6 Sports Have a Mannequin of Torso-Tips

Abs and Pecs as Kronenbourg Flamby rarely sensation on the beach.  If it is too late to hope to play the Mr. Muscle on the edge of water, without further delay, target sports that gal bent the muscles of the upper body and we do continue our efforts for the rest of the year.  Good news, most of these activities also make the case for the maintenance of the body.

Pumps
Pumps, it costs nothing and it only takes the space of your body lying on the ground.  However, this is one of the most suitable muscles to the top.  Your belly and your love handles will also be undermined by the pumps, through the sheathing in place by the stability of the body and maintain it without substantial support.

A right rhythm?

Every day when we have 5 minutes ahead.  It is positioned face against the ground, arms at the head apart on the scale of the shoulders and both feet or knees in extension to the ground according to your strength.  By the sheer force of arms, the body is lowered to the ground and brushing it back.  We start with10 x 5 pumps and when we reached a good level, it is the 5 x 50 pumps.

Swimming

all swimmers wear all the famous V-trunk that all girls fantasize.  If all the techniques are good to take the best approach is to mix the lengths backstroke, which muscling back, abdominal and chest, with the breaststroke, swimming technique useful to tone chest and arms.  The boldest can also try the butterfly, while seeking the upper body (abdominals, shoulders, trapezius, chest, and arms) and helps sculpt the silhouette, while apportant force and physical flexibility.

The right rhythm?
Two to three sessions per week for a minimum of 45 minutes.

Abs
to get a flat stomach, no secret.  In addition to a balanced diet, you need a well-woven lap.  The only solution to work alternately rectus (muscle vertical “chocolate"), the transverse (horizontal muscles), and the oblique (side muscles).

The right rhythm?
The ideal is to practice the exercise every day, for up to 10 series of 100 abs at once.  The single most simple?  Lying on his back, placed his arms crossed on the chest, hands against the shoulders, legs folded in half and attached it back gradually the upper body until your shoulder blades come off the ground.

The butterfly
the butterfly is the enormous weight of machine with different loads, put in the middle of the gym.  When seated, we set aside the arms of the machine to the outside and then back to the center of the body, like a butterfly that flies.  In doing so, it is the biceps muscle, but it also works the pectorals in amplitude and sternal area (the hollow between the two humps of the chest).  The least gesture?  His Pecs look lovingly working while you open and close the arms, at the risk of sounding like a selfish obsession.

The right rhythm?
We begin by working with the machine without charge, in order to master the basic movement.  Then, beginners will opt for a load of 5 to 10 kg, with 8 sets of 10.  Gradually increases the load and the number of repetitions.  Another possibility in the room, alter, but they are primarily working the arms.

The body combat
it is a blend of fitness and various martial arts such as boxing, kickboxing, karate, capoeira and taekwondo, body combat.  The goal is no longer here to improve fitness and build self-confidence to learn the fight itself.

The blows are laid against an imaginary opponent, but feel free to imagine the person to whom you could give straight punch, hooks, uppercuts, and other kicks.  Then come the strengthening exercises with a working pump and abs.  Finally, it concludes with a dynamic stretching inspired by Tai Chi. for an hour, you sweat (a lot); it lets off steam (really), and is eliminated between 600 and 800 calories.

The benefits?  Not only is muscle arms, chest and lower body, but in addition, the performance is excellent in terms of cardiovascular disease.

The right rhythm?
Two-hour sessions per week.

Climbing
who says dreams torso, said arms tonic.  The first steps are done indoors, on artificial walls, where catches are more numerous and easier to take.  Then, once learned the basics, you can enjoy the beautiful day to try to climb outdoors as in the unforgettable series Untamed.  However, it does not guarantee you that girls are dropping like flies as it does on TV.

The right rhythm?
A two-hour session per week.

Andrea Galante

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Training ... but how often? Tips

Training ... but how often? Tips

One of the questions that keeps coming back to the mails that we receive each day, is how often should I train?  An important question that in general takes little attentions.

A question you should ask yourself definitely wants to be in the gym to achieve the desired results.  A question you should not overlook when you prepare training program.

We will try to identify the main points you in preparing a training schedule to take into account, summarized below.

1-How often do you train the same muscle?

 A muscle group after exercise (you need to properly perform or) at least 72 hours to recover.  The increase in muscle mass move only after the muscle had the necessary rest.

It is clear therefore that if you train a muscle group too often, you risk that might have the opposite effect is achieved.  Does not increase muscle mass?  Usually you train a muscle group (chest muscles for example) twice a week with a rest period of three to four days from one exercise to another.

Advanced level with a lot of experience can suffice even a single exercise per week, but then the muscle group is complete with high intensity training.  Have less experience than it is better to have the muscle group twice a week to train.

2- How many times a week 

you train. 

This is another point that often neglected.  If a muscle has a rest, then the same goes for your body as a whole.  It must recover from the stress caused by the strength.

Four times a week is the general guideline, unless you are already at an advancedstage.  An example: Monday and Tuesday training, rest Wednesday, Thursday and Friday training, and the weekend resting.  This allows the body to recover and will muscle masses are properly developed.

3- How to divide the muscle groups on different courses?  The traditional distribution is: 

Chest Muscles

Shoulders

Triceps

Legs

Back muscles

Biceps

other variations are also possible, but if you do not have much experience with strength training, you will have the above division, the best results in this way because your muscles the needed rest between one and other training.

What if the results are outstanding or if you even think, you are going backwards instead of forwards?  It can happen, and there are many causes for this.  A wrong diet, Wrong training technique, Overtraining, Enthusiasm often brings novices are often too much to ask of the body and not enough rest, hoping to see results as quickly as possible.  In that case, if you think you fall into the trap of overtraining cases, the best solution is rest.

Read one or two weeks more rest, so that your body can recover.  If after a few weeks back entering the gym, you will find that your strength and increased muscle mass will have to grow again.