Character Good Weight Training Program

Many people trained hard but not getting the desired results. This happens because they do weight training with the wrong technique and simply mimic the movement of people without knowing their true purpose. There are several things you need to consider when you are weight training, namely:

Short training sessions should
Maximum time weight training should be no more than 60 minutes. After 60 minutes, muscle building hormone levels and fat burning (such as growth hormone and testosterone) begin to decline. In addition, glycogen (stored carbohydrate) in the body that becomes the main energy source for muscle contraction is over. If you practice more than 60 minutes, you are wasting your time because the body had run out of the hormones or the source of the energy required for muscle formation. If you push yourself, then you will experience overtraining, a condition where your body does not recover from a specific weight training session. This leads to loss of muscle mass and strength.

Shorten the Rest Between Sets
Rest between sets is shorter (not more than 2 minutes) can increase the ability of the cardiovascular system and the most important is to maximize the output of growth hormone, the hormone burning fat and building muscle mass. In addition, this breaks the pattern also increases the effects volumisasi muscle and make muscles look hard and full.

Do not be Too Much Repetition
In each set of weight training, just do 6-8 reps. In this range of output growth hormone can be maximized. In addition, with 6-8 reps per set you will get pumping (blood flow to the muscles) that brings high nutrients to the muscle cells and helps the muscles recover more quickly and wake up again. Range reps also prevents you from the risk of injury from doing too many reps.

Must Progressive Exercise
Progressive means to add weight to the load each time the muscles begin to adapt to the previous load. For example, if you got used to using a weight of 15kg with 6-8 reps, then increase your load to be 20-25 kg with the same repetition. Better to increase the number of load rather than increase the reps with the same load. The main purpose of weight training program is to enhance the development of regular and progressive in increasing muscle mass and definition.

Need Exercise Variations
This is especially important if you want to get the added strength and muscle definition on an ongoing basis and to reduce boredom. Variations in practice that does not mean changing the total types of exercises in your program. Variations can be done by changing the movement with other movements that have the same or better functionality than the previous motion.

Must be Based Exercises Free Weight Exercises
Exercises based on free weight exercises can deliver maximum results because these exercises recruit more muscle fibers than using machines. In addition, the body is designed to move in 3 dimensions. If you use the machine, the body motion becomes limited and the muscle fibers are trained less. However, using a machine that does not mean exercise is not good for you. However there are several kinds of isolation exercises that require the engine to the development of your muscles.

Start weight training to understand how to practice good and true. Knowledge of good weight training techniques will help you get the most out of exercise you do. Happy practicing!

Source Dunia Fitness.com

7 Tips To Increase Your Weight

For some people, gain weight is not something easy to do. The most appropriate way to gain weight is by adjusting the diet well and also do weight training regularly. Well, here are seven tips to help you gain weight effectively.

So, it does not mean you should eat in a lot of super and super-heavy exercise to increase your weight. All you need do is to adjust your diet and exercise properly. Consider the following tips.

Count
Counting your calories per day is reasonable when you are trying to gain weight. To add to your weight, then you need to intake more calories. Therefore, begin to count how many calories you need and how many calories you intake each day.

Meal
Eating is the most important factor that you need to gain weight effectively. It makes sense that you need to eat more calories than you burn. After counting your calories, then if you still consume less calories than you need, start to increase your calories. But remember, consume a good calorie! Consume calories coming from carbohydrates good, good fats, and protein quality. Eat six meals a day is a good start. Breakfast, lunch, dinner, and 3 times a snack in between regularly throughout the day. Meat, chicken, fruit, milk, vegetables, cheese, and assorted types of nuts are good food for your consumption. What you eat will determine the success of the program adds to your weight.

Weightlifting
As already mentioned above, proper diet is important to increase your weight, but to gain weight then you should add muscle mass, not fat. therefore, you need to complete your program with weight training. To gain weight, do exercise regularly 3-4 times a week. Make sure you lift weights properly. Also give adequate rest periods for your muscles to recover before the train again at the next practice.

Weigh
Measure your weight at the end of the week. But do not be too happy once if you experience weight gain, especially if the increase is quite drastic. To add weight to the optimum, then you need to add muscle mass in your body, so make sure you also monitor whether your weight gain is caused by increasing your muscle mass or even your fat is increased.

Stay away from Bad Fats
Avoid bad fats like saturated fats and trans fats can increase your risk for heart disease and blood vessels. You want to gain weight, but you do not want to gain weight you gain only fat, right? To that end, limit the consumption of cookies, chips, candy, fried foods, especially junk food. Eat good fats, whether it be from tuna fish (and other sea fish), oil.

Drinking Enough Water
Drink 8 glasses of water a day is needed to keep you energized and optimize your body's metabolism. Dehydration can cause all sorts of health problems, including lack of stamina in the gym, so the results of your workout to gain weight even less.

Sleep is Enough
Expand your rest and sleep. This is one of the easiest tips to gain weight, but most often ignored. Sleep at least 8 hours every night your body needs to function properly.

How to Get Six Pack Abdominal

1.Sit up (exercises for the muscles of the upper abdomen)

Sit dikarpet then bend your legs, Cross your arms across his chest. Tighten stomach, then lower the body down, hold briefly, then returned to its original position. Do not make a move until his back touched the floor. Perform the movement slowly and controlled. On returning to the starting position stomach muscles tightened and feel the pressure on the abdominal muscles when the position of the body near the thigh.
For pennies can try 15-50 reps depending on how many times loe afford but to set I do not have too much.

Sit Up

2.Leg Raises (Exercise for lower abdominal muscles)

Lie flat on a bench and holding hands at the end of the bench behind your head. With legs slightly bent position, lift the legs so as to form an angle of 45 degrees. Hold briefly and slowly return to starting position. Keep your feet do not touch the bench.

Leg Raises

3.Side to side (Exercise for the side abdominal muscles)

Stand up straight with both hands holding the dumbbell. The position of straight arms at his sides. Slowly move your body to left side abdominal muscles to feel the pressure. Hold briefly, returning to the starting position. Slowly move your body to the right side abdominal muscles to feel the pressure. Return to starting position. When the body moves to the side guard to keep the body upright and not bending or leaning forward.

Side to side

4. consumption of nutritional foods that have protein levels and limit consumption of salt and sugar. Maximum use three tablespoons of sugar a day, because if more could be fat.

So little health info from this blog, hopefully useful to readers. Hopefully with exercises that tertatur and set the pattern of food, you get the stomach muscles that coveted six pack.

Increase the ability to run with the correct breathing

Increase the ability to run with the correct breathing-It seems that there is much confusion today to find the right way to breathe while running or jogging.

According to the text Physiology of Sport and Exercise by Wilmore and Costill written need to breathe increases in direct proportion to the intensity of work. If the workload lighter, such as brisk expansion of the lungs and breathe more deeply. The more severe the job, then the respiratory rate also increased.

With the exception of conditions such as asthma, breathing should not limit your ability to run or do exercises, and even harsher ones in practice. The volume of air entering the lungs is not a problem, this is the body's inability to pick up and use enough oxygen to meet the increased demand that causes you to run out of breath.

Many novice runners have been wrong perception to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. Although it is true that the air dryer and a cold when inhaled through the mouth, this will not cause problems unless you are prone to asthma.

I call it self-nasal breathing technique resulting in asthma who, because of inhaling through the nose is very limited volume of air that can be delivered to the lungs. I suspect breathing in this way have a negative impact on performance who ran the symptoms are similar to asthma, especially when increasing speed.

Runners should be inhaling and throw through his nose and mouth into the second to set the pattern or rhythm. According to Jack Daniels, a highly respected trainer and author of "Daniels Running Formula", the most elite runners breathe to the rhythm of 2-2. They breathe in while taking 2 steps and out while taking 2 steps. At the speed that they might turn to easily beat 3-3.

2-2 breathing rhythm

Left foot-begin exhale breath-right foot - continue exhale and then your left foot - began to breathe the breath and continue to inhale the right leg

One problem with this approach is the habit of always inhaling or discard sets foot at the same time, which some experts and coaches believe can cause side stitches. If you're one of those unfortunate runners prone to illness on the one hand, periodically try to alternately blow breath on your feet, or even change your breathing rhythm to blow back and forth at right and left feet. It becomes a little tricky because you have to adjust uneven breathing pattern 3-2 or 4-3 (breathe out more than breathing in).

3-2 breathing rhythm

Left foot-begin inhale Right foot continues to inhale, exhale left leg began, exhale and hold the right foot - continue exhale Left foot, then left leg began to breathe

According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lungs is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to breath, to leave residual carbon dioxide in the lungs who can hinder the delivery of oxygen in the next breath.

This will help if you train your breathing pattern while walking before you start running. Perform the above techniques to facilitate jogging and finally during the run.