street workout

Exercises for girls at home

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:55:27 +0300

First describe the structure of the abdominal muscles. Press is a complex of muscles that includes three areas:

upper abdominal muscles;
lower abdominal muscles;
lateral or oblique abdominal muscles.
Next, describe the most effective exercises for girls at each of these muscle groups. In most cases, you need to swing a press in a prone position.

Core Workouts � top press
Pump up the press - for women 1Classic curl � the position of lying on the floor, legs bent at the knees, hands behind your head. Upper torso lift up to 20-30 centimeters from the floor, in this position, freeze for 3 seconds. Do 2 sets of 15 movements. For larger loads you can use the ball.

Pump up the press - 2 for womenCamber � lying on your stomach, legs extended, arms linked behind his back. Raise your upper body, taking her higher and higher from the floor, fixate, do 5 slow breaths. 2 sets of 10 movements.

Pump up the press - for women 3leg raises in the prone position � the exercise of force on the pump press is performed lying on your back with your legs extended straight. Legs slowly rise up, becoming perpendicular to the floor surface. 1 sets of 10 movements.

How to Pump up the press girls

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:54:53 +0300

Now let�s talk about the basic rules of exercise. Even if you plan to do exclusively at home, then you do not need special sports equipment. It is possible to do on their own. It is best to download the press lying on the floor, since we need a rigid base. Be sure to use a special Mat for yoga or fitness classes.

Each class begins with a warm-up. No matter in what form, stretching, gymnastics, dancing. Well-warmed muscles is the key to more effectively carried out basic exercises. Proceed to the loads we need 2 hours after eating and no later than 2 hours before bedtime.

As the girl to pump up the press

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:54:28 +0300

With regard to timing, on average, to make the abdominal muscles of the bump (to pump up the press �cubes�) is not less than a month of regular exercise. It is better to practice every day, spending exercises for half an hour. The assertion that there is a miracle-program, through which homes can achieve a perfect press for a week is just a myth.

The task becomes complicated, if a girl suffers from completeness. Layer fat layer on the abdomen, of a thickness exceeding 1 cm, will hide the cubes even under the most intense study. In this case the power classes are accompanied by exercises for weight loss (running, walking), a healthy diet and by drying the body.

How to Pump When You're Back at Work

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:53:18 +0300

Breast pumps are pretty cool inventions. They keep the milk flowing, allowing you to maintain your milk supply and feed baby if you aren�t at home. Keep in mind, however, that pumps aren�t perfect. Some women have an easy time pumping, while others find it pretty challenging. For this reason, you�ll want to give your pump a test run before you head back to work, suggests Andi Silverman, author of Mama Knows Breast. Know how to set it up, clean the parts and store your milk.

If you�re going back full-time, buy an electric pump that does both breasts at the same. This speeds up the whole process. And if you want to multi-task while you�re pumping, buy a hands-free pumping bra. Just tuck the cups into the bra, turn the pump on and get right back to your email.

In an ideal situation, you would pump at work at the same times of day that baby eats. That way you�ll have a consistent supply for him or her when you aren�t home. You should also pump any time you feel your breasts are very full or engorged. This will help prevent blocked duct or infection.

If you don�t have a lot of control over your work schedule, do the best you can. It can help to tell your employer that you need to pump and that you need a private place to do so. Also, keep it simple: Leave your pump at work if you can, and just tote a cooler of pumped milk home at the end of the day.

Tighten the press

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:52:33 +0300

We list the exercises for the three groups of abdominal muscles that need to be pumped. Use them in the system, exercising three times a week for an hour.

Lower Press
Lie on your back. Place your hands along the body. Tear the legs straight off the floor and gradually lift them to a 90 degree angle. Try to tear your buttocks off the ground. In this position, you need to stand a little, then slowly lower the pelvis and legs down. Perform in 3 sets of 12 times.

Upper press
The starting position is lying on the back, the waist is tightpressed to the floor, legs bent at the knees, feet firmly on the floor, hands closed on the back of the head. Do not tear your lower back from the floor, you need to slowly raise your body. Reduction occurs only in the upper part of the trunk. It is recommended 50 repetitions in 3 approaches.

Lateral muscles
Take the same starting position as inprevious exercise. The only difference is that the elbows should touch the floor (being bent behind the head at the back of the head). Your task - alternately touch the elbow of the opposite knee (right elbow of the left knee and vice versa). It is necessary to make 3 sets of 30 times for each pair of elbow-knees.

DUST OFF THE DECLINE

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:51:34 +0300

You know that decline bench? The sloped brute that gathered a thick layer of dust from underuse? Well, this underrated angle can be a huge boon to your chest routine. It is approved by strongman Colton Leonard, who knows a thing or two about strong pecs.

Comparing exercises done on a flat bench versus a decline bench, some studies have shown that more muscle fibers in the pec are recruited while on the decline. Try this out with both a barbell and dumbbells.

Put these tips to the test and share your results with me and the rest of us in the comments below!

REST, PAUSE, DROP

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:50:59 +0300

When adding more weight is no longer a challenging option, there's another method for making your next chest workout a sufferfest. I call it the "rest, pause, drop" method�RPD, for short�and no, it isn't a new dance routine.

I combined two intensity-raising techniques: rest-pause and dropsets. The former breaks up one set into several subsets with brief rest worked into the whole set. The latter is a technique that allows you to continue an exercise with a lighter weight after your muscles have tapped out at a heavier weight. My rest, pause, drop methodology applied to a chest workout makes for absolute muscle-building brutality and is designed to train all your muscle fiber varieties at once.

REST
Start with a weight you can do for 6-8 reps and go to failure (use a spotter). Rest for 5 seconds and then try for a couple of more.

PAUSE
Reduce the weight by 20-25 percent. Repeat what you just did, including the rest-pause, for 5 seconds.

DROP
Reduce the weight again�by the same amount you did last time�and repeat the rest-pause set one more time.

The final result is a 25-30 rep set. Beginners can do one set of this at the end of their chest workout, but I don't recommend any more than that. Advanced lifters can include this RPD set with each exercise next Monday. (Everyone still does chest on Monday, right?)

PUSH YOURSELF

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:50:23 +0300

Your body is an amazing, intelligent machine that will adapt to stress quickly. If you don't push it hard enough, it won't grow. It's as simple as that.

While proper form still rules the day, muscle growth requires progressively increased stimuli. This increase leads to breaking down the muscle fibers and rebuilding stronger and bigger ones, preparing you for the next time you go against the iron.

As you grow more comfortable performing the movement perfectly within a certain weight range, push yourself to take on more weight�as long as your form stays tight.

FOCUS ON FORM

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:48:26 +0300

Proper lifting form trumps everything else. If your form collapses, it doesn't matter that you're slinging twice your body weight.

If the intended muscle fibers aren't recruited correctly, other muscle groups may dominate the exercise, which adds unnecessary stress to muscle groups that aren't designed to bear heavy loads. That's how you get hurt. No one builds a strong chest while sitting in physical therapy or dealing with an injured back or shoulder. Throwing up big bench numbers may impress the bros at your gym, but it's not a good long-term strategy if those numbers come at the expense of good form.

Executing proper form, performing reps at a slower tempo, and focusing on using your chest throughout the movement will maximize the intensity and effectiveness of the workout, while minimizing injury risk.

how to pump up your back

mybb@mybb.ru (jekafire) — Tue, 29 Sep 2020 12:47:12 +0300

Looking to improve your chest gains? Here's what you need to know to put your chest to the test.

Among lifters, there aren't many people who will shy away from wanting to build a strong, chiseled chest. After all, they know beastly chest muscles scream strength and power, and look great on the beach.

Functionally, strong pecs also assist with performing everyday activities, lower the risk of shoulder injuries, and provide that extra edge in sports and in the gym. Simply put, a well-built chest is, well, pectacular. Sorry.

It's high time for you to get your chest training out of a rut. Use and share these tips to reassess your chest routine and pave your way to pec success.
If there's someone who has both a strong and good-looking chest, it's WBFF Pro Jen Jewell. Jen knows the importance of chest day and likes to include as many different movements into her chest workout as possible, including presses, flyes, and push-up variations.

"Just because [women] may not be out to build the biggest pecs out there doesn't mean we should neglect chest training," she says. "Our chests are a major muscle group. We wouldn't neglect training our back, so why would we skip out on chest day?"

It's like those dudes who exclusively train upper body and end up with chopsticks for legs. The same concept of imbalance echoes here: Working out one group of muscles but ignoring another group could make you look (and function) disproportionate.

Jen continues: "If we neglect training our chests, it could lead to a muscular imbalance in our physique and impact our training all around�we can't have that, now can we?! When we are working our chests, our shoulders and triceps are involved, too. And ladies, there's another bonus! Even though you can't increase the size of your breasts themselves with training, you can tighten the muscles of the chest, which makes for an even perkier bust line."

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mybb@mybb.ru (jekafire) — Fri, 25 Sep 2020 17:46:48 +0300

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