Strength training.

early school years a person begins to realize that any movement of forces to work certain muscle groups.By themselves, absolutely all traffic can make some system by which will generate energy.Muscles are directly linked to metabolism.In other words, the higher the muscle mass, the more calories you need to provide the body to recover.And it should be understood that supply these nutrients must be constantly and in a state of mind, and physical activity.If a novice athlete will be guided by some of the recommendations, the strength training benefit: muscle fibers become stronger and more powerful.And it should be noted that the training process will be possible to perform both in gyms and at home.

What should pay special attention to?

Most importantly, what should not be forgotten during exercise - a set of strength exercise.Typically, this list includes two important components: the very load strength and endurance.

implying the power types of training?

Before you proceed directly to the training process, you must understand what is usually meant by "strength exercises".Basically it is some kind of training, the result of which is to increase muscle mass, strengthening the skeleton.Quite often, under such a concept to understand a single word - "bodybuilding".In other words, such an exercise can be called work with weights.

complex power exercises that help to increase and strengthen the muscles, usually performed by men.Through this kind of training you can get rid of many of the disadvantages of appearance, improve blood circulation and metabolism.Due to the fact that exercise is directly related to the metabolism, the result of their execution may be dramatic weight loss.It should be noted that the weight always remains on the same level.To explain this phenomenon is simple enough.By performing strength exercises, the person loses weight.However, increasing muscle mass.At the time when the athlete is no longer deal with it in the past month may lose all previously accumulated muscle mass.Therefore, it is important to approach the training process thoroughly, regularly performing the exercises.For at least several years.

At the present stage there is such power loads, which are developed separately for women and men.It should also be noted that there are power exercises, which can perform at home.

exercises performed are preferably men

complex power exercises for men characterized by heavy loads.In addition, the training process is fully planned.The complex includes a generally squat.In the hands at the same time it is obliged to boom with an average weight.Hands are best placed behind the back at shoulder level.When the initial position is accepted, you can begin to squat.With this training, you can work out the muscles of the back and buttocks.

addition exercises are also recommended to carry out the slopes.And do they have to be too wide.Inventory of this kind should be placed on his shoulders.The slopes should be carried out in different directions.It should stay for some time in the tilt position.

talking about complex power exercises for men, it should be noted that, probably, the most favorite kind of training is considered to perform pull-ups.But just hang on the bar would be helpful.At such moments, working the arm muscles.For those who have some experience in moving up, you can increase the load.For example, you can start the exercise, setting the stage hands behind the torso.In this case, will be worked back muscles and torso.

Exercises for Men to force

order to develop strength, it is necessary to carry out the exercise cycle.Composing for the training process itself, it is necessary to take into account the load the first time should be minimal.To increase should be gradual, as the achievement of certain results.Keep in mind the fact that strength training with weights, under which the main burden goes to the muscles of the chest and shoulders, imply that the mass of the additional weight must be equal to half the mass of the body plus 5 kg.Exercises for the feet performed with an additional weight equal to 75% of the total weight of the case, plus 5 kg.What power, exercise must be carried out in this case?

complex of the most popular types of training

addition to the above exercises for men should be an example to bring several types of training, which will help to achieve a certain goal.

1. Extension trunk.You must go to a special trainer for extension body face down.Wherein the heel should be fixed by means of special supports.Hands must be added in the pectoral muscles.Also, they can be reduced over the head.Lean forward and down as possible.By performing this step, it is necessary to feel the tension of the muscle fibers of the lower back.Having the best possible position, straighten so that the head was slightly above the buttocks.Do not turn up the body is too high.Otherwise, the work will be the hip flexors instead of rectifying the muscle fibers back.
2. Power, comprehensive exercise - thrust rod to the chin in the position of standing.Perform this type of training can be as free weights and by Smith simulator, wherein the path of motion executed by having two fixed parallel guides.In order to begin to carry out this kind of training, you need to put your feet shoulder width apart.Stange is necessary to take a narrow grip.The palms should be directed at himself.After that, we begin the exercise.Elbows have to pull up, raising the bar to the chest or chin.Everything will depend on what muscles need to be worked out.
3. Power, comprehensive exercise - bending the legs lying.Due to this type of training will be worked through the lower part of the back of the thigh.There will also be involved calf muscle.This isolation exercise is optimal for the formation of relief and hamstring.Must be placed on a special bench so that your knees slightly get out of the edges.Rollers should rest against the rear surface of the ankle.We must grasp the handles, which are usually located under a headboard on the sides of the bench.Taking breath and hold it, you need to bend your ruts, pulling up rollers.After reaching the maximum position, it is necessary to stop for a few seconds, straining while as much as possible hamstrings.Making the exhale, slowly straighten the leg must be returned in their original position.To carry out this type of exercise on strength training equipment is necessary smoothly, without jerks.

To what recommendations need to heed?

1. We must do the exercises as easy as possible.It is not necessary to consider a second.Perform the necessary training at their own pace.Do not forget the second blank at the extremes.How can we understand what is the right pace?This will tell the process of growing workloads.
2. performing exercises on strength training equipment or free weights, it is necessary to keep records.Try to record the number of repetitions and approaches.In the future, we should strive to improve their performance.
3. Network, which is based on five replicates probably by far the best option.With it you can keep the balance between the increase in strength and muscle mass in the performance of the basic types of training.
4. Do not overdo it.The best option is to perform the same basic type of exercise, two auxiliary workshops and training on a specific muscle group.Large amount of exercise will not allow you to use all the physical strength.
5. order to become the most effective cardio, start to run on rough terrain.
6. necessary to correctly perform the technique.Otherwise, even the best strength exercises will cease to be effective.

first steps into the world of iron and sweat will be very heavy.However, the result is absolutely able to surpass all your expectations.The exercises, which have been listed above, can help any man to create a beautiful piece.

What do I need to do to women?

now should talk about strength training for women.The basis of such exercises is weight loss.Quite often women through the implementation of special trainings are trying to remove the extra weight, get closer to the ideal.Increase muscle mass in these situations is not necessary.In order to lose weight, you can pay attention to fitness.Strength training can also help to achieve a good result.

What should be in the form of power training for girls?There are a few easy but effective types of techniques.In many situations, a set of exercises includes those who have to carry out with dumbbells.For example, taking a similar inventory in hand, begin to bend a limb at the elbows.Pausing for a few seconds at the top need to return to the starting position.Repeat should be long until the burning sensation in the muscle fibers.

recommended to perform abdominal exercises.This type of training helps to work out a huge amount of muscles, keeping them in good shape.To thinner legs, it is necessary to carry out the slopes, holding dumbbells in his hands.

All of the above types of training - domestic strength exercises.In other words, they can be performed quickly and easily at home.If you wish, you and the children can be involved in the training process.However, forcing your child should not be, for him, it might be too heavy load.

Heavier types of training

1. Deadlift.This type of training is included in the best strength exercises.As a style in this situation acts as "sumo".This technique is very similar to the classic.The main difference is a wide stance with a turn of the toe.The grip should be, on the contrary, more narrow.Sumo Deadlift is perfect for women, because when the leg muscles being worked out, but not back.
2. squats performed with a barbell on his chest.With this type of training can increase physical training.It is necessary to hold the weight in front of you.This will help to strengthen the abdominal muscles and the lower back and legs.When performing this type of training will be provided on the spine smaller load.And it will help to keep your back in a natural position.
3. pullups.Indispensable like strength training for girls will be in the event that there is a desire to make the waist narrower due to a back workout.
4. push rod from the chest.With this type of training can form fine shoulders.The weights should be increased at a time when there will be mastered the technique of.The movement will start from the date of separation of the projectile from the surface.It will come to an end at the time of rectification of hands above his head.The first load will fall on the shoulders.However, the training will help to involve the legs, back and press.

Basic Principles forget that it is not necessary

What should know, performing strength exercises?Frederick Delave, as well as many other experts in this field, singled out a few basic principles.They are as follows:

1. meaning of the training process should be to obtain the load.That it is able to provide the necessary efficiency to carry out exercises.
2. It is important to remember about the gymnastics body.With it you can maintain its shape in an optimal state.But gymnastics is not able to muscle growth.It is able to serve as a warm-up set.
3. should be remembered that in the training process have to be a fixed load.As it is to be understood a certain weight, which will be the exercise.And this weight should not decrease.Otherwise, a positive result will not achieve.
4. load must constantly increase.This is necessary in order to receive their muscle strain.If the muscle fibers become accustomed to a certain weight, the effect of training and disappear.Accordingly, we set ourselves to achieve the goals fail.

If there is a force, it is necessary to move forward!

Not all are able to withstand the power load.Accordingly, after a while, many people simply stop going to the gym.However, if the approach to this issue wisely and optimally adjust, then after a while the heavy load will cease to bear discomfort and difficulty.It should be understood that the force necessary for each person to achieve certain goals.In that case, if you are strong enough, you start to gain muscle mass, burn excess fat, to run, to increase endurance and so on.. In general, continue to move forward towards the set goals.It is necessary to wish you good luck in such a complex process as improving yourself and your body!