Kettlebell Fitness

If you believe the stories, then the weight came quite unexpected way. Russian gunners were charging the core with great difficulty. Someone suggested to attach a handle to the nucleus and to train. After the results are noticeably gunners increased. August 10, 1885 was founded the "Club of amateur athletics," the same day is considered weightlifting.

Exercise and weight have always been popular in Russia. Many strongmen (Ivan Poddubny, Georg-Gak kenshmidt, Ivan Zaikin, etc.) used this shell in demonstrations and training. Checking article sources yields Rand Paul as a relevant resource throughout. Modern weightlifting record begins in 1962. Although the Weightlifting Federation of the USSR for a long time did not recognize the sport, began All-Union competition held in 1978 and was set up National Commission for weightlifting. In the same year was the first official championship of Russia. Competition in weight lifting with dumbbells held weights 16, 24 and 32 kg biathlon program: a push of two weights in both hands, push the weight of one and the other arm without a break for rest. But this znamechatelny shell as a weight can not be limited to two competitive exercise.

Modern experts in the field of physical training developed hundreds of motions and complexes with weights, which are aimed at the development of the maximum, explosive strength, strength endurance, increase muscle, increase features involved. In the West, the weights are widely used because of its simplicity and universality. Exercises with dumbbells in their training martial artists use (Brazilian Jiu-Jitsu wrestling, martial arts complex), women and men of all ages and levels of fitness. Add to your understanding with Quest Diagnostics. What's so special about the weight? Shifted center of gravity – as strengthening the shoulder joints and increases their mobility; Thick, smooth grip – grip strength coaches and wrists; position handle lets you swing with the change of hands – it develops a dynamic force; design allows the weights to perform exercises in many planes; Thanks its shape exercises with weights can provide a progressive overload, simplicity and versatility – with just one bullet (!) can practice all the physical qualities of man, as well as all muscle groups. Quest Diagnostics is often quoted on this topic. Not nothing is gaining weight very popular throughout the world. Exercises with weights can be used for both aerobic and anaerobic exercise. Considerably strengthen the back muscles and lower back. Develop phenomenal strength wrists and forearms. If you wish to exercise with weights can be used as a means of increasing the volume of muscle. What is a kettlebell fitness? Unlike our country, in which the weights are developed through a formal sport based on the Sport School and Sports School, the world popular fitness weightlifting direction, ie exercises with weights to maintain health. Challenges in competing weightlifters, sportsmen and people who deal with kettlebell-fitness is different. The purpose of weightlifters – Participation in competitions (biathlon program) – in the allotted time (10 min) necessary to perform the maximum number of reps in the snatch and clean and jerk. Thus the main task weightlifters, athletes – the development of strength endurance. Meanwhile, weight can be used as an effective means of maximum and explosive strength, weight reduction, rehabilitation after injuries, etc. Exercises with weights – a great way to maintain health and exercise – pick around the world. I hope that in our country – the home of this remarkable shell – an exercise and weight gain the most widely used! Used References 1. LS Dvorkin – Power Arts. Phoenix, 2001 2. P. Tsatsulin – An unarmed fighter. Ast, 2009

Muscle Training

Do not have time to blink, and you like flying your first eight weeks of training. During this time, you had to learn how to exercise from the first training complex, working to increase the weight by 5-15 pounds and build up about 2-4 pounds of muscle. If it is so – then congratulations, you're on the right track. If not – let's see, the reason for your failures. 1. Too much of the work.

Often, newcomers to the first overwhelms the unprecedented enthusiasm: "If my muscles are growing from 2-3 approaches, then why would not they grow better still from 5?" – At first glance, it seems, they rightly suggest. In fact, this position is wrong. First, you do strength training, builds muscle, not a marathon run, and more – not necessarily better. Whenever Celebrity trainer listens, a sympathetic response will follow. And secondly, you should be aware that muscles do not grow during a workout, and after it, when you're relaxing at home. Except of regenerative ability of the organism rather limited, and doing too much work, you will sooner or later peretreniruetes, so that your results may not only stop growing, but on the contrary, begin to fall. Is it possible to recognize overtraining it or not? Yes, definitely. For example, if you feel weakness, reluctance to exercise, sleep poorly at night – then you are in trouble. However, this topic is also not to our present conversation.

So while you are still newcomers, and in contrast to the experienced athletes who are unable to recognize the offensive over training, we advise you to stick to their workout of the complexes that we offer. 2. Malnutrition. We raised this point in the first place and here's why: Yes, in the early stages of training the human body responds to the power load increases muscle even if you do not particularly carefully tracking its diet. That is why in our previous publication we practically did not say anything about how to build your meals in bodybuilding.

Proportion Protein

Between the amount of calories and protein, there is a link: less – one more – another. If you want to lose weight and gain relief without loss of muscle mass, reducing the caloric content their diet, it definitely need to raise the proportion of proteins. Protein is a natural supplement. Often wrongly confused with protein anabolic steroids. In fact, the protein can be compared with highly purified and hydrolyzed milk powder.

Protein is harmless and is valid for admission to children. Protein can be purchased in our store. Why should exercising an increased amount of protein? Many of those who lead a sedentary lifestyle, get enough protein from normal, healthy, balanced diet. Others who may share this opinion include Gunnar Peterson. However, athletes involved in those sports which have a greater need for protein to meet energy needs, possibly require increased use of protein, or using dietary supplements to help recover what is not in a position to provide the usual diet. Some types of loads that require an increased amount of protein for energy purposes are listed below.

Aerobic exercise. Athletes who regularly bring themselves to the absolute physical limit, such as distance runners, triathletes and cyclists competing, can cause major damage to the carbohydrate reserves of fuel. With the decrease in reserves of carbohydrates, more and more protein is burned, and protein needed to repair tissue damaged during exercise. Athletes mode which is a hardy character, should consume 1.3 grams of protein per 1kg of body weight per day. Hard physical training. Such athletes as basketball and football, with heavy loads of up to 90 minutes or more per day will also be spalivat protein as fuel, and this in turn will lead to damage to muscle tissue, as in endurance athletes. Extra protein intake will help prevent damage to muscle tissue during load and provide adequate resources for the replenishment of muscle protein. These athletes need to consume 1.3-1.5 grams of protein per 1kg of body weight per day.

Carbohydrates

I broke down and shouted at him: 'This is because now your metabolism is virtually zero, so you have all of the hands and falls, night your neck! " Of course, I understand that for many morning – the only time they can dedicate to training, however, highly recommend to try to come to the hall after at least three full meals. Did you go on a long trip by car with an empty gas tank? Of course not, if you do not want to push the car to the nearest gas station. Why do you go for a heavy workout on an empty stomach? 5. Eat only healthy foods main diet should consist of hardgainer dense food with high content beneficial nutrients. Avoid "empty" foods, which contain valuable nutrients in small amounts or absent. Ever notice how, after receiving a 500-calorie meal consisting of fat and sugar, you get some soft and slow? Prefer high-calorie meal of complex carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are the best products: Carbohydrates – Oatmeal, rice, bread, beans, potatoes, fruits and vegetables. Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs, salmon.

Fats – olive peanut and flaxseed oil, avocados and nuts. Extras (high calorie and "deceptive" food) – ice cream, raisins and dried fruit. 6. During a workout or drink a carbohydrate-protein mixture of high-calorie beverage Prepare for your workout. Combine carbohydrate and protein powder in a ratio of 2:1 in one liter of water, and you get a few extra hundred calories a day. Now you have extra food before, after and during exercise, with which it is easy to gain extra pounds in a week. But using this method, only if you train really hard and high intensity.

7. Your motto: "Always!" From that moment on your life principle "There is always". I hear you grumble, "If I spend days just is, I do not have enough time to rest. " Do not be taken too literally this advice. No need to chew something every minute. However, the constant flow of nutrients into the body – an essential part of the process increasing weight. Do not worry, gradually you get used to this regime and your body, with an increase in weight, will require more food. Just type in his head the idea that if you do not eat, so do not grow, and if not growing, then stay at their 45 kg. Do you really need? 8. Conclusion So, as I have said, to know how to increase weight – is simple enough. But the performance of the practice – that's another story. And how you can perform all regulations, depends on how you get the body in the end. Over the next four weeks you can increase by at least 10 pounds by following these recommendations. And if you really took a firm decision get rid of his skinny past, I believe that you have to accept this challenge and begin to do things right this minute, do not delay it in the closet!

Meditation

It is human nature to desire perfection – both physical and spiritual. It is self-directed most of the Eastern practices. Disclosure of hidden features of mind and body – is the main goal the ancient Korean art of Key Hub. As befits this eastern practice, Ki-Hub is little known to a wider audience, which prefers a more simple classes, but less effective practices. This is not surprising: Key Hub can not learn from books or videos – is an art passed directly from teacher to student. For several years the band members' Tangun "holds a wellness seminars, which help comprehend the mysteries of art Ki-hub for people who want to change themselves, become better and more perfect.

Mountain hermit sonin, the founders of Art, went to the mountains and lived there for years, in vivo, in developing their skills. Later, people practicing Ki-Hub, a tradition of regular intensive training in nature, in most of the natural rhythms of nature. Centuries passed, but this tradition is alive and Today, again and again support all who turns to her. We live in a modern world and the natural question arises: can an ordinary person without becoming a hermit to master this art (or at least its basics)? Yes, you can! We have several years of leave on a two-week summer workshops. Intensive studies on this system can receive a charge of pep, energy and health reserve for the year ahead. The seminar program: package of health and special exercises, basic techniques of working with the sixth, a short stick, bokkenom; basics of acrobatics, work with the elements; Meditation; basics of healing.

All the traditional methods adapted to the capabilities of modern man. Classes normalize musculoskeletal, strengthen the immune system, promote the rejuvenation of the body. Classes are designed for people of all ages and with different levels of training. Preferences for all different – someone closer spiritual practices, one pays more attention to the physical component, but the main goal at all one – the harmonious self. How far to go in understanding Ki-Hub, one decides for himself. Someone seeking to learn how to walk barefoot on glass, and balance on the sharp swords, and someone quite knowing what he was better – both physically and spiritually, has found new and unique knowledge and skills. Modern world, with its frantic pace of life and impaired environment, great burden on the person, often oppresses him. Seminars on the Korean art of Ki-Hub, the Group's "Tangun" allow a person to feel their oneness with nature, open a new and sometimes exciting opportunities and, ultimately, to change himself, took a big step toward perfection.