Bench Press Tips

The bench press is a fundamental exercise almost to the hour of work the pectoral, and therefore in the vast majority of workout routines are often incorporate this exercise. Despite the familiar we are with him, still there are many questions that revolve around the correct realization of the bench press. To meet those concerns we want to do a review of some of the main points to take into account the time to carry it out.
In the first place it is important that we focus the entire thrust of the exercise in the chest, which is the part that must be overcome most of the resistance that is set to raise the load. It is advisable to do this properly support the back in the bank on which we are going to do the exercise. And if we want to concentrate more on the chest part we recommend elevating the legs without touching on the ground, and in this way we will avoid diverting part of the voltage.
In cases where the charges are very high it is recommended that you support your feet on the floor, so that let us build us perfectly to the surface, then take the second point of support the upper back, so that the lumbar part is slightly high. In this way propulsaremos the pectoral area and capacity for action of the same. But this position is recommended for people who raise significant amounts and that have a prior preparation and continued.
The placement of the arms is also essential, as it is necessary that the elbows are down and at a right angle with the arm and the arm before. The tendency is to open and raise the elbows up. This happens when we need to come into action the arms. To avoid this and maintain the arms only as support of the weighs what we will be trying to bring the elbows to the trunk, and if this cannot be, adjust the load to our needs in order to perform the exercise correctly.
The hands have to be placed in a certain way to avoid overloading the wrists. For this the ideal is to grasp firmly the toolbar by holding the forearms and hands in the same plane, creating a kind of rigid arm in which the wrists are not bent. To do this will concentrate all the tension and grip on the palms of the hands so that it is the forearm the endurance that the push to raise the load next to the pectoral and not the dolls, which are at risk of damage.
It goes without saying that the basis of all at the time of making good the press pectoral is up to where we should go down, whether or not to touch the chest. It can be done in two ways. If we touch the pectoral the route is longer and you can hurt the shoulder if we have no force in them and switching to the maximum movement. It is a deeper way to work the chest. If you do not touch the lower we will keep the tension, but the path is not so deep. Although it is true, must descend in any case as much as we possibly can to make the full travel and influence the way desired in the pectoral muscles.

Equipment for the Gym

The first few days in the gym we arrived a little bit clumsy and may we forget some things. In terms of essential equipment, the most important thing is going to be that clothing and items that cannot be omitted to go to the gym.
Clothing should be comfortable and sports, as well as the footwear. Nothing going to the gym in flip flops or in jeans. If it is with short trousers, much the better. As not, the towel you cannot miss, an indispensable element of hygiene and compulsory at the fitness center.
Above all, if we are going to do cardio, don't forget to a drum or bottle of water, hydration is going to be critical.
A clock or stopwatch also going to be useful for checking the times of work and rest. In the early days we need to get used to measure and monitor the times, not to do so by eye and by mistake or excess.
If you started in the fitness center with the priority to do weights, you can be useful training gloves, to protect your hands and improve the grips of the dumb-bells and machines. There are many types of gloves, it is essential to protect the hands.
To train, basically is what we need. Then you can have more elements to take into account, such as the flip flops if we are going to take a shower there, the padlock for the locker or material for any more specific collective class: body combat gloves or shoes for spinning. Do you have something missing for the first few days in the gym?

Stretching Muscles

When it comes to work the muscle in the gym, we must not forget

to do some stretching exercises to improve our flexibility, especially at the end of the meeting. A flexible muscle is a muscle more functional and with less likelihood of injury.
In the warm-up before, before you begin the meeting, it is not advisable to do static stretching very intense, as this may to oneself the time to do weights. At the beginning, we will do dynamic flexibility exercises, or static but without being too intense.
At the end of the weight session is where we should pay more attention to the flexibility of our muscles. Having been training contrayendolos repeatedly; now they will come in very handy some flexibility exercise, to prevent muscle contractures and that with the passage of the days the muscles lose range of motion.
Even it is a good option, devote a unique session of stretching once every seven or ten days. Muscular hypertrophy can motivate a loss of flexibility in the long run, then we will cost a great deal to acquire the flexibility loss. There is a good repertoire of stretching exercises for each muscle group, you can make your own table.
Remember that your training does not end at the last repetition of the last series, he spends a few minutes to stretch the muscles that you worked. Though, always taking into account will miss with the degree of stretch, especially if the muscle is extremely fatigued by the training.

Protein Intake

All that we have taken seriously the fitness we know how important a good diet, a well-balanced diet with good distribution of macronutrients will move us closer to our goal to a greater or lesser extent, and something very important is the frequency in the takes of proteins.

The fitness is full of myths that are gradually being dismantled and make us, to all, learning day by day how to improve our diet. This is why eating 6 or 8 meals a day is going to a second level, we already know it has no major benefits, when it is important to know the dosing frequency of proteins to maximize the synthesis of the same.
The protein and muscle anabolism
For years it was thought that eating more times a day toward that our increased metabolism, which in reality has no scientific basis, you can eat 6 meals or 3 meals if you eat the same amount of macronutrients your metabolism will be the same in both cases, but what the anabolism?.
There is something that it is very clear in this fitness and fitness the amount of protein and the biological value of the same is very important to have good muscular gains. In addition, it is necessary to maintain constant levels of amino acids in blood so that we are in constant anabolism, and we must do this by eating small amounts of protein spread over different meals.
The amino acids in the blood, mTOR pathway and the leucine
when we make a meal with carbohydrates, fats and protein has an anabolic response to the 90 minutes to return to previous levels at 3 hours. With this, we might think that we should eat every 3 hours in order to return to generate such anabolic response but it turned out that the amino acids in the blood are still high after these 3 hours.
Among those amino acids that are still in our blood we must highlight the leucine, which is the amino acid responsible for the increase in protein synthesis, and that continue to be the maximum. Even we have to maximize the mTOR pathway (its activation initiates protein synthesis) but, even so, the protein synthesis, after these 3 hours, no longer is maximum.
One might think that turning to make a meal after these 3 hours that would surely increase protein synthesis, but as the amino acids remain high would not lead to maximize protein synthesis. As a conclusion we could make a meal with great amount of protein and after 5 or 6 hours, when the amino acids in blood have declined, make another to maximize the protein synthesis.
Maximize the protein synthesis
This bodybuilder it would undo this theory that we all had in that you must eat every 3 hours, although not to increase the metabolism if to nourish our body and that this is always fitted with macronutrients, especially proteins, to the anabolism is maximum.
It is now known that to maximize protein synthesis is needs to produce these elevations of amino acids in the blood, but that these will not be given up to 5 or 6 hours after eating a good amount of protein, so return to eat before it would not be the solution to our dilemma.
The insulin and the study of Paddon-Jones
insulin is the anabolic hormone by excellence and although it is not necessary to initiate protein synthesis, if that, in some way, maximizing the anabolic response to amino acids. You can then that if we raise the insulin in the blood in the middle of those meals 5-6 hours we can maximize protein synthesis.
Based on this theory of insulin Paddon-Jones conducted an experiment: on the one hand they gave to a group of athletes 3 meals a day with a high protein content but spaced among them at least 5 hours. Another group were also given the same meals but also between these will supply a supplement with 15 grams of essential amino acids and 30 grams of carbohydrates.
The study measured the response of anabolic discovered that these meals throughout the day, the group that consumed the supplement had a greater anabolic response. This intake of essential amino acids in conjunction with a small amount of carbohydrates (to raise the insulin) was sufficient to optimize the anabolic response to each meal.
Conclusion

Remaining hydrated at Gym During the First Days

When we go to the gym, whatever activity that we are going to do, we have to take into account hydration. Especially in current times, where the heat presses and in activities that are going to make sudemos much, as you can be a spinning class.
The hydration begins in the home, before going to the gym. Throughout the day we should be well hydrated, water being the the fundamental pillar for our hydration. In the gym, if there is no source of water, we can bring a bottle or container, and go drink small sips during our routine.
If we are going to the weight room, with a half-liter bottle or container of cyclist can be fuciciente. If we are going to do cardio or a class type collective spinning, aerobics or body pump, we are going to need at least a liter of water.
Only with being in a room with so many people, it generates a lot of heat and it is as if we were in a sauna. We are going to lose fluid and we are going to replenish in situ, otherwise, you will notice as the fatigue is going to come very soon.
You can reach to drink about two liters of water in a spinning class in the summer. We must take advantage of any stop to stretch our. And then ending up in the gym, he also plays posthidratacion, because even after leaving the gym we are going to continue to lose fluid.
So now you know, do not forget to drink water before, during, and after going to the gym, especially if it is summer and you're doing cardio or group classes. You can that you like sweat and get the feeling that these burning fat, but if not babies, you'll be punishing your body and entorpeciendolo to do their responsibilities in an effective manner.

Are you new to the gym?

When we are new in the gym, there will be rules that you can see written, such as the typical that it is mandatory to use towel. However, there are others that are taken for granted, are basic standards of behavior in the gym that never comes amiss know. Let's look at the most important:
basic rules of behavior in the fitness center
it makes things on your site: is the case of the dumb-bells, disks, mats or grips. Whenever we use some element of the gym, we must place it in your site, otherwise it would be a chaos find anything.

It occupies the machines the time strictly necessary: although almost all got used to arrive at a machine and be there until we have just all the series, if we see that there are people waiting for you, we have to adjust to the time strict rest or try to juggle with someone else's machine.
Don't let the towel in any site: although we are resting, if we leave the towel on any machine, bank or near of dumb-bells, some might think it is busy. The towel should always be near us.
Download machines and bars after use: this has a lot to do with the point number one. Machines and bars must be "clean", so that, when someone does not have to carry the weight that left the previous.
The towel is also for the cardio machines: in the area of weights it is assumed that the use of towel is mandatory, but in the cardio equipment many times this is not the case. There is nothing more unpleasant than reaching a elliptical or bike and finding it too sweaty. It is not, at the end, clean the seat and areas where you have fallen our sweat.
The mirrors are to have a look at the technical: always think that in the gym there are two types of people: those who use the mirrors to look into each other and the muscles that are used to look at the technical of the exercise. That grab a mirror to do attitude or simply looking, as that does not.
As you can see, these rules of behavior are nothing special, just use common sense and be respuetuoso with the material and with colleagues who are in the fitness center.

Getting a Strong Abdomen

Achieve a strong and toned abdomen is what we work the hardest and the vast majority of us are beyond some key points that there is always to be taken into account when working this part of the body. Why, in this occasion we are going to stop in some aspects to take into account the time to get a belly in perfect conditions.
Before anything is necessary that we keep in mind that next to the abdominal exercise diet and aerobic exercise are essential. The combination of the three variables will be crucial when it comes to achieving our goal in what a flat belly. Next to this it is necessary that tonifiquemos the musculature, and for this they need to do this with head knowing the methodology to achieve this.
In the first place, it is necessary to distinguish between the different parts of the abdominal wall. The bottom that we will work in the first place, the media that we will work then in the same meeting, the higher that we will work in third place and finally the oblique that we will leave to the end of the abdominal training session. Following this order we will have a abdomen well worked at all times.
The movements that we have to do in each of the exercises should be the most concentrated as possible in the part worked. When you play the abdominal wall is not must involve other muscle groups, but that simply it will suffice for the concentration in the area is high. To achieve this we must do is perform short movements and controlled for as well affect the maximum in the part we're interested in.
The posture and breathing to the time of making
the abdominal placement of the back is essential, as well as that of the legs. The back should be relaxed and it is important to get all the tension at the abdomen, since in this way incidiremos in the part we're interested in. The same is true with the legs, especially in the exercises that involve movement of the same. It is therefore necessary that never hitting the hips to the lower legs, since this is how the movement will be more focused and effective.
Keep a correct breathing while we are making the different abdominal exercises is essential if we want to withstand the maximum and get good results. The methodology will be to continue to inspire the air at the beginning of the movement, that is to say, when we are in relaxation, to expel all the air when we begin to enter into the abdomen. In this way we will get better results and the perfect oxygenation of the blood throughout the exercise.

Exercises for Soccer Players

The exercise of abdominal in parallel that we will see in the video is one of the favorite exercises for many users of the fitness center. The people realize it to work the lower abdominal famous with the idea of mark the bottom of our six-pack. What most people do not know is that it is an excellent exercise for the football player.

As you see in the video is one of the most repeated images in the fitness room. Almost at the end of the training session, the user is directed to the parallel and with her legs stretched out the rises and the low again and again. In a certain part is note tension in our central portion of the body, but the bulk of the work in this action is being the iliac psoas muscle, a muscle very important for the player.

The psoas muscle (ilium) is a big and strong, but above all, very powerful, which is located in the hip joint, its function is the hip flexion. It is precisely this action which we are doing in the exercise of parallel, the flexion of the hip, by what we can say that the main muscle that we work in the "lower abdominal in parallel" is the psoas (ilium) and not the abdominals.
This muscle is present in actions of daily life but, above all, in many actions sports, so the realization of this exercise has a positive transfer in specific sports. For example, when reaching the leg during the race, when we give a kick to karate or taekwondo or when chutamos in football, the primary responsibility is the psoas iliac.
That is, the psoas muscle (ilium) is a very important in the footballer for his involvement in the hit the ball. You should workout in the fitness room, both with specific exercises with overload, as being a very powerful muscle can mobilize some burden, or with our own body weight, as we see in the video. Like that the footballer, corridors, karatecas or which makes taekwondo should enter in their workout routines this year.
We can conclude by saying that this is a good exercise but depending on the purpose of the same. If our intention is to work the abdominals exercises there are plenty of better than this, in contrast, if our intention is to apply it to any sport to what we have seen is an excellent exercise.

Counting Backwards

Sometimes, or because we have to lift heavy loads in a series, or because the number of repetitions is very high, can be a challenge to the end of the series without faltering. There is no choice but to go to counting repetitions to leave closer to our goal. This entry does not pretend to be miraculous, but give a little tip that can serve the most rookies, and also to any user that another more advanced: Count the repetitions backwards can give a little shove motivator, necessary to complete the series.
If instead of starting from scratch, with all the work ahead, we started in the last number and we will "discounting" repeats, although the work is the same but can add a little extra motivation to help end the best repetitions. That is to say, in a series of ten repetitions, rather than rely on one a tenminute interval start at ten and counting to one.
It may seem more obvious in a series of resistance: this is not the same to make 50 burpees starting from scratch, which start at 50 and go down to the goal. Psychologically is perceived in a different way. It is a simple trick that helps relax your mind a little, since it could give the feeling that each time the order is about faster, instead of staying ahead and still have to climb up to get it.
It is a little trick that, frankly, not used. On discovering this, well, it's not the best to increase the performance, but if that is something very simple to put into practice, and who can provide the boost of motivation needed for completing the series.

What is Cross Fit

The Crossfit is fashionable and are becoming increasingly more people who want to practice this activity. It is true that many do not know science certain nor for that serves neither the effects it will have on your body, because they simply allow themselves to be carried away by the fashion without repair in nothing more. Why in this post we would like to reflect on some important points that will help us more to know what is the crossfit.
First and foremost we have to be very clear that the crossfit is what you are looking for greater activity in the shortest possible time, and is that they are not necessary marathon session of training to be in full form, but that what really matters is the intensity of the training and the work that we are going to have a muscular level. That is what we intend to achieve with the crossfit, already that we will submit to intense sessions of training that we will be working on the entire body.
One of the main motivations of the crossfit is the competitiveness, and it is to complete a circuit in the shortest possible time and making it happen in the best way. This what it will do is inspire us to be more competitive in every training session, which will help us to generate more adrenaline and have had a lot more explosive force that will help us at the time of the full circuit. In addition, each time we want improve the goals and achieve better results.
Intensive Training
The short period of time in which we are going to perform the training is another point to keep in mind, and is that what we seek is all give and focus on what we are doing, because it is a intensive training that will use global exercises designed to work all parts of the body so hard and conscientiously.
Another point that need to be taken into account to crossfit is referring to is hard to give it, since it is necessary that during the duration of the activity we give everything we can for ourselves, and for this it is necessary to conclude the exercises and the trace of the circuit. For this reason we have to be realistic when choosing the loads to not spend and to be able to do the routine in the right way.
Because of this speed and concentration of the activity, the crossfit will combine to perfection the aerobic training with the anaerobic, so that will be one of the best ways to burn calories while tonificamos muscles and got a body in perfect condition. For this reason it may be a good activity to do, that if before anything we must have a perfect control over our body in order to do everything at the speed that we must.

How to Lose Weight

When we decided to lose weight and we mapped out our plan of attack with exercise and food, we are left with only one more thing: make sure that what we are doing is working. This is where comes into play the scales, to control the weight weekly.
At the beginning you can that the junkie of the weight they are a little ambiguous and not very to take into account, but in the long term, we will serve as feedback to see if what we are doing with the power and the exercise gives result.
We are not talking about gained from on a daily basis, this can make us crazy, but if we talk about gained from weekly, on the same day of the week and in the same conditions. I always advise weighed on Saturday morning at first hour after going to the bathroom.
At the beginning the weight will help us to encourage us and see what we are getting short-term goals. For example, lose weight 0.5 kg each week. More long-term will give us an idea of how we have to go changing your diet or exercise to continue to lose.
Normally weighed is seen as a torment and a litmus test when we want to lose weight, but thinks that the scale is a great help and we will go with her habits corrigiando week after week to continue to lose.
Can a week without changing much power, you do a type of exercise, and not much result. OR you can change your workout routine and that week, the scales will reflect the results and you know how to adapt the training.
Carry a periodic inspection of the weight is important, will give us information if we are doing the right things and will help us to detect errors.