Fitness

Read our recommendations and find out how you can stay fit at home, at work, or even on vacation! We will show you how to care for such a valuable item as your body. Follow our 5 tips and you will look beautiful and athletic!

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EXERCISE 1: HORIZONTAL PLANK

• Muscles worked : transverse abdominal muscles
• How to perform the exercise : Lean on your forearms, lift your pelvis as shown in the image, strongly contracting your abs and buttocks and slightly rounding your lower back. Legs are fully extended. At first, you can rest your knees on the floor.
• Breathing : Breathe normally throughout the exercise.
• Safety measures : Do not bend, abduct the pelvis well, keeping the abdominal muscles and buttocks tense throughout the exercise.

• Repetition : 3 times 30 seconds each with a 30 second recovery break.

EXERCISE 2: SIDE PLANK

• Muscles worked: transverse abdominal muscles and oblique muscles large and small.

• Performing the exercise: Lie on your side and rest on your elbow, hand on the floor, fist clenched. Raise your pelvis and hold this position for a while. As you inhale, pull your navel inward towards your spine, trying to relax the muscles in your shoulder girdle. The angle between the top of the body and the elbow on the floor should be 90 °.

• Breathing: Breath normally throughout the exercise.

• Safety Precautions: As in the previous exercise, keep your abs and glutes tense throughout the exercise.

• Repetition : 3 times 30 seconds each with a 30-second recovery break.

EXERCISE 3: RAISING THE BODY

Increasingly, in the courtyards and stadiums you can meet a group of young people who enthusiastically twist somersaults and perform such exercises on the uneven bars that one is amazed at the strength, agility and flexibility of the human body. This is nothing more than a new, fashionable and very popular trend in fitness – Street workout.

Street workout paired
STREET WORKOUT – WHAT IS IT?
This is a form of physical training. The peculiarity is that the training is carried out on the street, and horizontal bars, parallel bars, wall bars serve as simulators. Sometimes everything that can be found on the street is used as sports equipment: trees are successfully replacing a horizontal bar, well covers are dumbbells, and a soft lawn is a sports mat.

Street workout for girls
HOW IT ALL BEGAN
The USSR can be considered the progenitor of modern Street workout. In Soviet times, horizontal bars were installed in almost all yards, and the TRP standards were mandatory for everyone. But the massive hobby for workout began with the fact that several American boys posted videos of workouts on the street on the network. And away we go … The idea of ​​unusual activities that make it possible to demonstrate dexterity and strength, many liked.

Street workout on uneven bars
STYLES AND DIRECTIONS
There are attempts to somehow organize the styles, break the workout in directions, taking into account the peculiarity of the execution of the elements. So, conditionally, the following styles can be distinguished:

Ghetto workout – focused on repeating the same exercise frequently. Exercises with a slowdown in time, when the athlete keeps the body in a stance due to muscle strength, also belong to the same style.
Handstand – this style includes all exercises performed in a handstand: push-ups, walking on hands, spichagi (power outputs in a handstand).
Jimbarr is a style originally from Colombia. It combines all the exercises on the horizontal bar: acrobatic sketches, holding the body in an unusual position, stands and candles on the horizontal bar, dismounts, turns and somersaults. In addition to muscle strength, the athlete requires incredible agility and flexibility.
However, it is not possible to clearly distinguish all styles of Street workout. And athletes usually do not dwell on one style, but use elements of all kinds.

Exercises on the horizontal bar
STREET FITNESS FOR EVERYONE
The workout is gradually turning into a powerful sports movement with the well-recognized abbreviation SW. The main goal of the movement was successfully formed by the athletes themselves: to give each person the opportunity to develop strength and spirit, to try on a healthy lifestyle.

Street workout is related to fitness by the fact that preference is given to the development of one’s own body. Do you want to lose weight? Workout will help you lose those hated pounds. Looking to build muscle? Watch some workout videos. Such muscles are every man’s dream.

Street workout is a real sport at its best: effective, interesting and accessible for everyone!

There is no wonderful way to perfect your glutes right away. This can be done with exercises that target the muscles of the buttocks at home. If your ass has a minimum of muscles, there can be no question of any beautiful shape. Dieting and burning fat won’t help either. The buttocks will simply shrink slightly and be flabby. The only thing you can do here is to set aside a couple of hours a week for exercise. It is not difficult, and the result will please not only you! Try it!

EXERCISES FOR THE HIPS

Exercise 1.

Starting position. We rest on our knees and elbows: the palms are turned inward, the elbows are under the shoulders, and the knees are under the hips.

Exercise. It is necessary to raise the leg bent at the knee to the level of the pelvis and again lower it almost to the floor.

Important: When you lift your leg, your upper body and thigh should be in line. And in order not to cause lordosis of the sacral spine, strain the abdominal muscles.

• Beginners: 3-4 sets of 4-7 times, then change legs
• Prepared: 4-5 approaches 14-22 times, then change legs

Exercise 2.

Starting position. Stand straight, stretch your arms forward, spread your legs shoulder-width apart, pull your shoulders back.

Exercise. Bend your legs. Pull your pelvis back as if you were about to sit in a chair. Tilt your upper body forward slightly for alignment. Then return to the starting position.

Important: in the semi-squat position, the buttocks should not be lower than the knees.

• Beginners: 2-4 sets of 4-7 times
• Prepared: 5-6 approaches 15-23 times

EXERCISE 3.

Starting position. Lie on your back with your legs bent at the knees, rest your heels on the floor, put your hands along your torso.

Exercise. Place your hands on the floor and lift your pelvis. The hips and upper body should be in one line. Then lower the cabinet back down to the floor.

• Beginners: 3-4 sets of 4-7 times
• Prepared: 4-5 approaches 14-22 times

EXERCISE 4.

Starting position. Lie on your back and, bending your knees, rest your heels on the floor, put your hands along your torso.

Exercise. Keep your pelvis in a raised position and straighten each leg in turn. The hips should be level with each other, and the pelvis should remain raised.

• Beginners: 3-4 sets of 4-7 times
• Prepared: 4-5 approaches 14-22 times

EXERCISE 5.

Starting position. Lie on your stomach with a towel under your stomach for support. Put your legs together and bend at the knees, let your head rest on your hands.

Exercise. First, tighten the muscles in your glutes, legs, and abdomen. Then try raising your knees a couple of centimeters off the floor. Return slowly to the starting position.

Important: Raise your knees slowly, not abruptly.

• Beginners: 2-4 sets of 4-7 times
• Prepared: 5-6 approaches 15-23 times

You sleep at least 8 hours a day, exclude fast food from your diet, and try to visit the gym regularly. The extra centimeters slowly melt away, and the muscles acquire a beautiful relief. The result is achieved slowly, but it is! Want to speed up the process?

As practice shows, following only basic recommendations is not enough to do fitness really effectively. To get the most out of your workouts, take note of our tips.

1. COMBINE AEROBIC AND STRENGTH EXERCISES

The importance of both types of exercise should not be underestimated. The former develop the endurance of the heart, blood vessels and the body as a whole, the latter – the strength of bone tissue and strength. Ideal balance: 60% of the workout is aerobic exercise, 40% is strength. At the same time, the latter are best performed at the beginning of the training, since they require more carbohydrate consumption.

2. DO NOT LOAD ALL MUSCLES IN ONE WORKOUT

Make a work plan outlining the days of the week and muscle groups that will be used on those days. For example, Monday: shoulders, back, abs; Tuesday: abs, back, biceps, triceps, etc. This approach allows you to effectively work out each group and gives you time to recover. At the same time, it is advisable to load the muscles of the back and abs at each workout.

3. WORK WITH A COACH

Your investment in a personal trainer pays off quickly. But if it is not possible to always work with a specialist, spend at least the first few weeks in individual training. You will assess your form, learn the basics of fitness and get a workout plan.

4. INCREASE THE LOAD

Muscles quickly adapt to the load: the exercises that recently wore you down may become ineffective today. Don’t get stuck in your comfort zone and look for new approaches to your workout. For example, do the usual exercises in reverse order.

5. REPLACE FAST CARBOHYDRATES WITH SLOW ONES

Fast carbohydrates, found in most sweets and fruits, soft wheat products and baked goods, provide us with energy for a couple of hours maximum, while slow carbohydrates provide 3-4 hours. Therefore, before training, it is better to have a snack with vegetables, unprocessed cereal porridge and other “energy” dishes.

6. EXERCISE IN THE MORNING

Especially if you want to lose weight. In the morning, the body burns more calories, and fitness energizes the whole day.

7. EXERCISE HARDER, BUT SLOWER

“Feel” every movement. The muscles are loaded more when you exercise slowly.

8. ACHIEVE MUSCLE BURNING

The burning sensation is a consequence of capillarization, which provides an increase in muscle mass. Strive for this feeling, but don’t overdo it. The pain that borders on the burning sensation will not lead to anything good.

9. WARM UP THE BODY AFTER EXERCISE

Go to the sauna or bath. If you don’t have enough time for such pleasure, take a hot bath. Deep heating will remove unnecessary substances from the body and quickly restore muscles.

10. KEEP YOUR GYM BAG FOLDED

This is an incredibly healthy habit. When all the things are assembled, the likelihood that Laziness will come up with an excuse not to train is much lower.

By following these simple tips, you will greatly increase your training efficiency. A personal trainer will give you more useful recommendations.

“What is sports nutrition for?” – perhaps this question was asked by everyone who at least once came into contact with fitness. Only a specialist – an instructor or an experienced athlete can give an exhaustive answer to it. 

WHAT IS SPORTS NUTRITION

A balanced diet combined with regular exercise is a versatile formula to meet your personal athletic goal. The result will not be long in coming if you fulfill both points of this condition by 100%.

Most people have difficulty in shaping their diet. Calculation of proteins, fats, carbohydrates and other nutrients is not an easy task that requires special knowledge and qualified support.

Experts have found a solution – they released sports nutrition, a special class of food products in the form of dietary supplements. Its assortment includes preparations containing the necessary components for the formation and maintenance of good physical shape.

Why do you need to take

Sports nutrition is your personal assistant on the way to your dream figure. It replenishes the balance of nutrients in the body and, depending on the type of product, contributes to an intensive set of muscle mass, weight loss without harm to health, quick recovery after exhausting workouts, etc.

Sportpit is suitable only for those people who have had physical activity or are engaged in bodybuilding for a long time. Before thinking about taking it, you need to set a goal and start playing sports systematically: train for an hour at least 3 times a week.

It is not recommended for beginners in fitness to immediately take sports nutrition. For the harmonious development of the muscles, the body’s own resources are sufficient at first. However, if exercise has become a part of your daily routine and you feel the need for additional nutrients, you might consider taking a sports nutrition supplement.

HOW TO CHOOSE SPORTS NUTRITION

FOR MUSCLE GROWTH

Protein shakes. A sports nutrition product that is 85-100% pure protein. It is in great demand among athletes seeking to gain muscle mass.

Carbohydrate blends. Supplements designed for lean people with fast metabolism. They increase lipid and muscle tissue, and also normalize all metabolic processes in the body.

SLIMMING

Fat burners. Weight loss mixtures. They contain omega-3, L-carnitine, guarana, caffeine, which stimulate metabolic processes and break down fats.

Amino acid complexes. The supplement is based on split proteins, including BCAA amino acids, which are not synthesized by the body on its own. They are involved in the absorption of nutrients and counteract the accumulation of fat.

RECOVERY

Vitamin and mineral supplements. A large number of physical activities wears out the body and leads to a deficiency of vitamins and minerals. Supplements replace their quantity and support immunity.

HOW TO DRAW UP A NUTRITION PROGRAM

Please consult your doctor and fitness instructor before taking sports nutrition. The products have a number of contraindications. Together with specialists, you can choose the best supplement option and calculate the dosage taking into account the characteristics of your health. As a rule, sports nutrition is taken under the supervision of a personal trainer during exercise, one hour or just before training.

The team of experienced trainers of the Mango club provides comprehensive fitness support: from drawing up an individual training program to a specific nutrition and sleep plan.

Sign up for classes – achieve an amazing fitness effect with the support of a personal trainer!

Beginners are wondering – what exercises to start with? We answer: with those that use the maximum possible number of muscles – multi-joint or basic. It is the “base” that helps to gain muscle mass and increase strength. Any training program is based on these exercises.  

“GOLDEN THREE”

Allocate the “golden three” of basic exercises:

1. Bench press.
2. Deadlift.
3. Barbell squats.
4. In combination, these exercises allow you to work out the largest muscle layers: the shoulder girdle, back, and legs. The entire training process is based on them, they lay the foundation for future muscle volumes.
   

   BASIC OR INSULATING?

   Newbies in the gym often ignore basic fitness exercises and put more emphasis on isolation exercises. The latter work out a specific muscle group, therefore, to build up volumes, it is more efficient to perform exactly the “base”. You need to focus on insulating later to give the muscle relief.

   Progress in working weights is important for muscle growth, not maximum weights. Basic exercises involve up to 70% of the muscle groups in the body. The body is unpleasant when it is so stressed, and in response, it turns on protective-compensatory mechanisms that trigger the growth of muscle mass.

   At the same time, muscles do not grow locally, as with isolated exercises, but in a complex manner. All layers are trained, not just biceps or triceps.

5. THE ADVANTAGES OF THE “BASE”

   1. The entire muscle mass is comprehensively worked out, all body systems are trained.
   2. Anabolic ( testosterone ) and corticosteroid hormones ( growth hormone ) are released into the bloodstream.
   3. More nutrients are consumed, which means more fat cells are burned.
   4. The coordination of movements is being honed.
   5. The level of hormones of happiness rises, the mood improves.
   6. Metabolism accelerates, aging mechanisms slow down.
   7. Movement maximally corresponds to the anatomy of the human osteoarticular system, therefore, the risk factor during exercise is minimized.
   8. A lot of energy is consumed, since several muscle groups work at once, distributing the load among themselves.
   9. The ligamentous and articular apparatus is strengthened, as a result of which the muscles grow faster.

   WHERE BEGINNERS GO WRONG

   Thoughtless exercise on an unprepared body may not give results or even harm. So that the efforts are not in vain, you need to correctly set the technique of training. It is advisable to consult with a trainer to design an optimal training program with the correct combination of exercises.

   Also, do not forget: to achieve maximum results, it is worth combining training with proper nutrition. With an integrated approach, the effect will not belong in coming.

   BASIC TRAINING PROGRAM

   It is optimal for the first time to carry out Full Body workouts with the involvement of the main muscle groups. We recommend that beginners adhere to the circular format of classes according to the following scheme.

   Circular format

   1. Squats.
   2. “Army” bench press standing.
   3. Pull-ups. If you find it difficult to pull yourself up, we recommend using a gravitron. It will allow you to correctly put the pull-up technique.
   4. Hyperextension. The need to use additional weights is determined individually.
   5. Hanging leg raises or resting on the forearms in the simulator. It is advisable to start by lifting the legs, bent at the knees.

   Working approaches are best repeated 12-15 times. No refusal. If you’re a beginner, rest up to two minutes between exercises. There should be no more than 3-4 minutes between laps.

   During one workout, the number of laps with working approaches can vary, but in the first stages, there should be at least two of them.

   Warming up

   Warm-up all joints before each workout. perform lightweight exercise options that will occur in further training. Use minimal or no weight at all.

   If the interval between warm-up and working weight is long, do another warm-up lap at 75% of your working weight. Eliminate weightless exercise.

Along with muscle mass, the level of subcutaneous fat will certainly increase. This is our nature: the prevailing anabolism in the body does not allow us to build muscle without gaining extra fats and carbohydrates. There is no other way. The larger our body becomes, the more substances it needs. Including those, we are trying to get rid of.

The sculpted body of experienced bodybuilders is the result of muscle drying. To get rid of the gained subcutaneous fat, you need to reduce the level of glycogen, which is responsible for storing carbohydrates. By burning off stored carbohydrates, we get lean and clean muscle mass. But is it that simple? Let’s figure out how to “dry” properly.

WHERE IS THE TIPPING POINT?

Standing oblique muscles of the abdomen and abs cubes you get, reducing the amount of body fat to 8-12%. It is not recommended to reduce it harder – you will achieve the opposite desired effect. Our body is a complex system, a “computer”. Approaching the critical point, it responds with overcompensation. For example, there was 15% subcutaneous fat, with titanic efforts you reached 6%. The brain receives the SOS signal and, in order not to be dying, makes up for the losses. And with a margin – in case of a new shake-up. Now, together with the usual 15%, in your body – 18%, or even more subcutaneous fat. Don’t terrorize yourself!

MEN’S BODY DRYING

Drying the body provides for special nutrition and a set of exercises that develop the relief of the muscles. These exercises include a variety of bench presses, weighted squats, reverse crunches, deadlifts, etc.

As for nutrition, the main rule here is to reduce, but in no case exclude carbohydrate intake. Reduce the size of the usual portions, maintaining the habit of refreshing 4-6 times a day. If you feel that there is not enough energy for a productive workout, divide your daily diet into 7-8 meals – it will be easier for the body to endure the load.

Reduce carbs gradually while maintaining protein levels. Protein is especially important during drying. Make it a rule: 60-70% of protein should come with low-fat food, the remaining 30-40% – with sports nutrition.

FEMALE BODY DRYING

The rules for women’s athletic training during the drying period are no different from those for men. A different matter is with nutrition: the fair sex must reconsider the usual diet.

Let’s start with protein. The daily dose for a woman of average weight (50–55 kg) is 100–120 g. The more you train, the more muscle volume becomes, and at the same time the body weight. Accordingly, the body requires more protein: for every 10 kg of muscle mass, at least 60 g of protein should be provided, ⅔ of which comes from sports nutrition and animal foods.

A small number of fat calories for exercising women will also do no harm. The main thing is not to exceed the norm, 10% of the total daily calorie intake. Protein calories should be about 60-65%, carbohydrate – 25-30%. In total, during the drying period, a woman needs 35-40 kilocalories per day for each kilogram of weight.

Eat small meals, but often, 5-6 times a day. Long intervals between meals slow down metabolism, which ultimately leads to obesity. Perform energy restructuring gradually. During the first week of drying, consume 40% of carbohydrate calories per day, during the second – 35%, on the third, you can go to the recommended 25-30%.