Upper body single dumbbell

 

What a hot day, it's not even summer! What can I say, it's very beautiful, it's hot, it's too hot. But, that doesn't mean we don't have to do anything, especially since we have enough materials (air conditioning) to help and cool down where you live. What's more, I had a night shift, somewhat quiet, I came to have breakfast, sit for an hour and do some amazing exercises for the upper body. To show him, the body, how well it adapts to healthy parts and to leave the sick ones aside. Definitely I'm natural, that's how I was born and raised, so I don't want to sit around anymore and I want to show you the wonderful physical exercises. The exercise chart looks like this: - chest press - skul crusher - chest fly - shoulder press - sit-up into press - seated front press - around the world - db shrug - fly raise - suported triceps - triceps back swing - biceps hummer curl - piston row - bicpes lift This is what today's training looks like, complete, strong and strong. It's like you want more, but mentally, I can't do another one today. I kept talking and repeating how I worked it; work 30 "with a break of 10", in about half an hour you and the training will end. Good peace and see you at the next training

Core Workout

A beautiful summer day in all the splendor of the morning sun. On such a day you can't help but think that you can do a workout of a major pleasure. What can cross your mind is that you can enslave some muscles that upset you. You can't think badly of them because physical work helps you a lot. And, after a well-worked and hard core, the pain in the respective muscles is immediately known. I take into account the fact that at the core, ie the middle, the coxal part with the hips with everything, I work almost the whole body. What's more, I broke in two for about 30 minutes, when I took out my three-elbow tongue, sweated profusely, increased satisfaction. I did some exercises and the picture looked like this: - hallo - good morning - seated front press - around the world - weighted crunch - twist russian - leg hips thruster - overhead oblique - glutes blaster lunge - weighted side plank - chest fly - diamond push-up - hi-lo dynamic plank - frog leg crunch - frog leg bridge - renegade row - hips thruste - isometric -hips thruster - oblique tilt - shoulder press - sit-up into press Worked 30 "and break 10", with the same strong stones that give you the power to work hard some super exercises for obliques, intercostals, lumbar, buttocks and a little pectorals and dorsal ridges. A pleasure to train, a true divinity. Really worked, really woken up !!!

Full body, No equipment

What a beautiful morning! All summer hot, heavy air responsible ... stories of this summer. Doctors say not to exercise between 10 am and 5 pm. Hallelujah, many years ago, people from the villages went to the field to work the land regardless of whether it was hot or not, let alone the harvest, which was done manually, not mechanized. However, this is the time, as a result of people's hardening, our imbalances and so on. That night you slept, a sleep, somewhat restful, woke up well you prepared for a workout without extra weights and only with your body weight. Good for summer and before leaving for service. Simple exercises on several muscle groups, ie the whole body. The exercises were floats; - kneeling with back bends; - keep afloat - abdomen in x - running on the spot with small steps - kneeling with movement - jumping with knees, legs apart. And that I have so, short, awakening, a pretty good combination of strength and aerobics, a little equal to 16 minutes of running. Beautifully crafted I think, workouts are good done without weights, elastics, sandbags, stones and many other things with which you can exercise. I think the best cardio workouts are those done without work equipment and exclude running, cycling, and other bikes and treadmills. Exercise according to your heart!

Worked Legs with a single dumbbell

A new day, a beginning with hope and great gratitude that I opened my eyes and was able to wake up healthy. As every morning, I woke up hard and fell asleep easily. I'm kidding, I followed the same route as the daily routine, bathing, drinking water, taking the stone bag and getting ready for training. Until the computer has loaded, until it has moved in my expectation and in my desire to perform some leg exercises, I like to see the timer on the computer, because of the screen and the sound. I do not like to work legs, but it is the group, which genetically develops easily, beautifully and visually satisfying. I hate genoflexions and cramps since I know myself, that is, from 10 years old. Running well is something I would never do, but I am obliged to do it sometimes. Preparing myself mentally for last night, to perform the "happy" knee bends, this morning, my training looked something like this: - squat goblet - romanian deadlift - long alternatives - sumo squat - thruster dumbell - standing calves raises - suitcase squat (r & l) - static feet lunge (r & l) - stiff legs deadlift -hips thruster - isometric hips thruster - weighted leg ext (r & l) - curtsy lunge (r & l) - frog leg crunch - frog leg bridge - russian twist - weighted abs crunch He did, as usual, 30 "work / 10" break, 2-3 sets. It was super hard training, with all my frustrations. Try it, maybe the effect of this workout will have the same effect for you as it did for me. Stay fit!

Cardio before work

I woke up with some warmth in the house! Naspa! It's hot today, it was yesterday and it could be tomorrow. Great heat, Monsignor! But, because nothing works for me, everything seems to be against me, I woke up with a great desire to do some exercise before going to work. Maybe exercise is not against me! They weren't, they were really friendly. If I cheated a little before, this time I executed everything to the maximum. I did 10 minutes of cardio, 30 "work / 10" break. As in cardio, the legs are worked more, the rest of the body, ie the upper body is put in the shade, but, depending on the genetics of each, it decreases from "durdulism", on the legs, abdomen, or where each one starts. to eliminate fat or what he "invested" in. The exercises were: - jumping jacks; - geno with jump; - sumo pulse; - bouncing, - rotating floats; - shoulder floats; - mountain climbers; - prone jacks; - simple gene; - running on the spot with your knees up; - running on the spot with small steps; - knee with chest lift to the chest. These are the exercises, I hope I haven't forgotten anything I did. But the satisfaction after I washed, cleaned with water, was quite high. Except for the fact that nothing works well and it's all against good things. But because of my first love, exercise, I feel a little at peace with myself. Let's think positive, evil happens anyway!

Training with a single dumbbell

I thought of trying to do a workout on a single dumbbell to see what the mind says and how the "muskets" work. So, I made an exercise plan, I thought of working my whole body first, and then I tried to divide it. Good job, you can't even imagine how satisfied I was after training. Everything I needed, pumping, pain, relief, what can I say, I still do. We chose the following physical exercises: - genoflexions with the dumbbell raised upwards (a kind of clean & press) - melting back - lateral fusion - straightening with one foot back -push chest - lateral fluttering - pushed shoulders - fluttering shoulders - shrug - left a back arm - I was left with one arm - biceps - triceps All this madness worked in 30 seconds with 10 seconds break, training duration 40 minutes. Let's not forget that I hate the gym and that I work at home with a bag, now full of stones, weighing from 12 kg, up to 44 kg. Enough for a whimsical 44-year-old. I like to do the exercises in the morning, immediately after I wake up and go to the bathroom. It sets me in motion and I feel good for most of the rest of the day. "Start the body's engines"

You can do fitness like that

I have a country house somewhere on the banks of a famous river. I built it out of wood, I still have work to do inside. Being after the night shift and also being tired, I didn't feel like sleeping, I had to put a 15x15 wood on the stairs and support a dressing room in the attic. I don't want to brag, because I don't really like it, but the wood was dry. I lifted it a few times, this being part of the crossfit movements, and it acts more muscles (dorsal, shoulders, biceps, trapezius and a little triceps). The lifts refer to taking it from where it was placed, cutting with a chainsaw, taken home several times, measured, fixed, beaten with a hammer, with another smaller wood to make it straight. Heavy sweating, adequate effort, maximum satisfaction. After I finished, I felt hungry and sleepy ... if I didn't have words. The repetitions I did, lifting the wood, walking with him on the stairs to the house, without a break, led to a pumping of the muscles. After I finished I felt like "jambo jet" So, it's a different kind of effort, combined with a somewhat healthy meal and a good night's sleep, made that day a day of training and a job well done. You don't have to do this every day and on top of that if you combine the days, that is one day of training, one day of various physical work you will look in the mirror and you will not believe that it is your body. Be persevering!

Diversitate in antrenament

Cred ca eficienta antrenamentului de fitness sau cum vrei sa-i spui nu sta in a roti exercitiile fizice si a le mentine perioada indelungata. Ca si la invatare sau ca la alte sporturi , repetarea aceluiasi antrenament , fara nicio schimbare iti da o crestere a masei musculare mai rapida si mai eficienta. Cu. cateva luni in urma am cautat pe google cel mai bun anttenament pentru body building si am ramas uitmit sa gasesc ca cel mai eficient e cel 10x10, descoperit de un rulou s pentru antrenamentele de haltere. Contine 2 exercitii de baza lucrate, daca se poate in super set, a cate 10 repetarii in 10 serii. Ce sa zic? Pompare maxima, muschii mari si frumosi in cateva luni. Pentru ca se spune ca exercitiile cu care incepi cu ele continui la fiecare antrenament, fara nicio modificare. In urma cu vreo doi ani, la tv, apare o doamna antrenoare de fitness cu alti colaboratori, au creat o aplicatie, care cuprindea antrenamente pentru fiecare si pentru oricine. Doamna sustinea ca daca incepi un program de exercitii nu trebuie schimbat o perioada indelungata. Succes garantat pentru corpul tau. Am inercat si eu perioada si mentin si acum ca daca incep cu un program il mentin pana ma plictisesc, poate sa depaseasca si un an si merita. Acum sunt la o combinatie de vara. Fac miscari cu greutati combinat cu miscari aerobe. Adica, cate doua exercitii a cate 3 seriix40 secunde lucru. Dupa un antrenament , dasta, dai faliment, si umflat si oarecum "alergat". Pentru partea superioara lucrez Impins de la piept cu montains climbers Flotari cu plank Biceps cu alergare cu genunchi la piept Impins pentru umeri cu alergare pe loc Triceps din stand cu abdomene Ramat cu plank aligator Ramat T cu chop Plank flotare cu flotari pentru incepatori Si imaginatia fiecaruia e disponibilă sa gaseasca exercitii pentru corpului , daca nu ma contactati si va fac ce combinatii vrea muschiul matale. Am niste postari cu Coach Ali, foarte bune antrenamente si utile. Dar, idei pentru exercitii se pot gasi si in disponibilitatea desfasurata in decursul anilor, adica am destule exercitii in imaginatia mea si pot dezvolta armonios si placut cel mai neplacut corp. Mama, ce tare am fost! Sustinete pentru ca te sustii!

Cu ce fac antrenament?

Chiar, cu ce fac antrenament? Diversititatea si difersificarea pietei, dezvoltarea noastra in timp, sa descoperim noi ceva sa fim cu un pas in fata aproapelui nostru, ne-a dus spre a avea mai multe alegeri de facut. Sa alegem ce e mai bine pentru noi si cum vrem sa ne dezvoltam fizic, paihic si moral. Acest lucru m-a pus pe citit si vizionat youtube, la a cauta mai mult pentru a face antrenamente mai eficiente , mai dur si a lucra fiecare fibra in parte (. de ceva vreme lucrez separat femurali cu glutei, e asa de bine.... Nu am avut niciodata " bucile " mai lucrate, tonfiate si mai bombate ca acum, si imbatrabesc.). Am decoperit cu ceva ani in urma banda elastica, wow, in toate formele ai. Le-am testat pe toate sa vad care mi se potriveste si cu care pot face antrenament mai tari, mai bune , mai eficiente. Am ramas la banda elastica simpla, cea lunga, fara. manere, rotunda, lunga ( nu stiu cati cm are, cred ca vreo 80 in diametru, nu sunt sigur). Nu am cuvinte cat de mult m-a avantajat, cat de mult am eficientizat antrenanentul, sa nu uit sa va spun - Nu imi place sa merga la Sala de Forta, cat de bine se simt muschi dupa antrenament, pompare maxina, durere musculara, cateodata febra musculara, tot ce trebuie sa ai dupa un antrenament eficient. Am mai deciperit , pana sa para la tv, benzile TRX. Daca vrei sa faci pilates acasa, daca ai dureri la coloana, articulatii si ceva reumatism, incearca "macatias gura ta" TRX-ul . Eu am spondiloză, mai muncesc pe la tara, teren mult, timp putin, vreme naspa, am durei necontrolate. Dupa un antrenament ma simt bine, dar te intanzi la maxim cu tot corpul si relaxezi tot corpul. Yoga cu pilates si cu ce mai vrei tu. Am confectionat din sacose vechi, am cumpărat de la SH, rucsace mici am umplut niste saci de gunoi cu nisip si mi-am confectionat niste greutăți, ca nu puteam sa stau fără sa ma întrec pe mine la "cine ridica mai mult" . Asa ca din când in când mai fac si cu greutăți, nu numai cu benzi elastice si TRX. Cu toate astea, antrenamentul acasă poate sa fie eficient. Pentru mine e mai mult decât eficient, e benefic pentru corp si minte

Aminoacizi si creatina

Un timp foarte indelungat am fost impotriva suplimentelor de genul aminiacizilor. Dar, intr-o zi mi-am luat inima in dinti si am comandat un aminoacid, taurina. Mi-am amintit ca pe energizante scria ca contin si. taurina. Iar asta impreuna cu cateva vitamine dau energie. Inaintea unui antrenament am luat, nu cat. indicau si mai putin,dar antrenamentul a decurs ceva mai bine, dat fiind faptul ca era pria doza. A doua zi de dimineata, la antrenamentul urmator , am luat o doza, efectul a fost mult mai bun, eficienta maxima. Asa ca , an luat si la al doilea antrenament, in aceea zi, deci nu am luat cat indica firma ca numai sunt aportiv de performanță dar atat cat am luat a foat foarte bine. De atunci m-a fortat, mi-am infins temerile si gurile rele, mi-am ascultat corpul si instinctul si am incercar diferite tipuri de proteina, aminoacizi, creatina. Diferite firme, dar, am ramas la firma Gymbeam, altele mai dezamagit total. Reclama e buna la toate dae eficienta si gustul te "sinucid". Oricat ai incerca sa le gasesti un plus nu gasesti, bineînțeles ca vorbesc din punctul meu de vedere. Cu toate astea si cu deciziile mele luate tarziu, am ajuns sa am niste antrenamente mult mai eficiente decat inainte, nu ca acelea cand a pregateam de concursuri( am facut lupte greco-romane). Eficienta antrenanentelor de acum, adica numai forta si modelare corporala, este destul de buna. Ca si antrenament de performanta la lupte , forta si modelarea corporala erau pe ultimul loc, conta cu totul altceva. Deci , am ramas "fidea" firmei gymbeam de unde imi procur creatina care iti ia oboseala cu mana si iti pompeaza muschi dupa antrenament si aminoacizi care , la fel te mai intareste putin si iti un tonus bun si iti ajuta muschiul sa nu dea inapoi sau cand prinzi cateva zile fara antrenament sau iesti obosit. muschiul sa fie si mai obosit si sa se resimta. Luati suplimente, adica pe langa multivitamine ar fi bine sa incercati amino si creatina. Ajuta muschiul si creerul( eu incepand sa fiu mos), nu va sfiiti ca nu aveti ce regreta , nu sunt droguri di mai stiu ce mai vocifereata unul si altul. Simtiti-va bine cu voi!!!

Zi de Zi antrenament

Mai de mult, eram mai mic, mai credul. Adică, tot ce citeam credeam ca asa e. Numai că, cei care isi spuneau convingerile lor, reusitele dobandite in mai multi ani de antrenament. Tot ce facusera bine pentru corpurile lor erau, cred , datorita unor antrenori care le-au vazut potentialul . Sa numai zic ca majoritatea cartilor citite erau despre diverse metode de antrenament, care mai de care. Articolele in revistele de specialitate contineau c-am acelasi lucru, numai unele interviuri luate de la campioni , mentionau ca acele antrenamente iau ajutat pitnesse ei, iar pe cel care le citea era posibil sa nu. Asa ca, cum zic , ascultati corpul, organismul, el stie cel mai bine. Transmite orice creierului, iar el, creierul iti spune daca e de bine sau de rau. Cum iti transmite? Simplu , starile pe care le ai dupa un antrenament , starile de oboseala sau de bine... endorfinele!!!! In principal trebuie sa cautam exercitiile care va fac bine si care simtiti ca pompeaza, ca dau durere muschiului. Vorbind de exerciții fizice pentru toate formele de fitness, ca s-a raspind foarte mult si fiecare si-a facut stilul lui, ca la karate. Dar, un antrenament bun e acela care in timpul si dupa ai durere la muschi. Dupa toată paranteza asta, am constat ca lucrand haotic, aprope zilnic, fara exerciții baza, repetand acelasi antrenament luni la rând , fara nicio moficare, nu am mai rotit exercitiile, pur si simplu am repetat acelasi ordine de exercitii multe luni. Corpul mi-a raspuns, m-am dezvoltat frumos, muschi au prins contur, parca lucram altceva. Lucram un antrenament imediat ce ma trezeam si unul pe la pranz, la primul mancam la o. ora dupa ce il terminam, nu inainte.Iar , ceva care inaite nu faceam. Intaim mancam , dupa care faceam antrenamentul. Asa ca, antrenamentele le fac aproape zilnic, nu ore exacte, numai sa fac antrenament . Nu am facut altceva decat sa ma aud.