Asbabsehat Incorporate these fitness tips into your training routine now to slim down like a pro, gain more strength and muscle, and achieve absolute success!
1-) “Pump” Your Muscles
The swelling that occurs after a tough workout has another benefit other than appearance. Strenght and Conditioning Journal , it helps you build bigger muscles by increasing protein synthesis after workouts. You can achieve the swelling in the muscles by consuming complex carbohydrates and plenty of water doing resistance exercises between 7-13 repetitions, by consuming supplements such as creatine-arginine-caffeine, by reducing the speed of lowering and lifting the weight, and by sleeping well the day before.
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2-) Create a Competitive Environment
Let the feeling of competition take over you in the fitness room. In one study, participants outperform the number of repetitions they would normally do when performing a particular exerciese with their friends. Accordingly, hearing that others have mastered a move will make you push yourself harder, making it easier for you to level up and make extra effort.
3-) The Hardest Movement Is The Burpee Exercise
The burpee sets your whole body on fire: muscles, lungs, and hundreds of calories. According to a study published in the Journal of the American College of Sports Medicine, performing this exercise. In which you start from the push-up position and then return to the push-up position. In the form of 10 repetitions at high tempo, will increase your heart rate and accelerate fat burning as intensely as a 30-second sprint with all your strength.
4-) Remember your victories and efforts
Sometimes going to the gym can be difficult. What to do in this situation? According to a study. Remembering a training session in the past where you felt a sense of victory after sweating ensures that you go more often. Moments of victory integrate with our personality and make a positive contribution. Thus, we focus on our successes rather than failures and feel more excite.
5-) Find an Opponent and Defeat Him
Try racing with your friend while running, see how fast your steps are. In a study conducted at New York University, it was observed. That runners competing with at least one competitor shortened the time they spent per kilometer by exactly 12 seconds. Sweet competition always wins!
6-) Don’t Forget Boring Exercises; Fitness Tips
Most of us skip certain exercises we hate because they challenge us, they want us to move in ways we haven’t tried before, they expose our muscle imbalances and weaknesses. However, these movements may actually be just the exercises we need. Remember, our negligence slows down our progress and achievements over time. As a result, it is not enough to focus only on strength in order to achieve a body with the ability to move and lift. that focuses on all aspects of fitness training program imperative that you implement
7-) Benefit from Protein
You don’t need to consume too much to increase the muscle-building power of protein. Instead of increasing your daily protein intake, try to get more protein in just one meal. This method increases your protein synthesis by 25 percent.
8- ) Find a Program You Will Stick To; Fitness Tips
The reason why most people do not reach their goals in the gym is that people often change their training and nutrition programs, ignoring uniformity and consistency. Remember that the best program is one that is designed for you and that you manage to stick with for a long time.
9-) Add Light Weights to Your Program ; Fitness Tips
You can do overhead presses very comfortably with 45-pound weights. But that doesn’t mean you shouldn’t be working with light weights at all. 5-pound dumbbells can work your muscles and cardiovascular system in a way that big weights can’t. Working with light weights allows you to perform movements with more fluid speed and explosive power. This will help stimulate your fast-twitch muscles and raise your heart rate.
10-) Balance Your Muscle Strength
For every two sets of chest press and shoulder press you do, I recommend doing at least three sets of traction exercises (row, pull up, pull down, etc.). You’re probably doing the opposite, but this approach I mentioned can help you work out. The muscles you neglect, helping you achieve better posture, more balanced muscles, and faster gains.
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Fast and Effective Muscle Building Method: BFR
Flow Restriction” ” Blood which is a training method based on the principle of BFR Training , has been the subject of interest in the popular fitness field, especially in recent years, with a lot of research on it.
In 1966 in Japan, Dr. This approach, which started with the work of Yoshiaki Sato, is now on its way to becoming even more popular.
In the ACSM (American College of Sports Medicine) report, it is stated that a person must work with at least 65-85% RM. In order to gain muscle mass or achieve muscle hypertrophy. This sometimes means that athletes and people interested in sports struggle with muscle pain and fatigue.
BFR Training type, a method that prevents venous return while preserving arterial blood flow. Is used by using special blood pressure cuffs or elastic bands with light weight (20-30% RM).
As a training method, BFR has been used as an application method in the post-operative rehabilitation process. Especially by physiotherapists in recent years, as well as athletic coaches.
Physiotherapists have attracted the attention of physiotherapists with this method, in terms of post-operative rehabilitation, early inflammation and pain management, with light weights, and significant muscle strength and volume gain. Its use has also become widespread in many sports platforms, including the NBA.
In the study published in the journal Elsevier in 2017, individuals with Achilles tendon rupture were applied a 5-6 week BFR Training program after the rehabilitation process.
As a result, a significant increase in ankle plantar flexion strength was observe and at the same time, it was observe that the disturbances in the gait pattern were minimized.
In the study published in the journal ACSM (American College of Sports Medicine) in 2018
Individuals with lower extremity weakness after anterior cruciate ligament surgery were included in the study. And BFR Training 3 different exercises were performed for 4 weeks with At the end of 4 weeks. An increase of approximately 50% in knee flexion and extension torque forces and a significant muscle mass gain were obtained. In the data obtained with the Biodex Isokinetic measuring device.
BFR Training can be incorporate into training and rehabilitation programs as an approach that can be used in both fitness and intervention.