ogrudko

Не давайте себя одурачить авторитетами. Верьте фактам.

Давайте будем сдержанней. Здесь пишут люди, которые ничем друг другу не обязаны, но которым интересны тренировки и общение. По теме диалога kiss прав в том, что нельзя в подтягивании умышленно выключить бицепс или широчайшие, если имеется ввиду полноамплитудное подтягивание.

Ну вот видите, прогресс есть. А пока все работает, можно ничего не трогать.

Кстати забыл очень важную деталь. То, что вы посчитали поддержку в 2300ккал в сутки - это только теоретически и то, что вы будете считать/взвешивать тоже може быть далеко от правды. Поэтому тут важно поймать тенденцию Т.е. к примеру вы пользуетесь одним конкретным ресурсом для расчета калорийности продуктов. Вошли в свою норму 2300, но оказывается, что при такой калорийности вы набираете стабильно 0,5кг в неделю. Т.е. или ваш метаболзим слегка отличается от эталонной формулы, то ли сайт, с которого вы берете данные по продуктам немного не точен, то ли вы не всегда правильно учитываете съеденное. Но вы таким образом знаете точку отсчета конкретно для вашего случая. Значит не меняя всей методики, вы просто изменяете вашу норму в нужную сторону на 200-300ккал и дальше мониторите результаты. Т.е. не стоит сравнивать свои 2300 еще с чьими-нибудь 2300, это не столь существенно, важен сам метод контроля

Сначала (неделю-две) просто ведите дневник, записывайте все что съели (если решили считать КБЖУ, то да, придется взвешивать). КБЖУ сложных блюд (вроде супов) определять взвешивая ингиридиенты при готовке, определяя общую калорийность всего приготовленного объема и потом делить на порции (более точный метод) или воспользоваться данными с того же калоризатора по гоовым блюдам других пользователей (менее точный способ). Просто ведя дневник, вы через нексколько дней начнете замечать тенденции, какие блюда и продукты дают вам достичь нужных показателей, чем удается выполнить норму по белку, общей калорийности или углеводам. Также увидите, какие конкретно ваши блюда, наоборот, выбивают вас из общего макроса и сами дял себя решите, можете без них обойтись или нет. Таким образом удастся сделать рацион с соблдением КБЖУ и своими гастрономическими пристрастиями.
Процедура может показаться сложной только вначале, пока каждое блюда вы удете вносить по новой. Потом на это уходит 2-3 минуты после приема пищи, что также необременительно как убрать со стола или помыть за собой посуду.

По поводу жареных/вареных продуктов. Их КБЖУ меняется существенно. В жареных калорийность намного больше, за счет того что продукт теряет воду и впитывает подсолнечное масло. В вареных - наоборот меньше, за счет того, что они напитывают воду и теряют часть веществ в бульон. При готовке считаете вес и КБЖУ ингридентов и потом вес готового продукта. через пропорции находите КБУЖ готового блюда.

Я бы даже сказал, идешь ли ты на рекорд в конкретном упражнении при заданных условиях или занимаешься оздоровительной тренировкой

When you regularly train on pull-up bars you will eventually get calluses on your hands. Sooner or later, but this just can’t be avoided. Unfortunately, not everybody knows that calluses should be treated carefully. That’s why they can bring some real troubles. Our goal is to give you the maximum of useful information, therefore today I’m going to speak how to get away from problems calluses or even how to get rid of them at all.

4 ways to fight calluses

1) The Grip. For gripping it’s better to use fingers instead of a palm. It’s just because rubbing of hand palms is the main cause of the calluses. No doubt this method demands more physical strength from the wrists, forearms and particularly fingers and it will be quite hard in the beginning, but it all will be well paid off in the end. Here is a picture for illustrative purposes:


2) Bar thickness. From school course of physics (yes, yes, this was a cool subject, wasn't it?) you might remember that pressure force is inversely proportional to the size of an area under the pressure. Thus, by increasing the area of contact of your hand and a bar, you will decrease the weight of the load on skin and reduce possibility of getting calluses.


This can be achieved in two ways (it's up to you to choose one)
- Find a thick bar and do the pull-ups on it
- Increase the thickness of a standard pull-up bar by using the special grips or plain towel (wrap it around a bar)

3) Gloves. Use the gloves that suit your training. In this aspect two variants may be highlighted:

* when hand rotates around the bar (e.g. during muscle ups),
* when bar is in a fixed position in your hand (e.g. during pull-ups or static exercises)


In first case you need gloves with a soft protection pad near the fingers and on the palm, because this pads protect your hands from getting the calluses. Also, your gloves shouldn’t have a high friction coefficient as we had already written about the consequences of friction force!

In second case you just need gloves that provide a good cohesion with bar, because this way you will reduce the load on your skin. As a radical alternative variant you can use special GRIPAD grips, which tightly fix your hand on a bar and have a few centimeters of protection surface that doesn’t allow calluses to appear.


4) Hand cream. Use lotion or cream (anyone is fine) to make your palms soft, as the dry skin more often chaps, cracks, tears and distracts you from training.




Well, that’s it. The main thought that I want you to understand is that although you can’t avoid getting the calluses, it doesn’t mean that you should suffer from them

<url="http://workout.su/100DW">100 Days WorkOut - Contents</url>

Second week of our educational program is over and along with that we have also finished the compulsory part of the BASIC block. 36 interesting and useful info-posts of more general character are waiting for you in the next days and meanwhile I suggest to make a summary of the past 7 days:

Day 8. Calorie balance</url>
Day 9. Proteins, Fats and Carbohydrates (Part I)</url>
Day 10. Proteins, Fats and Carbohydrates (Part II)</url>
Day 11. Proteins, Fats and Carbohydrates (Part III)</url>
Day 12 Glycemic index</url>
Day 13 “Tags”: ready-to-use food plan</url>
Day 14 Diet as a lifestyle</url>

Now let’s get back to the point. The first thing I’d like to tell you about is proper breathing during the exercises. Surely, we had already touched this issue in our info-posts on <url="">pull-ups</url>, <url="">push-ups</url> and <url="">squats</url>, but in our experience, it should have been presented in a separate info-post, so you can properly digest the information, so to say.

Proper breathing

I suppose, everyone knows that you have to breathe properly during a workout. Unfortunately, a lot of people, and especially beginners, instantly forget about it during their training and start to breathe randomly or even hold their breath during the exercise stress (and it’s not good). At the same time, just proper breathing, which is synchronized with the exercise process, can let you significantly increase efficiency and improve the results of your training.

Here are the common rules of breathing during the exercises:

[1] take a breath before the start of an exercise (and each repetition during it);
[2] exhale during positive phase of an exercise;
[3] inhale during negative phase of an exercise;

Example: Pull-ups. Come to a bar and put your hands on it. Take a breath. Start to contract your muscles (by pulling your body up) and at the same time start to exhale. Ideally, at the top point all air should be exhaled. Then start to straighten your hands and inhale the air, while lowering your body down. At the bottom point inhale the volume of air needed.

It’s hard for me to say something about the depth of breathing, but it should be comfortable and, obviously, it depends on tempo of execution (there will be an info-post on this issue too). I mean, the faster the tempo, the less volume of air you can breathe in/breathe out (just to have time to do an exercise) and vice-versa.

By the way, a few words about recommendation on breathing through the nose. There are 2 main reasons for that:

- This method allows you to heat inhaled air, so lowering the risk of overcooling – and at the same time the warm air is kept inside (what is important for the cold time of year).
- Also nasal mucosa and tiny hairs filters the air to sieve out the dust and microbes;

At the same time, if you’re exhaling with your mouth, it can help you to let the air out faster.

Also, it should be noted that proper breathing depends on type of an exercise that you do.

Strength exercises, which we do in our 100-day workout program.

It’s recommended to make an exhale at the time of the maximum muscular effort and inhale, while the muscle effort is the least.

Always remember that the breath holding is prohibited. The thing is during an inhale the intra-abdominal and arterial pressure increases as well as physical load on the cardio-vascular system. Obviously, an additional load from a performing exercise would be unnecessary. Moreover, it’s easier to concentrate an effort during an exhalation. Therefore, if you start to notice that you’re holding your breath, this means that the current exercise is too difficult for you and you have to decrease exercise intensity.

Stretching exercises. This group contains all different kinds of bending exercises, rotations, swings, hands and legs circling movements, basically all exercises that are usually included into warming-up. It also includes the exercises for flexibility development.

Relaxation (stretching) of muscles should be done during an exhalation, while returning to start position should be done during inhalation respectively.

Cyclic exercises. Walking, running, bicycling, swimming etc. All these exercises can be classified as aerobic.

In such exercises it’s very important to catch a rhythm of breathe, which would correspond to the movements and try to follow it. Irregular, with pauses, or on the contrary, hurried breathing can break the rhythm of running, cause the problems with coordination and doesn’t provide the proper lung ventilation.

<url="http://workout.su/100DW">100 Days WorkOut - Contents</url>

Good day, everyone! Today is a very special day, because today we gonna talk about learning how to do pull-ups from the scratch. If you can't do regular pull-ups yet, then this is right what you need! If you can, then you will still be able to find some interesting things along the way

I will start with the main thing. The only reason why you cannot do any pull-up on the bar is because your muscles are too weak to raise your weight and get your chin above the bar. That is it. There are no secret techniques at all. Therefore, when we teach somebody to do his or her first pull-up, we focus on strength conditioning of main muscle groups. And we recommend to start with easier alternative pull-ups and other progression exercises.

What are progression exercises? They are easier variations of exercise you are planning to master. They load same muscle groups, similar to the main exercise in motion. So, if you cannot do any exercise, try to find some progression exercises for it. Let's take pull-ups for example. And also let's take school course of Physics for some help.

If you have learned well, then you remember that Work (A), done by your body in pull-up, is equal to your weight (M) multiplied by the distance between upper and lower points (we simplify all the momentums and system of levers just to get the point) (L). Therefore, our progression exercises will do one of two tasks: either decrease the weight of your body or shorten the distance to go.

Method #1 Decreasing bodyweight

Next exercises will be easier because, they decrease your bodyweight, work done and load, taken by your muscles. How we can do it? It is easy task, you just need to spread some part of weight to support (ground, rubber bands, partner etc.) Check these examples below:

Australian pull-ups

I do not know why they are called australian and what they have in common in with the homeland of kangaroos, but this exercise is perfect to strengthen your wide lateral muscles of the back if you cannot do standard pull-up. The main idea is to find the bar, not very high, and do horizontal pull-ups while your feet are on the ground. Because of that, you will decrease load on your muscles, but it will be enough to affect them.

It is important to note, that this exercise differs from standard pull-ups because of the plane of motion is horizontal and not vertical. However, it is great for the rookies and those, who want to enhance their technique in pull-ups. If don’t have any bar around you, try to use your imagination and find some alternative.

Chair pull-ups

Another great way to learn pull-ups is to make them with support (for example using a chair as support). In this way, you must follow 2 tips:

1. From training session to training session you must shift more load from your legs to your lats and arms. Because you control amount of load, it’s crucial to try your best, pulling with your back and arms.

2. You need to do a lot of reps (and 100 Days WorkOut gives this opportunity), loading your muscles .

Rubber bands assisted pull-ups

This exercise is similar to the previous one except two things. The amount of load or support is chosen not by by the amount of resistance of rubber band. The second thing is that this time the support is not static, so you have to load a lot of stabilizing muscles. However, it is still important to work hard with rubber band, so if you can do 10 pull-ups easily with this band, than try such band that will give optimal load.

Method #2. Shortening the distance

How to shorten distance in pull-ups? Try to do only one phase of exercise, for example:

Negative pull-ups

Pull-ups can be divided into 4 phases: starting position (when you hanging on straight hands), concentric or positive phase (when you contracting your target muscles), ending position (when chin is above the bar), eccentric or negative phase (when you moving down). So, if you cant do standard pull-ups (lift yourself above the bar and make controllable descent), than try to work with only one phase. Find the bar of such height, which will allow you jump and get chin above the bar. Then slowly go down (it is perfect to do 1 rep about 5-6 seconds).

Partial repetitions

You can go further and divide concentric (positive) and eccentric (negative) phase on two more. Concentric phase: from straight hands to 90-degree bend, from 90-degree bend to chin above the bar. Eccentric phase: from chon is above the bar to 90-degree bend, from 90-degree bend to straight hands. Believe me, there is no matter if you will do only 1/3 or 1/2 of the range of motion. If you will workout regularly, you will get strong enough for standard pull-ups.

Method #3. Some secrets from bar masters

Chin-ups

Chin-ups are a variation of standard pull-ups, when your palms are facing you. However, they are easier to do than standard pull-ups. That happens because with chin-ups your hands are in more natural, comfortable position. This allows you to involve your biceps in a better way. We have mentioned that pull-ups are great exercise for lats. But most of people, who are not training it constantly, uses incorrect pattern of movement, loading mostly their arms. That is why they demonstrate a better result in chin-ups rather in pull-ups. We recommend you to use both grips to learn pull-ups for better results.

Grip strength

For many rookies there is a problem even to simply hang on a bar. Some people can have enough strength to do a couple of reps, but their grip is not good enough to continue. If you are familiar with this problem, we recommend you to add hanging on a bar for 30-120 sec (2-3 sets) after your circuit training. Do it regularly and your grip will improve significantly.

More tips

Information above will help you to master your first pull-up but there are two more things, we want you to know:

Tip #1: If you want to learn proper pull-up technique, than imagine that you pull the bar towards yourself, not yourself towards the bar. To understand this, remember how you pulled something heavy in your life (sofa, wardrobe or something else). You grabbed it with both hands, pressed your legs and pulled it mainly by your back, not by your arms. Very same thing you must do on a bar. Our lats are bigger and stronger than our biceps.

Tip #2: Exercises on the bar are far more effective than lat pull-down or pull-ups using pull-up machine (Gravitron). Why? Because pull-ups are not only exercise, used to improve strength of your muscles, but also for your coordination. When you are pulling yourself on a real bar you learn to control your whole body, a lot of muscles involved when you move upward to stabilize you. Lat pull-down removes these muscles from work making learning process longer.

That is all for now, ask your questions if you have some!

<url="http://workout.su/100dw">100 Days WorkOut - Contents</url>

среднестатистические рекомендации 2-4 раза в неделю, но возможны варианты

2-3 км это не бег, а разминка. Соответственно, бегайте на здоровье, если не испытываете дискомфорта.

Казнить себя не надо, Москва не сразу строилась

Если движение идет равномено и нет никакого места, где приходится применять дополнительное усилие или где движение замедляется, значит мертвой точки нет, выдыхайте тогда равномерно по всему движению. Хотя с каким темпом вы выполняете? Я думаю максимум 2 секунды в концентрической фазе, я бы не стал сейчас рыться сколько милисекунд вы тратите на вдох-выдох, пока это не существенно. Важно на начальном этапе в рамках 100-дневки соблюдать общий принцип "вдох - на расслаблении, выдох - на усилии"

Базовый обмен раскручивается аж на 10-15% Далеко там не уедешь

Мне кажется или Вы просто заняли позицию "непобедимого оппонента"? Т.е. не важно что, кто пишет, Вам нужно найти контраргумент?