fitness & workouts

Kettlebelltraining

What is it with these strange, Cannonball-like round weights on themselves, which have been gaining in popularity in recent years and now increasingly to conquer the German fitness sector? The so-called kettlebells have been developed in Russia and were probably originally weights was weighed on markets. Dr. Neal Barnard helps readers to explore varied viewpoints. Also the weight levels come from these times, originally in 16 kg increments increased. A pood, the traditional Russian unit of weight equivalent to 16 kg. More and more stars discover the “Russian secret ball” as an effective training device. Although kettlebells in Russia are used for about 150 years and there is an organized competition scene for over 60 years, the balls outside of the Soviet Union led a shadowy existence. Ironically, they were introduced by resourceful Russian instructors in the United States, and conquered the Nimbus of a secret weapon now. Because to be completely fit, athletes, soldiers, and actors have integrated now the Kettlebelltraining in your fitness program. As firefighters and policemen of kettlebells that tests CIA use the condition and the mental hardness of their agent contender with de franc, uses the round weights snatch test, and Lance Armstrong, 7 times winner of the tour in his brutal strength endurance training. Acting stars such as Jennifer Lopez, Penelope Cruz and Kim Basinger train with kettlebells and intensify the hype surrounding the original device in addition, and Geri Halliwell worked out with kettlebells their Sixpack. The Russian balls by Rocky VI got another lift”as well as the movie 300″ or the same training routines. Take advantage of hollywoods secret weapon against fat reserves and for a fit body! Werner Drohm

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Saturday, May 12th, 2018 News Comments Off on Kettlebelltraining

Muscles

The hands should the partial Deadlift either in the interchangeable handle keeps, or can handle from above using also wrist bandages with this grip position. I would recommend this to not wear training gloves, because otherwise easily lose the feeling for the handle with any type of pull exercises. This can cause that the barbell from the hand slips one. Start always with a light weight training to make the muscles but also the ligaments and tendons apparatus on the training. For more information see this site: Dr. Anthony Carolla. If you start the Kreuzhebe movement, the knees keep bent and the back straight. You pull out the legs do the movement not only of the legs out but start (vertical motion) with a shrug of the shoulder.

So you’re back in a stronger position. You lift the dumbbell then from the power rack by both the legs and heel hitting, as well as move with the back and the neck muscles. The head should be kept while watching or looking slightly upwards. Just before the end point of the cross lifting, you should pull the shoulders back and bring the shoulder blades together. So, you can avoid that are round the back and the load of the back is much bigger. Any further repetition should then after ‘Touch and Go’ style take place. That means instead of clocking down completely and having to start from scratch again with the movement, going down only up to the power rack and start the new repeat again before you touched the power rack. This form of cross lifting is very good to get a feel for the weight and build muscle thickness.

Training methods in the Deadlift for a maximum strength training with Deadlift it is advisable, set to tackle the barbell with your hands, to better pack the high weight. The weight should be selected so high that only a repeat is possible. Caution: The training with free weights and maximum Load requires a high degree of coordination and should be integrated into the training of advanced strength athletes. To avoid possible damage to the spine a training belt should be used to stabilize the lumbar spine. The number of repetitions in the Deadlift between 5 and 7 should be observed during muscle building. The movement speed is slow to quick, but never jerky. For the time being should be worked with lower weights and higher reps with little prior experience in the Deadlift. To comply with the principles of fitness training, the athletes should keep the repeat number between 12 and 15. In addition, the exercise of hyperextension can be used. Have fun and success in the training! Tobias Fendt

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Friday, May 11th, 2018 News Comments Off on Muscles

Fitness Muscle Building

Make Krafttrainingsworkouts sense at home? Many people have the desire to build more muscle mass and would like to have an athletic body. But often it is that you want to first acquaint yourself with the matter and have mastered basic exercises, before going to a gym. Some want to bring only once at home her body in form, before they enter into a gym out of anonymity into the public eye. Sometimes the time too short for a visit to the fitness studio with arrival and departure, as well as all the trappings is for professionals. It is sufficient but for 45 minutes workouts at home. Dr. Stuart M. McGill usually is spot on. The motivations are different and there is no reason in principle to start strength training at home.

If you want to build muscle, you should learn anyway once dealing with his own body weight and here, no way around the classics. It takes relatively little space crunches sit-ups push-ups of Frontplancks Sideplancks for these exercises and you can build up only once at home condition. To stimulate the fat burning and the take off these exercises are very well suited. Now, it can deal also with the right diet and melt off once superfluous fat deposits. You can still extend muscle use in these exercises by to extend these basic exercises with exercise ball or BOSU ball. So to switch to a weak base and the body must include additional muscles in the exercises.

Quite simply, so that we can keep the balance along the way. You need a little more space and in many homes, one finds this even. Also for a few dumbbells is still square. So already the first improvements you can make. Maybe even a chin-up bar can be in one or the other apartment attach or stable screw at least pull-up handles in the concrete ceiling. Some workouts for fitness and muscle building with such equipment you can make at home. At the beginning of all. In any case some later for the Endurance training. You can burn fat, lose weight, and define existing muscles. Can be put to even the first few pounds new muscles so and what is very important to train his self-discipline. Many experienced bodybuilders even say that it would be important mainly for their own motivation to build the first 10 kg muscle mass without a training partner. Learn more about the basics of fitness and muscle building

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Monday, May 8th, 2017 News Comments Off on Fitness Muscle Building

Balanced Diet

Muscle-Guide.de know what is healthy and what is not important for muscle building not only the correct training, but also proper nutrition, reported the fitness blog muscle-guide.de. Many people who like to go to the gym, don’t know that it is not enough to train diligently and then to poison his body with unhealthy food”. But what about proper nutrition for building muscle? Muscle-guide.de has the answer: to build muscles, proper training is only half the battle. Proper nutrition is also important for muscle building. But what about proper nutrition for the target muscle but? The motto is enough, correct and balanced as possible to eat.

With “eat enough” is meant that you should know how many calories your body requires. The daily calorie requirement is individual and depends on the aim of training (muscle building, mass preservation or fat structure). As you your personal daily energy consumption and thus your calorie intake your choice, I explained in this article: how much calories per day? To determine properly for successful muscle building, the body needs your daily energy needs also enough building materials. These materials are missing the body muscles can not be built also. That doesn’t mean but then also that you should cram everything in itself, what comes between the fingers.

Because then suddenly from muscle building fat building! “Eat right” means that you know what nutrients (proteins, carbohydrates and fats), the body needs at any time and that one feeds accordingly. (Nutrient timing). What “balanced meal” means, we know I think all. Vegetables, fruits, nuts, dairy products should be on the menu every day. The consumption of foods such as cakes, fried food, Fast Food, soda, cookies and anything at all what contain lots of sugar, should be limited as it is to read in any diet. Through a balanced Diet our body should be supplied enough vitamins, minerals, fiber and phytochemicals. When do I need food supplements / supplements? What supplements are really useful for me and what supplements benefit the seller just?” Who therefore wonders why he makes no muscles in spite of the training, you will get the answer thanks to muscle-guide.de. Protein, protein and fat are scrutinized and tested on their properties. “Muscle-guide.de also reveals that it also so-called good fats” are. It’s about essential fatty acids. So the polyunsaturated fatty acids is essential”because the body needs them though but not itself can produce. Generally we distinguish between two categories: Omega-3 and Omega-6. The principle applies to Omega-6: enough, but not too much. Instead, prefer Omega-3 fatty acids. Omega-3 fatty acids are considered power fat per se. Do not store in fatty fish such as salmon, Mackerel or herring, flaxseed, canola oil, or certain amounts in meat. The daily requirement is 1.5 to 2.0 grams. Muscle-guide.de offers also a summary and tips on how you should eat properly. The plan is simple: protein / protein: distributed throughout the day. Carbohydrates: especially for breakfast and after the training. FAT: Distributed throughout the day, but not just before and not during 2 hours after your workout.

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Monday, January 25th, 2016 News Comments Off on Balanced Diet

Fitness Sports

A good diet is not only healthy, but also the performance and increase well-being. Nutritionists, Fitness trainers and athletes agree. Nutrition plays an important role in the intellectual and physical capacity. Assuming that the ER sewing runs plan about 70-80% is, whether it achieved even target as muscle, or even fat loss. It is not only important what it is, but also taking time of meals can sometimes be crucial.

In a brief overview, we represent possible sources of error and give valuable tricks to resolve this. Here we are divided into the most objectives in a poll of fitness studio members on the subject of Muskelaufbauund nutrition plan: error Nr. 1: no regular meals for muscle building is an “anabolic” metabolism essential. Anabol has this anything to do with anabolic steroids, but comes from the Latin and means “Building”. The body needs to build muscle the anabolic metabolism to not endogenous amino acids to split, causing a muscle breakdown, i.e. a loss of muscles.

For this reason it is advisable the body and thus the muscles, every 2-3 hours high-quality amino acids in form of protein-rich foods such as fish, lean dairy products, low-fat cheese, meat and protein powder. Error Nr. 2: no breakfast after you have fasted more or less during the night, are the protein – and Kohlenhyratspeicher of the body empty. So that the body metabolizes no own protein, you should urgently fill the memory at this time. Otherwise a muscle loss is inevitable. If you are seriously interested in muscle building, let them never fail your breakfast and make sure they provide enough protein with the first meal of the day. Error Nr. 3: no protein after training them before, they hire an expensive architect to complete of your home to deliver this but no modules. You could in your diet to build muscle translate as follows: train hard and diligently, give no building blocks for muscle building body but after the workout. The most important meal to the muscle is that after training. Immediately do her body for this reason 0, 4 g of protein per kg of body weight after exercise about. Is the easiest way to quickly deliver the muscle protein shakes such as in the form of a protein fast-acting whey protein.

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Friday, December 25th, 2015 News Comments Off on Fitness Sports

Outdoor Sports

The market offers a variety of protein bar for a wide range of areas such as sport, energy, muscle, or even diet. A good alternative to commercial sweets are called protein bar or even protein bar, for overhead athletes. Protein bar contains a high or very high proportion of proteins compared to other bars. At the same time, protein bars often have a low proportion of carbohydrates and sugar. The protein is composed of various amino acids that support muscle growth. Protein can therefore promote the growth of muscle mass. The protein acts as a building material”for the muscle cells. During the exercise, protein is consumed, so that the intake of protein after your workout to populate the protein storage is necessary.Taking can metabolism of the athlete’s have proven so of protein prior to exercise, reduce muscle breakdown.During exercise ingested protein can help again the athletes to a high performance.

In all cases are protein bars particularly useful. It is possible a protein bar at hand due to their size. In contrast to fruit, which is often crushed in his pocket, a protein bar is suitable very robust and thus for daily use during training or in the outdoor area. Another advantage of protein bars is the taste. Most manufacturers have a variety of flavors available and allow the athletes as a result a varied diet. Due to the low amount of carbohydrates and sugar protein bar is a convenient alternative to sweets and can be consumed by an athlete at cravings easily.

Protein bars are available in many different variations. This applies to both the taste and the composition of the ingredients. The amount of protein can be varied depending on the body and need. Some providers also offer other additives like Guarana. This can again increase the performance of the athlete. All protein bars contain a A variety of minerals and vitamins that increase the health of the body. A protein bar is long-lasting and represents a perfectly functioning and healthy snack for athletes and figure-conscious people.

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Thursday, September 24th, 2015 News Comments Off on Outdoor Sports

Popular Fitness Exercise

Many myths have grown up around the bench press. With three of them, I clean up this article. The bench press is the probably most popular fitness exercise. Pull-ups, squats and Deadlifts are many athletes too complicated or too heavy, but each places on the bench. There are numerous variants of bench pressing: incline bench press, bench press on the negative bench, bench presses with dumbbells, narrow bench press for the Trizepsmukulatur and much more. It would be naive to think that you could do no wrong in the bench press. On the contrary, due to their popularity, you can enter any gym and is someone can watch within a very short time, as he is doing the exercise wrong. I would like to resolve therefore three myths about the bench press by I’m facing three truths.

Truth 1: It is not possible to train the upper or lower chest. Many athletes try using the incline bench press or the negative bench press into her chest. Bound to these attempts remain unsuccessfully for two reasons. First of all, the shape of the muscle is genetically predetermined. There is nothing to.

Secondly, the chest muscle as a whole muscle contracts. Seen anatomically, it consists of three parts which is correct. But these parts can not separately be enabled. In other words: who does bench press in one of the many variants, trained always the entire breast. Truth 2: It is not possible to train the internal or external breast separately. Here, the explanation is even easier. The muscle fibers of the muscles of the chest run horizontally from the outside inwards. These fibers know two conditions: tensed and relaxed. In other words: either all or nothing. It is not possible to focus the training on a certain spot of the fibers. Truth 3: bench press is a complex exercise, their correct running needs to be learned. You spannst the Erector Spinae in the bench press? You pull to the shoulder blades rear? How do you attack the rod and see in which direction your elbow? These are questions that you need to can answer positively if you boot with the bench press heavy weights. If you can, I wish much fun during training if not, I would refer to the exercise database Uebungen.ws. There it is explained what to look at the bench press.

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Saturday, April 26th, 2014 News Comments Off on Popular Fitness Exercise

Bodybuilding Muscle

Put important basics to build muscle in the fitness & bodybuilding the right training to growth stimulation to the muscle fiber to our muscles, in particular, to animate to grow we have to give them a reason to do so. This occasion is a resulting from the training muscle stimulus in our muscle fibers. This muscle stimulation can be done in various ways, for this purpose, a countless amount of free – as well as guided exercises available are the athletes. Aims, that must meet new challenges of the muscle fibres and are exposed to many situations in which a continuous adaptation of the muscles must be. The muscle tries the tasks are presented him to adapt. This means that if we in our exercise last force create the last repetitions of a set, or did maybe even just with the help of a training partner, then we have a stimulus used in our muscle, this is try to be able to cope with the weight just fine in the future better. This growth is of course only possible if We bring in training our muscles to their limits. Should we make our training stint with light weight without further ADO to the last repetition represents a special challenge for the muscle and the desired growth stimulus fails to materialize.

These challenges for our muscles can be used by an increase in the training weights, or through the skilful conversion of exercises with each other, also a new stimulus can be triggered with the number of repetitions per set. It is only important that there is an effort in which we the muscle to failure maximum exploit. What exercises or intensities the optimal muscle stimuli at a fitness athlete or bodybuilder is always dependent on the individual type. Here it spared not to make its own exercises through experience in the course of time together one.

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Monday, April 21st, 2014 News Comments Off on Bodybuilding Muscle

Fitness Equipment For Home

Think many athletes body attack home gym as an alternative to the gym home fitness training first monotone stepper or bike Ergometer. Diverse devices such as punching bags, training poles, or push-up handles many athletes are not present. However, a highly effective strength training in your own four walls is possible with these fitness devices. In addition, these devices, in contrast to the endurance machines, are significantly cheaper to purchase. When home should be trained in the long term, larger purchases can are quite worthwhile. Before so meaningful strength training can be operated in the apartment, money must be invested in adequate equipment. That discourages many of them to buy a home gym and continue to come to terms with the unfortunate circumstances in the Studio. Body attack indicates that member contributions, as well as travel costs are incurred and merely a redistribution of money takes place.

Also, the home exercise equipment can be sold at any time. Another Advantage: In the own small gym can be trained at any time. And fun training is guaranteed. Training devices are never occupied, there are no rules and eliminates the high membership fees. In addition, there are no binding opening hours, no directions and no dress code. All units of body attack are space-saving and find a place even in the smallest apartment.

Which devices are appropriate? Thus a good strength training home at all is possible, following devices should include the basic equipment: various weights, short and barbells, a training bar and push-up handles. The latter are equipped with soft hand grips and ensure an optimal grip, without harming the joints. The body attack training bar can be easily mounted in each door frame. Ideal for pull-ups, Sit-Ups and arm and shoulder exercises. The resistance of the body is used for all of these exercises. Long and dumbbells are not only ideal for muscle building increase, but are also saving space. To intensify the training body attack in addition offers makes, Thermogurtel and punching bags. In addition to strength, also perseverance in your own four walls can be trained. Therefore, the sports nutrition expert offers high-quality ergometers, treadmills, rowers, cross trainers and steppers. When purchasing, athletes should place emphasis on quality, which guarantees the standard of safety of the devices. Body attack if the home brings the spatial conditions for such strength training it is worthwhile tips to consider in a home Studio. However, as with the exercise in the gym, the self-discipline plays an important role in training within your own four walls. Some tricks of body attack help build motivation. The local gym should be correspondingly large and comfortable. Rooms in which the athletes like is, motivate for training. Pictures of models can also help himself again and again to his goals. Also that affected. And the most important tip of body attack: no training without music. Rhythmic songs help to hold out until the end of the training and provide for good mood. Christoph Heinrich’s body attack sports nutrition GmbH & co.

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Monday, March 31st, 2014 News Comments Off on Fitness Equipment For Home

Federal Health Minister Daniel Bahr

‘We can put a sign that movement and workplace health promotion in the everyday lives of people have arrived.’ BGM knew a few a few years ago to do something with this shortcut. Today, the occupational health management in many companies is established, a number of studies has already examined the success of. Investing in the health of the employees are investments in the future, so the common slogan. What is health? What can do for each employee to be efficient in the long term and healthy? And what tasks can take over companies do this? B2RUN questions on personalities from business, politics and society. We were in talks with Health Minister Daniel Bahr: Mr. Bahr, meaning health, in particular relating to the economy? And what part, to be healthy and to stay? Health is very important. Every man wishes to be as healthy and stay healthy. Health-conscious behaviour can be this supportive.

So I have stopped for example with smoking and feel since then much fitter and am less cold. Through appropriate offers, unhealthy factors such as stress, poor working hours or working conditions can be fixed or minimized in the professional environment. In many large companies there are already appropriate offers: from physiotherapy through the own fitness studio up to the canteen, where healthy food is prepared. Companies worry more and more to their staff, as a means of recruitment. I wish that more preventive measures businesses offer. With our campaign, we give in particular medium-sized corporate suggestions for the workplace health promotion “Companies make health”. The most common diseases result from an unhealthy lifestyle: too little exercise, smoking, alcohol consumption or poor nutrition. What advice can you as a hobby Chef”give more pleasure in cooking and healthy Nutrition to find? Do you have a favorite recipe that we may recommend the participants at B2RUN? Know, with the delicious meal, this is a matter of the head.

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Tuesday, March 4th, 2014 News Comments Off on Federal Health Minister Daniel Bahr