In a very important recent scientific study, the researchers from the Northwestern University’s Feinberg School of Medicine investigated a bidirectional relation between sleep and physical exercise. So far, mainly the influence of exercise on sleep was studied. Here, the researchers extended their interests: they looked at the issue, how sleep […]
Incorrect lifestyle, sitting work, small amount of movement, bad exercise technique – this usually leads to degradation and impairment of body functions. Sciatica is a condition that can happen to everyone. It appears in both physically inactive and regular training persons. What is sciatica? What are its symptoms? What exercises […]
Cardio is often associated with very boring and long training, which does not always bring the expected results. This is not a fact, although some of the gym athletes may disagree. Is traditional cardio really not so good? So what would you do to make this workout attractive? Turn up […]
Carbohydrates improve performance during long-term exertion (> 2h). Proper fluid consumption can help prevent severe dehydration as well as contribute to better performance. However, many people have a problem with the answer to the question: is it best to drink energy drinks, gels, eat bars, or maybe bananas or other […]
Carbohydrates are sugars, otherwise known as sugars or saccharides.These are organic compounds that contain, among others, hydrogen and oxygen.Occurring in the world of plants are produced in the process of photosynthesis, in the world of animals they are produced by themselves.Carbohydrates are high energy compounds. Carbohydrates – action and roleTypes […]
Creatine is a chemical compound that consists of three amino acids arginine, glycine and methionine. Its specific amount is produced by the liver and occurs in the human body. Transported through the blood to muscle cells, combining with phosphate creates phosphocreatine, which breaks down and gives energy. In addition to […]
Obviously, everybody should take care of their bodies, this could be through home workouts, outdoor sports or hitting the gym. Unfortunately, many people ‘do not have time’ to workout. But have you ever considered HIIT? Today, you will learn more about this quick and awesome type of training. What is […]
Fat burners are supplements whose action is based on reducing body fat, as well as improving the efficiency of the body and increasing psychomotor activity. In the first case, the intensity of the thermogenesis process, and thus the production of heat, is increased. Fat burners increase the production of heat, […]
A deadlift is one of the basic exercises that should appear in every training plan. Variants of this exercise there are several types that are not very popular at the gym. Men usually use the classic version and sumo, and women – the variant with locked knees. Is a deadlift […]
Amino acids are the basic building blocks of the body. There are 23 types – some of them are endogenous (which the body synthesizes itself), and some – exogenous (these in turn are delivered with food). The lack of amino acids may result in problems not only with fitness, but […]
The subject of the following text is aerobic training. This training is one of the most popular forms of physical exercise that helps us burn fat. Below you will find everything you need to know about aerobics. It supports weight loss best when strength training is done before. What is […]
The construction of a powerful arm mainly depends on the triceps muscle, called the triceps. It is he who constitutes up to 70% of the popularly called paws. In order to maximize the effectiveness of training, a bit closer look at its anatomy and principles that determine its growth. How […]
Skipping rope is an easy-to-use equipment at the gym, which brings a number of benefits. You can actually jump on it anywhere and at different speeds, which means it is a very versatile tool in training. It also turns out that it is not only reserved for the youngest children. […]
Are you looking for advice on how to do exercises? Or maybe you’ve been practicing for some time and do not you see any progress? Perhaps you are making the basic mistakes while doing the exercises, so you can not “go to a higher level”. Know that everyone makes mistakes […]
Equipment for gym training can sometimes make you dizzy. As a rule, you know how to practice on it, although there may always be questions. A good example is the Roman bench. How to properly and fully use it in your training? Which parties can we train on it and […]
Weight loss is a big business in America – worth more than $ 60 billion annually. It’s no wonder when you consider that one in three Americans over the age of 20 years old is considered to be an obese person, and more than 70% of the population is classified […]
Stretching is basically one of the most important elements of each workout. They are used primarily to compensate for injury and increase mobility. How should it stretch after running? What muscles should I focus on during stretching? How to properly stretch your leg muscles? You will find answers to the […]
Training in the gym places a huge burden on the body. It affects the work and condition of the internal organs of man, as well as the entire movement apparatus. Carpal tunnel syndrome is an increasingly common neurological disorder in exercising people. However, both those who perform office work and […]
The development of the shoulder muscles depends on from the proper exercise technique and from the quality of the training plan. This should take into account the structure of this muscular group and the specificity of its work. What principles to follow when designing effective shoulder training? What exercises should […]
Push-ups are one of the most popular and the most commonly used exercises in street workout and strength training. They are used in various workouts for one simple reason – it is a simple exercise that does not require any additional equipment. How do you do pushups? How do you […]
Modern strength training looks quite different than a few decades ago. Do today’s methods and training techniques actually give the best results and results? Is it worth taking advantage of the achievements of gym legends and incorporate classic and proven moves into your plan? Check out 10 exercises according to […]
Krav Maga in Hebrew means fighting in a hand. It is currently one of the most popular defense systems. There are more and more schools that teach her. The motto of the system is the sentence of its founder that everyone can live in peace. Krav maga, or self-defense system […]
Training at the gym is one of the best ways, among others for building a dream figure and taking care of yourself. However, over time, each participant begins to look for further opportunities that will guarantee training stimuli and appropriate progress. These are also ways to prevent training stagnation and […]
Chest muscles is a muscle party that is well developed and is the training priority of most men. No wonder – it is an element of a slim and well-built figure. For women, chest training is also essential – it allows firm and slim the body. So how should effective […]
Effective training on the abdomen does not consist in repeating one exercise. So how to reasonably plan abdominal muscle exercises? Learn the basics, which include concentric and eccentric movements, providing the greatest belly hypertrophy. Practicing, remember that the shortest distance between the chest and the pelvis plays the key role. […]
Legs are the foundation of the body – no wonder then that their training should be the duty of every practitioner. Leg training should focus primarily on squats, or multi-joint exercises. These are the basic movements that – when properly done – bring the same advantages. However, many exercisers at […]
Stretching is associated with the performance of lazy, even boring exercises. Is it right? Not necessarily. It also turns out that it should be an inseparable element of every training. Do you know why? How is stretching to build muscle mass? What stretching techniques to use? When to use these […]
Fitness has been dominating the list of fitness trends for several years. Foam roller has become a symbol of conscious training, taking into account the mobility slogan, which is equally eager to cast . Unfortunately, consciousness does not follow consciousness – the vast majority of people are not able to […]
The treadmill is available at every gym. This is really effective equipment, which training opportunities are not clear to everyone – not only because of the multitude of settings that can stun you. How to run on the treadmill? What can be used in strength training? How to run to […]
Elevated blood cholesterol is not good. It contributes, for example, to myocardial infarction, atherosclerosis of blood vessels or coronary diseases. Phytosterols are an effective way to avoid these types of problems and to effectively lower cholesterol in the body. Their source is, among others vegetables, oils and nuts. How exactly […]
The man lives not alone in the gym. The more diverse the activity, the better for him. That is why swimming, cycling and running are also disciplines that can be practiced as well as every day. The combination of these three sports is created by the world-known powerlifting, or triathlon. […]
Running for many people seems to be a simple form of physical activity – all you need to do is run. However, the proper technique of running and breathing is a bit more complicated and is of great importance in the economy of effort. People starting an adventure with running […]
Regeneration after training is a key element of any plan, which aims to develop fitness and improve the figure. What is important – everybody should pay for its appropriate process, regardless of the type of activity and level of advancement. What affects regeneration after classes? Which form will be the […]
Morning gymnastics are light exercises performed in the morning, preferably immediately after waking up. They are simple to perform, short and bring satisfactory results. Popular stretching the body just after waking up is just one of those exercises that can put on your feet better than a morning coffee. Is […]
A stationary bike, the popular cardio equipment in the gym, primarily involves lower muscle work. Its use, however, turns out to be very versatile. What can you use the bike for? How to train on it? What effects can be achieved? What else can bring training on a stationary bike? […]
Building chest muscles is a popular goal of training plan for those who are just starting their adventure with strength training. In some progression, muscle growth is impressive, and in others – some problems appear. Trouble with emphasizing the middle part of the chest is one of them. This one […]
Street Workout and training diaryWhat will you achieve by running a training diaryThe diary will allow you to closely monitor your health.Intuition – a method for experienced peopleTraining can be spontaneous, if it happens, remember about it:Training diary – summary Street Workout and training diary Some people laugh a little […]
Many people doing workouts at the gym complain of pain in the shoulders, elbows or wrists. Usually this is a consequence of poor training technique, lack of care for joint mobility or lack of regeneration, which sums up as an overload condition manifested by inflammation and pain. Interestingly, these states […]
Compressive mobilizationTensioning and looseningThe method of compressive compressionMobilization with tapePressure and rotation methodCompression method using floss band rubberStretching the jointSummary Compressive mobilization Compressive mobilization works primarily in the fight against muscle pain, elimination of the occurrence of muscle fibers being removed, trigger points being released, ensuring the proper strength of […]
Building of the back musclesMore frequent trainingsBack and chest during one workout? Yes!Three kings of back trainingAdvanced methodsStrength and hypertrophy – do not forget about themMuscle building – the role of dietConclusions Building of the back muscles Back is the second largest muscle party in the human body. It consists […]
Fighting sports gain more and more supporters – their popularity makes the training rooms bursting at the seams. Regardless of the choice you need to remember – martial arts build self-confidence, character and great influence on the figure. The golden rule is not to use the acquired skills for private […]
During intensive strength exercises hands are prone to injuries and scrapes. A good solution is using training gloves. We present a review of the types of such gloves. Why are gloves so important during strength training?What to pay attention to when choosing gloves for strength training?The choice of gloves for […]
Tabata training is a must-have in improving your gym performance and reducing the necessary body fat. It also helps to improve efficiency and speeds up the daily metabolic rate. And all this only in 4 minutes. Tabata is a very popular and well-liked workout among athletes of all disciplines, bodybuilders […]
Alcohol is poison to humans, but can even a small intake of alcoholic beverages have negative effects? Here’s what effect alcohol has on an athlete. Check how to drink so that your training doesn’t suffer! Alcohol and athletesThe effect of alcohol on the athlete: dehydrationRinsing of microelementsThe effect of alcohol […]
Many of us can not imagine a good workout without a good pre-workout. The pre-workout supplement helps us concentrate, use the last of our strength, and turn up the speed. But what makes pre-workout so effective and training without them a bit worse? Effective pre-workout supplements – overviewAnd what ingredients […]
ADA (American Diabetes Association) defines diabetes as a group of metabolic diseases characterized by hyperglycaemia (excess sugar), which is a consequence of disorders of secretion and / or action of insulin. According to GUS data analysed in 2016, the number of ill people in Poland reaches nearly 3 million, with […]
Looking for the perfect form of activity that would help us lose weight, we most often choose to work on rather low intensity and long duration. Such an training will be trotting, running for longer distances. However, studies show that this is not the most effective form of fat reduction. […]
Elastopathy is a disorder of joint tissues which causes many problems. People suffering from this condition are prone to joint pain and frequent injuries, dislocations, sprains or fractures. Elastopathy – diagnosisElastopathy – typesWhat are the symptoms of a person with elastopathy?Can a person with arthritic joints exercise?Summary Elastopathy – diagnosis […]
Having problems with building muscle mass, there comes a moment when it’s necessary to go on reduction. However, many beginners start their adventure precisely from this type of activities that are aimed at lowering their weight, reducing the accumulation of fat that has been harvested within a few years of […]
The beneficial effect of saunas has been known for a long time. It’s an important part of biological regeneration. Sauna can have a positive effect on our health, well-being and promote better regeneration. However, it’s important to remember that improper use of sauna will have the opposite effect. A brief […]
