The variety of techniques, primarily relates to bodybuilding. However, in this sport the main goal – increase muscle and body shape. But one hundred percent correlation between muscle size and strength do not exist. Sports-oriented development of strength – weightlifting and power triathlon (powerlifting). And then there are universal rules, which is followed by all athletes. In this article, and will be discussed on these laws.

Maximum power – the maximum weight you can lift in a certain exercise for one repetition. That is, if you squeeze out lying, say, 120 kg and 100 kg of your neighbor – you are stronger. If he can raise the barbell weight of 50 kg to a greater number of repetitions, just means that it is hardier you.

Exercise barbell

For the development of power train must be heavy weights, allowing the maximum load. Take a weight you can lift no more than 1-5 times – this range is the main force for development. Exercises we take from the complex powerlifting. There are only three, and they involve all the muscles of the body, and above all, stressing the main big muscles. Technique exercises to learn better under the guidance of an experienced coach.

Bench press. The best-known and popular exercise, as in powerlifting and bodybuilding in. When working on the force should consider two things. First, try lying on a bench, bend your body stronger – so you can lift more weight. This method is practiced Powerlifters, and firmly reject bodybuilders, but with the development of the forces it helps. And, secondly, try to reap as much as possible wide grip – so you most of the load is transferred to the chest.

Squatting. Sticks better place below the neck, on trapitsievidnye muscle – it is less traumatic.

Deadlift. In this exercise, many ignored, due to inflated rumors about his traumatic. But this is the best exercise to develop all back in full. Performing an exercise so – Rod rests on the floor, and you grasp the bar in poluprisede. The problem – completely straighten the pole in his hands. In this situation try to keep the bar in each repetition for 3-5 seconds. This is a very useful way to develop the latissimus dorsi and forearms.

Technique

There are a number of rulesto be followed during the development of force. Present them briefly:

1. Need to improve weight in each exercise at the next workout. As a result, the weight rod in each exercise will grow, and with it, and your strength.

2. In each training day to stay only on one group of muscles.

3. On the eve of training required to get enough sleep and eat well. This rule is important to adhere to and after training. The body is gaining strength between sessions.

4. Additional exercises (store room) are chosen at our discretion. It is desirable to make it 2-4 at the training, each – for 6-12 repetitions with 2-3 approaches.

Day 1: Strong bench press

1. Bench press (5 approaches). The number of repeats 3-5.

2. Store room (on an incline bench press bench, bench press, standing by a narrow grip bench press, French bench press, dumbbell layout in hand, push-ups on the bars).

Day 2: Squat

1. Squats with a barbell (4-5 approaches). The number of repetitions – 3-5.

2. Store room (on the leg press machine, exercise on various specialized gym, lifting weights with socks).

Day 3: Easy Assume

1. Bench press on a flat bench (5 approaches). The number of repetitions in the approaches, not counting the warm-up, 3-6.

2. Store room (same as in the first day can vary lift dumbbells at the biceps). On this day, store room can do more than usual – 3-4 exercises for 2-4 approach.

Day 4: Deadlift

1. Deadlift (4-5 approaches). The number of repetitions – 3-4

2. Store room (the slopes of the pole, hyperextension, traction vertical block).

Tips for Newcomers

Despite the fact that there is a strong temptation to just run to the gym and take up a bar, better get serious. In the first months of lessons beginner is better to bet on the overall physical development. The number of approaches in this period in each exercise can be reduced to 2-3, while the number of repetitions to bring up to 10-15. So you quickly fortify the ligaments and muscles, get strong. And after that you can begin to thorough strength training.

Water exercises are becoming more effective: over a prolonged load with less risk. Earlier in the aqua-fitness exercise associated more with rehabilitation, exercises for visitors old age or for pregnant women, but now new technology and professional weighting agents are doing exercises in the pool attractive and more serious fitness fans.

Imagine, for example, the winner of professional swim or play water polo, wearing a vest, “girdle” bracelets, with the weighting on the legs, the extensive Mahi hands and feet (if not bundles of martial arts). Current aqua-workout look that way. Rotate, balance beams, twisting – all performed with such breakneck speed that the water literally bubbles, as in a washing machine. And it’s not the limit.
What attracts visitors to the active fitness centers in these 40-minute training? “I like it, – said one of the oldest fitness fans – because even though the load is high and very high voltage, but because of the effects of the water is not so burdensome to the ligaments. And most importantly – can be activated at full capacity and not fear of injury. You can increase cardiovascular endurance, running form, balance, and even gain muscle strength, reducing the load on the ligaments – claim professionals.
Today the pool becomes a real fitness factory for all ages and levels of athletic training. Including through technical improvements. In the West, it is already and hydro-pools with built-in treadmill and with water jets, and with TV cameras, and with the cage – they gradually become even more popular than the usual fitness. However, there are decent equipped pools and we have: come in two, with separate areas for aerobics, other be more useful innovations.
By the way, a separate popular jogging in the water. They say that last fall, the Kenyan star running long-distance Lorna Kiplagat set a world record, held seven days before the “running” in a pool of water shoes, which to increase the resilience of wearing plastic spatula. It is not surprising because the number of people willing to run in the pool every year is growing.
Another new feature in aqua workout: water playometriya (includes regular, jump exercises under which, the muscles develop maximum force in the shortest period of time by stretching the muscles immediately prior to the natural compression that develops the elasticity of muscles and tendons, increases speed, improves reaction, etc.). And if playometriya “land” can lead to injury, the risk of water is significantly reduced. That is playometriya in water gives the same results as the “Earth”, but the pain is considerably less.
This approach enabled many western star athletes to improve their performance – both on the field running, and in the field of basketball (basketball defender Nick Kovacevic says that it is the aquatic exercise helped him to regain his skills for a series of throws without a miss), and in the field Baseball (Dylan Price, a player team juniors, not only to cure a knee injury due to aqua classes, but improved his speed).
In addition, some experts seriously believe that training (in particular, Mahi hands, which can be called “boil”) will be a great contribution to science, sports fitness, as they process the nervous system far more quickly sends signals to the body, and the development of exercises for the nervous system – the future of fitness.
However, no one lives at the pool – and not just for athletes it was created. So, with or without water exercise can be effective. After all, there are currently a variety of equipment for aqua-classes, which allows you to increase the load. For example, a very popular aqua exercises in middle-aged women: they imitate the standard in the classroom exercises – stretching, Mahi hands, twisting and turning of the body – in the pool with additional equipment. In the process of implementation of bundles they feel free and relaxed, but the load makes itself known later – when the second or third day of the muscles are still aching. Nonetheless, a visitor to love these classes – in fact they are gay, and effective. After they each feel refreshed and energetic. Moreover, during his regular workouts discomfort in the muscles gradually disappears.
As you can see, options abound in the water training, but because people are beginning to understand – the water becomes the new gym.

Time and place of training
To make it easier to transfer exercise, try to focus on their biorhythms. If you – “Lark” – in the mornings. If you belong to the “Owls” – then you better train in the afternoon. But keep in mind that it is not recommended to start training earlier than 2-3 hours after sleep. Evening training to finish 2 hours before bedtime. Do not train under a bright sun or artificial (neon, halogen) light.

Nutrition and fluid replenishment
Classes at the gym should be made 2 hours after eating, and after a workout, try not to eat at least an hour. If you took drugs, drank tea, coffee, alcoholic drinks or smoked – to begin training as not earlier than one hour after that. If during training appears thirst or dryness of the mouth, rinse the mouth, but do not consume any significant quantities of fluids during and immediately after exercise. Clothing for exercise should be light and allow the body to breathe; shoes – sports, such as running shoes for running. If you wear a lot of clothes, it will cause increased sweating. Additional weight loss – it is a liquid, which will be filled with the first drunk you a glass of water.

Warm up before training on simulators
Each simulator training should begin with warm-up in order to prepare the body for subsequent work. Warming up should be light and preferably use those muscles, which will be included in the work. Do squats, inclinations and exercises for the shoulder girdle. Then you need to prepare for the upcoming load knee joints: a little massage and rub their hands. In the warm-up should also be included and stretching muscles. Success will reach everyone … … who will be able to overcome my laziness. Remember that training should be regular. Big break in the classroom will lead to the fact that you gradually lose the results, which reached. Regular exercise strengthens and slows the aging process. Thirty minutes three times a week – a small price to pay for the enormous benefit from regular training on simulators.

Counting pulse
During simulator training pulse rate increases, and it is used as a parameter for determining the necessary intensity workout. Entry level fitness is important to develop an individual exercise program. If you are a beginner, you can achieve good results with a pulse rate 110-120 beats per minute. If you are in good physical shape, then you need a higher level. Within 10 minutes after the start of training measure the pulse. This so-called “pulse loading” or “stress pulse. During the first training on simulators pulse rate should be about 65 – 70% of the maximum age of the pulse. Maximum age pulse (MEP) can be calculated by the formula: 220 minus your age. Maybe it seems too easy, and you want to increase training intensity, but better to stick to traditional methods. With a good physical preparation pulse rate can be up to 80% of the maximum age of the pulse. You should not kill to achieve the values given in the tables. It is better that you’ve achieved these results in a natural way, taking on his program. Remember that the control pulse – this is only a recommendation, not the rule, and a slight deviation in one direction or another are permissible.

Two comments:
1) Do not worry about changing the pulse rate every day. It can be caused by changes of pressure;
2), the pulse rate – this is a landmark, not become its slave.

Important
Began training on simulators, keep it up to the end. Do not stop halfway, and then continue training with the stopping time without exercise. A pause is needed between the strength training. Its length for each person individually – it basically depends on your level of fitness and the program you have chosen. Rest between exercises, but the rest should not exceed two minutes. Most of the rest fairly one-half to one minute.

Every workout should begin with a 7-10-minute workout. For endurance training can stretch, starting at a low rate of core exercises (walking, jogging, biking …), and gradually bringing the rate to that which will take the bulk of your workout. By the end of warm-up pulse should reach the value at which is slimming, fat burning , and the bulk of training should take place with a pulse rate in these boundaries. Finish the workout stretching exercises (at least 5 minutes).

And now. The most effective ways of endurance training and the burning of excess weight:

brisk walking
race
swimming
skates, roller skates
bike
Skiing
aerobics, shaping

Fast Walking – ideal endurance training for beginners. If you have not played sports, have a large overweight, strong cellulite problems with joints or back, start to lose weight with walking. Gradually increase the speed of walking, switch to the route climbs up the hill, up the stairs. You can pick up a small complication.

Go on a jog, fast walk when you can not bring the heart rate to the optimum. Run so as not to choke, so you can talk on the run in short sentences. Start slowly. With improved fitness, increase your speed, consisting of sections with many ups and downs. Will run – lose weight necessarily.

Swimming – probably the best exercise. Develops strength and endurance, promotes weight loss, strengthens all muscle groups, tempers the body. Swim 3-4 times a week for 30-40 minutes, and the results will not be long in coming.

Skates, roller skates – the path to excellent shape. Ice skating and roller not only pleasure, but also trains endurance, burns fat, strengthens the buttocks, legs and back, helps to lose weight, lose weight.

The same can be said about the bicycle. Bicycles, skates, roller skates – similar sports, which have virtually the same training influence on the body.

Skiing – a great way to exercise. In addition to increasing endurance and burning fat skiing consolidates virtually all muscle groups, especially the legs, back, abdominal and shoulder girdle. Skiing, like no other, can vary the intensity of the load – from walking a “snail’s” pace to the rapid run up the hill. This allows them to people with any level of training.

Aerobics, shaping. Shaping can be practiced at home. Buy a CD, videotape recording, switch and do. The difference between aerobics and shaping: aerobics for 99% of endurance training is designed for weight loss, weight loss, shaping the same combination of endurance training and strength, gives a more balanced development – and losing weight, and muscle, but more complicated, requires some preparation to start classes .