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Stretching is not going to be a glamorous topic, but you will find that, as well as saving you time and effort, stretching could save tendons and muscles, help you prevent trauma and ensure optimal performance session after session.
You can think of it as the change of the’ oil for l’ automobile: small tasks that have decisive effects to prevent breakdowns and ensure optimal engine operation.
Here 5 tips for optimal tuning.

THE RIGHT THING AT THE RIGHT TIME

DESCRIPTION

Static stretching is the classic method of stretching the muscle and maintaining the stretch position.
Studies show it can increase flexibility and strength and reduce cortisol release, which is an advantage since cortisol attenuates the’ action of testosterone.
Science, tuttavia, also demonstrates that static stretching before’ training may cause a drop in strength in the upcoming session.

SOLUTIONS

to) No static stretching before’ workout.

(b)) Do static stretching right after the weights.

(c)) You can do some static stretches, for example for the great backbones, between a series and l’ other or between an exercise and l’ other of the weight session.

STRETCHING DINAMICO

DESCRIPTION

It is not that stretching in general is not recommended before’ allenamento coi pesi, but only the static one.
According to research, dynamic stretching, with fast movements such as circles of the arms for the shoulders and jerks for the legs, can increase muscle power if performed before weights.
Many bodybuilders, Unfortunately, they tend to avoid such dynamic exercises, perhaps in fear that, waving and kicking, some might mistake them for the ones who go to the gym just for “tone” muscles with bodyweight gymnastics.
AND’ nonsense.
If dynamic stretching allows you to lift more weight, it's a tough thing.

SOLUTIONS

to) Before the weight session, perform dynamic stretches that prepare you for the planned exercises, for example dynamic pectoral stretching (standing with your arms in front of you, pull them back and then fast forward for 10 volte) before training the chest.

(b)) Dynamic stretching just before sets can also increase power.
For example, do some repetitions of jump squats (natural load) just before getting under the bar for a series of classic squats.

(c)) Ballistic stretching is a close relative of dynamic stretching: provides l’ running momentum, repeated in sequence, of static elongations.
Example: between a series and l’ other of leg curl, stretch the hamstrings with a series of stretches to touch the fingertips with the hands and legs extended.
In ballistic stretching care must be taken to avoid overstepping the’ safe range of motion due to the momentum imparted to the movement.

FIRST THE HEATING

DESCRIPTION

Bodybuilders believe in progressive training and sometimes tend to apply the same mentality “extreme” even stretching, trying to always increase the’ stretching or twisting a little more muscles and ligaments than last time. The result is predictable: rather than preventing injuries, as it should be, what stretching li causes.

SOLUTIONS

to) Regardless of the type of stretching practiced: dynamic, static or ballistic, you have to warm up starting with shorter movements to gradually get to more intense stretches.

(b)) In this subject, pain is not conducive to progress, but it indicates that you have gone far enough; if it is acute, you have gone too far.

(c)) Extreme stretching (stretching of the muscle bands) it can only be performed immediately after training a muscle group, when the muscles are pumped, and it is not to be regarded as a test of enduring pain. Stretch to the point of discomfort, as long as it is not very painful, and stop there.

THE RIGHT ELONGATION

DESCRIPTION

As each repetition includes a stretch and a contraction phase, some bodybuilders believe that maximizing l’ stretching is a way to increase the’ intensità . This is why they sometimes try to lower the dumbbells to the ground during dumbbell crosses or pull the bar to mid-trapezius in rear pull-downs.. Even great bodybuilders like Tom Platz (who sometimes stood on tiptoe in the lower position of the’ hack-squat, reaching to touch the platform with the knees) o Bertil Fox (which raised the elbows a lot at the end of the dumbbell curls) they exaggerated the movements. While it's hard to question Platz's quads or Fox's biceps, these stretches “extremes” they trained the calves of the first and the anterior deltoids of the second, probably by reducing the stimulus on what should have been the target muscles. For each exercise there is a’ appropriate range of motion: overcoming it shifts the strain on other muscles and / or risks damaging tendons, muscles and joints.

SOLUTIONS

to) Learn the appropriate range of motion for each exercise.

(b)) Stretch and contract deeply in each repetition, but always remaining within the’ appropriate width.

(c)) Do not stretch during weight training. Sometimes you can hold an unloaded Olympic barbell for ballistic hand stretches to your toes or a puck 2 kg for the circles of the arms, but always before the series and not during.

IF MR. OLYMPIA

DESCRIPTION

Just as you are tempted to skip this chapter, for sure you will be tempted not to stretch. Most bodybuilders tend not to pay him much attention, considering it at the most useful for killing time between a series and l’ other pull-down, rematori o calf-raise, but not deeming it worthy of 5-10 minutes of concentration before a workout (stretching dinamico) or after (static stretching). There is at least one bodybuilder who does not approve of this superficial approach, and is one that boasts a decent collection of Sandow. Nel corso degli anni, Jay Cutler has devoted a lot of time to yoga and plyometric training precisely because of their elongation and balance elements. From 2008 works with a stretching instructor who follows him in three weekly sessions from 30 minutes l’ a. If a sample of Mr. Olympia works hard to improve its flexibility, surely anyone else can find at least a few minutes to stretch before and after each workout .

SOLUTIONS

to) Learn dynamic and static stretching exercises for all muscle groups.

(b)) Regularly integrate dynamic stretching (before weights) and static (After) in your training regimen. If it helps you stick to the schedule, write down each exercise in the diary d’ workout, in this way it will be easier to vary the exercises and verify the effects on the progress of strength and muscle mass to adjust accordingly.

(c)) It may be a good idea to follow up there’ example of Cutler and doing some stretching even outside of the weight training sessions.

WHAT WE LEARNED

to) Static stretching is not recommended before weights, while you can do it later.

(b)) Before’ weight training, dynamic stretching is better, focusing particularly on the muscles you are about to train.

(c)) Stretching is not a measure of your ability to bear pain.

(d)) In body-building exercises, it is always advisable to adopt the’ appropriate range of motion, without over-stretching.

and) Find time to stretch both before and after weights, and maybe even in some separate session where you don't train with weights.

 

 

It's no wonder that many fail to infuse their workouts with the right intensity, since intensity is among the most misunderstood concepts in the field of body building.
For powerlifters and other strength athletes, means heavy training.
For others it is related to speed,med some consider it a sort of pain threshold test.
Intensity probably has to do with all these elements, but it actually measures how hard you train , especially in terms of series taken to failure and beyond.
In questo capitolo, giving in means winning: discover how to express maximum intensity to give a boost to your training.

AIM FOR FAILURE

DESCRIPTION

Let's start with a definition: failure is the point at which you are unable to complete a further repetition with correct technique.
You don't have to get to this point in every series, but many bodybuilders never come close to it, often because they set a widely accessible goal and, as soon as they reach it, they stop.

SOLUTIONS

to) In series until failure, Don't give up on completing a correct rep before you've been stuck for at least 3 secondi.

At that point, you can stop or “go astray” or have them assist you just enough to complete the movement.

(b)) Keep a training diary of your personal bests in various exercises, so you will be motivated by’ idea of ​​surpassing yourself at every session.

(c)) Don't set a specific number of repetitions unless it's beyond what you know you can comfortably complete, even better if you aim for a personal best.

(d)) To push yourself to the limit in your squat sets, barbell presses(his pineapple, inclined or reclined), as well as in many other exercises, without taking risks, an assistant is needed.

FAILURE FIRST , THEN THE CHEATING

DESCRIPTION

The temptation to cheat with cheating is strong. Se usato correttamente, cheating can increase the intensity, but if you do it too early it reduces the intensity, but if you do it too early it reduces the intensity. Many bodybuilders do not respect the correct technique from’ inizio alla fine delle serie, taking work away from the trained muscles.

SOLUTIONS

to) Learn to perform the exercises correctly and work to master the technique. The warm-up series, or at least lighter, they are also a sort of practice that helps you gain confidence, or to find it again, with movement, in order to perform the heavier sets correctly.

(b)) Don't compromise on technique until you've reached failure with full reps. Cheating should only serve to make a series more challenging (go beyond failure) and not easier (preventing you from reaching failure with flawless repetitions).

SHORT BREAKS

DESCRIPTION

Intensity doesn't just come from reaching and/or going beyond failure on certain sets, but also by the speed of training. Aside from certain high intensity training methods, such as the Doggcrapp, where it is recommended to take longer breaks 2 minutes before the few expected maximum series, in general, slower training tends to be less intense, especially if the duration of breaks is prolonged due to distractions.

SOLUTIONS

to) In General, you shouldn't rest more than 2-3 minutes between sets.

(b)) Sometimes, you get more with less: shorten breaks to increase intensity. Superserie, Triple sets and giant sets raise the intensity while minimizing breaks between sets. The seven series method, where we stop 20-30 seconds between sets of an exercise you complete from 4 to 7 serie, It's another effective way to create a peak of intensity.

(c)) It's often chatter that slows down the pace of training. Leave your phone in the car and listen to music on headphones: it's the best way to discourage interruptions. According to a study, Bodybuilders who listened to their favorite music on their iPod during shoulder training were able to complete one more repetition per set on average(which means more intense training)compared to when they weren't listening to music.

GO BEYOND

DESCRIPTION

Simply reaching failure with full reps isn't enough. In some series you have to go further, and there are numerous techniques for doing so, including forced repetitions, cheating, partial repetitions, series with rest breaks, negative repetitions, static contractions and descending series. Many of these are often used incorrectly. We have already talked about cheating; Now let's discuss the correct application of other techniques to increase intensity: forced and partial repetitions and series with rest breaks.

SOLUTIONS

to) Forced reps should be called “assisted repetitions”. An assistant (an expert and strong person at least as much as someone who trains) observes the person training and is ready to intervene at the precise moment in which he is unable to complete a complete repetition on his own. At that point, the assistant intervenes with the minimum necessary help to continue until the end of the movement. In subsequent repetitions, the help will be greater. In General, it is appropriate to perform 2 o 3 repetitions like this, after which the technique deteriorates to the point that the assistant works more than the person training.

(b)) In every movement there is a phase in which failure tends to occur, usually in the lower or middle phase. With partial repetitions you avoid this phase by performing only the first half of the repetitions. After reaching failure in the leg press, For example,, lower the weight only halfway on subsequent repetitions, and further shorten the movement as you get more tired.

(c)) Rest pauses are short pauses within sets that serve to complete an additional repetition. This technique is especially effective in exercises like barbell rows or tricep presses, where you don't need to hold the weight or put it away between reps. Reached failure with full repetitions of downward thrusts, stop 10-15 seconds with your hands on the handle and the weight lowered before doing another repetition. Repeat 2 o 3 times or until you can perform even one complete repetition after the pause.

FINDING ZEAL AGAIN

DESCRIPTION

Almost everyone goes through periods where training intensity declines, and it's a mistake to keep toiling away doing the exact same things. What is needed is something that recharges physically and mentally. To speed things up, sometimes you have to slow down or stop to refuel.

SOLUTIONS

to) A drop in intensity is often an indicator of overtraining. Decrease the frequency of sessions and/or take a week or two off.

(b)) Analyze external factors’ workout. Often the problem is linked to lack of sleep, carbohydrate or protein deficiency, or psychological stress.

(c)) Alternate cycles 4-12 higher intensity weeks with less intense cycles of 2-4 weeks. In the latter, break the usual patterns with new solutions, like l’ circuit training, powerlifting style or high reps (serie di 20-50 repetitions)

(d)) When you pick up speed and start pushing yourself again to failure and beyond, Set achievable strength goals (with difficulty) short and long term.

WHAT WE LEARNED

to) Bring a few sets to the point where muscle failure occurs with full repetitions performed correctly on your own.

(b)) Only use cheating to extend a set beyond the failure threshold achieved with full reps.

(c)) Shorten pauses between sets to increase strength’ intensità.

(d)) Use techniques such as forced and partial reps and sets with rest pauses to push past failure.

and) In case of decline of’ intensità dell’ workout, temporarily decrease and/or modify l’ training and try to solve the root problem.

Per quanto si possa preferire parlare di distensioni su panca, bicipiti o qualsiasi altra cosa, non si può ignorare il fatto che la maggior parte dei bodybuider trascorre più tempo su tapis roulant e cyclette che alla pressa o alla panca Scott. Nelle fasi in cui si punta a dimagrire o a migliorare la definizione, guerrieri del ferro maschi e femmine moltiplicano le ore dedicate a bruciare calorie rispetto quelle adibite a pompare i muscoli.
La maggior parte di loro, però, non ha ancora capito come sfruttare al massimo i benefici che si possono trarre dalle attività cardio.
Let's find out how to properly set up the cardio and burn fat.

END OF SESSION

DESCRIPTION

The cardio work, traditionally it has always been considered as a form of heating, which is why many bodybuilders do before weights.
In this way, They subtract energy to training with weights and limits the burning of fat.
Others prefer to do it in separate sessions, But even this solution is ideal.
According to a study of the 2007, cardio training immediately after a session with weights stung almost twice the fat than cardio sessions at a different time.
L’ effect is related to higher levels of growth hormone after training with weights.
The research also showed that subjects who did cardio before weights had significantly lower levels of growth hormone during the session with weights than those who began directly with the weights.
Lower levels of GH during sessions with weights limits both the muscle hypertrophy strength development.

SOLUTIONS

to) Do much of the cardio after weight training. Research indicates that the elimination of fat is highest in the first 15 minuti, but we recommend at least 20 minuti.

(b)) Those who need to increase your cardio up to two daily sessions, such as during the weeks before a race, a face in the morning session before taking carbohydrates and after ingesting 10-20 grams of whey protein, to rapid digestion, per prevenire la perdita muscolare e bruciare più grasso.

(c)) Fate un pò di cardio anche come riscaldamento, specialmente prima di allenare le gambe, per acquistare scioltezza e favorire il pompaggio muscolare. Limitatevi a 10 minuti al massimo sulla cyclette o sullo step.

L’INTENSITA’ GIUSTA

DESCRIPTION

Tra i bodybuilder prevalgono due scuole di pensiero riguardo al cardio: lento e costante per non esaurire le scorte energetiche o veloce e intenso al massimo, secondo lo stesso approccio senza pietà con cui si affrontano i pesi. Actually, entrambi gli approcci contribuiscono a bruciare grasso, ma nessuno dei due è perfetto. Studi scientifici dimostrano che la soluzione migliore combina alta e bassa intensità: stiamo parlando dell’interval training ad alta intensità (HIIT) that, oltre a stimolare il metabolismo dei grassi, reduces the duration of cardio sessions.

SOLUTIONS

to) Start with three minutes of slow paced heating, then continue alternating a minute faster (fast jogging on treadmills) to 30 seconds at a slower pace (marcia) . Finish off with a three-minute cool-down at a slow pace.

(b)) Quando si comincia a fare HIIT, depending on their level of resistance, It may be necessary to extend the life of the lens ranges. The aim is to move towards alternate fast and slow intervals according to report 2:1 for a total duration of 20-30 minuti.

(c)) L’ HIIT can be done even on an athletics track, alternating a stroke minute with 30 seconds of travel.

NOT EVERYTHING’ GIRL

DESCRIPTION

Il tedio di stare in piedi sul posto e muoversi senza spostarsi per mezz’ora o più è forse la ragione principale per cui i bodybuilder tagliano corto. Nonostante i moderni diversivi hi-tech-cuffie, ipod, computer, tv, correre o marciare su tapis roulant e step non è certo il massimo del divertimento.

SOLUTIONS

to) La maggior parte delle palestre non offre solo tapis-roulant, step,e cyclette, perciò sfruttate la gamma di opzioni disponibili: macchine ellittiche, simulatori di arrampicata e vogatori sono solo alcune delle possibili alternative, per non parlare dei nuovi modelli delle macchine classiche, tecnologicamente più accessoriati, che escono continuamente. Per non perdere l’ispirazione, cambiate macchina ad ogni sessione.

(b)) Dividete in due l’allenamento cardio. Allenate un gruppo muscolare, fate 20 minuti di cardio, allenate un altro gruppo muscolare e concludete con altri 20 minuti di cardio. Paragonando un’unica sessione continua di 60 minuti alla cyclette con due sessioni da 30 minuti separate da 20 minuti di riposo, una recente ricerca ha scoperto che le sessioni più brevi sono più efficaci per smaltire grasso rispetto all’unica sessione lunga. Anche questa strategia aiuta a combattere la monotonia.

(c)) Uscite. Correte, fate escursioni a piedi, nuotate, andate in bicicletta, saltate con la corda, giocate a pallacanestro. Chi l’ha detto che il cardio bisogna farlo in palestra? Fare un pò di sport o attività aerobiche all’aperto è un altro modo per ridurre la noia delle interminabili sessioni statiche sul tapis-roulant.

(d)) Sollevamento pesi. Gli esercizi che impegnano tutto il corpo, as momentum and tear with lightweight barbell or dumbbells, are excellent devices to train the cardiovascular system, especially in HIIT mode.

SHORT AND TARGETED

DESCRIPTION

The fear of losing hard-earned muscles will also be exaggerated, but it is not entirely without foundation. Conveyor belt, step and the like, In fact, imply a muscular work of the lower part of the body, while rowers or rope climbing engage the top. If your cardio sessions are too long or frequent, there is the risk that the extraordinary interfere both with the recovery that with the growth. Scientific studies have shown the suppression of testosterone levels in endurance athletes because of excessive distances traveled. Here then is another good reason to shorten the cardio sessions thanks to’ HIIT.

SOLUTIONS

to) Così come le sessioni HIIT (allenamento ad alta intensità) consentono di minimizzare la durata del workout con i pesi, l’ HIIT può ridurre la durata delle sessioni cardio a 20 minuti, tre volte per settimana, limitando il carico di lavoro sostenuto dai muscoli.

(b)) Variate regolarmente le macchine, gli esercizi con i pesi e le attività all’aperto al fine di stimolare muscoli diversi.

(c)) Evitate attività cardio intense per le gambe nel giorno in cui le allenate con i pesi, e forse anche il giorno successivo.

SERBATOIO VUOTO

DESCRIPTION

Molti bodybuilder pensano di dover fare cardio la mattina appena alzati, quando l’organismo è predisposto a bruciare grasso, senza mangiare niente. Non è del tutto sbagliato, ma allenarsi con il serbatoio completamente vuoto appena alzati rischia di tradursi in una perdita muscolare.

SOLUTIONS

to) Se fate cardio la mattina appena alzati, evitate tutti i tipi di carboidrati, compresi quelli a digestione lenta come la frutta ed i cereali integrali, e gli zuccheri a digestione rapida.

(b)) Non lesinate sulle proteine. Assumere un integratore liquido con 10-20 grammi di proteine del siero del latte a digestione rapida prima del cardio mattutino permette di conservare i muscoli senza interferire con l’eliminazione del grasso. Una ricerca giapponese indica che gli aminoacidi presenti nel siero del latte possono addirittura aumentare la combustione dei grassi durante il cardio.

WHAT WE LEARNED

to) Fare cardio subito dopo l’allenamento coi pesi.

(b)) Preferire l’interval training ad alta intensità

(c)) Impiegare un’ampia gamma di macchine e attività sia in palestra che fuori.

(d)) Tenendo conto dell’ allenamento coi pesi, organizzare le sessioni cardio in modo tale da evitare di esaurire i muscoli.

and) Per fare cardio la mattina appena alzati, evitare i carboidrati e prendere prima uno shake a base di proteine del siero del latte.

 

 

 

Magari sono i bicipiti o il trapezio o i polpacci, o ancora i pettorali alti, i dorsali bassi o la zona esterna dei quadricipiti.
All’inizio è tutto un punto debole, poi crescendo si evidenziano carenze più specifiche per ciascuno.
I gruppi muscolari non si sviluppano tutti alla stessa velocità e lo stesso discorso vale per porzioni di muscoli, da cui i punti deboli, che variano da un individuo all’altro.
Il principio della priorità muscolare è uno strumento efficace per ridurre, se non eliminare, lo scarto tra i punti deboli e i punti di forza.
Un fisico equilibrato è frutto di un maggior impegno volto a migliorare le zone carenti, ma non è così semplice come sembra.
Andiamo a scoprire tutti i segreti per applicare con successo il principio della priorità muscolare.

PRIORITA’ MUSCOLARE

Partendo dal presupposto che lo scopo ultimo è un fisico proporzionato, questo principio richiede di dare la priorità alle zone più carenti allenandole per prime.
For the same reason, eventuali gruppi muscolari, o muscoli, più forti dovranno essere allenati a fine sessione.
Cominciare dai “sottosviluppati” permette di allenarli con il massimo della forza, energia ed intensità al fine di sovraccaricarli al meglio e stimolare la crescita.
Il concetto generale è di lavorare più sui punti deboli che sui punti di forza, e lo si può fare in vari modi, non soltanto attraverso l’ordine degli esercizi.

PRIORITA’ CON SESSIONE INTERA

Il modo più efficace per applicare il principio della priorità al gruppo muscolare più debole consiste forse nel dedicargli una sessione a sè stante oppure combinarlo con un piccolo gruppo muscolare come gli addominali.
Nel caso delle gambe, problematiche per molti soggetti di alta statura, si possono allenare quadricipiti e posteriori della coscia in sessioni separate da eseguire in giorni diversi così da poter dedicare a ciascun gruppo muscolare il volume e l’intensità necessari.

IGNORARE I PUNTI DI FORZA

Quando un gruppo muscolare ha un livello di sviluppo molto più avanzato del resto del fisico, come a volte accade, è possibile, anzi consigliabile, ridurre volume e intensità dell’ allenamento finchè non si raggiunge uno sviluppo globale più equilibrato.
Ciò consente di dedicare più tempo ed energia all’allenamento delle zone più bisognose.

PIU’ SESSIONI

Può essere utile organizzare l’allenamento in modo tale da allenare i punti deboli con una frequenza doppia rispetto ai muscoli più forti.
Nel caso in cui le braccia stentino a crescere, provate ad allenarle con due sessioni settimanali, mantenendo una sola sessione settimanale per gli altri gruppi muscolari.
Le due sessioni dovranno essere diverse, ad esempio una con serie normali da 8-10 ripetizioni e l’altra, più orientata al pompaggio, con superserie da 12-15 repetitions.

SFRUTTARE I GIORNI DI RIPOSO

Un altro sistema per pianificare il vostro regime in modo da avvantaggiare i gruppi muscolari più arretrati consiste nell’ allenarli subito dopo un giorno di riposo.
For example, if you exercise every day except Sundays and your weakness is your back,,it,allenatela Monday,,it,VOLUME,,en,In addition to train the weak point for the first,,it,should increase the volume of work,,it,To catch up in the development of high pectoral,,it,make a quantity of series of exercises on upper inclined to those of exercises on a flat or reclined,,it,IN BELLA VISTA,,it,Early in his career,,it,having calves sketchy Arnold Schwarzenegger hid them under sweatpants,,it,When he decided to give top priority to the development of the calves,,it,She began to wear shorts to expose his fault and thus feed the desire to transform them into a strong point,,it,Do not hide your weaknesses,,it, allenatela lunedì.

VOLUME

Oltre ad allenare il punto debole per primo, conviene aumentare il volume di lavoro.
Per recuperare terreno nello sviluppo dei pettorali alti, fate una quantità di serie di esercizi su inclinata superiore a quelle di esercizi su piana o reclinata.

IN BELLA VISTA

All’inizio della sua carriera, avendo i polpacci molto scarsi Arnold Schwarzenegger li nascondeva sotto i pantaloni della tuta.
Quando decise di dare la massima priorità allo sviluppo dei polpacci, iniziò a indossare calzoncini corti per mettere in mostra il suo difetto ed alimentare così il desiderio di trasformarli in un punto di forza.
Non nascondete i vostri punti deboli: put them on display and transform,,it,PLANNING PRIORITY,,it,Not being able to tell you what you should muscle priorities,,it,as each has its weaknesses,,it,we decided to consider two particularly widespread problems,,it,the first concerns the lateral deltoids,,it,for which we propose a solution through the order of exercises,,it,the second affects the legs,,it,and the priority is assigned by the training organization and the volume,,it,with separate sessions for quadriceps and back,,it,both after a day of rest,,it,Perhaps it would be appropriate to rename this principle as a principle of training analysis,,it,Since the first step in implementing the muscle priority is to assess objectively the strengths and weaknesses,,it.

PIANIFICARE LA PRIORITA’ MUSCOLARE

Non potendo dirvi a cosa dare la priorità muscolare, poichè ognuno ha i suoi punti deboli, abbiamo deciso di considerare due problemi particolarmente diffusi: il primo riguarda i deltoidi laterali, per i quali proponiamo una soluzione attraverso l’ordine degli esercizi; il secondo interessa le gambe, e la priorità viene assegnata mediante l’organizzazione dell’allenamento e il volume, con sessioni separate per quadricipiti e posteriori, entrambe dopo una giornata di riposo. REVISIONE: Forse sarebbe il caso di ribattezzare questo principio come principio della valutazione dell’allenamento, giacchè il primo passo per attuare la priorità muscolare consiste nel valutare con obiettività punti di forza e punti deboli. As explained in section,,it,disadvantages,,it,a workout based on muscle priority is of no use if it is not preceded by a precise analysis of the initial situation,,it,It risks to accentuate any problems of symmetry,,it,TRAINED EYE,,it,The ideal is to be assessed putting posing in front of a bodybuilding judge,,it,agonist expert or otherwise a person whose eyes are trained to evaluate the physical qualities,,it,PHOTOGRAPHIC EVIDENCE,,it,Most of you,,it,They probably do not have the ability or will not pose in front of an expert,,it,therefore, the alternative is a digital camera with which realize a series of shots from different angles,,it,For evaluation,,it “svantaggi” un allenamento basato sulla priorità muscolare è privo di utilità se non è preceduto da un’analisi puntuale della situazione di partenza, anzi rischia di accentuare eventuali problemi di simmetria.

OCCHIO ALLENATO

L’ideale è farsi valutare mettendosi in posa davanti a un giudice di body-building, un agonista esperto o comunque una persona che ha l’occhio allenato a valutare le qualità fisiche.

PROVE FOTOGRAFICHE

Molti di voi, tuttavia, probabilmente non hanno la possibilità o non vogliono posare davanti ad un esperto, perciò l’alternativa è una macchina fotografica digitale con la quale realizzare una serie di scatti da angolazioni diverse. Per la valutazione, put yourself in the foot by wearing a racing suit in a well lit spot and have your picture taken by someone,,it,or alone with the self-timer,,it,Fotografatevi from front,,it,from both sides and from behind in a relaxed position,,it,then he poses biceps and back open from the front and from behind,,it,MIRRORS,,it,The last alternative is a full length mirror and,,it,to watch you from behind,,it,another mirror to hold,,it,The important,,it,regardless of who carries out the assessment,,it,It is to abandon prejudice and timidity to form an objective opinion,,it,The only way to fix defects is to identify them with the utmost precision,,it, o da soli con l’autoscatto. Fotografatevi da davanti, da entrambi i lati e da dietro in posizione rilassata, poi nelle pose di bicipiti e di apertura dorsale da davanti e da dietro.

SPECCHI

L’ultima alternativa è uno specchio a figura intera e, per osservarvi da dietro, un altro specchio da tenere in mano. L’importante, a prescindere da chi effettua la valutazione, è abbandonare ogni pregiudizio e timidezza per farsi un’idea obiettiva. L’unico modo per correggere i difetti è identificarli con la massima precisione.

VANTAGGI

A) IMPROVE THE PROPORTIONS AND SYMMETRY The primary objective is the development proportion of the various muscle groups,it.

B) FORCE GLOBAL It is known that the strength of a chain depends on the tightness of,,it,weakest link,,it,therefore improve a deficient area is expected to increase the strength in general,,it,The progress achieved by giving priority to the triceps,,it,for example they have a positive effect on the performance of chest and shoulders in distensions,,it’ anello più debole, perciò migliorare una zona carente dovrebbe aumentare la forza in generale. I progressi ottenuti dando la priorità ai tricipiti, ad esempio hanno una ricaduta positiva sulle prestazioni di pettorali e spalle nelle distensioni.

C) SAVE TIME AND ENERGY Devote more to,,it,turtles,,it,and not to,,it,hares,,it,It allows to exploit more efficiently the limited resources of time and energy,,it,In the hectic days when there is no time for a long full workout,,it,at least you can effectively train the area that needs it most,,it,MISSING THE TARGET,,it “tartarughe” e di meno alle “lepri” permette di sfruttare in modo più efficiente risorse limitate di tempo ed energia. Nelle giornate frenetiche in cui non c’è tempo per un lungo allenamento completo, almeno si può allenare in modo efficace la zona che ne ha più bisogno.

SVANTAGGI

MANCARE IL BERSAGLIO

Beginners usually do not need to apply the muscle priorities until they have built up a good mass base,,it,At the intermediate and advanced level,,it,many fail to focus on their weaknesses and tend to confuse what they want desperately to what is in desperate conditions,,it,So,,it,end up giving priority to areas that do not necessarily need it most,,it,neglecting their real weaknesses,,it,that continue to worsen,,it. A livello intermedio e avanzato, molti non riescono a mettere a fuoco i loro punti deboli e tendono a confondere ciò che vogliono disperatamente con ciò che è in condizioni più disperate. Così, finiscono per dare la priorità a zone che non necessariamente ne hanno più bisogno, trascurando i loro veri punti deboli, che continuano a peggiorare.

 

 

This principle has a very ambivalent reputation. On the one hand, it is the best ever, because everyone definitely likes quality, and the very name of this principle is more effective than an advertising slogan. Dall’ altra, it may even be the worst, because in theory quality is one of the fundamental characteristics of all principles. Probably, it would be more correct to rename a training principle that has been famous for decades. In questo capitolo, we will describe the advantages and disadvantages associated with the above principle, and we will show you how best to use short breaks to stimulate muscle development.

PRINCIPLE OF QUALITY’

This principle provides for the reduction of pauses between one series and the next to less than a minute.
In the years 70, period in which this practice began to spread, bodybuilders considered it a technique reserved for the pre-competitive period, to improve definition and refine the muscles.
In off-season, In fact, they mainly trained with heavy compound exercises and prolonged breaks to develop mass.
In the pre-race, on the other hand, the number of repetitions per series and that for isolation exercises rose, while the breaks were shortened.
Nowadays most competitive bodybuilders do not radically change their training during the pre-race diet.
They simply train with weights in the most efficient way, especially in the last few weeks before the race, but exactly the same way as in the off-season, to maintain muscle mass, and they use cardio and diet to get rid of excess fat.
Muscle definition and shape appear evident once body fat is reduced.
Nevertheless, shorten the pauses between one series and another, as prescribed by the quality principle, it is a very valid technique both in the off-season and in the pre-race. In a recent study, a group of male athletes had to train for 8 weeks using breaks 2 minutes between sets, while another group started in the first week with breaks from 2 minuti, but then he shortened them by 15 seconds to each subsequent week, until you get to breaks alone 30 secondi. The group that applied decreasing breaks reported an increase in 21% he was born in 28% respectively in the circumference of the arms and legs. Increase that was instead of 14% he was born in 19% in the group that maintained the duration of the breaks between one series and another. In the group of decreasing pauses, progress has occurred thanks to the fact that fatiguing a muscle with shorter pauses can promote the natural production of a series of growth factors.

VANTAGGI

MORE GROWTH

Reducing breaks also leads to reduced recovery times within the workout, thus increasing muscle fatigue during the session. Such fatigue stimulates growth. In fact, shorter breaks mean more stress, to which the muscles adapt as they grow.

MORE BLOOD VOLUME

AND’ simply a more sophisticated way of saying that it increases pumping. Training systems like l’ FST-7 uses shorter breaks to pump more blood into the muscles than it does with standard length breaks. The increase in’ blood supply to the muscles brings more nutrients to the muscle cells, favoring both growth and recovery.

SVANTAGGI

FORCE LOSS

To express maximum strength, they usually occur 2 recovery minutes between sets, and even longer breaks in the most demanding series. When this recovery period is substantially reduced, strength will also drop, therefore it will be necessary to use lighter loads. To counter the phenomenon, take a few sets with standard length breaks.

INTENSITY DECREASE’

Excessively focusing on the speed of a workout can distract us from’ commitment to bring a series until failure and dall’ always use a demanding load. For this reason, vary the length of the session breaks in session.

REVISIONE

You are limited to 20-40 seconds of pause between one series and another, the shortness of this time frame does not allow approximations. Unlike usual, In fact, you will not perform the next series when breathing has returned to normal, but much earlier. Quindi, between one series and the other it is necessary to check the time on the second hand of a watch, or use a stopwatch. Be precise in the breaks between one series and another, and go back to work as soon as the break is over.

La postura è un termine che indica come il nostro corpo si pone nell’ ambiente che lo circonda. È fondamentale capire come una corretta postura, quindi un corretto atteggiamento del corpo, sia importante per la salute. Interessante è osservare anche come una persona si presenta e come la sua postura cambia in base agli stati d’animo che sta provando in un determinato momento: For example, un introverso e timido tenderà ad avere spalle che si chiudono in avanti, una curva dorsale quindi particolarmente accentuata che andrà a creare delle modificazioni poi in tutto il resto della colonna vertebrale e anche del corpo. Detto ciò si può capire come sia importante avere una schiena forte e sana che sostenga tutto il corpo. Per questo scopo esiste la ginnastica posturale che va a lavorare sui muscoli detti del core (addome e schiena). In generale si svolge in posizione supina con un tappetino e l’ausilio di piccoli attrezzi come i roller (tubi con i quali e possibile svolgere molti esercizi) o elastici, e si va a lavorare sugli addominali, le fasce muscolari della schiena, sull’equilibrio e infine sull’allungamento di tutto il corpo. A volte per problematiche non gravi e per chi ha problemi a livello del rachide una buona ginnastica posturale puo risultare molto importante per alleviare la problematica o addirittura risolverla.

The beneficial properties of almonds are many and all contribute to our overall well-being and health of the body. We can have real therapeutic properties of almonds and not just by entering in our diet the classical dried fruits, but also through the use of other products derived from almonds, as, For example,, almond oil. Let's see together what are specifically the healing properties of the most important almonds.
1. Intestinal health
Sweet almond oil in particular stands out for its lubricating properties and emollients and this contributes to good intestinal health. This type of oil derived from almonds to qualify for a physiological intestinal transit. However, we must not exaggerate the consumption of sweet almond oil, because it contains a lot of fat and provides many calories.
2. Fighting cholesterol
Almonds managed to counter the high level of cholesterol. It's all about monounsaturated and polyunsaturated fats that they contain and which are capable of reducing the "bad" cholesterol. That's why should not miss ever regular diet of those suffering from hypercholesterolemia. The almonds in the diet are also useful for preventing diabetes.
3. Benefits to new mothers
New mothers in particular should be aware of what may be the benefits of almonds. It is worth remembering that they help improve unsightly stretch marks that are formed as a result of pregnancy, to maintain a high level of blood sugar and almond oil, used to rub the body and skin, may prove to be an excellent remedy against stress. The same benefit is one of the beneficial properties of nuts.
4. Strengthening of the bones
Almonds are rich in different nutrients, which can increase bone mineral density. From here the advantages derived from bones and skeletal system in terms of strengthening. This is their characteristic almonds should be part of the diet of the elderly and those suffering from osteoporosis.
5. Counteract anemia
Almonds help fight anemia, because they have a high nutritional value, given that contain iron and vitamins, particularly those of Group B. For this high vitamin content the sweet almond oil is also useful against the cold. Almonds are among the foods to eat in case of iron deficiency.
6. Hair problems
If we have hair problems we cannot resort to using sweet almond oil. It turns out to be extremely useful to combat dandruff, hair loss and premature white hair.
7. Almond milk: mood balance
In order to remain our mood in the right balance is important, the almond milk, that can be considered a very energetic and refreshing drink. Almond milk has antidepressant and anti-inflammatory properties. Don't overdo it though, to avoid the large contribution of calories: a glass of almond milk has the same calories than half a gram of bananas.

A Good sense!
B Make sure the work area is clear
C surface of stable and low shoe work
D do not have anyone in the trajectory during the ballistic work
And Protect the column by operating abdomen and buttocks
F The guide body during the kettlebell ballistic work,the kettlebell is lifted by the arms
G Good workout!