Plank exercise

Plank exercise

Plank is an effective static exercise aimed at strengthening many muscle groups, in particular, the abdomen, thighs and buttocks. Get the result will help only compliance with the rules of performance and regularity of training. Plank helps to strengthen the muscular corset, improve the tone of the body, as well as increase stamina. However, such exercises are not suitable for inflating muscles and creating relief.

Use of the Plank exercise

Strengthening of the body and development of the muscular corset. First of all, the muscles of the abdomen and back are involved. Correct execution causes the neck muscles to work, which makes it possible to improve and strengthen the posture. Planck uses shoulder muscles, biceps, calves and buttocks.

Plank exercise
Plank exercise

Increase in concentration. Regular strength exercises for women improve concentration. Planck allows you to concentrate as much as possible on your feelings, which improves its effectiveness. In addition to physical endurance, this kind of exercise trains character and gives self-confidence, because not everyone can do it.

Reducing the abdomen and improving the waist. Plank is the most effective way to remove a sagging belly and wrinkles at the waist. To get the maximum result, you should additionally use cardio workouts, power loads and observe proper nutrition.

Such an exercise is indispensable for people who have problems with back, arterial pressure or contraindications to classical exercises on the press (twisting). Despite the relative safety, you should consult your doctor before performing the strap.

Plank exercise variation
Plank exercise variation

Advantages of the Plank exercise:

  • Regular execution of the rack will bring an excellent result after a few weeks. The body will become more fit, and the muscles are stronger and more enduring.
  • Planck employs almost all the muscles of the arms, legs, back, abdomen and neck.
  • To perform, no special sports equipment or clothing is required.
  • You can make a stand at home.
  • The exercise will take 3-5 minutes a day.

Disadvantages of the bar: beginners are able to stand no more than 15-30 seconds, after which there is a shiver in the whole body, indicating a muscle overload.

Exercise progress

From the side the execution of the bar looks very simple. However, keeping the weight of the body on the hands and toes is difficult enough, especially if everything is done correctly. For the first time doing the exercise should be under the control of the trainer or in front of the mirror. This will allow you to monitor the correctness of the exercises.

Plank exercise technique
Plank exercise technique

The order of the bar:

  1. Perform an easy warm-up, which will warm up the muscles and prepare the joints for exercise.
  2. Take the emphasis lying down.
  3. Raise the body, placing emphasis on the hands or elbows and toes. It must be parallel to the floor.
  4. During the exercise, you should keep your back straight, the whole body should be stretched in a straight line. It is important to maximally strain the muscles of the abdomen and buttocks – this will improve their elaboration. It is necessary to avoid sagging the pelvis or lifting it upwards – this significantly reduces the effectiveness of the exercise. The head should be kept evenly, gazing at the floor in front of you.
  5. In the course of the bar, the legs should be kept together. However, if there is no physical preparation – you can put a little foot, which will facilitate the exercise.
  6. Keep this position until the trembling in the body, until enough strength.
Plank exercise
Plank exercise

This is a classic kind of bar that is suitable for beginners. However, there are many varieties of this exercise that will improve the efficiency of muscle training.

Kinds of Plank exercise

Stand on the elbows. The performance is very similar to the classic bar, but the emphasis is on the elbows. It is important to sustain as much time as possible.

Lateral stand. The exercise is performed on the side. The body is held on one elbow and the side of the foot. It is important to keep a straight line, avoiding bulging or sagging. Repeat the exercise on the other side.

Side Plank exercise
Side Plank exercise

Stand on one leg. The starting position is a classic bar, but one leg is raised. Repeat the exercise on different legs.

One leg Plank exercise
One leg Plank exercise

Plank with an outstretched arm. Take an emphasis lying, the body is raised on the toes and hands. One hand goes up. It is important to ensure that it is flat and parallel to the floor. To sustain in such position a maximum of time, and then to replace a hand.

Plank with an outstretched arm
Plank with an outstretched arm

Plank with the transition. The starting position is the standard bar. Then, you move to the side rack on one side and on the other. In each position, stand for 10 seconds.

Plank with a turn. Position – the standard bar, with the emphasis on the right hand, and the left rises with the simultaneous turn of the body. The hand must be kept exactly perpendicular to the floor. Repeat the exercise on the other side.

Plank with a turn
Plank with a turn

Optimal rack length

It is difficult to indicate the optimal time of the rack. It depends on the physical strength, endurance and preparedness of a person. It starts with a small – 15-30 seconds, each time extending the duration of the exercise for 5-10 seconds.

Plank is an effective exercise that involves many muscles. It helps to strengthen the muscular corset, develop strength and endurance. Such an exercise will suit both professional athletes and beginners in sports.

Best plank exercises:

How to accelerate muscle growth

How to accelerate muscle growth

In this article, you will learn how to accelerate muscle growth. Do you want to improve your body? Do you want to burn fat even while resting? Then you need to quickly build muscle mass. If you have always dreamed of strong and bulky muscles, this article will help you with this.

Muscle Gain: An Effective Procedure

To make muscle fibers grow faster, you need to follow these tips:

  1. Give your muscles more load.

You must understand that muscle growth requires a special provocation. You need to increase the working weight or the number of repetitions in the approach, because it will positively affect your muscles.

Our body quickly becomes accustomed to stress, so you should avoid it. You have to amaze your muscles in every lesson, and they will thank you with good results and growth.

Think, if you will perform the same number of repetitions at each workout and work with the same weight, then this will be enough for a full muscle training? The answer is simple: of course not! If you want to pump more arms, then you should gradually increase the weight of the barbell / dumbbell.

  1. Perform 6 to 10 repetitions.

6-10 repetitions in the approach will help to significantly accelerate the growth of muscle tissue. This repetition range will ideally affect your body.

  1. Make a maximum of 6 sets per muscle group.

Perhaps many will disagree, but this is true. You should not overtrain the muscles, because in this case, hormones are released, which destroy them. No more than 6 approaches to the muscle group.

  1. Eat lots of food.

Nutrition for muscle growth should be regular and quality. Strengthened workouts form microtrauma in the muscles, so you need to give them more material to repair. There is one important point – the right diet for an athlete should be aimed at increasing muscle mass without adding subcutaneous fat.

  1. Eat more protein.

The more protein your diet contains, the better your body will grow. Protein is only the main building material that helps to cure microtrauma of muscle fibers. In addition, not just to heal, but to build!

If you are interested in the answer to the question of how much protein you need to eat daily, use the following formula:

Daily protein protein = your weight x 2

how to speed muscle growth

Consider foods that contain a lot of proteins:

  • A) meat;
  • B) fish;
  • B) eggs;
  • D) cottage cheese;
  • D) cheese.
  1. Do not give up fat.

You can not completely give up fat, because they help produce testosterone. Your diet should be about 10% fat. Create the right diet that will contain 30% protein, 60% carbohydrates and 10% fat.

  1. To drink a lot of water.

As a rule, a large part of our body consists of water. Fluid is very important for increasing strength and endurance. Drink 10 cups 300 ml per day.

  1. Do not overdo it with heart surgeons.

Cardio has a bad effect on muscle growth, because their goal is to burn adipose tissue. If you want to dry, then do it after strength training. But if you have a goal to gain muscle mass – 5 minutes of cardio after a workout will be enough for you.

  1. Healthy sleep.

Muscle growth is impossible without a good sleep. Muscles grow only during rest, and there are several reasons for this:

  • A) growth hormone is best excreted during sleep;
  • B) due to slower metabolism, cell regeneration and growth are accelerated;
  • B) muscles get more blood.
  1. Less nervous.

Stress negatively affects the muscle fibers, namely destroys them. This is due to the release of the hormone – cortisol.

How to increase muscle mass
How to increase muscle mass

Muscle growth workout

Of course, each of the novice athletes saw experienced “pitching” perform many isolating exercises or Planck exercises. After what they saw, the newcomers included such an exercise in their training program, and the results from them are completely unnoticeable. The fact is that isolation exercises are necessary for training a certain part of the muscles (for grinding).

To increase muscle volume, you need to use only the basic methods, because they have the following advantages:

  1. Several muscle groups are involved.
  2. Increases the production of anabolic hormones.
  3. It burns more subcutaneous fat.
  4. The body releases endorphins.
  5. Sex life is improving.

With this approach, you increase not one muscle, but the muscle mass as a whole. The body is under severe stress and tries to adjust to the stresses for the next session.

Muscle growth workout
Muscle growth workout

Let’s look at the most important exercises that will help to fully grow:

  1. Click on the bar while lying down. High-quality inspection of the mammary glands, as well as the front deltas and triceps.
  2. Click on the bar with a narrow grip. The main load is on the triceps, but the work includes the chest and the delta.
  3. Deadlift. Lumbar pylons, buttocks and hamstrings pumped.
  4. Squats. Buttocks and quadriceps are being studied.
  5. Pull the bar. The widest muscles of the back, as well as the biceps, are built up.
  6. Bench press. Work includes deltas, triceps, and upper pectoral muscles.
  7. Lifting barbell for biceps. Pumped biceps, as well as the load falls on the forearm.
  8. Thrust to the chin. Loading deltas as well as trapezium.

Using basic pumping methods, you will quickly reach your goals. The main thing is to follow the recommendations, and the results will not be long in coming.

The 6 fundamentas of muscle growth:

How to quickly gain muscle mass

How to quickly gain muscle mass

There are many people with fast metabolism (lean body) and it is very problematic for them to gain muscle mass. If you have a desire to become bigger and stronger, then you need to give up other types of workloads and concentrate on mass-gathering.

Now you have several new tasks, namely: to revise your strategy of training, to eat hard and have time to recover after training. This article will answer the question of how quickly to gain muscle mass or read the article about how to accelerate muscle growth. Study all the recommendations and become “rolling” as soon as possible.

Exercises to gain muscle mass

The first thing you need to know is how to train properly. Use only basic exercises, because they involve many muscle groups, thereby increasing the production of testosterone. Do a deadlift, squats with a barbell and a bench press – these exercises have a positive effect on the growth of muscles. Try to increase the strength, because it will help improve the stimulation of muscle growth.

Do not feel sorry for yourself

Your training should be as intense as possible. Do not spend more than 45 minutes, but during this time you have to do all the exercises. In each exercise, do 3-4 approaches, between which there will be 1 minute of rest. You must understand that the body quickly gets used to the loads and you need to surprise it in every possible way.

Follow the technique of execution

Bench press
Bench press

You can never increase the muscles if you do the exercises incorrectly. Perhaps you have not mastered some exercises yet, but this does not mean that you need to instill the wrong technique from the very beginning. At first, use a small working weight to understand all the subtleties of the exercise. Only after the movement is well mastered – begin to work with the optimal working weight.

Do not train the same muscles on each workout

A lot of Novikov on the question “why do we need a gym” answer that for pumping biceps, press, pectoral muscles. They think that the beauty of the figure depends only on these muscles and exhaust them to every exhaustion.

Understand the important rule – alternate muscle groups in the classroom. Otherwise, you will damage your muscles or they will not grow.

Try doing this as follows:

  1. The first training is the pumping of the back and biceps.
  2. The second training – breast and triceps
  3. The third training is pumping the legs, shoulders and the press.

Get rid of stagnation

If you do the same thing, you will not notice the proper progress. Add working weight, reduce rest between approaches, change exercises in places. You should correctly think over your training program and change it at least once a month. Record your progress in the training diary and follow your progress. When you see that you are stuck in one place, then reconsider the approach to classes, nutrition and rest.

Let the muscles relax

Before you find out the answer to the question “how fast to puff up” you need to understand how this process is going on. Rest is of great importance, because muscles grow during sleep. You must sleep at least 7-8 hours a day. In addition, if you sleep well, you can excel in the gym, because muscles like breathing after strong stress.

How to Eat for Rapid Muscle Growth

Nutrition for muscle growth
Nutrition for muscle growth

If you want to build muscle mass, then you need to reconsider your diet. From now on, you will follow a sports diet, which means consuming large amounts of protein, carbohydrates and reducing the level of fat in the diet.

Consider the basic rules of proper nutrition:

  1. Eat foods with high calorie content. You need natural products that contain a minimum of sugar, flour and fat. In your diet should be 30% protein, 60% carbohydrates and 10% fat. Proteins are found in meat, cottage cheese, eggs and fish.
  2. Eat more than usual. When your goal is to gain muscle mass, you will have to eat at least 5 times a day. In addition, increase portions, because your body needs more building material.
  3. Do not wait for a feeling of hunger. When you want to build muscle mass, you need to constantly replenish the body. Do not wait until, there is a feeling of hunger, and nourish your muscles regularly.
  4. Apply sports nutrition. Protein cocktails will help increase the amount of protein in the body, amino acids will contribute to improved recovery, and creatine will allow you to work more intensively in training. You should understand that sports supplements can help to achieve a good result, but without proper nutrition it is impossible.
  5. Drink plenty of water per day. You must understand that our body consists mainly of water. Drink at least 2 liters of fluid per day. Exclude any soda, as well as alcoholic beverages.

How to gain muscle mass for hardgainer:

Healthy morning exercise

Healthy morning exercise

Morning – this is the most important time of the day, because it depends on your mood and performance. Morning exercise is useful for health, because it will allow you to recharge, get a rush of endorphins, and also improve your health.

Basic rules for a beautiful figure

Every person who wants to be slim, positive and athletic must comply with the following rules:

  1. Before breakfast you need to drink a glass of warm water with a slice of lemon.

Drop the habit of brewing coffee after waking up. Warm water with a lemon will start metabolism, and also will prepare an organism for a working day.

  1. Do not skip breakfast.

This rule is obvious, but many do not adhere to it. Breakfast is like fuel for a car. If you ignore the morning meals, then there is no question of a productive day. The body will not get the required amount of carbohydrates and minerals, so you will feel tired throughout the day.

In addition, if you refuse breakfast, this can cause frequent snacks throughout the day.

  1. Do morning exercise.

Every day should begin with gymnastic exercises. People who are used to doing exercises for weight loss, do not suffer from excess weight and feel healthy.

Healthy morning exercise
Healthy morning exercise

Advantages of morning exercise

If you stick to such a plan for 21 days, then this will develop a habit. This approach will help your health and shape.

Advantages of morning exercise:

  1. Even if your occupation lasts about 5-10 minutes, it will contribute to the complete awakening of the body.
  2. When you do exercises on an empty stomach – it helps to burn fat tissues as quickly as possible. At this point in the muscles a low level of glycogen and fat burns many times faster.
  3. You will saturate cells with oxygen and improve blood circulation. This will allow you to be cheerful all day long.
  4. On an empty stomach you can qualitatively work out and gain the muscle mass of the bark.
  5. If you actively spend the morning, it will help recharge the endorphins and serotonin. You will have a good mood and reduce the risk of getting stress.

Start training

Many are wondering how to do exercises to lose weight. The answer is simple: gymnastics, yoga, aerobics, fitness are suitable for morning exercise. If only training would bring you pleasure, and you could cope with a thoughtful complex of exercises.

Do not start to be heavily loaded during the first classes, because it is fraught with severe pain in the muscles, as well as stretching. In consequence, you will lose the desire to engage and strength for training.

The first week should be used moderate load, so that the muscles are accustomed to stress. You need to get up 30 minutes earlier, because the ideal charging time is 20-30 minutes. The first days you should not rush to increase the load. Ask, go to the kitchen, drink warm water with a lemon, and then start to warm up. After you feel a surge of energy – start doing the exercises.

The main thing is to approach the desired result gradually and after 7 days you will notice that the morning has become much more pleasant.

Exercises to awaken and burn fat

Let’s look at the most important exercises for losing weight and good health:

  1. Squats.

Squats are an excellent exercise for weight loss, because during the run, almost all the muscles of the body. With the help of this method, it is possible to improve metabolic processes in the body, burn subcutaneous fat, work out leg muscles, and also improve the appearance of the figure. If you feel that you can sit down more than 50 times per approach, then use additional weights. Take a dumbbell in light weight – this will increase the effectiveness of training.

First of all, do 3 sets of squats 25 times. This will allow you to shake your body well.

  1. Work with a skipping rope.
Jumps with a skipping rope
Jumps with a skipping rope

Regular jumping on rope will help burn excess fat and strengthen your heart. To make the exercises not seem monotonous, use different types of jumps:

  • A) standard jumps (spring knees and bounce on the toes);
  • B) change your legs (change your leg during each repetition);
  • B) jumps on one leg (mark the time and jump on one leg).

You fill 4 sets of 50 repetitions. This way will allow you to diversify your activities and qualitatively load your muscles.

  1. Prorolling the press.
Prorolling the press
Prorolling the press

Every girl wants to have a beautiful and flat stomach. On this basis, the charge for weight loss should include a complex for the press:

  • A) twisting on a hard surface (20 times);
  • B) lifting the legs upwards in the reclining position (10 repetitions);
  • B) pulling the knees to the chest in a lying position (10 repetitions).
  • Do this complex 3 times, resting for 60 seconds after it is completed.
  1. Running on the spot.
Running on the spot
Running on the spot

To fix the result of all exercises, run the race in place for 5 minutes. After that, go to the kitchen and have breakfast.

Morning exercise is good for your health, but before you begin classes, clean up your diet. Take breakfast for foods that contain high levels of carbohydrates and protein (porridge, meat, vegetables).

Fat burning morning workout:

Why strengthen the muscles of the bark is important?

Why strengthen the muscles of the bark is important?

Want to have a beautiful body and a healthy spine, to maintain flexibility for as long as possible? For this corresponds a muscles of the bark, and we will share tips on how to strengthen the muscles of the bark.

What is the muscle of the bark

This is a group of muscles of the body and pelvis, the area where the center of equilibrium is located. They are responsible for maintaining in good condition and stabilizing the back, thighs and pelvis.

Weak muscles of our body can cause poor posture, cause back pain and increase the risk of injury to domestic or sports.

Strong cortical muscles are important for every person, since this is:

  1. Increased support and protection for your back.
  2. Better control of movements.
  3. Improved balance.
  4. Correct, beautiful posture.

Every person’s back is subjected to different loads every day. If the muscles of the body are weak, they do not resist it. Then the load on the ligaments and joints increases, which leads to their overload and premature wear. In the future, damage to tissues, the emergence of chronic fatigue of the spine and back pain.

During sports, the back becomes a vulnerable place. If the muscles of the body are weak, loads on other muscles can lead to trauma to the back or waist. Each complex movement is preceded by contraction of the muscles of the cortex, which means that to achieve the best performance in various exercises like morning exercise and increase the strength of the blow, you must regularly train these muscles.

You need to exercise these muscles in order to:

  1. Improve intra-abdominal pressure.
  2. Prevent stagnant phenomenon in the pelvic organs.
  3. Lock the spinal column that supports our back in the right condition and gives our posture an attractive look.
  4. There was an outflow of venous blood from internal organs, and to strengthen the general condition.

Exercises that will help strengthen the muscles of the cortex

Now we know why strengthen the muscles of the barkConsider ways to strengthen them. First of all, regular and correct training is needed for this. An important condition for performing movements is the correct position of the trunk and pelvis. During classes, breathe freely and deeply, do not hold your breath. Control it with the abdominal press to get the maximum effect. The basic exercises that develop these muscles can be carried out anywhere, since they do not require special conditions and additional funds.

The exercises that help strengthen the muscles of the cortex
The exercises that help strengthen the muscles of the cortex

Some simple tips on how to boost muscle bark:

1. Training of the abdominal muscles with the help of direct lifting of the body.

Lie on your back, bend your knees and rest on your heels, pull your socks on yourself. The loin should be pressed tightly to the floor. Hands stretched along the body. Pull the abdomen and lift the head first, and then the trunk so that the shoulders come off the floor. Then you can raise and lower the body or stay in this state for 30 seconds. In this case, breathing should be slow and calm.

2. Stretch with the rotation of the body along the spine.

Find the deepest transverse abdominal muscle, squeeze it and keep a tight all-time workout. It is deep from the navel to the chest.

Lie on your back, bending your knees, and pull your heels as close as possible to the buttocks. Shoulders firmly pressed to the floor. Then try to lower both legs in one direction to the floor as far as possible. Lower only while feeling tension, but not pain. Stay in this position for three breaths, then take the original position. Do the same in the opposite direction.

3. The bridge.

This exercise is for the gluteus and other muscle groups. Lie on your back, bend your knees. Keep your hands parallel to your body. Do not bend your back too much, but do not press against the floor. Raise the hips first and align them with the knees and shoulders. Stay in this position and take a deep breath three times. Return to the starting position and repeat this exercise several times.

4. Retention of balance, we train the muscles of the back.

Be on your knees and put your hands on the floor so that your hands are under your shoulders. Head and neck are in line with the back. The abdomen is retracted. Raise one arm and the opposite leg so that they are on the same straight line with the back. Take a deep breath three times. Then return to the starting position. Do the same exercise by lifting the other arm and leg.

5. Strengthen the muscles of the arms, shoulders, chest, back and abdomen with a stretch.

Tips to strengthen the muscles of the bark
Tips to strengthen the muscles of the bark

Lie on your stomach so that your chin touches the floor. Legs touch, feet together. Keep your arms outstretched as far as you can. Deeply inhale and lift the chest, arms and legs (which remain straight) at the same time. During exhalation, lower the limbs simultaneously.

These exercises are very important for strengthening the muscles of the bark. But in order for the posture to be correct, and the spine healthy only physical training is not enough – you need to monitor the position of your back constantly – while walking, when you are standing or sitting.

At home core workout:

Best exercises with a skipping rope

Best exercises with a skipping rope

In today’s world, sport has become very popular. Many people, due to their ecological situation, try to get involved in a healthy and right way of life. There are a lot of options to restore physical fitness and maintain health. In this article we will talk about skipping – exercises with a skipping rope. It is impossible to say that this universal sports projectile was forgotten by us since childhood. Just because of their employment, not everyone thinks about the benefits of such a simple device.

People are used to the fact that for a beautiful, sporty body you have to pay considerable sums in gyms, buying a subscription and paying for work to a personal trainer. Nobody denies the use of such sports. Even professional athletes constantly use the rope in their training. In some countries, skipping still has its own federations, and competitions are held for this sport.

Training of boxers do not pass without exercises with a skipping rope. They help to develop the endurance and coordination that fighters need in the ring. Hard work – to stand up against a strong opponent and constantly maneuver, moving away from the blows. Also volleyball players, basketball players, gymnasts, athletes and many other athletes can not do without half an hour of training with this projectile.

Benefits of skipping

Basically, the beautiful half of humanity is interested in how to lose weight thanks to the skipping rope. Everything is very simple. With the rope, you can burn more calories than during swimming, cycling and running. Scientists have conducted research and determined a simple formula: a person weighing 70 kg for 1 hour of jumping burns 720 kcal, if in one minute it performs 130-140 repetitions. Thus, a 10-minute jump with a rope is equivalent to a cyclo-cross at 3 km, running for 2 km and swimming with brass for 12 minutes.

Positive result:

  1. Excellent warm-up of all muscle groups. 5-10 minutes of easy jumps perfectly prepare the body for the basic strength training or will be an excellent charge in the morning.
  2. Improve physical performance. The muscles of the bark, back, shoulders, buttocks and muscles of the press actively work.
  3. Active burning of fatty deposits with a prepared training plan and proper nutrition.
  4. Improving the condition of the musculoskeletal and vestibular apparatus. Such activities develop coordination, dexterity and improve overall health.
  5. Strengthens and tones the heart muscle and not only. Cardio with a rope develops the airways. Thanks to this, blood circulation is accelerated and metabolism is restored.

Contraindications and disadvantages of training with a rope

The best exercises with a rope – an excellent alternative to attending the gym, a good physical shape, and the loss of extra pounds. Such classes are advocated by doctors and fitness trainers to quickly achieve results in restoring health, excellent physical fitness, and maintaining the achieved level. Do not forget that each person has individual health indicators, and such training will be contraindicated in some cases.

Training exercises with a skipping rope
Training exercises with a skipping rope

There are both temporary prohibitions and categorical contraindications to jumping, and this applies not only to cardio with a rope. The temporary prohibitions include:

  1. Pregnancy, the period after childbirth.
  2. Obesity is 2-3 degrees.
  3. Jumping right after eating.
  4. Stretchings, bruises, injuries.
  5. Migraine pains.
  6. The reasons for which it is strictly forbidden to engage.
  7. Visual impairment, illness and eye trauma.
  8. Varicose veins.
  9. Unstable blood pressure.
  10. Diseases of the cardiovascular system.
  11. Injuries of joints.
  12. Diseases of the musculoskeletal system.


Jumps in one place can soon tire of their monotony. Trainers are advised to use a variety of techniques, change approaches and positions. Such training helps to improve results, develop dexterity, endurance and even will give excitement in overcoming the next task in view.

training exercises with a skipping rope
Training exercises with a skipping rope

The best exercises with a skipping rope:

  1. Jumping standard on two legs.
  2. Alternately on each leg.
  3. With the raising of the knees.
  4. The technique of jumping is “step”.
  5. Intense crushing of the lower leg.
  6. “Boxing reception” – the rope is scrolled on the sides of the body.
  7. Double and triple revolutions of the projectile for one jump.
  8. Cross arms during rope rotation.
  9. Moves to the sides and back and forth.

This is a small part of the existing exercises that help, how to lose weight thanks to the rope, and keep the body in tone. A properly selected technique, a drawn up plan and a healthy diet will soon bring results. Hateful pounds will go away, and the body will become sporty and strong.

10-Minute Jump Robe Workout

Hands Training: 5 Ways to Pump Up Your Biceps

Hands Training: 5 Ways to Pump Up Your Biceps

Not all training programs are equally effective. These five workouts for the biceps are guaranteed to help increase its size, regardless of your level of fitness or fitness goals!

This may sound too loud, but most of the guys who visit the hall want to have mighty hands. Despite the fact that this is a relatively small group of muscles, large and beautiful biceps are of great importance for most men.

The main movement to increase the biceps is flexion of the arm, but there are many options that involve the three main parts of the biceps: a long head, a short head and a brachialis. In the proposed trainings, current and effective techniques for biceps growth are collected, which make them unique! By changing the speed and the number of repetitions, using a refusal training, you can take a training session for beginners and make it basic for recruiting.

What you should not forget: When your elbows are taken beyond the plane of your body (as when doing flexions on Scott’s bench), the long head of the biceps is not able to fully stretch, so these types of exercises better engage the short head. However, when the elbows are in the plane of the body (as when sitting dumbbells are bent), the long head is completely stretched, which allows you to lift more weight. Changing the position of the hands along the body when bending the arms with the bar, you get the ability to shift the emphasis of the load and use different versions of the same exercise.

Also, you can try exercises that change the position of your hands (grasp) – whether it’s supination (palm up), pronation (palm down), or neutral (palms facing each other). These seemingly small differences have a big impact on what part of the forearm will be loaded more.

One more thing: you do not have to be a guy to get the most out of these workouts. For many, they can be tedious, regardless of the level of training and training experience, but still we encourage girls to try them!

Weight training

Biceps pumping
Biceps pumping

Pulling up with a shift to the side is not the most suitable basic movement for the biceps. If you want to start with an exercise that allows you to work with the maximum weights, then, of course, this should be lifting the bar to the bicep standing.

Read the article about how much it’s needed to drink water after training.

Use a grip on the width of the shoulders to engage both biceps heads. In the following exercises, you should change the position of your hands and elbows: when bending hands sitting on an incline bench, a longer head is stretched better, while performing exercises on the Scott bench (platform) is well suited for a short head.

Neutral grip (the grip that is used when performing the “hammers” exercise) perfectly loads the underlying brachialis under the biceps, and the reverse (direct) grasp accentuates the load on the brachiodialysis (the brachial muscle).


These training schemes only contain working sets! Do the right number of repetitions, but never bring your workout to the limit!

Choose the weight required to achieve muscle failure in the given repetitions. This training program uses the method of reverse “pyramid”, in which you reduce the weight in each subsequent set, while increasing the number of repetitions. It is very important to bring each set to the full fatigue of the muscles.

If you are dealing with a partner, do several forced repetitions in the hardest set of each exercise (choose the first or second set). If you do not have a partner, make a drop-set in the last set of each exercise: when you reach a muscle failure, reduce the weight by 25 percent and perform a few more repetitions.

Weight training

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a standing post 4 6-8, 6-8, 8-10, 8-10
2 Bending of hands sitting on an inclined bench with dumbbells alternately 3 8, 8, 10
3 Bending of hands on Scott’s bench (“music stand”) alternately with dumbbells 3 10, 10, 12
4 Bending of hands on the lower block with a rope handle 3 10-12, 10-12, 12-15
5 Bending of hands on the lower block with a back grip with a straight handle 3 10-12, 10-12, 12-15

Training with supersets

Training biceps with supersets
Training biceps with supersets

This training involves all parts of your biceps, and even your forearms. Supersets increase the intensity of your workout by increasing the number of repetitions, which leads to the effect of pumping (a sharp rush of blood to the muscle). The bending of the sitting hands has a shorter amplitude of motion, and, therefore, must be performed after full (full-amplitude) flexing of the standing.


Choose a weight that you can use to achieve muscle failure by performing a specified number of repetitions. Use the same weight for all sets in the exercises (weight for each exercise should be selected individually). Bring each set to the point of muscle failure.

Exercises “hammers” perform both hands simultaneously, bending hands with dumbbells – alternately.

Exercises in supersets are divided into pairs, rest only after you have completed both.

  • Training with supercells
    An exercise Number of Sets Number of repetitions
    Hand bending with an EZ-shaped neck 3 12
    Concentric folding of hands with a bar sitting with a narrow grip 3 To failure
    An exercise Number of Sets Number of repetitions
    Bending the hand on the bottom block 3 12
    Bending of the hand with a dumbbell on Scott’s bench (“music stand”) 3 12
  • 3
    An exercise Number of Sets Number of repetitions
    Exercise “hammers” 3 12
    Flexion of brushes with a bar with an emphasis in a bench 3 15

Training for beginners

Biceps training on an incline bench
Biceps training on an incline bench

This training program consists of three exercises: in the first of them you have the opportunity to use heavier weights. In the last exercise in one set, bend your arms at the same time, in the next exercise – alternately, to find out which method is more suitable for you.


Choose a weight that you can use to achieve maximum muscle fatigue, but not to achieve muscle failure during the first month of training. The first two exercises are performed on the principle of “pyramid”: weight gain occurs from the first set with a decrease in the number of repetitions in the following.

Training for beginners

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a standing post 3 15, 12, 12
2 Bending of the hands on the biceps machine 3 15, 12, 12
3 Bending of hands sitting on a bench with dumbbells at the same time 2 12, 12

Exercise with emphasis on the peak of the biceps (long head)

Exercise with emphasis on the peak of the biceps
Exercise with emphasis on the peak of the biceps

When you bend your arm at the elbow, the bicep is shortened, and its height is called the “peak”. The longer the longer the head of the biceps, the higher its peak. This training is aimed at developing a long head and increasing the peak of the biceps.


Choose the weight with which you will reach a muscle failure for the number of repetitions specified in the program. Training is built using the “pyramid” method: you add weight with each set, while reducing the number of repetitions. To achieve complete muscle failure should only be in the last set of each exercise.

Exercise with emphasis on the peak of the biceps (long head)

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a bar with a narrow grip 4 12, 10, 8, 6
2 Bending of hands sitting on an inclined bench with dumbbells alternately 3 12, 10, 8
3 Bending of hands on the lower block with a rope handle 3 12, 10, 8
4 Concentric flexing of the hand with an emphasis on the knee 3 12, 10, 8

 Exercise with an emphasis on the short (inner) head of the biceps

To achieve ideally developed biceps, you should not count only on exercises aimed at increasing the long head. In order to shift the focus to the short head of the biceps, you should use different angles when flexing relative to the torso.


Choose the weight with which you will reach the muscle failure of the number of given repetitions in this block.

Pumped biceps
Pumped biceps

The training program assumes the use of the same working weight for all three sets. Try to fulfill all the planned repetitions in each of them (but do not stop if you can do more). You should use a lighter weight in each subsequent exercise (to increase the number of repetitions).

Exercise with focus on the short (inner) head

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a bar while standing with a wide grip 3 8
2 Bending of hands on Scott’s bench (“music stand”) 3 10
3 Hand Crossover in Crossover 3 12

Training Council

When performing flexion, keep your hands pressed against the body. If you push them forward in an attempt to raise the weight more, the front beams of the deltas will remove some of the load!

Common types of injuries that occur in heavy workouts

Common types of injuries that occur in heavy workouts

In this article we will consider the occurrence of injuries during training, their types, as well as various methods of treatment and prevention that will help prevent their re-emergence in the future.

The best way to avoid injuries during heavy and debilitating workouts is to make sure that you do not have health problems and your body works optimally. Whenever there is damage (trauma), you must be able to determine the source of the pain, whether it is the muscle, joint or pinching of the nerve. If you are injured, you will not be able to train at full strength. Below is an overview of the most popular and common injuries and injuries.

Easy stretching of the muscles

A small stretching of the muscles, obtained when working with heavy weights, will usually pass by itself within a few days or a week. Usually rest and use of a massage cushion is enough to restore normal muscle condition. Light stretching often occurs when the muscle due to fatigue or lack of recovery after a previous workout can not cope with the increased load.

Read the article about biceps training.

Medium and heavy sprains

Back injury
Back injury

If you used a fairly heavy weight, and the load on the muscles was very high, it can cause stretching medium or severe. This leads to extensive damage to the muscles and the formation of scar tissue, which can change the nature of muscle movement and biomechanics of the joints. For the elimination of such injuries, massage, myofascial techniques (soft manual massage) or active restorative techniques, in which the spasms are removed and the normal nature of the movement of muscles and biomechanics of the joints, are well suited. Rest and massage roller are not very effective in such cases.

Damage to the joints

In more serious injuries, not only the muscle but also the joint is damaged. Such injuries are common when lifting heavy weights and cause damage in the spine or sacroiliac joint. With irritations of the joint or articular bag, a reflex muscle spasm occurs around the damaged area, which is called muscle “splinting”. In this condition, the muscle protects the joint from further movement, since it can cause severe pain. This is very similar to when you break your arm and put a tire on it, but your body does it naturally. Fixing the joint is a more difficult task. The main goal is to restore normal movement in the joint, but the muscle next to it can be in a state of severe spasms. Thus, in order to begin treatment of the joint, you first need to relax the muscle. After this, the manual therapist will help restore normal joint movement. This may take several weeks, depending on the severity of the damage.

Lumbar injuries

Lumbar injuries
Lumbar injuries

One of the most common types of injuries is damage to the lower back (lumbar region), and, as a rule, it is associated with the intervertebral disc and nerve. A slight rupture can form in the disc, which leads to the formation of a small bulge, which can press on the nerve. Individual scientific studies have established that it is the inflammation formed by the rupture that causes pain and irritation, and not just the pressure of the disc on the nerve.

One theory explains this by the fact that the inflammation of the disc produces free radicals that irritate the myelin sheath of the nerve and cause pain in the leg, also called sciatica. In order to reduce the inflammation caused by damage to the disc, and reduce the level of free radicals that cause nerve irritation, you should consume vitamin E and selenium, which are excellent antioxidants. If the disk strongly presses on the nerve, then traction therapy will be a good way to reduce its pressure. However, in very severe cases, the operation is the only solution, recovery in this case will take several months.

When problems with the muscle, joint, disc and nerve are completely eliminated and they are again functional, it is important to do exercises for prevention and rehabilitation that will return the muscles strength and elasticity.

Knee pain
Knee pain

One of the most important conditions for a strong lower back is the training of small stabilizing muscles that support the spine. For this ideal isometric exercise is ideal, as the bar, and all sorts of movements from Pilates.

A few tips for avoiding injuries in heavy workouts:

  • When you lift the bar from the floor, keep it as close to the body as possible. The farther the rod is, the stronger the load on the lower back. This is explained by the law of “lever”.
  • when you are squatting, pulling or doing a press over your head, put on a weightlifting belt, this will help reduce the burden on the lower back.

Train with joint and muscle soreness:

6 best products for muscle growth

6 best products for muscle growth

In this article, you will learn about the most suitable products for muscle growth, their characteristics and useful properties.

Do you want to gain a few pounds of “clean” muscles? Training in the hall is only one of the stages to achieve this goal. The foods you consume provide the body with various nutrients necessary for the muscles to function, grow and recover. A diet high in protein and moderate – carbohydrates and fats will be an excellent way to achieve your goal; However, if you do not know how to make it correctly, be sure to include these 6 products for better muscle growth.

Product No. 1. Spinach

The sailor Papai from the popular cartoon was right – spinach (and also beets) is very useful, it contains a high number of nitrogen compounds, such as nitrates, that contribute to the production of nitrogen oxide or NO. Natural nitrates are involved in the creation of nitrate-nitrite-NO pathways (conversion of nitrate-nitrite to NO), increasing the amount of NO in the body.


Increasing the level of NO leads to greater vasodilation (the process of expansion of the blood vessels due to relaxation of their muscular wall), which helps to accelerate the delivery of nutrients to the muscles that work. Nitrates also increase work capacity and endurance, reduce muscle oxygen consumption and improve the rate of their reduction. Spinach contains about 250 mg of nitrates in 100 g, which is half the daily consumption rate.

Read the article about injuries that occur in heavy workouts.

Product No. 2. Whey protein

Whey protein
Whey protein

This milk protein is justified on most food lists for muscle building. Whey protein is considered to be the best sports supplement among protein powders and protein mixtures, since it contains a high amount of essential amino acids (amino acids that the body can not produce on its own) and branched chain amino acids (BSAAs), which are important and necessary factors for muscle growth. The intake of whey protein leads to a sharp and rapid increase in the blood plasma amino acids, which makes it an ideal food immediately after the completion of training.

Studies confirm that the use of whey protein leads to an increase in muscle mass by increasing protein synthesis, accelerating recovery after performing exercises and maintaining the immune system during heavy training loads. Use whey protein as a convenient source of “fast” protein to cover your daily needs, and as an additional meal before or after your workout. Most whey proteins contain between 20 and 30 g of protein per serving.

Product No. 3. Protein casein

Protein casein
Protein casein

The next protein, isolated from whey, casein also contains a full set of amino acids. But instead of fast assimilation, as with whey protein, casein has a slow and constant release rate of amino acids. In practice, clinical studies have established that to fully assimilate casein, the body takes about 7 hours, which makes it an ideal source of protein for overnight use. Slow release of amino acids leads to a stable positive nitrogen balance (ie anabolism), while the rate of protein synthesis – respectively, and muscle growth – remain constant while you sleep. One study on this topic found that taking 40 g of casein at bedtime leads to a steady increase in the amino acid content,

You can consume casein alone or in combination with whey protein, as is often found in protein mixtures. Also, casein is found in large quantities in fat-free cottage cheese.

Product No. 4. Cashew Nuts

Most of us use walnuts or almonds, but cashews are an excellent alternative! Cashew nuts serve as an excellent source of saturated and polyunsaturated fats, approximately 8 g per 100 g of product. Saturated fats serve as the basis for cholesterol, which is the base compound in the production of natural testosterone. Studies have found that diets with low fat lead to a decrease in testosterone levels, a decrease in muscle mass and an increase in body fat on the stomach.

Cashew Nuts
Cashew Nuts

If your goal is to build muscle mass or get rid of excess weight, eliminating fats from the diet will not be a true and useful solution. Natural fats help to maintain muscle mass, burning sugar and fat in training, and not protein (ie muscles).

Eat a handful of nuts during the next meal, you can also use natural cashew oil instead of peanut butter. And adding a little cashew in porridge or pie, you will get not only tasty, but also useful food!

Product No. 5. Red meat

Red meat, following the whey protein, is one of the best products for muscle growth! Not only does it contain a large amount of natural protein (approximately 23-25 ​​g per 100 g of product), it also serves as an excellent source of nutrients necessary to increase muscle mass. Red meat includes creatine , the most important substance for muscle growth, which provides high-energy phosphates with the process of resynthesis of ATP. The presence of creatine in the body stimulates important factors of muscle growth, such as the production of hormones, including testosterone and growth hormone.

Red meat
Red meat

Red meat contains a high level of gem iron (non-protein part of hemoglobin), which takes a direct part in the delivery of oxygen to the blood cells, as well as large doses of vitamins B6, B12 and zinc. In order to provide the body with a high protein content and a small amount of natural fats, prepare a lunch for a lunch of lean (low-fat) red meat.

Product No. 6. Squash


Protein is the most important element for muscle growth, but we should not forget about carbohydrates, as they play a key role in providing the body with energy during training, and also contribute to the process of recovery. Carbohydrates in the muscles are stored in the form of glycogen, which is consumed during exercise in the hall. After training, the level of glycogen, as a rule, decreases. This decrease can also be observed in the morning, as the body consumes glycogen during sleep to supply energy to the processes of muscle recovery and growth.

Squash is a kind of pumpkin, and will be an excellent alternative to more traditional starchy carbohydrates. It contains about 10 g of carbohydrates and 1 g of fiber per serving (about 200 g). It is also a rich source of minerals, including potassium, iron, magnesium and vitamins – antioxidants A and C.

9 most undervalued tips for training your hands

9 most undervalued tips for training your hands

Are your hands dangling in your sleeves? Do you dream with powerful and embossed hands? With these simple and effective tips, you can quickly increase the size and strength of your  and biceps!

You can exercise for a long time in the gym and still have a biceps in 36 cm, although even minimal knowledge combined with heavy workouts will help you reach a girth of 42-45 cm.

If you really want to change something, then it’s time to take up the theory. Begin by reading about 9 often ignored tips for increasing your arm muscles, and you will realize that knowledge is as important as training in the hall.

Council number 1. Highlight the training of hands a single day

Pumping biceps
Pumping biceps

One of the most popular ways in the preparation of a training split is the integration of large and small muscle groups into traction or jumper days. As a rule, together they train the back – the biceps or the chest – the triceps, and for many athletes this combination gives a good result. However, there is an opinion that muscle groups that train in the second place, due to body fatigue, receive insufficient load, and therefore show a much smaller result in growth.

One way to correct this situation is to allocate a separate day for training your hands. In the absence of heavy presses and drafts, which were performed earlier and took a significant part of your strength, you can approach this training rested and full of energy, which will allow you to train much more intensively. Also, you will have the opportunity to use heavier weights, which is an additional incentive for the growth of hands!

In order to ensure a complete recovery, it is recommended to put a rest day before and after training your hands. The organization of the training split will become a little more complicated, but you will get a win in the long run.

Tip # 2. Do heavy workouts for your hands

Workout for biceps
Workout for biceps

Begin training with exercises in which you will be able to use larger weights. After warm-up for triceps workout, it is better to apply such basic exercises as a barbell press with a narrow grip or push-ups on the bars, where the load falls on all three beams and will be 2-3 times higher than using more isolating exercises.

For the biceps, bending the hands on the bench or bending the hand with the knee stop will not be a very suitable exercise at the beginning of the workout, because you can use much more weight when lifting the bar to the biceps standing with EZ – curved or conventional neck. The exercise that you do first in the training of hands, has a significant impact on your final results, so carefully think about what it is better to start training!

After you have decided on the basic exercises, you should correctly choose the weight of the projectile. Do not use too light weights, if you want to increase the strength and size of the muscles – for these purposes the weight with which you can perform 8-10 repetitions is good!

Tip # 3: Use different exercises

Shoulder-width elbows are the ideal position for bending hands. But, as in bench press lying or deadlift, there are different options for doing the same exercises that can increase the growth of your biceps.

When the elbows are outside the body body, as when doing flexions on the Scott bench, the long head of the biceps can not fully stretch, and therefore the focus of the load shifts to the short head. In a position where the elbows are pressed to the sides (or are next to them), as in flexion, the long head is completely stretched, which allows it to contract much more when lifting.

You can also shift the focus of the load by changing the position of your hands. Using the grip of the shoulders already, you heavily load the long head of the biceps, since it is located above the short one. Accordingly, with a wider grip, the short head of the biceps is more strongly involved.

Tip # 4. Include exercises with a weight above your head to load a long head of the triceps

French press for triceps
French press for triceps

Training of different muscle groups has its own specific features and differences, which must be known and taken into account. For the development of a large and strong horseshoe triceps, exercises where the weight will be above the head are best.

Read the article about products for muscle growth.

The long head of the triceps, which has the largest volume, is maximally stretched only when the arms are above the head, and the more the muscle is stretched, the stronger its contraction! Extensions with a barbell, dumbbells, a block above the head accent the load on the long head. There are special simulators that also repeat this movement.

It should be noted that when the arms are positioned perpendicular to the body, for example, when extending the arms with the bar above the head lying (French press), the long head of the triceps gets a good load, but if you perform the French press not on a horizontal but on an incline bench the beam will be used even more!

Tip # 5. Change the grip for maximum bicep growth

One of the best ways to increase the volume of your hands are simple flexion with the bar back grip (supination), in which the biceps contraction occurs.

However, hand flexors consist not only of the biceps arm muscle, but also include a certain number of other muscles. Brachialis is located deep under the biceps, but increasing its size will also help increase the total arm volume.

In order to use the brachialis, you should perform the exercise “hammers”, which uses a neutral grip (palms look at each other), and hands are parallel and pressed to the sides. This exercise can be performed using a block simulator or dumbbells.

Brachiodialis (shoulder muscle) provides the thickness of the upper forearm, and is also included in the work when performing “hammers”, but it is best used when using a direct grip (pronation) in the bending of the hands.

Tip # 6: Do not move your elbows

A common mistake that occurs when training triceps is to increase the distance between elbows, especially at high loads. If you do push-ups from the floor, on the beams, press a narrow grip or french press, always make sure that the elbows do not “walk” and are tightly fixed relative to each other, while maintaining the load on the triceps.

This is especially difficult to do when using large weights, since elbows under load begin to diverge sideways. This involves the connection of the muscles of the chest and shoulders, which negatively affects the effectiveness of the triceps exercise.

For maximum results, you should choose a weight at which you can keep your elbows in one position while keeping them still for the duration of the exercise.

Tip # 7: Do not lift the weight too high

The most common mistake in training biceps is the situation in which people try to lift the weight as high as possible in order to achieve a peak reduction in the biceps. The full amplitude of the movement must be observed, but lifting the weight too high is often done using the front deltas, which removes some of the load from the biceps. That is why, while observing the right technique, which assumes that the elbows should be slightly pressed to the sides, flexing the arms with the weight makes it possible to bring it approximately to the height of the shoulder.

But many athletes, in order to raise the weight even higher, lead the elbows forward, and this leads to the fact that the movement from a purely isolating one turns into a multi-joint movement. At the top of the lifting phase, partial relaxation of the biceps occurs, which leads to a decrease in the load.

To better isolate the biceps, only move one joint, and do not forget to keep your elbows pressed to your sides.

Tip # 8. A little bit about pumping

Pumping biceps on the scott's bench
Pumping biceps on the scott’s bench

This is a powerful and popular way to get incredible muscle load. Pumping is best achieved by a high repetition load, in which the blood fills the target muscles, presses on the borders of the muscle fascia (the connective tissue that surrounds the muscle cells), which leads to their increase. This method is best suited for the end of a heavy workout.

Heavy workouts cause processes that are called myofibrillar hypertrophy, in which structural damage to muscle fibers occurs with their subsequent growth. Low loads fill the cells with liquid, but do not necessarily cause fundamental damage to the muscular structures. Therefore, to achieve the maximum result, use both methods. If at the beginning of a workout you train hard, then leave some energy for pumping at the end of the workout.

Tip # 9: Do more hands training

Triceps exercise
Triceps exercise

Large muscle groups, such as back and legs, require heavy and intense training, after which a long period is required to restore them. For small muscular groups this time will be much less, not without reason many athletes train calves and press 2-3 times a week.

If you have the strength, time and desire, you can add additional training of hands to your training process.

Approximately it can look like this:

  • Day 1: Breast – Triceps.
  • Day 2: Recreation.
  • Day 3: Back – Biceps.
  • Day 4: Rest.
  • Day 5: Legs – shoulders.
  • Day 6: Biceps – triceps.
  • Day 7: Rest.

If you decide to train your hands twice a week, then the training should be done differently by choice of exercises, and by intensity. You can also use such training techniques as negative repetitions, supersets or drop-sets.

How to get bigger forearms: