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.

BODYBUILDING: How To Build Back.

•The best exercises for back

The most important exercises, without which growth can not back muscles are pull-ups, deadlifts and pull the bar to the waist in the slope. Pull-ups are an exercise, directly affecting the increase in the width of the back.

Deadlift is working fascia and longitudinal muscles of the back, substantially increasing their weight, thrust rod to the belt  engage the rhomboids and latissimus dorsi is also responsible for increasing the size and scope of the muscles.

•How to build broad back?

 The first exercise to create a broad back are pull-ups. Complicated variation, allowing the use of more weight is Pulldown exercise sitting , simplified - pulling in "Gravitrone."

Using counterweight simulator "Gravitron" allows to catch up with less weight, which is important for those who are unable to perform the exercise with the weight of his body. In addition, beginners can use the pull-enabled trainer.

•Security Basics

Since most of the exercises to work out back muscles exert pressure on the spine, errors technology and the use of too much weight are fraught with displacement of the vertebrae, a pinched nerve and herniated discs.

Before training warm up muscles using warm-up, during exercise, make sure that your spine is not bent, the back is straight and your shoulders straightened. Try to observe the trough back in the mirror.

•Help for back pain

Back injury resulting from improper training can be divided into two types: requiring medical advice and does not require it. If you feel a sharp pain, do not self-medicate and be sure to see your doctor.

If you feel that you are just a little foot injury, use the ointment on the basis of ketoprofen (brand "Fastumgel" and others), as well as refer to the sports masseur. Remember that this massage is extremely useful for muscle growth .


•Features of training on the bar

Correctly perform pull-ups on the bar are a great way to develop muscles. Standard practice involves 25 repetitions, the use of different types of grips and a constant increase in the number of approaches.

Start to catch up with one conventional approach grip (palm facing down), increase the number of sets of five, and then enter the reverse grip (palm facing up). After this, vary the width of the Hands of narrow to wide.


The main exercise for the development of broad back is legal tightening. During training, it is important to keep in mind about the technique of execution, never bend your back and do not use too much curb weight.

Best Ab Exercises For Ripped Six-Pack.

Ask any fitness model and you’ll get the same answer: abs make or break a physique. There’s no bigger indicator of being fit or anything sexier on a man’s body than a ripped six-pack.

Unfortunately, abs are one of the hardest muscle groups to perfect because they require a combination of extremely low body fat and muscle development to achieve. If you want the abs on a Greek statue, try these abs exercises for optimal results.

Make sure you’re taking the right supplements to maximize your results. Men’s workout supplements such as creatine and whey can help increase muscle mass to ensure your abs pop. For a list of supplements to take.

1-Decline Bench Sit-Up:

While standard floor crunches do work, they do not maximize range of motion. If you want to stimulate more muscle fibers to build larger and more defined ab muscles, try the decline-bench sit-up. To start, tilt your bench between 15 and 30 degrees past 180. Lie down on the bench head down so that you are hanging by your legs.

Now, cross your arms across your chest and perform a standard crunch. Exhale as you go up, and inhale as you come down. Focus on contracting the ab muscles without using any momentum during the movement.

2-Hanging Leg Raises:

If you want to build up some mass in your ab muscles, hanging leg raises are your best bet. This exercise can be combined with leg weights or a weighted belt for extra resistance. You will need a pull-up bar to begin. Once in place, grab onto the bar with arms about shoulder width apart, and raise your legs until they are parallel to the floor. Hold them in place for a few seconds, then slowly release and repeat.

You can either bend your legs 90 degrees at the knees or fully extend them for greater difficulty. Hanging leg raises will also build your forearms and shoulders at the same time.

3-Abdominal Hold:

This unique exercise is similar to a freeze in break dancing. The abdominal hold involves supporting yourself with your arms in mid-air for several seconds at the edge of your seat. A sturdy chair is required. To begin, sit tall in your chair with your hands gripping the front edge. The knuckles should point straight ahead.

Then, balance your body weight on your arms to tuck your knees into your chest and lift your feet off the floor two to four inches. Tighten your abs during this hold for at least five to ten seconds before lowering yourself.

4-One Arm Switching Pushup:

The plank is another freeze-type exercise that alternates between left and right side attacks of the midsection. You will begin in the fully-extended push-up position. First, pull one arm to your side, and touch your thigh. The other arm should support your weight for two to five seconds. Bring the raised arm back down to prop you up as you pull up the other arm to your side. Inhale when you bring an arm up, and exhale when it comes back down.

How To Build Your Triceps?

From the strategy for the development of training triceps muscle - triceps. All about what exercises are most effective and how often you have to train.

÷Triceps Muscle: Anatomy:

Triceps muscle (lat. Musculus triceps brachii), known as the triceps - the extensor muscles, takes up the entire back side of the shoulder consists of three heads: long (caput longum), lateral (caput laterale) and medial (caput mediale).

Due to the long head of the triceps is a movement hands and bringing it back to the body and all muscle participates in the extension of the forearm. The triceps is the antagonist of the biceps - when biceps flexed, triceps unbent.

÷How To Build  Big Arms?

Many believe that the main role in the development of muscles of hands played mainly biceps , but this is not the case, since this muscle mass fraction is 30% of the total weight of the shoulder and arm. The value of the triceps plays a big role in the amount of hands.

Excessive training biceps (especially chronic Pumping) contribute to the fact that the symmetry is broken arm muscles. Among other things, weak triceps negative impact on power rates in such exercises as bench press and pull-ups.


÷Triceps: Division  Into Head:

Contrary to popular belief to another, all three heads of the triceps are involved in the work at the same time. Exercises can isolate any of them, in fact, does not exist; most of the movements of the head of the triceps load evenly.

In other words, if you lag behind the lateral head, it is virtually impossible to accelerate its development with respect to the growth of other heads of the triceps. In addition, the mass fraction of a particular head is determined more by genetics is practicing.

÷Bleeding Triceps: Strategy:

Triceps, like other muscles, it is best worked out the basic exercises - bench press narrow grip and Dips . In this case, the athlete with the experience of training less than two years is not recommended to use isolation exercises.

It is important to note that training triceps ideal technology implementation requires movement and increased concentration at work muscles. Operating weight is better to use the average as large weight adversely affect compliance with proper technique.

÷Features Workout:

Triceps workout should be carried out not more than once a week, and the total number of sets in all exercises triceps should not exceed 3-4. The number of repetitions - the average in the border 8-15 repetitions in each set.

It is also necessary to take into account the fact that many of the exercises on the pectoral muscles seriously loaded triceps - in the preparation of the training program is always the most dilute days study pectoral muscles and triceps muscles.

÷The Best Exercises For The Triceps:

FitSeven as mentioned above, the main exercises to work out the triceps are bench press and narrow grip dips, developing as hands and chest. In addition, a good impact on the triceps has French bench press .

Such exercises as Pulldown exercise triceps (see. The main illustration) and extension of the head, exactly like other isolation exercises, beginners are not recommended - before proceeding to the "sharpening", it is important to create a "base."

÷Triceps At Home:

Home exercises to work out the triceps are the classic push-ups and push-ups from the bench. Thus, as in the case of bench press with a narrow hand at setting push-ups increases triceps muscle involvement in the operation.

Technique of push-ups from the bench, install two benches (or chairs) at a distance of 80-90 cm. From each other; located on the same bench legs and grasp the edge of the other; slowly lower your body down, then climb up through the work of the triceps.


The development of the triceps is important because this muscle takes up to 70% of the mass of all the muscles in the arms. The main exercise triceps are basic dips and bench press close grip; isolation exercises are allowed after two years of training.

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.