Tag: fitness & workouts

Why it is important specifically to build muscles to prevent injuries specifically build muscle injury to prevent weak muscles are the most common cause of poor posture and resulting pain. For example, a crooked posture and discomfort in the chest spine area of weak muscles in the upper back area-can are, and cause pain in the lumbar column and a distinct hollow back strength deficits of the abdominal muscles. Problems, such as the frequent sprains with the ankle, must not necessarily mean that there are damages in the ligaments, but may be partly due to weak leg muscles. In such cases it usually does not necessarily help, only in general terms more sports. Here need the muscle groups which suffer shortcomings, specifically built and with muscle training be strengthened. There are different exercises for different muscle groups that raise precisely the areas which should be trained.For example, the muscles in the upper back area to strengthen, you put in the prone position on a flat, solid surface.

The arms are stored in U – shape next to the head. Withdraw now the arms and the head (the legs and feet stay on the ground!). Make sure that you look direction pad with the face, so that the spine and the back of the head revealed a straight line. Count now up to ten and then again let loose. You can still reinforce this practice by taking weights in both hands, like (but please the weights not too hard chose for example water bottles or the like). Well, in the same position of the output, you can train the gluteal muscles.

While not head and arms are raised, but always turns a leg. Here it is useful to strengthen with weights to work. You’re training abdominal muscles in the supine position. To help crunches for the upper abdominal region. However, there is a widespread misconception that you must come this exercise with the face up to the knee. It is already a little lifting off of the head and of the Neck area, to train this area. It’s also gentle for the muscles and the cervical spine. Also in the back should be kept straight. Who do it right, not even creates repetitions 10-12 and is therefore in the range of the hypertrophy (muscle growth). To reach the lower abdominal area unfortunately not so good with this exercise. This should be hired the legs and the hands on the thighs. Now comes the most important part, so this exercise is effective. For now the thighs against the hands are stretched (imagine you want to lift your feet slightly, but the pressure under the feet should be just a little easier, not completely detach from the surface!). This process is especially important, because would you the other way around, relax the hands on the thighs, you would have the same effect as the sit – ups. To sustainably build up muscles, let’s not convince you to take especially heavy weights. This damages the joints and hardly builds muscle, because only a few Repetitions can be made. The exercises should prefer only clean and controlled running, so that exactly the muscle group is addressed, should be addressed. Only when the process works perfectly more weight should be taken to perfect the muscle training.

Protein as a basic prerequisite for muscle maintenance and building muscle without protein is not a muscle, or even muscle maintenance possible. Protein is the building of muscle and should be present on the daily diet in sufficient quantity. It’s pretty easy to do his daily protein requirements through diet, this should be noted just how the protein is taken. Protein is contained in many foods, dairy products, fish, meat and grain products, such as fish, eggs, legumes and vegetables have a large proportion of the protein. Animal protein is considered high-quality protein, whereas vegetable protein because of the low methionine content as inferior are classified.

Hidden fats or carbohydrates also are often mixed with natural protein products (such as egg and cream cottage cheese). Here is the danger that too drastically raised the daily food intake of carbohydrates and fats and an unwanted quickly Weight gain can cause. An excellent source of protein provides, for example, chicken breast, fish as well as anorexia and lean beef. Also in nuts, valuable protein is included, however, again coupled with a high proportion of fat and carbohydrates. The taking of natural protein to avoid the addition of carbohydrates and fats, is often resorted to a protein shake in form of protein powder. These have the positive property to contain very few carbohydrates than fats also.

Protein in General is a connection of various amino acids are connected according to the principle of the peptide. The composition of amino acids is dependent on the source of the protein, you can find other amino acid protein in a whey shares as, for example, in an egg protein or casein protein. Because our organism in addition to carbohydrates and fats is also protein as a source of energy available to the intake of protein is very important. The body builds proportions throughout the day protein, which again must be replaced with new led to protein, so a continuous recording is all the more important. As a guide to the protein, one can assume 0.8 g of protein per kilogram of body weight at a non-athletes about while an athlete should take for muscle building about 2 g of protein per kilogram body weight to. These are however only guide values and must be adapted to the respective body types.

Hardgainer and weight gainer: Valuable information and advice to gain weight. Help, I’m too thin? Tips to gain weight journals in the field of beauty, wellness and sport are fully packed with the latest trends on the subject of diet and fat loss, the extra pounds and unloved fat deposits to RID. People is certainly very large number of overweight, with increasing tendency. However, there are also a large number of people who have exactly the opposite problem. We are talking here not anorexia, but people with a fast metabolism and a very high combustion.

This property allows the one attributed to genetics, but also on sports and recreational activities. Who already has a very fast metabolism, by nature, and which drives much sports, for which it is difficult to increase body weight. Many of these people very suffer from their outer appearance. In the field of fitness and bodybuilding sports It describes this group as a “Hardgainer”. It is extremely difficult to build muscles and strength for Hardgainer.

Hargainer claim mostly by themselves, they can eat what they want without doing only a gram heavier. Mostly Hardgainer can take evening Fast Food, while other people need to look at a piece of cake and will have you doing. Also a Hardgainer can gain muscle or build on body weight, it is important to have enough high-quality calories. Mostly however can this large number of calories, not about the food supplied. In the industry of bodybuilding supplements and nutritional supplements, they invented so-called weight gainer for this reason. Weight gainers have the ability to contain very many calories and growth nutrients. High-quality weight gainer may contain 1000 calories per serving light and consumed it comfortably as the milkshake with the Italians around the corner. Usually have 1-3 servings throughout the day distributed sufficient to sufficient supply of calories to gain weight and build muscle. Still, it applies to “Hardgainer” to avoid any unnecessary physical effort. The hours food should be also rich in carbohydrates such as bread, potatoes, pasta, oatmeal, cereals and rice to make enough Kaloren to. Ideally, he takes distributed Hardgainer 5-6 meals at a distance of approx. 3 hours evenly throughout the day to themselves.

Low carb bars contain some carbohydrates and can be used as a snack or snack during a diet. Low carb bars makes sweet addictive and happy. Of course, we know all of this statement. Everyone is ever be tempted in spite of solid intent – adhere to a strict diet to want to rely on candy. And addicted to this temptation. But when you think you must generally forgo chocolate snacks, you are misinformed.

Because the opposite is the case. Just low carb bars and diet bars can help to get through the time during a diet better and more efficiently. The word low carb diet can be roughly as diet itself, in which the carbohydrate content is reduced that a reduction of the own body weight to enter. In the weight loss process, it is quite allowed to take a certain number of calories in the form of sweets to speak sweet system. This fact alone can help the often difficult and often complicated diet to navigate through process and to complete in the long term. As a suitable substitute of chocolate low carb can absolutely bolt as a so-called diet bars move at the heart of many dietary considerations. Low carb bars are ideal instruments to make a replacement or snack.

In addition, low carb can bar eaten as diet bars any time of day are especially when the cravings. Low carb bar is available in many delicious flavors and bribe or convince a total due to their extremely low carbohydrate and fat. Just a high proportion of carbohydrates has resulted in that the fat can increase significantly. In addition, low carb contain bolt valuable protein, lots of vitamins and much less sugar than traditional candy. Low carb bars are intended for all the people that are active and above all balanced would take off. Just a low-carbohydrate diet aims, inter alia, the metabolism so to change, that the body for the production of energy can just rely not on carbohydrates, but on the own fat. Diet bars such as, for example, the protein plus low carb bars are less sweet and even for a higher energy deployment. The low carbohydrate content supports the staying power during a diet.

The newly founded company of my Supps thanks the mothership body attack has a vast know-how in the field of sports nutrition. My Supps offers bodybuilding supplements and nutritional supplements at affordable prices. The new company has emerged recently as a subsidiary of the famous and successful manufacturer of body attack from Hamburg. Despite its short existence, the provider can guarantee professional and high-quality products. The company headquarters is located in the Schleswig-Holstein Ellerbek. My Supps sells both popular American brands like optimum nutrition, peak body or eat, but also their own products.

In making his fitness my Supps watch products and sports nutrition best quality of raw materials, maximum purity and high efficiency at affordable prices. The good reputation of the company is confirmed by innovative products such as HGH booster or 100% colostrum liquid. The HGH booster by my Supps consists of a special blend of the amino acids L-arginine and L-ornithine. This combination ensures an increased release of growth hormone Somatotropin (“human growth hormone” = HGH) and improved it efficiency and muscle building. “The my Supps IGF 100 liquid consists of pure colostrum of cows and insulin-like growth factors is therefore particularly rich in so-called” (IGF). This natural product boosts the immune system and supports the regeneration and growth of muscles. Another product of my Supps offers 100% Beta alanine. These amino acids improve strength and endurance, impact fatigue contrary to and promote increased growth incentives muscle and pumping.

Is similarly effective 100% pure arginine powder, what stamina, strength and muscle growth supports. The egg amino tablets from my Supps also positively affect the efficiency and facilitate Muskeldefiniton and hardness, as well as weight reduction diets. The high biological value protein of egg is low in carbohydrates and fats, and is therefore ideal for building lean muscle mass, as it is required E.g. for competitions. The caffeine capsules from my Supps are used for performance gains, more power and a better fat burning. All in all my Supps products ideal for every sports-loving, fast, healthy and effective wants to bring his body in shape.

Companies in the region use the 10 FREIBURG MARATHON as staff event is the marathon relay team thought particularly good meet. Running, Club or sports group grassroots offers shared experiences, motivation and cohesion. Who is athletic in the operations group, strengthens not only the personal fitness, but harmonizes often better in the Office. When on 7 April 2013, the start of the tenth Freiburg falls Marathon, numerous regional corporate teams are also back. Currently, 60 companies of Marathon / half-marathon, and relay teams have reported.

A major task is broken down into achievable subtasks, much like in the Office. Common training supports the prospects for success, and knits together before the marathon day closely the group. We train once a week together one hour long, supervisors, colleagues and trainees. The level of performance is quite different, everyone is welcome. “, it means from the Freiburger employment agency, which sends so far 29 employees in the race this year.

Team spirit and Fun factor shaping the company season. Registration for the marathon teams hang with us in early November on the black Board. “, explains Teamcaptain Yvonne Scheer van Breukelen from KNF Neuberger. The Freiburg company for pumping technologies is with 39 participants at the start and celebrates the Freiburg Marathon international. The Freiburg we invite Marathon also employees from our subsidiaries in France, Belgium, the Switzerland or Austria. Many come back happy to for years and every year. Some even start. Most bring their families. At the end we have a right, cross-border celebration.” The 14 participants in the half marathon of the Scholly fiberoptic are numerous and mixed. From 1956 to 1987 vintage, we have represented everything actually. “If you are physically fit, be a cardiovascular system without Predamage own calls and departs on enjoy the sport, is there.” The company is sponsoring the entry fees and shirts created specifically to own teams. The medical technology specialist carries the “Fun on the common Marathon through the ranks beyond: per relay runner, the company donates also a contribution to the Organization ein Herz fur Kinder”. Who can join Marathon Relay? Four active share the marathon distance, two have to complete 7 kilometres and the other two each 14 km. The sections are easy to handle for beginners such as Lauferfahrene. Anyone wishing to take over the 7-kilometer distance in a relay, can use MARATHON the remaining five weeks up to the FREIBURG also without prior training, to prepare the seven kilometers with the musculoskeletal system. Good running shoes and run a hour at a time in the coming weeks per half an hour twice, and in the fourth week, meet. In the marathon week even retract the training on maximum light jogging and relaxed look forward to Marathon Sunday. He is entirely by motivation, team spirit and an enthusiastic audience. Registration and information at. Press contact: Team promotional label press team Freiburg Godstone-March and partner Roermonder Strasse 279 D-41068 Monchengladbach Tel: + 49 (0) 2161 / 304 1183 fax: + 49 (0) 2161 / 304-1540 email: URL:

Weight training is the most effective strength training because this later claims of the muscles as in unit training. In contrast to the unit training in the gym, training in the free weight area, a fitness center trains the interplay of different muscles and it also requires the whole muscle strength. Therefore, the training with dumbbells is much more effective than training and stylish gym which usually only an articulated exercises can be performed. So you will see train professional athletes and in particular even bodybuilders in the gym not the equipment, but in the free weight area. However, the training with dumbbells as well for therapeutic purposes is suitable in particular but also for women.

The training is different compared with the training of a bodybuilder only in its intensity. Will you operate the training only for health reasons rich two to three short workouts per week always out. The recreational athletes should choose the weights here that 15 repetitions are possible. Weight training can be intensified later at home with some practice. However must be warned of the danger of a false or planless training. Here, the opposite is often achieved, and there is a considerable risk of injury.

Therefore, beginners first of all should dominate the workouts under professional guidance in the gym until they in practice. Weight training also helps weight loss. Too hard or too much endurance training, especially in conjunction with a diet reduces not only the body fat percentage, but also muscle mass. 1 kg muscle burns up to 100 kcal in addition, so that the increased by a muscle metabolism, helps to maintain his weight. Strength training in particular the training with free weights is to streamline your body and your skin also suitable for women. Women would accept through strength training to muscular does not apply to regularly, as women not enough genetic of the male sex hormone testosterone produce in order to build muscle packages. However applies particularly to women such as for every ambitious climb, that a muscle can take place only if intense enough training. Here, the weights must be chosen so that no more than 10 repetitions per set are possible. Gyms with remolan’stm free weight area offer a sufficient number of different dumbbells and weights, so that each individual can optimize his training. Who has ambitious goals, be sure as a beginner when choosing a gym to that equipment for professional dumbbell training is sufficient. In particular due to the usual long contracts in fitness centers will have the athletes with ambitious targets even in an exclusive and extensive equipment at the gym very quickly push its limits and specifically intensifying his training with weight training. Courses offered in many gyms including body pumping will not bring the ambitious athlete in the long term a significant muscle or a body contouring can he not individually tailored training on his own needs and capabilities. Reaching his goals lately only through regular hard training in conjunction with a balanced diet, but it also must be aware, that you not bodybuilding figure in the absence of a specific genetic Pradispostition also achieved so hard training and belly way belt and other esoteric frippery, the training work does not replace.