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The principles of bodybuilding and fitness

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The principles of bodybuilding and fitness

Bodybuilding and fitness

do you want to get in shape, are you looking for training ideas, a personal training program?

Do not know what exercises to do to strengthen your muscles or be in good physical shape in general?

With the Superprof personal trainer method, you achieve a dream body, a muscular torso, well-molded legs, and bodybuilder’s arms.

Muscle your torso with a workout

Like an iceberg, the torso is the most visible part of the human body. Strong pecs, well-drawn abs, developed triceps, these are some of the muscles that you can work on during your muscle-building and strengthening sessions.

Muscular torso in the fitness room

If you go to the gym, you will be able to use a large part of the bodybuilding equipment to muscle your bust. In your first session, a physical trainer in the room explains the devices available in the room and the muscle areas that are exercised with each one.

If you are a novice in the weight room, we advise you to take a personal trainer course and that the sports coach design a training program for you. For that, you will have to expose your objective (increase in muscle mass, toning, abs …) and give him your availability for planning.

Personal training at home

Are you always overwhelmed and don’t have time to go to the gym?

You have 2 options:

You become your physical trainer and you do a training program: exercises, duration, number of repetitions, series, recovery time … it is better that you have good sports knowledge so as not to injure yourself and reach your goal.

You optimize your time and decide to use a certified personal trainer who visits your home to perform muscle-strengthening sessions. Much appreciated by Anglo-Saxons, the personal trainers are in full swing in Spain. At Superprof, you will find the best trainers available on the market.

If you use a personal trainer at home, think about leaving free space to perform your exercises ( push-ups, dips, abdominals … ). Invest in a good mat to do the exercises.

If you get hooked on a sport like CrossFit, you can also set up a weight room with a bench, weights, pull bar, exercise bike, rowing or elliptical.

There are 3 main areas to take into account the bust muscles:

The arms: develop the biceps and triceps, mainly with the dumbbells and the vertical barbell pulls.

Concrete crunches: crunch, iron, scissors, all these exercises decrease the waist and tone the belly.

Swimmer’s chest: increase your rib cage thanks to the dips or the bench press. Be careful to be well watched when you lift heavyweights in the gym.

Muscle your back too: thanks to rowing or swimming, complete your bodybuilding with quality physical training. Swimming massages the body, ideal for recovering after a difficult session.

In our article on the best exercises for a dream bust, you will know everything you need to:

Dumbbells and pull bar, weights,

The bench press,

Push-ups, pulls, dips,

Sit-ups and crunches, burpees, squats,

Rowing, cycling, swimming, athletics,

Muscle toning for a slim silhouette (fitness tips for women).

The followers of bodybuilding tend to forget to work the muscles of the back. The dumbbell exercises are not only good for the biceps and triceps muscles.

Muscle your arms with your workout

Working your arms, at the gym or at home is relatively easy. Do you have dumbbells? Do biceps curl, one of the weight training exercises most used by physical trainers and personal trainers.

Don’t feel like lifting weight? Pull, in the fitness room or at home (easy to find pull bars, easily fit the door frame from 63 to 100 cm wide).

Are not the tractions easy? True. Doing them well takes time because you have to have enough arm strength to lift your own bodyweight, to begin with. It is an exercise that can be difficult for some women, with little muscular arms.

For those who find it difficult to do pull-ups, think about developing your arms using water bottles as dumbbells, at first, and doing push-ups, to develop upper body strength.

Push-ups, another very interesting exercise to develop the triceps, deltoids, and pecs, has the advantage that it can be done anywhere: at home, in the office, in the hotel … Follow the coach’s advice to do well the “push-ups”.

To muscle your arms and develop your triceps, located at the back of your arms, consider the bench press. This involves going to the gym unless you invest in a weight bench, barbell, and weights.

Muscle your legs with your workout

There are two possible objectives when working the legs:

Bodybuilding and mass gain: the athlete wants to gain volume at the level of the quadriceps, twins, and ischia.

Cellulite reduction, loss of fatty tissue, with the aim of having molded legs and marked muscles.

In the first case, it is better to target the bodybuilding apparatus.

In the second case, thinks rather do squats without bar or half squats to define the muscles of legs and buttocks.

Aquabiking or aqua jogging, two activities carried out in the pool, under the supervision of a certified trainer, exercise the muscles of the legs, buttocks, and the abdominal belt at the same time as the pressure of the water activates the blood circulation.

A true weapon of mass destruction against cellulite!

Like spinning or cycling, aqua biking allows you to burn enough calories (between 500 and 600 kcal depending on the intensity) and define the silhouette. Even less aggressive than cycling, as the water slows down the joints, you have to try it!

To firm/muscle the inside of your thighs, think about scissors as well, lying on a mat. To make it even more effective, you can add weights to your heels, so you will work more on the adductors.

Finally, cycling, road or mountain, is an outdoor sport that exercises the heart, lungs and strengthens all the leg muscles, all with a cyclist tan for when you go to the pool.

If you think you have too bulky legs, you can also do 5 activities that Cosmopolitan recommends to slim your legs:

Walk fast or run

Swimming

Camber

Pilates

Yoga and stretching

Are you looking to take a personal trainer course in Madrid? Check our platform.

A good diet to improve your physical training

Without a healthy diet, rich in vitamins and minerals, it is impossible to accompany your body well in its sports training.

Hydrate yourself before, during, and after the sessions, reinforce the protein contributions, if you want to gain muscle mass, and reduce your carbohydrates a little if you want to define your silhouette and lose a few kilos.

Anyway, if you have regular physical activity and do not increase your nutritional contributions, you are going to lose weight, it is mathematical.

Nutrition adapted and personal training quality must go hand in order to achieve the desired objective.

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Advice On Extending The Life Of Your Memory Foam Bed

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Advice On Extending The Life Of Your Memory Foam Bed

The ultra-absorbent polyurethane foam used to produce memory foam mattresses sometimes referred to as “synthetic viscoelastic foam,” provides pliable support that makes lying on one feel like lying on a cloud. Given that NASA developed memory foam for space shuttles, that is logical. Customers have gushed about the wonderful comfort these beds offer since memory foam entered the mattress market.

Maintaining the quality of the best memory foam mattresses you have purchased became essential over time. At the end of this post, you will grasp the tips on how to maintain the comfort and durability of your memory foam mattress. read in advance;

1. Ensure Your Mattress Is Safe

Innovative mattress protectors. A mattress protector should fit snugly, like a fitted sheet, to prevent spills and stains. Encasement protectors, which cover all six sides and have a zipper, are also available (including the bottom). Sleepers with allergies or bedbugs can utilize the best mattress encasement protectors. Whether you eat in bed or not, a mattress cover is vital to protect your mattress from bodily fluids, skin flakes, spilled food, and drinks.

2. Lay A Firm Foundation

Having a base isn’t required for a memory foam mattress to operate well, but it will raise your bed to the right height. If you use memory foam mattresses, your base must be solid, level, and gap-free. Slats on a slatted base should be no more than 2.75 inches apart to prevent uneven mattress wear. If the slats are too far apart, you’ll need to buy extra or use a plywood board.

3. Prevent Pets And Children From Jumping

This counsel is direct. Pets who roam freely and lie on the bed stimulate the spread of germs, insects, and bacteria where you sleep. The perfect situation is when you meet a nice and cuddly bedmate. The worst-case situation is parasite eggs nearby about to hatch. It’s encouraged to ban youngsters under 8 from jumping on beds. Bouncing on the bed is not only hazardous, but it also damages the mattress. The memory foam is overworked by the quick up-and-down movements, which don’t prolong its life.

4. Rotate Your Mattress Regularly

It’s common if you’ve heard of this advice, but have you ever put it to use? Rotate your memory foam mattress 180 degrees every season, starting right away. This method is based on the idea that sleeping in the same spot on the mattress every night could be uncomfortable and lead to a concentration of wear and tear in that area. It should be noted that certain high-end made in the USA mattress producers make mattresses that don’t need to be turned.

5. Make Your Mattress Clean

Your memory foam mattress may be protected against sweat, dust mites, and other allergies by vacuuming it at least twice a year. Start by sprinkling baking soda on your stripped mattress since the longer it remains there, the better. A few drops of essential oil are an optional addition. At some point, take out the vacuum and completely remove the baking soda using the upholstery attachment. The tufts, seams, and areas between the mattress and foundation are known to be dust mite havens.

6. Do Not Make Your Bed

You did indeed read that correctly. While it might appear illegal to put off making your bed, it is not recommended. Delaying making the bed gives your memory foam mattress and linens time to breathe, giving any moisture that may have accumulated throughout the night a chance to evaporate.

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