Recommendations from the most creative American coaches will help you to correct your mistakes and try some interesting techniques, which train stars, power lifters, speed geniuses and titans of technical progress.
1. Measure Your Opportunities
Sometimes you need to make yourself a test. A fitness test works better than trying to challenge yourself or somehow measure your progress. Regular checks bring you closer to the right path, help overcome the desire to stop or surrender. Here is one of McDonald’s favorite tests that you can perform anywhere. Set the timer and run 100 burrs. First, wring out, then stand up and jump out of the floor, at least 10 centimeters.
Repeat the test once a week and try to at least slightly shorten the execution time each time.
2. Prepare muscles for pulling
To prepare for pulling up, hang on the bar for 30 seconds with a strained press. Then try to do the same, but already bending your arms at an angle of 90 degrees. When you get to do 3 sets of 30 seconds, you can try to pull yourself up.
3. Choose the right pace
For a warm-up run, run for 25 minutes at a calm pace. Then accelerate a little every two minutes. Add the pace gradually, so that in the 40th minute to run fast enough.
After the 45th minute, run at maximum speed while there is a strength. After that – 5 minutes of running at a calm pace. Repeat this workout every week.
4. Try different methods
.Alvin is simply obsessed with new training techniques and developments in the field of fitness equipment. Its innovations are always quite effective. No matter how he changes the training of his clients, their results always improve. That’s what he recommends.
Do not watch the clock
Interval training is always done on time – you perform exercises, and then rest. Cosgrove prefers training on heart rate. You work until your heart rate is 85% of your maximum, and then rest until your heart rate drops to 65%.
The more intervals you can make in 10 minutes, the better your results.
Shift the load from the center
Imagine that you are doing the exercise “Walk Farmer” with dumbbells of 18 kilograms. Easy, huh? Now try to walk with one 36-kilogram dumbbell in one hand. The displacement of gravity on one side increases the load, especially on the muscles of the cortex.
Try to apply this principle to attacks, pacing, squats and most exercises to work out the upper body.
Wake your muscles
When you pick up a bag of sand, the weight shifts. Your central nervous system has to respond faster to adjust muscles.
This allows you to burn more calories and turns any exercise into a load for the muscles of the back. No bag of sand? Use the TRX fitness machine or fitness ball.
5. Improve the rear view
Glute Lab – a garage for four cars, which turned into a hybrid of a hardcore gym and a scientific laboratory.Brett Contreras uses stabilometric platforms to evaluate strength, electromyography, and ultrasound to understand what is happening in the muscles, and video capture technology to investigate the movement.
He made several discoveries.
Pay attention to squats and pelvis lifts
The study of Contreras showed that squats pumped the lower fibers of the muscles in the buttocks, and during the rise of the pelvis, both lower and upper fibers are worked. To achieve the best results, you must perform both exercises.
In addition, these exercises provide a comprehensive development. Contreras recently found that squats help improve vertical jumps, and lifting the pelvis – increase the speed of running.
Trust your feelings
Using electromyography to measure muscle stimulation, Contreras found great differences in how exercises affect people. He claims that his clients often themselves say what exercise provides the maximum benefit because they feel it.
Trust your instincts and listen to your body. If you feel that squats can help pump muscles better, if you deploy your feet outward, it’s likely that way.
6. To build muscle, do staking traction with the correct weight
Jason trains high-class athletes, including models from the cover of Men’s Health – Matt Damon and John Krasinsky. To increase strength, they perform slow repetitions of deadlift with a lot of weight.
Every couple of weeks they arrange a debilitating exercise: they hang over the bar from 50 to 70% of the weight that they can lift at a time, and make three approaches with the greatest possible number of repetitions.
7. Run a sprint on the treadmill
You can arrange high-speed races, not only at the stadium but also on the treadmill. Gradually add the speed and degree of the rise of the track, until you reach a tempo that you can only withstand for 20-30 seconds. Then slow down the pace to quiet running or walking for 1-3 minutes, then repeat again. At the first training, do not more than 2-4 such sprints. Gradually bring their number to 8-12.
8. Let the group motivate you
There are many specialized studios for group classes in yoga, saikl, jogging, boxing and various kinds of dance. What are the advantages of group training? In company. The group motivates you to do better.
Also of great importance is music. Find the soundtrack that inspires you and fits your workouts, and you will be more persistent and better.
9. Get busy, but not too often
If you are under 35, enough three intensive workouts a week. If more, enough and two.
Load yourself on days of interval training, and during rehabilitation classes, perform all exercises at an easy pace.
10. Carefully work with free weights
Sometimes the work with free weights is felt somehow wrong. To fix this, you need to listen to your body. Let’s say you have a day of legs. First, try to reach the toes. Stop when you feel a tension.
After that, try making squats with your own weight, and then reach for your legs again. Have you managed to bend lower? If not, move the squats with the bar the next day.
11. Try squatting that does not work out
Try squatting with two weights. During such squats, it is almost impossible to spoil the technique. The lower back is in an excellent position, the quadriceps, buttocks and the press are well pumped.
12. Control your workouts
The best day for rest comes when you most want to go to training. Instead, take a walk or do something around the house. This will prove that you control your training program, and not that you.
13. Choose a clear goal and aim for it
Choose an adventure that challenges your abilities, for example, rafting along a mountain river, and then start preparing for it in the gym.
You will gain experience that will help you in life, and your training will have a goal.
14. Find your limit with a simple test
Injuries to the rotator cuff of the shoulder are often associated with insufficient pulling force. A simple test for athletes: during pull-up, you should lift the same weight as during the bench press. For example, if you weigh 80 kilograms, and do a bench press with a weight of 100 kilograms, you need to pull up with a load of 20 kilograms.
15. Use the mantra to cope with the discomfort
You can work harder if you learn to overcome discomfort. This is the key to physical change. Ben teaches his athletes to use a mantra – something short and positive, something that they can repeat to themselves in difficult moments.
Bergeron himself uses this mantra: “That’s what it’s worth.”
16. Do not go to expensive gyms
You can become stronger in a cheap gym. They do not have new simulators, IR saunas, and coolers with water, but even there you can become stronger and more enduring.
Dumbbells will be everywhere. With them you can do a lot of exercises: deep squats with one dumbbell on the chest, back attacks, sit-ups, becoming cravings on one leg, dumbbell press above your head, craving for stomach and bench press.
On the Smith simulator, you can do pull-ups with your feet on the floor. Using different handles, you can perform traction of the upper block to the chest and pull to the stomach.
17. Make a gym at home
John remade his country garage in the Westridge Barbell Club and with a few followers there conducts high-intensity training with basic equipment.
Once he had much more equipment, even a pair of Nautilus simulators for working out the biceps and triceps. But after the move, he realized how little it actually needed for a home gym.
John cut his equipment to one 28-kilogram weight. “It was my personal home gym,” he says. “I could do a press, mahi weight, squats, jerk and lots of other exercises, including training with the weight of my body.”
Start with one shell, with which you can do all these exercises.
Fill up your gym gradually
Before buying new equipment, think about what exercises you can do with it.
First, John used a movie for the press, which he bought for $ 4. After that, he switched to TRX loops.You can purchase, for example, a pull-up bar or a bar with pancakes.
Do not waste money
Rich people buy expensive simulators and never use them. A good home gym begins with a small one and gradually grows.
Cardiovascular equipment is a waste of money. People rarely use them, and a good walk is much better and cheaper.
18. Turn the training into a game
In New York, hundreds of gyms, but Throwback Fitness has the best reviews in the city. Their secret is that they try to distract clients from the very fact of training with the help of team exercises and competitive elements.
This helps to work harder and get excellent results.
Battle with yourself
As a competition for one person, you can use a circular training consisting of push-ups, twists on the press and squats with the weight of your body.
Each circle do two more repetitions – 2, 4, 6 and so on. The training lasts for 5 minutes. Rest – 1 minute.
After rest, start with the number of repetitions that you managed to do, but now reduce the repetitions – 12, 10, 8 and so on to two. Your goal – to return to two repetitions in less than five minutes.
Too easy? Then increase the training time to 10 minutes.
Compete with friends
Each group in Throwback Fitness includes 6 to 16 people. Participants are divided into groups and compete among themselves. One of the favorite games-competitions in the gym is the TBF-cup.
In this game, teams compete in throwing balls into the net. To gain access to the ball, the team needs to make a circle of four bumps, eight push-ups and twelve twists to the press. The faster you make the circle, the more attempts you will throw the ball. The team that has more goals in the net at the end of the training wins.
19. Find your club
Maybe you are eligible for elite fitness clubs with air conditioning, modern exercise equipment and protein cocktails at the outlet.
Or you still prefer the old hall like Doug’s Gym, where there are only barbells, dumbbells and weights from the equipment, and where, it seems, nothing has changed since the first gyms appeared.
58-year-old Doug, healthy and strong, inspires young people with his example. He does sit-ups and lunges with a 22-kilogram weight in each hand.
Doug is a living confirmation of the fact that in fact, to maintain a great shape is not so important gym.More importantly, you practice several days a week where you feel comfortable
Shital regularly contributes on interesting health articles and healthy living ideas to health blogs around the web. When she’s not busy working with the jobs, you will find her undertaking many of her own health-related topics and healthy living ideas! She has a lot of dreams. She works hard to fulfill her dreams. She loves to share her ideas, tricks, tips and information by blogging. She also works at Creativejasmin.com, a company that committed to helping businesses with online marketing.