belly fat? Your genetics, hormones, or some easy-to-fix mistakes may be to blame.

Here are Top 8 Homemade Remedies to Get Rid of Belly Fat Forever:

1. Start your Day With Lemon Juice:

THIS IS ONE OF THE BEST THERAPIES TO ELIMINATE BELLY FAT. PUT SOME JUICE IN A GLASS OF WARM WATER AND ADD A LITTLE SALT. CONTINUE DRINKING THIS EVERY MORNING TO BOOST YOUR METABOLISM AND GET RID OF THAT BELLY.

2. Stay Away From White Rice:

REPLACE WHITE RICE WITH VARIOUS WHEAT PRODUCTS. ADD BROWN RICE, WHOLE WHEAT BREAD, WHOLE GRAINS, OATS AND QUINOA IN YOUR DIET.


3. Avoid Sugary Substances:

STAY AWAY FROM SWEETS, SUGARY DRINKS AND FOODS HIGH IN OIL. CONSUMING THESE FOODS CAN INCREASE BODY FAT AROUND VARIOUS AREAS OF YOUR BODY SUCH AS THE ABDOMEN AND THIGHS.

4. Drink Lots Of Water:

IF YOU WANT TO GET RID OF BELLY, SO DRINK ENOUGH WATER EVERY DAY (1 AND 1/2 LITER TO 3 LITERS PER DAY). DRINKING WATER AFTER REGULAR INTERVALS WILL HELP BOOST YOUR METABOLISM AND ELIMINATE TOXINS FROM YOUR BODY.




5. Eating Raw Garlic:

CHEW 2-3 CLOVES OF GARLIC EVERY MORNING AND DRINK A GLASS OF WATER WITH LEMON AFTER THAT. THIS TREATMENT WILL DOUBLE YOUR WEIGHT LOSS PROCESS AND MAKE YOUR SMOOTH BLOOD CIRCULATION IN YOUR BODY.  (THIS, I WHO WROTE YOU, I CONTROVERSY BUT, ACCORDING TO SURVEYS, PROCEEDS ...)


6. Avoid non-vegetarian Food:

To eliminate belly fat, it is recommended that you should avoid non-vegetarian food as much as possible. Carnes, who was in doubt.

7. Bet on Fruits And Vegetables:

EATING A PLATE OF FRUIT DAILY, MORNING AND EVENING. DOING THIS WILL FAVOR YOU WITH MANY ANTIOXIDANTS, MINERALS AND VITAMINS.

8. Spice Up Your Kitchen:

Use spices like cinnamon, ginger and black pepper in their kitchen. These spices are loaded with health benefits. They help to improve insulin resistance and reduce levels of blood sugar.

How To Build Up Leg Muscles.

Leg strength is essential to many sports and recreational activities, such as soccer, martial arts and weightlifting. Although there are various methods to increase the size and strength of your legs, the best ways to build them up would depend on your goals, fitness condition and what you play.

1- One at a Time:

The isolation technique often focuses on one muscle group and one joint at a time rather than moving several of them together. Sample exercises include the leg extension, leg curls and calf raises. By isolating these muscle groups -- usually with a machine -- with minimal movement in other body parts, you can apply more resistance upon the muscle you're training. This can stimulate more muscle growth than multi-joint exercises, such as squats and lunges. Although isolation exercises don't translate well with sports skills and multi-joint movements, they are ideal for those who want to increase specific muscle size, such as bodybuilders and fitness models.

2- Go Full Body:

A larger muscle doesn't always mean that it's stronger or faster. Isolation leg exercises don't train your body to move to specific sports and activity skills and may hinder your performance. This is based on the SAID principle, which stands for specific adaptation to impose demands. For example, sitting on a machine and doing leg curls doesn't coordinate your hamstrings to work with the rest of your body when you kick a soccer ball. To improve your performance and skill, you must perform the specific skill itself or an exercise that closely mimics the skill. Compound exercises, such as deadlifts, squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

3- Eccentric Strength:

During resistance training, your muscles contract concentrically and eccentrically, which refers to the shortening and lengthening of muscle fibers under tension, respectively. Whether you use the isolation or compound method, emphasize on the eccentric contraction because the amount of force that lengthens the muscle is greater than concentric contractions, according to exercise physiologist Len Kravitz, Ph.D. This stimulates a greater increase of muscle growth. For example, lift the resistance at a rate of one to two seconds and lower at a rate of three to six seconds.

4- Recovery and Timing:

Proper nutrition and timing optimize your ability to increase muscle size and performance. Dr. Kravitz recommends that you consume a meal consisting of proteins and carbohydrates within 45 minutes after your workout. This replenishes your carbohydrate stores into your muscles and helps repair damaged muscle fibers immediately. The ratio of proteins to carbs should be a one-to-three ratio. Within the next one to three hours, consume another protein and carbohydrate meal at a five-to-one ratio. Consult with a sports dietitian to help you personalize your meals to obtain the optimum amount of nutrients you need to achieve the results you want.

Fitness: What To Do To Boost Your Metabolism.

Our metabolism is responsible for converting all calories from the food and drinks that we consume into energy. A fast metabolism burns more calories. However, our metabolic rate is affected by our age, gender, and size.

Nevertheless, there are some ways that we can do to independently control our metabolic speed. Here are some things that we can do to boost our metabolism.

•Sleep

Health researchers have discovered a connection between metabolism and sleep. Not getting enough sleep can seriously slow down metabolism. Lack of sleep leaves your system stressed out. This makes the body produce more cortisol, which triggers your appetite. Also, it throws the system’s hunger hormones out of whack, making you crave more and end up overeating. Hence, it is important to get enough rest.

•Drink Green Tea

Considered a “super-food,” green tea not only contains antioxidants but it also speeds up your metabolism. Also, it is calorie-free, so there is no reason not to have a glass or two every day. Drink up!

•Do Higher-Intensity Workouts

Steady and slow workouts may not always be successful in the race. High intensity workouts, which include interval runs or quick intense exercises can help jump-start your metabolism, which keeps on burning calories even after the workout is over.

•Do Not Skip Breakfast

Breakfast is important as it kick-starts your metabolism and keeps it working throughout the day. Hence, set your alarm clock and grab a bite before starting your day. If you do not have a morning appetite, try a small snack such as a protein shake.

•Hit the Weights

Weight lifting not only helps you build muscle but it also helps in speeding up your metabolic rate. Hence, pump some iron and make those dumbbells your new best friends.

•Spice Up Your Food

Spices such as cayenne pepper contain capsaicin, which is known to help boost metabolism. Add a dash of spice to your food for a fiery kick and to speed up your digestion.

5 Best Free-Weight Exercises For Men.

Achieving an incredibly lean physique does not have to be difficult. Many men are often bombarded with complicated exercise routines and equipment when trying to shed fat and achieve an awesome beach body.

For a basic routine, there are only five free-weight based compound movements that men need to engage in to transform their appearance. These five movements to recruit several muscle groups and simultaneously flood the body with anabolic hormones like testosterone. Make sure you take the right workout supplements like creatine and whey protein to get maximum results.

1- The Squat:

Known as the “King of Lifts,” the squat is the best compound movement that recruits the glutes, hamstrings, quads, core (obliques, abs, lower back and hip flexors), and calves. Many strength coaches like Charles Poliquin recommend squats as a necessary exercise to increase speed, power, balance, flexibility and — more importantly — shed body fat! Squats are the most effective when you go to or dip below 90 degrees.

Variations of Squats — Back Squats, Front Squats, Bulgarian Split Squats

2-The Deadlift:

Ronnie Coleman, several time winner of the Mr. Olympia, credits the deadlift to developing a massive back. This movement is a highly functional strength movement that mimics picking up heavy objects off the ground. The deadlift primarily recruits the glutes and hamstrings. The core is also involved in order to pick up the loaded barbell. Deadlifts also strengthen the traps, upper back and shoulders.

Variations of Deadlifts — Traditional Deadlift, Romanian Deadlift, Sumo Deadlift

3-Presses:

Perhaps one of the most favorite free weight exercises commonly performed by men is the bench press. This movement helps develop a massive chest, but also recruits the core, triceps, biceps, upper back and shoulders. Presses can also be performed using dumbbells.

Variations of Presses – Flat, Incline and Decline Bench Presses, Supinated Dumbbell Presses, Shoulder Presses, Military Presses

4-Chin Ups:

Chin Ups, often confused with traditional pull ups, is a very dynamic compound movement that requires one to pull one’s body weight up utilizing not only the biceps, but the upper back. The core is also used help stabilize the body during the chin up.

Variations of Chin ups – Neutral, Pronated, Supinated Grip Chin Ups, Loaded Chin Ups (weight attached to belt).

5-Rows/Pulls:

Row or Pull movements, similar to Chin Ups, primarily recruit the upper back, biceps, and posterior deltoids. Similar to all other exercises, the core is used to help balance the body and concentrate on the main muscle groups.

Variations of Rows/Pulls – Lat Pull Downs, Seated Rows, Dumbbell Rows, Barbell Rows, Cable Rows.

How To Train Your Abdominal Muscles?

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.
In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

1-Before starting the exercise exhale (throw out) all the air you have in the lungs

2-Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising

3-Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis

4-Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times

5-Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.
- Crunch on the ground or on fitball
- Reverse Crunch on the ground or on fitball
- Crunch oblique to the ground or on fitball
- Total abdominal (+ crunch reverse crunch)
- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

Fitness: 5 Rules Of Motivation.

The main rules of self-motivation its all about how to create the perfect body , make yourself stand and still constantly move and exercise.

1. Dream of a "new self":

Successful path to a new target begins with the fact that you must clearly identify yourself what exactly you are not satisfied with the current situation. In addition, in some way you have to "hate" your body to want to change any effort.

If you are "OK" with what you have today, you just do not have the motivation to ensure that work really hard for big changes. Basically, you need to have a little tummy, to dream to make a relief press cubes .

2. Locate Associates:

Deciding to quit smoking, but keeping the circle of friends - smokers do not expect them sincere approval and support. Even if they will be assured that they understand your motives, until they quit smoking, these friends do not fully share your ideas.

Do not try to counsel in sports matters with those who do not understand this - get the people to whom this topic is close and interesting. Meet in the gym with someone who works in a similar method of training to play sports together.

3. Visualize Your Goal:

Find the image of the "dream figure" - the physical body, to which you aspire. When searching, try to pay attention to the growth and somatotype model as undersized endomorph can not become a handsome ectomorph .

In addition, Set realistic goals - rate your current physique, then think about how you would like to see yourself in 6 months. Do not choose the ideal pumped sports model, because it only discourages.

4. Look For The Global:

Do not attempt to monitor progress in achieving this goal too often. Will weigh more than every hour or doing measurements of muscle twice a week - the removal of the key parameters of the body enough time to spend in 15-20 days.

Focusing on minor details of what, in fact, is the change in weight per hundred grams, you lose the big picture while taking wrong decisions in the long run. If you decide to gain muscle - dial.

5. Do Not Stand On The Spot:

Repeating year after year the same training program, you will not be able to achieve notable success. The only possibility of qualitative growth and progress - the use of new techniques of training and expanding the boundaries of the possible.

One of the major mistakes - the realization that you already know everything about fitness, and learn more nothing. Always read the proper technique for performing long-known exercises you're looking for a technique complication training and other new information.

How To Breathe During Exercise Bodybuilding?

If this question is asked a teacher experienced weight, it is common to hear the following answer: "just breathe" ...

This simple and objective response aims to encourage students, especially beginners, to create a continuous pattern of breathing during exercise series, thus avoiding the Valsalva maneuver.

The Valsalva maneuver is understood by a blockage of the glottis that prevents the expiration of the inhaled air, resulting in increased intra-abdominal pressure (chest), decreased venous return and increased blood pressure. For this reason it is advisable that realization is avoided in order to educate beginners and special groups such as hypertensive.

However, it is common to observe experienced individuals on weight training performing this maneuver because of increasing intra-abdominal pressure, which provides security to the spine and help in performing exercises with heavy loads. In such cases, the maneuver happens involuntarily. Note that this technique should only be applied by advanced students. In beginning to intermediate students, breathing should always be continuous.

As the pattern of breathing, this can be classified into two types, depending on the phase in which they inhale and exhale:

Active breathing: draws during the concentric phase and expires during the eccentric phase of the movement.

Passive breath: draws during the eccentric phase and exhale during the concentric phase of the movement.

Generally, the active and passive breaths are used in exercises that push and pull, respectively, however, this is not a rule. In fact, there is no consensus in the literature on what would be the best way to breathe during exercise.

Some scholars recommend, preferably, the adoption of passive breathing during exercise, especially in hypertensive and other special groups.

The most sensible, in my view, is that students are instructed to breathe so that there is as comfortable as possible, with a ratio of one respiratory cycle (inspiration and expiration) for each repetition, regardless of the type for which it was decided (active or liabilities).

The Best Warm Up Exercises.

Let's be honest: warm ups are like breakfast. You know you shouldn't skip them - in fact, they might be the most important part of your workout - but you might not exactly look forward to them. Your pre-exercise routine should always include mobility drills, a pulse raiser, and flexibility exercises. It's also a good idea to blast out some motivational tunes during your warm up to gear up mentally for your workout too.

Check out our top 10 warm up exercises for inspiration!

÷Mobility Exercises:

Rotations and dynamic stretches prepare the joints for exercise. You'll improve range of movement and reduce the risk of strain or injury.

•Neck rolls - the first step to maintaining good posture throughout your workout. Slowly roll your neck clockwise for 30-60 seconds, then change direction. If you're prone to stiffness, repeat this exercise regularly.

•Leg swings - side-to-side and front-to-back - are the easiest way to prepare hip joints for exercise. As adults, we lose flexibility in our hips. Lubricating these joints improves performance and is an essential strength training precaution. Perform 10 in each direction, ensuring that the hip initiates movement.

•Trunk twists - facing forward with feet hip-width apart, twist the upper body to one side. Keep your hands on your hips to ensure the pelvis remains stationary throughout 10 rotations per side.

•Pulse Raiser

Usually performed on a cardio machine, these exercises warm your muscles, protecting them from shock during the main workout. As your pulse climbs, oxygenated blood is sent throughout your body. Improved circulation and oxygenation helps all of your muscles perform better - including your heart.

•Jogging - jogging is an easy way to raise your heart rate without fatiguing. Use the cross trainer, which also engages your upper body, or if jogging on a treadmill, swing your arms with control.

•Cycling - it takes a certain level of cycling endurance to warm up on an exercise bike - if you feel the burn in your legs before reaching your target heart rate, switch machines!

•Swimming - If you're hitting the pool for your main cardio workout, begin with a slow front crawl to engage all the major muscle groups. Strokes like the butterfly and backstroke should come after you've thoroughly warmed up.

•Rowing - This is one of the best pulse raisers to prepare for any kind of workout. The rower engages your full body, and it's easy to gradually increase your speed throughout the warm up.

÷Flexibility Exercises:

These exercises keep the muscles warm, preparing them for exercise by introducing movements that will be repeated throughout the main workout, reducing the risk of strain.

•Squat stands - with hands raised above your head, squat until thighs are parallel to the ground before returning to full height. Your goal is to further improve hip flexion, so don't worry about holding the squat.

•Walking lunges - ideal for runners, these improve range of motion and blood flow to the legs.

•Arm circles - simple but effective, small or large circles mobilise your shoulder joints and warm the surrounding muscles.

The Best Weight Loss Solutions.

When it comes to weight loss, it's all about consuming fewer calories than your body burns throughout the day. Though this seems simple, weight loss can take time and means making positive lifestyle changes rather than chasing a quick fix. Check out our top ten weight loss solutions to make a habit of.

1. Obsessing over the number on the scales and calorie counting is restrictive, not constructive. Focus more on what you add into your regular diet than what you take out, eating lots of vitamin-rich fruit and veg and lean protein.

2. Make time for a balanced breakfast in the morning – think porridge with honey and banana – to kick-start your metabolism (the number of calories your body burns at rest).

3. Fit a little extra movement into each day. Take a stroll to work instead of driving; even a 30-minute walk can burn up to 90 calories.

4. Hydrate. Our bodies often mistakes hunger for thirst, so drink a glass of water before each meal to avoid overeating.

5. Reduce your alcohol consumption. Red wine may be billed as heart healthy, but at 159 calories a glass, drinking just two glasses is the equivalent of eating a burger.

6. Eat smaller portions on smaller plates. This optical illusion tricks your brain, as a smaller, full plate of food will look just as satisfying as a bigger plate with a bigger portion.

7. In the gym, combine cardio and strength training for weight loss and improved muscle tone. Try our Primal Series workouts; group fitness classes designed to dynamically strengthen and tone through functional training and explosive movements.

8. Work on muscle maintenance with three workouts per week; think short circuits of lunges and press-ups. Increased muscle tone improves your metabolism, and muscle maintenance is also essential when losing weight. It'll make sure that your body is burning fat rather than hard-earned muscle mass.

9. Jump in the pool. Swimming is an effective way to burn calories while switching up your fitness routine – just 45 minutes of breaststroke will burn 551 of them.

10. Go to bed! Lack of sleep hampers the production of leptin, the hormone released by your body that tells you to stop eating. To avoid cravings and keep your hormones balanced, aim for eight hours of shut-eye every night.