10 things the coaches want you to know about bodybuilding

Whether you're a fitness addict or you have decided you to bodybuilding, there are some things to know. Power, strength, wisdom...

1. You won't have a "male body"
Immediately stop this myth: strength training is not equal to manly, corpulent or male.

The truth is that women have different hormones than men. We do not produce as much testosterone, so it is harder for us to become very muscular.

If you want to be very strong, it takes more time, training and a special diet. It doesn't happen unless you follow intensive training 3-4 times a week.

2. Strength training can help you lose weight faster combine weight training with cardio exercises is great for burning fat, especially with sessions of HIIT and circuit training.

Doing weight training and cardio to burn calories while developing your lean muscle mass. The muscle needs more oxygen to "live" and burn calories, even when you are resting. Women on average burn 100 extra calories in the 24 hours following the workout.

3. Vary the exercises to engage all muscles the positive with weight training, is that you can easily vary the series of fitness exercises.

You can vary the training from 8 to 10 repetitions, 10 to 12 and 15 to 20 repetitions. More repetitions, more cardio is going to play. Usually, exercises with low repetitions are performed for difficult exercises that work on the force. If your number of repetitions is right for you, try to vary the rhythm or tempo of each fiscal year. Wait 4 seconds between two movements, then 1 second or speed up to increase the power.

4. You must adapt your diet or diet to see results and avoid your metabolism to slow down, you have to change your diet and focus on protein-rich foods.

The fitness and cardio offer very different results. This is good news for many, because you need to increase your caloric intake for weight training exercises. Strength training helps speed up metabolism which will burn calories faster. But if you don't feed properly, metabolism will slow down! This can stagnate your weight and your lean mass decision-making.

5. You'll feel stronger more long strength does not concern only the appearance. Lifting weights has a positive impact on your health and on your bones and can prevent health problems later.

One of the effects of aging is the estrogen loss in the body, which can affect bone density and cause osteoporosis (weakening of the bones leading to a risk of fractures) in the long term. Strength training helps prevent, maintain and improve bone density which can reduce the risk of developing osteoporosis later.

6. Do not focus on one area of your body change in fitness exercises is the key to a good workout! It is crucial to focus strength on the whole body rather than specific areas to avoid muscular imbalance. Working the entire body, you will see positive results.

Currently, there is a tendency which consists in having a buttocks bigger and well sculpted and quite skinny and muscular legs. By working only on these areas, you may hurt you.

7. The warm-up is essential before a strength training session will never be repeated enough: warm up before a workout is essential.

The warm-ups are always extremely important before any exercise because they help prepare the body to what he is going to face and reduces the risk of injury." This helps to increase the range of motion around the joints and improve your performance during the training.

8. you need not to have bad to make the training effective body aches or muscle pain of delayed onset (DOM) are not the confirmation of a successful training and may even indicate the opposite.

The coaches often hear"I want to be able to feel my muscles work". Weight training results in the degradation of muscle tissue and after training, the body works to repair the muscle and reinforces, resulting in muscle growth.

Pain does not necessarily indicate the muscle growth. This can also be due to other factors such as lack of sleep, feeding, the change in routine exercises and rehearsals, etc. Emma Frain also States that this may be the result of a poorly performed exercise.

9. you should refuel as soon as training is done Yes this is an excuse to eat as soon as you leave the gym!

"One of the best ways to recover quickly after an intense workout is to have something to eat. You have probably seen people in your gym with the shakers of proteins by hand. The optimum time after your workout to help muscle recovery is 20 to 30 minutes and a protein shaker is usually the fastest way to nourish your body. Of course, there are alternatives such as lean protein like chicken or fatty fish but after large sessions it is sometimes difficult to digest these foods."

Don't forget your shaker or your afternoon snack!

10. The days of rest are very important in fitness it is important not to be too strict with yourself and to have off moments.

You are not obliged to make a total break if you want to do a little exercise. But prefer soft gym or stretching exercises.

The days of rest are essential for good performance and for muscle growth. Your body needs to recover between each session. Otherwise this can lead to harmful overtraining for your sleep, your immunity and your health.

Indeed, overtraining and fatigue can result in a lack of motivation to go to the gym. The most important thing is to listen to your body!

Upper body workout for women

Training, training and again training... the only way to achieve a good result. As for exercises for the upper body ? they are perhaps one of the most difficult and require much more effort than any other.

In this case, the painful post-workout effect can not be avoided, but it will have to endure for a brilliant result.

Training program. Features of the female body

The body of the weak half of the population tend to accumulate nutrients, which then have somehow to use. This happens on the hormonal level leads to an increase in muscle mass.

That is why one should clearly and carefully to follow the diet and diet, if necessary.

In addition, the muscles of the female body contain much smaller muscle fibers than men, therefore, to achieve a good result have a lot more to work on.

It is equally important to take into account the fact that the distribution of muscles in the female body and a disproportionately large part of them is in the lower body, so it is important to pay much attention to the top, to maintain it in form.

What are the exercises for the upper body?

Training can be organised in different ways. It all depends on your body type, goals and physical capabilities. The diversity of exercises, justified primarily by the fact that pumping in the upper body and have arms and a back, and chest.

All of these body parts plays an important role in creating a beautiful feminine image, so they need an individual approach.

Training program. Learn more about the exercises

If other parts of the body you can safely train at home, in the case of a set of exercises for the upper part without any special auxiliary materials and trainers just won't do

And the exercises are as follows:

• the first step is to warm up, after which you should proceed directly to the implementation of targeted exercises;
• act better from top to bottom, that is, to begin with training the arms, namely, the first exercise will be dumbbell bench press at an angle upwards in three divided doses for 20 times;

• the following exercise is designed to train the hands and muscles of the chest and is a rod shaped neck (3*20), which is performed in the supine position on the chest;

• in continuation to perform a bench press bar on flat bench 15 times in three steps (weight pancakes for the rod initially it is better to choose the minimum and increase it gradually);

• lever thrust to the belt browsing is also done in three steps, but at 20 times, this exercise helps you to train like the arms, chest muscles and back;

• the reduction of arms in the simulator is equally effective exercise and also allows you to train all muscle groups of the upper part, is performed in three steps for 20 times;

• straightening arms with the upper block also occur over twenty times three is fairly easy, but at the same time effective;

• bending of hands with dumbbells at the end will help you to balance the breath and strengthen the result of exercise.

Do not forget that the guarantor of success is only hard work and no one will not do for you what you must do for yourself. Don't leave on the later train and be beautiful!

The training program Helga Stibi

Monday: Back + HIIT (Boxing)

1. In the gravitron Pullups - 4 sets of 12 reps
2. Pull the upper block wide grip superset with pull-UPS in the simulator wide grip to chest - 3 for 12
3. Pull the top block with a medium grip superset with pull rod in the slope to the belt in Smite - 3 for 12
4. Pull dumbbells in the slope of the superset with a thrust of the upper block on straight arms - 3 for 12

HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.

Tuesday: Legs (Quads and hamstrings)

Warm-up: leg extension 3 sets of 20 reps

1. Squat 5 8-10 reps
2. Walking lunges 3 15 superset with walking sideways with the band on the leg (resistance band) 3 for 12
3. Eg Press 4 for 12
4. Leg Extension 4 12-15 reps
5. Bending down in the simulator 4 to 10
6. Flexion of the legs while sitting in the simulator 3 at 12 superset with dead deadlifts with dumbbells 3-12 reps
7. The Rise of standing calves - 5 to 15
8. On up the calf sitting - 5 to 15

Wednesday: Cardio.

25 minute walk on the treadmill on an incline.

Thursday: Shoulders and triceps + HIIT cardio

1. Bench press bar off shoulders - 4 sets of 15 reps
2. Alternately lifting the dumbbells to the sides 4 to 12 repetitions on each hand
3. Of Arnold Press superset with narrow grip pull - 3 for 15
4. Lift the hands to the sides on the lower block 3 for 15
5. Raising the hands in the slope at the rear of the Delta - 4 to 12
6. The Crossover on the back of the Delta - 4 to 15
7. Press the cable down in the block 3 at 12 superset with push UPS off the bench for triceps - 3 for 15

HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.

Friday: Back of the thighs and buttocks.

1. The movement of feet in a block 3 for 15
2. Sumo deadlift - 4 x 10
3. Attacks in the simulator Smith - 3 for 12
4. The Diversion legs back in Smile - 3 for 15
5. Lying leg curl - 4 to 12
6. The rod Pushes the pelvis in the bridge 4 at 12 superset with dead deadlifts with dumbbells 4 to 15
7. Breeding hips 4 at 12 superset with walking sideways with elastic at the hips 4 to 12
8. Lead leg back on all fours with gum - 3 for 15

Saturday: day off.

Sunday: Back of the thighs and buttocks.

1. Bench press with one foot - 4 to 12 on each leg
2. Deep squats in the simulator Smith - 4 for 12
3. Lunges with foot on bench Smitte - 3 for 12
4. Deadlift with a broad statement of the feet 4 at 12 superset with UPS with fixed feet (glute-ham raises) - 4 x 10
5. Overtures in the simulator Smith - 3 for 12
6. The Diversion legs back in the block 3 for 15
7. Abduction feet to the side in block - 3 at 15

The complex of exercises in a week

Preserve not to lose.

1 week of workouts without fanaticism (stretched after birth, the belly can be turned into a flat stomach, and flabby legs-inflated)

• lower abs 3 sets of 10 times
• upper press 3 sets of 10 times
• squats 3 sets of 10 times (one of them with the weight I squat with a child on the neck-10 kg)
• stand on the blades 1 min
• pressed from the prone position 2 sets of 15 times
• lunges 2 sets of 8 times
• wrap 3-5 minutes a day
• bridge (30 sec-1 min)
• supine exercise scissors (1-1,5 min.)
• -bike lying on the back (head should be on weight and not on the floor)
• lying on your side lift both legs simultaneously (5-8 times on each side)
• exercise the cat with the bench press (focus on elbows)
• jump rope 50-70 jumps
• running in place as high as possible lifting your leg to the stomach
• All exercises do in the morning, 30 minutes after drinking a glass of water with lemon. Breakfast an hour after workout.

On the night:

• lower abs 10 times
• upper press 10 times
• relaxation of the back muscles on the ball with dots

To do 6 days ? 7th day off.

Belly left-formed oblique muscles. Stretch marks after childbirth no. The thighs and calves becomes uprose, not the formation of cellulite. The chest also becomes more elastic.

The 8 most effective exercises for a toned stomach

Exercise 1. Squat on one leg Stand up straight, feet on the width of the pelvic bones. Suck in your stomach and strength of the muscles of the lower press pull up your left knee to the waist. Do 15 squats on the right leg, then stop, change legs and do the repeat with the right foot. It is very important to pull the knee to the waist by the power of the press, this little scrotes in the waist and give the pelvis a little forward.

Exercise 2. The pendulum Stand straight, hands on waist or upper thighs. Suck in your stomach and a little stretch the lower ribs to the pelvic bones. On this state of "easy to twist" move the body weight on the right leg and the left pull to the side. Jump, switch legs so that they move in the same plane parallel to the wall. Keep moving for 2 minutes.

Exercise 3. Curl in the squat is Very important to involve the stomach and relax it until the end of the exercise. Take the basic stance ? feet shoulder width pelvic bones, the abdomen, back straight. Go down into a squat until thighs parallel with the floor, now hold your body parallel to the floor, and stretch right hand to left foot, twisting and straining press. Suck in your stomach even more, straighten up. Do 15 movements on each side.

Exercise 4. Hand to foot Stand up straight, get balance, get the right leg off the floor, take her back. Pull up your left hand and stretch the knee of the right leg to the left elbow. Straighten up. Do it as fast as possible for 60 repetitions on each side.

Exercise 5. A jump Stand up straight, working principle as in the first exercise. First curl the lower ribs to the pelvis, then transfer weight from one foot to the other, performing the jump-off, do not forget that to pull the knee to the stomach it is necessary to force the abdominal muscles. Work for 2 minutes and the pace should be comfortable, so that it was possible to complete the approach.

Exercise 6. Mill on one foot, shift your body weight on your right foot, bend the left, and the power of the press bring the knee to the stomach. Do an easy forward bend, stretch your right arm up and left down. Suck in your stomach. Within 30 seconds, switch hands, curled in the body ? get your left hand up as much as possible while remaining on one foot. The goal is not to fall from precarious positions. "Mills" can be slow. Repeat with the other leg.

Exercise 7. Squat-jump From the rack straight down to the squat position, jump up so that his feet did not change the width of the rack. Do what you can, at least 10 times.

Exercise 8. A deadlift on one leg Stand up straight, shift your body weight on the right leg, suck in your stomach. Stretch straight body forward so that the fingers were at the level of mid-calf. Repeat 15 times very slowly, switch legs. Practice regularly, and don't forget that a flat belly "loves" diet, full of fiber, protein and unsaturated fats like to lose belly fat, will fit the Mediterranean diet.

Training in the gym: A universal program for girls

Training in the gym, the program is a 3-day split which is designed for 6-10 days. For girls with training experience of more than 2 months.

Exercise 1

1. The bench press barbell on the bench with a slope down ? 3x10
2. Lying dumbbell bench press ? 2-3x12
3. Information on the chest butterfly trainer - 2x10-12
4. Sitting dumbbell bench press ? 2x12
5. Aerobic exercise ? 10 minutes

Rest 1-2 days

Exercise 2

1. T-deadlift ? 3x10-12
2. Pull the vertical block ? 3x12
3. Lunges with weights ? 2x15 on each leg
4. Bench press medium grip ? 2x12
5. Twisting the press in the stop or vis ? 2x10-20
6. Press on the Roman chair 2x10-30

Stay 2 days

Exercise 3

1. Squats ? 3x20
2. The leg curl ? 2x15
3. Lifting on socks 3?15-30
4. Hyperextension ? 2x10-20
5. Dumbbell bench press on incline bench ? 1?15
6. Lifting the dumbbells ? 2x12
7. Aerobic exercise ? 10 minutes

Rest 1-2 days

Training program Alzira Rodriguez

Monday - front side of the thigh.

• Extension legs: 15, 12, 10, 8, 8 reps
• GAK squats: 15, 15, 12, 12
• The leg press: 15, 12, 10, 8, 8
• Squats with dumbbells in the hands with a narrow staging legs: 5 sets of 15 reps.
• Front squats: 15, 12, 10, 8, 8
• Attacks in the simulator Smith: 4 sets of 10 reps on each leg

Tuesday - shoulders and triceps.

• A press of a bar sitting in Smite: 15, 12, 10, 8, 6
• Jim Arnold: 15, 12, 10, 8, 6
• Pull the upper block to the rear Delta cable: 15, 12, 10, 8, 6
• Press the dumbbells over your head: 15, 12, 10, 8, 6
• Bench press bar narrow grip: 15, 12, 10, 8, 6
• Bench top unit for triceps with cable: 15, 12, 10, 8, 6

Wednesday - back and biceps.

• Pull-UPS with a wide hand: 5 sets of 15 reps
• Pull the upper block to the chest with a wide neck: 15, 12, 10, 8, 6
• Thrust T-neck: 15, 12, 10, 8, 6
• The thrust of the upper block on straight arms with middle neck: 15, 12, 10, 8, 6
• Pull the dumbbell to the abdomen: 15, 12, 10, 8
• Hyperextension with weight: 4 sets of 15 reps
• The rise of the Z-neck on the biceps using a Scott bench: 15, 12, 10, 8, 6
• Lifting barbells for biceps standing: 15, 12, 10, 8, 6
• 21 (7 reps, lower the weight, 7 reps, still lose weight with rod, 7 reps): 4 sets

Thursday - back part of the thigh, press leg.

• The leg curl: 5 sets of 15 reps
• a superset
• In Smitte dead lift: 5 sets of 15 reps

• Bending your legs while holding dumbbells between my feet lying on the bench: 5 sets of 15 reps
• a superset
• Dead lift with dumbbells while standing on one leg: 5 sets of 12 reps on each leg

• Walking lunges with barbell (back leg straight): 5 sets of 50 steps
• a superset
• Deep squats with a broad statement of the feet with the same barbell: 5 sets of 15 reps

• Press cable on the top block: 5 sets of 25 reps
• a superset
• Scissor kicks lying on back: 5 sets of 50 reps

• The donkey raises seated: 4 sets of 15 reps.
• Rise on socks standing: 4 sets of 30 reps.

Friday - booty and the chest.

• Press one foot down on the treadmill for pull-UPS (gravitron): 5 sets of 15 reps on each leg
• a superset
• Abduction legs back to the lower block: 5 sets of 15 reps on each leg
• a superset
• A deep squat with a delay using 9-pound dumbbell: 5 1 minute

• Bench press on a flat bench in the simulator Smith: 15, 12, 10, 8
• a superset
• Pushups: 4 sets of 15 reps

• Dumbbell bench press on a bench with a reverse slope: 15, 12, 10, 8
• Dips on the machine (gravitron): 15, 12, 10, 8
• Pullover: 15, 12, 10, 8

Saturday

Plyometric exercise.

5 Butt Exercises That Really Work

Booty Workouts! Routine tail!

1- Bench wrap 4x20
2- Bench cable kickback (patada en banco) 4 x20

• superset
• Hip thrust 4x15 with 2 second hold + 15 pulses ( 15 aguantando 2 segundos + 15 cortas)

3- Straight leg Machine kick back 4x15 + 30 pulses (patada en maquina pierna recta 4x 15 + 30 cortas)
4- Abductors 4 x20 + 20 pulses ( Abductores 4 x20 + 20 cortas)

5- Sumo deadlift 4x25 ( peso muerto sumo 4x25) ??

7 Leg Workouts For Mass

The 7 Best Workouts For Thicker Quads, Glutes, And Hams

1. Warm up body weight squats and leg extensions 2x20
2. Leg Extensions 4 x (10/10/10 drop set)
3. Hack squat 3 x (10/10/10 drop set) + 1x20
4. Seated Leg curl 4x 12 with 3 sec hold
5. Squats 4 x10
6. Single leg curl 4 x10
7. Calves 4 x30/20/15/12 ?? 

Enjoy it

MICHELLE LEWIN AND HER TRAINING

Delicate, fragile girl, fitness model and her program.

Michelle developed her own method of training that helps her to keep excellent form body, which are the envy of many girls. When height ? 163 cm, her weight is 52 kg, which has not changed for 10 years. Michelle 29 years old, start to play sports at age 17.

So: training Program, fitness model, Michelle Lewin.

Monday (back, biceps)

1. Pullups wide grip ? 4?12
2. Pullups medium grip ? 4x10
3. Horizontal thrust block ? 4?12
4. Thrust T-neck ? 4?12
5. The rise of the biceps with dumbbells ? 6 x 12
6. The rise of the biceps with the EZ Grif- 4?12
7. The rise of the biceps on the block with a straight arm ? 4?12

Tuesday (biceps, thigh, calf)

1. Bending the legs on the simulator lying ? 4?12
2. Bending the legs on the simulator sitting ? 4?12
3. Deadlifts ? 4x10, 15
4. The drumstick in the simulator, sitting ? ones 8x20
5. Shin, standing in the simulator Smith ? 6?20

Wednesday (shoulders, triceps)

1. Of hand extension, standing dumbbell triceps ? 6 x 12
2. French press, lying EZ classified ? 4?12
3. Extension arms on the block because of the head ? 4?12
4. The military press ? 4x10
5. Dumbbell bench press, seated 3x10
6. Pull rod with EZ neck to the chin, standing ? 4?12
7. Mahi dumbbells in hand, standing ? 4x10

Thursday (rest)

Friday (legs)

1. Lunges forward 4?12
2. Dead lift on straight legs ? 6?20
3. Bench press one leg - 4x15 (each leg)
4. Classic squats ? 4?12

Saturday (press)

1. Lifting knees in vise ? 4?12
2. Crunches on flat bench ? 4x20
3. Twisting the machine ? 4?12
4. Twisting on Fitball ? 4x20

The complete training programs for women

Program objectives:

General muscle strengthening, fat burning, formation of correct posture, improve the circulatory system and strengthening the heart.

The program is designed for 2-4 workouts per week.
Also you can two or three times a week to engage in the program and an additional one or two times to take a class in the aerobics room. The program uses effective exercises on basic equipment that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you perform a training session No. 1, Wednesday # 2, and on Friday again # 1 and so on...

In the workout program used effective method of "supersets".
Superset ? performing two different exercises, one after the other without rest.
Perform the first exercise, then IMMEDIATELY the second (this will be one approach of the superset), then a little rest and make the following approach of the two exercises. Perform the superset specified number of times and move on to the next.

THE TRAINING PROGRAM

EXERCISE No. 1

1. Treadmill ? interval running 2-3 kilometers.
Interval running is: 400 meters Jogging at an average pace of + 200 meters walking or Jogging, then again, 400 meters Jogging at a moderate pace and 200 meters walking or Jogging...

• Or exercise bike interval load of 4-6 kilometers.
• 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset ? chest+back (one exercise after another without rest)

• The reduction of arms in front of chest on the simulator ? 20-25 reps
• Pull the top of the simulator narrow reverse grip ? 20-25 reps
• Rest up to 1 minute. To do this superset 4 times

3. Superset ? outer+inner thighs

• The legs, sitting on the exerciser ? 20-30 reps
• Raising the legs, sitting on the exerciser ? 20-30 reps
• Rest for 30 seconds. Do the superset 3 times

4. Superset ? hips, butt+press

• The leg press in the simulator ? 20-30
• Press the elevation of the trunk on a Roman chair ? 20-30
• Rest up to 1 minute. To do superset 3-4 times

5. Any cardio of choice ? easy loading ? 10 to 15 minutes.

• It is advisable to try a variety of exercise equipment, to diversify the load. For example, try an elliptical trainer or stepper. If you're a runner, well, runs a specified time at a very easy pace.

EXERCISE No. 2

1. Treadmill ? interval running 2-3 kilometers

• Or exercise bike interval load of 4-6 kilometers.
• 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset ? chest+back

• Chest press on machine ? 20-25 reps
• (or dumbbell bench press lying)
• Thrust to the stomach, sitting on the trainer (rowing) ? 20-25 reps
• Rest 1 minute. To do this superset 4 times

3. Superset ? front+rear thighs

• Bending of feet lying on the simulator ? 20-25 reps
• The leg extension sitting in the simulator ? 20-25 reps
• Rest 1 minute. To do this superset 4 times

4. Superset ? press+chest and back

• Exercise "the pendulum" ? tilts to the side with weights ? 20-30 reps
• Exercise "pullover" ? 20-30 reps
• Rest for 30 seconds. Do the superset 3 times

5. Superset ? back+press

• Backbends on a special bench (hyperextension) ? 15-25 reps
• (or deadlift on straight legs)
• Press knee lifts on a special rack ? 20-25 reps
• (or leg lifts lying on a bench)
• Rest 1 minute. Do the superset 3 times

THE PROGRAM INSTRUCTIONS

If you're new to fitness classes ? the first few weeks, do all exercises for 15 reps with very light weight and gradually increase the number of repetitions and load.
If your goal is increased fat burning ? try to do the maximum specified number of repetitions.
If your goal is General strengthening of the muscles and health enough to do all exercises for 20 reps.

ABS workout

The main task of the ABS working on abdominal crunches and strengthening the back muscles. The ABS training helps burn fat deposits in the abdomen, disappearance of cellulite, strengthening the press, reduce waist size and a significant reduction in body weight.

Today, more and more professional trainers began to talk about what ABS fitness optimally helps the formation of posture, it is possible in the shortest possible time to create a beautiful figure, make the body flexible and relief.

ABS is a specially designed set of classes, including exercises development of muscles, the execution of the lifts the torso of the prone position, bridges, wall thrust, etc. However, the main goal ?bs workout ? strengthening all groups of muscles of the abdominals ? upper, lower, oblique. For this process of classes are four main groups of exercises, the right combination of which leads to impressive results:

• Work body on the stationary legs;
• Running feet, and the body remains stationary;
• Work body and legs cross;
•  Work body and legs at the same time.

ABS translated to English means "the muscles of the abdominals and ABS workout, do primarily focuses on them, thighs, lower back and buttocks are involved in the process of carrying out occupations just because they create a static load on the press.

Doing ABS workout, You will certainly:

• Strengthen the press;
• Burn excess fat;
• Remove cellulite;
• Reduce the waistline;
• Increase your stamina;
• Improve your mood.

ABS workout in no case can not lead to injuries or any injury: held under the strict supervision of an experienced instructor, they favourably affect the whole body, not create him to excessive load, normalize hormonal background.

Training on the treadmill: 6 basic exercises

Correct Jogging increases morale, accelerates blood pumping to the muscles of the back and legs, preparing you to exercise power. Do not catch up? Here are 6 running in the gym.

The treadmill bores and fear at the same time? The main thing ? to find the right approach and not be afraid to work hard. If you run just because it makes your coach, it's time to understand the types of running and start working for real. We collected 6 species of running on the track, which diversify your lessons.

A higher rate

Set the incline at 1% and for the workout do a 10-minute easy jog. Then set the speed for 2 minutes more value for Jogging, for example, 5 minutes per kilometer, if you warmed up at 7 minutes per kilometre. Run at this pace for 3-4 minutes. This is one round, do only 3-5 rounds.

Jogging wear

For the workout, do a 5-10 minute easy jog. Then set the incline at 1% and speed by 8 km/h Increases the rate of 0,125 km/h every minute until you run out of steam completely. So you will be able to increase muscle endurance and maximal volume of the lungs.

Intervals of half a kilometer

To warm up, do a 15-20 minute easy jog. Then run a mile at a speed of 75% of your maximum. Then was slowed to a jog for 200 m. This is one round, do only 6-8 rounds. This aerobic exercise will help you keep the pace in the competition.

Training with slide

To warm up do 10-minute easy jog. Then set the incline to 8% and run at maximum capacity for 30 seconds. Then decrease the incline to 5% and go in increments of 30 seconds. Then run 90 seconds in your race pace for 10 km, then walk for 2 minutes. This is one round, do 6 to 9 total rounds. This anaerobic exercise will help you gain stamina to overcome the rise.

Repeat advertising

For this exercise you want the TV. To warm up do 10-minute easy jog. Then during each ad unit accelerates 1-1. 25 minutes per kilometer. Repeat until you run out of steam completely.

Progressive intervals

To warm up do 10-minute easy jog. Then set the speed to 11 km/h and slope ? 1%. Run a minute. Then slow down to warm-up, run a minute. Then increase speed to 12 km/h and run for a minute. Continue alternating, each time increasing the speed by 1 km/h When it is not able to run a minute, reduce the interval to 30 seconds of fast running with 60 seconds slow, and keep going until he's wiped out completely. This exercise gives both and aerobic and anaerobic capacity.