pump up the
How to make round biceps: tips on how to pump biceps at home and in the gym
This question is mainly asked by men who are interested in making their hands large and embossed. These athletes are easy to calculate in the gym, because their favorite equipment is the barbell. Their favorite exercise is lifting the barbell to bicez. But this is not the only simulator that helps to build rounded protruding biceps. Other biceps exercises and options for pumping up biceps are in this article.
Where is the biceps
When you strain your arm in your forearm, you see a small bulging ball. It is of different lengths and structures. This is the extensor muscle of the forearm, that is, biceps. Consists of 2 heads: external and internal. Under them is brachialis – the flexor muscle. In the exercises on the hands, when we lift the weight, we use the brachialis, and when we extend the elbow joint – biceps. Continue reading
A selection of books that every fitness practitioner should read
The books will be useful both for those engaged in fitness individually, and under the guidance of a personal trainer. Each of them is a direct guide to action that will help bring the body into perfect condition. The selection includes the best publications devoted to various topics – power and cardio loads, stretching exercises, nutrition. Ready collections of programs for daily classes are also not forgotten.
New Bodybuilding Encyclopedia
The book must be in your library in any case, because its author is Arnold Schwarzenegger. Despite the fact that it was written in 1985, it is still a manual for all fitness practitioners. Its 5 sections (volumes) describe in detail: Continue reading
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