After the completion of the 2020 Summer Olympics, the entire progressive Internet public was interested in only one thing: how long would it take Usain Bolt, the fastest sprinter in the world, to run one mile. One circumstance prevented us from finding out the answer to this question: Usain Bolt had never run such long distances in his life.
According to the athlete himself and his coach, Bolt is trained for short races, so it makes no sense to even try to run long ones. The entire training system of the Olympic champion is subordinated to a single goal - achieving maximum results in sprints.
How you train should depend on the type of fitness you want to achieve. If you want to look like Usain Bolt, barbells won't help you achieve that.
To look like a superhero, become a superhero
Looking at those whose sporting achievements or physical fitness cause us envy and admiration, we first of all think: “Oh, if only I had such genes / opportunities / money / whatever, I could do it too.”
We immediately mentally justify ourselves and find a good reason why we cannot and will never be able to achieve the same results.
At the same time, we forget that our body is an amazing mechanism. It is able to rebuild itself and adapt to any conditions.
Start running and your body will develop the muscles needed for running. Runners don't run fast because they have strong legs. On the contrary, they have such legs because they run a lot.
Decide who you want to be like - a swimmer, a gymnast, a weightlifter - and train like them.
How to determine your flexibility and whether you need to develop it
From a physiological point of view, there are two types of flexibility:
- Active. This is flexibility that a person can achieve only through muscle effort. To determine its degree, just stand against the wall and raise your leg as high as the stretch allows.
- Passive. This is flexibility that can be achieved under external influences: with the help of a projectile or pressure from a partner. To test this flexibility, you can rest your leg on the back of a chair or sofa and bend over as far as possible.
Passive movements always have a slightly larger amplitude. In general, flexibility in the shoulders, hips and spine is important for all people. Developing flexibility at home can later help improve coordination of movements, reduce the risk of injuries and sprains, and make it easier to master exercise techniques.
Thanks to its high flexibility, you can:
- improve musculoskeletal health;
- reduce the risk of developing arthritis and arthrosis;
- get rid of some excess weight;
- relieve fatigue and get a feeling of lightness;
- increase concentration;
- make movements smoother and improve posture;
- increase resistance to physical stress.
Beauty Collagen (Mango-peach, 450 ml) Collagen
MAXLER (GERMANY)
Maxler Beauty Collagen liquid complex, based on collagen hydrolyzate, improves the structure of the skin. It returns elasticity and a healthy appearance to aging skin.
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1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Dmitrov, st. Zagorskaya, 22, TRC "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
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Glucosamine-Chondroitine-MSM (180 tablets) Glucosamine
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Chondroprotector Glucosamine Chondroitin MSM is a multicomponent complex designed for effective regeneration and support of joints. The name of the complex fully reflects its…
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Glucosamine Chondroitin MSM (90 tabs) Chondroitin
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The Glucosamine Chondroitin MSM complex is aimed at protecting joints from destructive processes associated with intense training and age-related changes. The supplement contains...
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Make yourself an idol
First, determine your body type. Then find someone with the same body type whose physique you like and find out more about them. What sport does he play? How does he eat? What is his daily routine?
Find out what your idol does to stay in shape. And then start doing like him.
To train like a gymnast, you don't need to lose weight first. Just start doing gymnastics, and day after day your body will turn into the body of a gymnast.
Bodywhat.com
The Bodywhat service helps you track your body condition and achieve your goals. Before you start, you only need to take one photo.
Bodywhat began as an experiment in computer vision technology to see how much information about a person's health could be gleaned from a single photo. It is the brainchild of Charles Labroy, a 25-year-old big data scientist originally from France, and Maxime Lonn, a 23-year-old businessman and fitness enthusiast. Bodywhat collects information, sorts it and uses technologies such as computer vision and Bayesian statistics.
Want to know how your body compares to that of a world champion bodybuilder? Thanks to artificial intelligence, Bodywhat can tell you a lot of interesting things about you, comparing you with thousands of other bodies, for example:
- your body fat percentage;
- do you look sexy?
- what body type are you;
- which star are you like and much more.
Compare yourself to others and track your progress. And if you want to check your parameters before and after changes, Bodywhat will do that too!
Decide for yourself what you want to be
Forget about genes. Yes, there are people who are naturally given more than you, and nothing can be done about it.
Some are predisposed to diabetes, some are prone to obesity, and some are made for ballet. We are all different. Believe me, there are those for whom it is even more difficult.
It would be foolish to deny that genes, age, work, lifestyle, and past illnesses mean nothing. Of course, your sporting success depends on these and many other factors. But even more, they depend on your determination.
You can achieve a lot with any starting point. There would be a desire.
The path to success begins with the awareness of personal responsibility for oneself. It is not your fault how you were born and raised. But you are quite capable of becoming better. No one will do it for you.
Method number 5: vacuum for a flat stomach
In recent years, in the pursuit of the ideal female body, Arnold Schwarzenegger's vacuum method has begun to gain popularity. For those who have long wanted to get rid of the hated belly, this is a real salvation.
Bodybuilders borrowed this technique from yoga. A person exhales all the air from himself in different positions and with different intensities. All abdominal muscles are activated and strengthened, six-packs appear and even digestion improves. But it's important! When performing a vacuum, you must strictly follow all instructions so as not to harm the internal organs.
Remember that 90% of physical fitness depends on nutrition and calorie expenditure
Every day, your body spends a certain amount of calories to maintain its basic functions - breathing, blood circulation, brain activity, etc. Everything that you consume in excess of the required minimum is either put aside or spent on physical activity.
Depending on how you exercise and how much you eat, your body disposes of excess calories in one of three ways:
- If you engage in strength sports, excess calories are used to build muscle mass.
- If you move a lot, excess calories are burned by movement.
- If you do nothing, excess calories are stored as fat.
You tell your body which of these three ways it should deal with excess calories. It is not the body that is losing weight, but you making it run, jump and lose weight.
By the way, it's time to remember your idol. Ask yourself often: “Would he eat this?”
How to tone your body, build muscle, lose fat: basic principles
This article is definitely worth reading for those who don’t need to lose weight, but want to improve their body quality . First of all, let's define the basic principles of the formation of fat and muscle tissue in the body. Without their understanding, it is impossible to build a competent training program:
1. The main rule of getting rid of fat: consume less than the body uses in the whole day. That is, you must maintain a calorie deficit. Even if you don't need to lose weight, but just need to get rid of fat in problem areas, you should eat fewer calories than you burn in a day.
2. Working out can help you burn extra calories (300-600 kcal per hour depending on the program). But if you eat, roughly speaking, 3000 kcal per day, you will gain weight regardless of your training . Remember, fitness is not a panacea. Depending on your diet:
- you can lose weight without working out at all.
- you can gain fat and gain weight even with training.
3. Strength training will help you strengthen your muscles, achieve elasticity and tone your body. Cardio training along with nutritional deficiencies will help reduce your body fat percentage. These are two parallel processes; fat is not replaced by muscle .
4. You can lose weight without training. But with regular fitness, the quality of your body will be better. You'll have rock-hard abs, toned butt, and toned arms. And this can be easily achieved at home .
5. Counting proteins, carbohydrates and fats is important if you want to faster and care not only about your figure, but also the quality of your body.
6. Home workouts with light weights can strengthen your muscles and tone them. it is impossible , etc. You can improve your shape, make your body fit and sculpted, but, for example, you will not be able to enlarge your buttocks.
7. If you want muscle growth, then you should start doing strength training with heavy weights in the gym. Or purchase the required equipment at home.
8. In addition to strength training, muscle growth requires surplus and sufficient protein intake. However, with a calorie surplus, along with muscle growth, you will also gain fat. This is inevitable; there is no other way to increase muscle mass.
9. It is impossible to grow muscle and burn fat at the same time. What to do if you want to pump up muscles and maintain relief? In this case, first work on muscle growth, and then move on to drying the body. Drying is not losing weight! This is a decrease in % fat after intense training on muscle mass.
10. But you can work on strengthening muscles and burning fat at the same time. Do not confuse muscle growth and muscle tone. By exercising at home, you work specifically on preserving and strengthening muscles so that the body is toned and elastic.
Strive for performance, not beauty
And don't rush. Even if you internally accept a new lifestyle, it takes years for your body to readjust.
Stop thinking in terms of weeks and months. Physical fitness is built over the years, day after day. Give yourself time and don't expect instant results.
Stop worrying about how you look and focus on your achievements. Think about what you can do today that you couldn’t do yesterday, and improve the result. A beautiful body will come as a reward for daily victory over yourself.
Method number 6: anti-cellulite massage
It sounds surprising, but with the help of massage you can also lose weight, and very quickly. Anti-cellulite massage not only removes the hated orange peel, but also perfectly corrects figure flaws. The specialist works on problem areas with his hands or cups. Thanks to this, excess fluid is removed from the body, and volumes decrease before our eyes.
It is advisable to do a massage in a course of 7-10 procedures. But you'll have to be patient a little. The procedure is painful. But the result is above all praise.
A course (10 procedures) usually takes from 3-12 cm.
Lydia Savchenko Founder of the Secret beauty lab studio
It all depends on your initial volumes. Up to 12 cm will go away if you follow the recommendations: drinking regime and proper nutrition. Be sure to measure all volumes at home before going for a massage. Some clients immediately lose 1.5-2 kg and 2-3 centimeters after 1 session.
Method No. 9: fractional meals and drinking regime
And, of course, we should not forget about the most important thing. The best way to lose weight is to eat right. Ideally, you need to eat six times a day, but in small portions. For the first breakfast, for example, make an omelette or porridge with berries, for the second - fruit, a boiled egg or a piece of cheese. For lunch you can eat any low-fat dishes, for an afternoon snack - an apple or natural yogurt without additives. For the first dinner, nutritionists advise eating boiled or baked chicken or fish, for the second - kefir.
If you want to quickly lose 3-4 kilograms, drink water by the hour. You need to drink a glass of water about 20 minutes before meals and 40-50 minutes after. If you feel hungry (even though you recently had lunch), drink water first. It is likely that the desire to eat will dull. Tested for yourself!
According to most doctors, you need to follow the commandment: “Do not eat three hours before bedtime!” At this time, processes in the body slow down and food is poorly digested. And don't make the most common dieting mistakes that will prevent you from losing weight. See the video for an approximate menu for the day.
