Workout

Sciatica – how to deal with it?

Sciatica – how to deal with it?

Incorrect lifestyle, sitting work, small amount of movement, bad exercise technique – this usually leads to degradation and impairment of body functions. Sciatica is a condition that can happen to everyone. It appears in both physically inactive and regular training persons. What is sciatica? What are its symptoms? What exercises […]

Carbohydrates – training support

Carbohydrates – training support

Carbohydrates are sugars, otherwise known as sugars or saccharides.These are organic compounds that contain, among others, hydrogen and oxygen.Occurring in the world of plants are produced in the process of photosynthesis, in the world of animals they are produced by themselves.Carbohydrates are high energy compounds. Carbohydrates – action and roleTypes […]

Tips for triceps training

Tips for triceps training

The construction of a powerful arm mainly depends on the triceps muscle, called the triceps. It is he who constitutes up to 70% of the popularly called paws. In order to maximize the effectiveness of training, a bit closer look at its anatomy and principles that determine its growth. How […]

Skipping rope – just for kids?

Skipping rope – just for kids?

Skipping rope is an easy-to-use equipment at the gym, which brings a number of benefits. You can actually jump on it anywhere and at different speeds, which means it is a very versatile tool in training. It also turns out that it is not only reserved for the youngest children. […]

Why should you stretch after training?

Why should you stretch after training?

Stretching is basically one of the most important elements of each workout. They are used primarily to compensate for injury and increase mobility. How should it stretch after running? What muscles should I focus on during stretching? How to properly stretch your leg muscles? You will find answers to the […]

Carpal tunnel syndrome

Carpal tunnel syndrome

Training in the gym places a huge burden on the body. It affects the work and condition of the internal organs of man, as well as the entire movement apparatus. Carpal tunnel syndrome is an increasingly common neurological disorder in exercising people. However, both those who perform office work and […]

What should you know about your shoulders training?

What should you know about your shoulders training?

The development of the shoulder muscles depends on from the proper exercise technique and from the quality of the training plan. This should take into account the structure of this muscular group and the specificity of its work. What principles to follow when designing effective shoulder training? What exercises should […]

Push-ups – the most universal exercise ever?

Push-ups – the most universal exercise ever?

Push-ups are one of the most popular and the most commonly used exercises in street workout and strength training. They are used in various workouts for one simple reason – it is a simple exercise that does not require any additional equipment. How do you do pushups? How do you […]

Old-school training

Old-school training

Modern strength training looks quite different than a few decades ago. Do today’s methods and training techniques actually give the best results and results? Is it worth taking advantage of the achievements of gym legends and incorporate classic and proven moves into your plan? Check out 10 exercises according to […]

Krav Maga – a way of self-defense

Krav Maga – a way of self-defense

Krav Maga in Hebrew means fighting in a hand. It is currently one of the most popular defense systems. There are more and more schools that teach her. The motto of the system is the sentence of its founder that everyone can live in peace. Krav maga, or self-defense system […]

How to get an ABS from your dreams?

How to get an ABS from your dreams?

Effective training on the abdomen does not consist in repeating one exercise. So how to reasonably plan abdominal muscle exercises? Learn the basics, which include concentric and eccentric movements, providing the greatest belly hypertrophy. Practicing, remember that the shortest distance between the chest and the pelvis plays the key role. […]

Why should you train legs?

Why should you train legs?

Legs are the foundation of the body – no wonder then that their training should be the duty of every practitioner. Leg training should focus primarily on squats, or multi-joint exercises. These are the basic movements that – when properly done – bring the same advantages. However, many exercisers at […]

Stretching

Stretching

Stretching is associated with the performance of lazy, even boring exercises. Is it right? Not necessarily. It also turns out that it should be an inseparable element of every training. Do you know why? How is stretching to build muscle mass? What stretching techniques to use? When to use these […]

Rolling – not as trivial as it seems

Rolling – not as trivial as it seems

Fitness has been dominating the list of fitness trends for several years. Foam roller has become a symbol of conscious training, taking into account the mobility slogan, which is equally eager to cast . Unfortunately, consciousness does not follow consciousness – the vast majority of people are not able to […]

Phytosterols for proper lipidogram

Phytosterols for proper lipidogram

Elevated blood cholesterol is not good. It contributes, for example, to myocardial infarction, atherosclerosis of blood vessels or coronary diseases. Phytosterols are an effective way to avoid these types of problems and to effectively lower cholesterol in the body. Their source is, among others vegetables, oils and nuts. How exactly […]

Triathlon – only for the manliest men?

Triathlon – only for the manliest men?

The man lives not alone in the gym. The more diverse the activity, the better for him. That is why swimming, cycling and running are also disciplines that can be practiced as well as every day. The combination of these three sports is created by the world-known powerlifting, or triathlon. […]

How to run properly

How to run properly

Running for many people seems to be a simple form of physical activity – all you need to do is run. However, the proper technique of running and breathing is a bit more complicated and is of great importance in the economy of effort. People starting an adventure with running […]

Morning gymnastic – why should you do it?

Morning gymnastic – why should you do it?

Morning gymnastics are light exercises performed in the morning, preferably immediately after waking up. They are simple to perform, short and bring satisfactory results. Popular stretching the body just after waking up is just one of those exercises that can put on your feet better than a morning coffee. Is […]

Chest muscles – how to build them properly?

Chest muscles – how to build them properly?

Building chest muscles is a popular goal of training plan for those who are just starting their adventure with strength training. In some progression, muscle growth is impressive, and in others – some problems appear. Trouble with emphasizing the middle part of the chest is one of them. This one […]

Pain in wrists – diagnosis and tips

Pain in wrists – diagnosis and tips

Many people doing workouts at the gym complain of pain in the shoulders, elbows or wrists. Usually this is a consequence of poor training technique, lack of care for joint mobility or lack of regeneration, which sums up as an overload condition manifested by inflammation and pain. Interestingly, these states […]

Warm up and muscles mobilization

Warm up and muscles mobilization

Compressive mobilizationTensioning and looseningThe method of compressive compressionMobilization with tapePressure and rotation methodCompression method using floss band rubberStretching the jointSummary Compressive mobilization Compressive mobilization works primarily in the fight against muscle pain, elimination of the occurrence of muscle fibers being removed, trigger points being released, ensuring the proper strength of […]

Back muscles – compedium

Back muscles – compedium

Building of the back musclesMore frequent trainingsBack and chest during one workout? Yes!Three kings of back trainingAdvanced methodsStrength and hypertrophy – do not forget about themMuscle building – the role of dietConclusions Building of the back muscles Back is the second largest muscle party in the human body. It consists […]

Types of gloves for strength workout

Types of gloves for strength workout

During intensive strength exercises hands are prone to injuries and scrapes. A good solution is using training gloves. We present a review of the types of such gloves. Why are gloves so important during strength training?What to pay attention to when choosing gloves for strength training?The choice of gloves for […]

Sport and drinking alcohol

Sport and drinking alcohol

Alcohol is poison to humans, but can even a small intake of alcoholic beverages have negative effects? Here’s what effect alcohol has on an athlete. Check how to drink so that your training doesn’t suffer! Alcohol and athletesThe effect of alcohol on the athlete: dehydrationRinsing of microelementsThe effect of alcohol […]

What should an effective pre-workout supplement contain?

What should an effective pre-workout supplement contain?

Many of us can not imagine a good workout without a good pre-workout. The pre-workout supplement helps us concentrate, use the last of our strength, and turn up the speed. But what makes pre-workout so effective and training without them a bit worse? Effective pre-workout supplements – overviewAnd what ingredients […]

Diabetes and physical exercise – contraindications. A post-training meal for a diabetics

Diabetes and physical exercise – contraindications. A post-training meal for a diabetics

ADA (American Diabetes Association) defines diabetes as a group of metabolic diseases characterized by hyperglycaemia (excess sugar), which is a consequence of disorders of secretion and / or action of insulin. According to GUS data analysed in 2016, the number of ill people in Poland reaches nearly 3 million, with […]

Want to lose weight? Use intervals!

Want to lose weight? Use intervals!

Looking for the perfect form of activity that would help us lose weight, we most often choose to work on rather low intensity and long duration. Such an training will be trotting, running for longer distances. However, studies show that this is not the most effective form of fat reduction. […]

Elastopathy – what is and how to exercise?

Elastopathy – what is and how to exercise?

Elastopathy is a disorder of joint tissues which causes many problems. People suffering from this condition are prone to joint pain and frequent injuries, dislocations, sprains or fractures. Elastopathy – diagnosisElastopathy – typesWhat are the symptoms of a person with elastopathy?Can a person with arthritic joints exercise?Summary Elastopathy – diagnosis […]

Beginner mistakes: endless reduction

Beginner mistakes: endless reduction

Having problems with building muscle mass, there comes a moment when it’s necessary to go on reduction. However, many beginners start their adventure precisely from this type of activities that are aimed at lowering their weight, reducing the accumulation of fat that has been harvested within a few years of […]

Pull-ups

Pull-ups

Pull-ups are one of the most comprehensive exercises involving the upper muscles. Many people forget about this exercise or don’t do it because it seems too difficult. That’s a mistake! Just look at the bodies of gymnasts or calisthenics to realize that pull-ups should be present in our training schedule. […]