exercises your muscles
Periodization of loads: how often to change the training program
Periodization of training is a necessary condition for achieving the desired result. About whom and under what conditions it is necessary to change the training plan, read the article.
This article will discuss a very important aspect of training, namely the question: how often do I need to change and adjust the lesson plan. A huge number of people starting to work out in the gym or fitness in general, note that at the beginning of training, namely the first 1.5-2 months, the body reacts quite actively to the load, and then this effect disappears and often there is a feeling that not only nothing happens with the state of the body, but even such indicators as endurance and strength also remain at the same level.
And one of the main mistakes of both beginners and many experienced trainees is the lack of a change in the training program. For years, people can do the same thing in the same order, and then say that training “does not work” and does not bring any effect.
At the heart of all this is such a concept as periodization of loads. And first of all, it is necessary to understand the theoretical component of this term.
What is load periodization Continue reading
How to choose the right weight weights for a girl
In order for the training to be not only effective, but also safe, it is important to choose the right weight. How to choose the weight of dumbbells and other equipment for girls at the beginning of training, read below.
And on this site, and on others, in the description of the exercises, you probably read something like this: “take dumbbells of the required weight” or “set the necessary resistance in the simulator” and many similar formulations. For already experienced visitors to fitness rooms, this task does not cause difficulties, but for beginners this can become a stumbling block, because an incorrectly selected weight of weights, on the one hand, can reduce the effectiveness of training, and on the other, lead to injury. So how do you find a middle ground? Continue reading
Posture as the foundation
We often hear this word, but what does it mean? Straight back? Lack of scoliosis? In this article, we will consider what components make up posture, how its formation occurs, and, of course, what affects its change.
Posture is a habitual laid-back position of a person’s body, which remains at rest and in motion. This is the definition that we will find in almost every exercise therapy book. But what or who defines this “laid-back position”, and why did it become “familiar”? This is where we should talk about the components that form the posture.
The human body has a rigid frame – the skeleton. The skeleton is both a support for muscles and ligaments, and a protector of vital organs and structures. A building called a “skeleton” is built according to certain laws, according to “floors” -segments, the correct location of which is designed to provide a minimum load on the muscles and ligaments in an upright position. Feet, lower limbs, pelvis, chest, neck and head – these are the very “floors”. If the “floors” are located correctly, one above the other, the body is able to perform movements in the joints with maximum amplitude, rationally and ergonomically move and maintain stability. This alignment is called “skeletal balance.” Continue reading
