Today, all professional bodybuilders, without exception, include pumping in their training program, as well as most amateur athletes who build and maintain the shape of their new body in gyms. Willingly or involuntarily, but almost everyone refused strength work in favor of pumping , even those who have no idea about pumping. What it is and why it is needed is the topic of our conversation. (more…)

Due to climatic conditions, more than 80% of people experience a lack of vitamin D. The body receives it when exposed to sunlight. Try replacing the treadmill with a walk or jog outside.

Oxygen activates mental performance, improves the processes of internal organs, improves immunity, and promotes weight loss. A regular increase in oxygen consumption, combined with physical activity, leads to the active breakdown of fats.

Running on the track at the gym is not the same as running in the park. Running with the help of a simulator differs from the classic one in that there is practically no proper pushing of the torso with the legs on the track. This is due to the fact that the simulator performs the function of pushing the body, and you only need to rearrange your legs. In addition, outdoor training is freedom and the choice of the route at your discretion. So, for psychological unloading, training on the street is preferable.

During outdoor training, you can combine any kind of physical activity: a short run, half an hour of martial arts, and at the end – yoga asanas and breathing exercises. Everyone can do what they love – without the restrictions dictated by a trainer or a group training program at a fitness club. Even an active walk around the city for 40 minutes is already a great load.

Popularization of a healthy lifestyle has had a positive impact on the number of well-equipped sports grounds in the courtyards of the city. Perhaps this is the easiest option for outdoor training. In almost every yard you can find bars, horizontal bars, crossbars and benches.

A more comfortable option for those who love running, Nordic walking or cycling. Here you can run crosses, do some exercises with the help of benches or trees.

The advantage of specialized sports grounds is that you will find all the attributes for a quality workout on them. In addition, a special running surface is a big plus. On it, the feet and joints will be less tired and receive a comfortable shock load.

The optimal time between eating and playing sports can be considered a period of 2.5-3 hours. It is important to say that not only a short break between food and training will negatively affect activity, but also a break of more than four hours. If this happens, the body has nowhere to take energy from

• Proteins: Poultry (chicken, turkey), lean white fish (tuna, cod), eggs.
• Sources of complex carbohydrates: vegetables (celery, lettuce, carrots), potatoes, rice.
• Vegetable fats (omega-3): flaxseed oil, olive oil, fish oil.
• Water must be present in the training process at all times.

Always start with a warm-up: this can be a light run on the terrain for about five to seven minutes.

The simplest exercises to perform on the street will be:

• push ups:
• • plank;
  • pull-ups;

  • jumping rope;

  • burpee.

Push-ups from the floor are one of the main exercises among group or personal programs in the gym. And at the same time one of the simplest. But many people forget that the body gets used to performing the same actions that do not bring results if you do not change and increase the load.

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Underarm fat in women is a common cosmetic problem that can be managed at home without resorting to surgery or other special procedures.

The accumulation of fat in this area is provoked by the following factors:

• excess body weight;
• low physical activity;
• incorrect posture;
• uncomfortable tight clothing.

It is important to start with the fact that it is impossible to selectively lose weight in certain areas of the body, and in problem areas, the process of weight loss occurs more slowly. However, if your goal is to reduce underarm creases, there are some methods you can use to help speed up the process.

Proper nutrition

A healthy balanced diet is the basis, without which it is useless to rely on sports, massages and cosmetic manipulations. Include more vegetables, fruits, protein foods, and healthy fats in your diet. Limit your intake of processed foods, sugar, and saturated fats. Control portion sizes and avoid overeating, keep a calorie deficit.

Exercises for the muscles of the shoulders and back

Strength training that targets the muscles in the shoulders and back can strengthen these areas and give you a toned look. Regular exercises such as pull-ups, push-ups, variations of dumbbell presses, and side raises will help build muscle and reduce underarm fat.

cardio

A super effective way to burn calories. Choose the type of activity you like. For example, long walking, running, swimming, cycling or exercise on the simulator. Try to give it at least half an hour a day.

Regular activity

In addition to training, it is important to constantly maintain physical activity. Simple measures like taking the stairs instead of using the elevator, walking or cycling instead of driving can burn even more calories.

Massage

Use massage movements or special massage tools to stimulate blood circulation in this area. This will help improve lymphatic drainage and reduce swelling, which helps break down body fat.

Cosmetic procedures

There are several cosmetic methods that can reduce underarm fat. It must be understood that these procedures can give limited results and should be used in conjunction with proper nutrition and physical activity. Here are a few of them:

• Cavitation : With the help of low frequency ultrasound, fat cells in the armpit are destroyed. Destroyed cells are removed from the body naturally. Reduces fat volume and improves body contour.
• Lipolytic injections: special preparations are introduced that contribute to the destruction of fat cells.
• Liposuction: A surgical procedure that removes fatty deposits. Liposuction can be an effective method for removing underarm fat, but it is an invasive procedure and requires a recovery period.

Any cosmetic procedure should be carried out under the supervision of an experienced specialist and be tailored to individual needs. Results and effectiveness may vary depending on many factors, including the degree of body fat and the individual characteristics of the organism. Therefore, it is always recommended to consult with a professional before making a decision on cosmetic procedures.

How to squat correctly

Squats are considered one of the most effective exercises to tighten your legs, and buttocks and get beautiful hip relief. At the same time, incorrect execution can lead to injuries and improper muscle development. (more…)

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