Fat. For many people, body fat is a serious problem. The reasons for its accumulation in the body are diverse, as are the consequences and complications in overweight people. Quite often, it is the desire to lose a “couple” of extra pounds that becomes the main reason for coming to a fitness club or gym. However, is fat in the body always dangerous and useless? Let’s try to figure it out together.Continue reading
Let’s be honest: all the girls at least once in their life came to the training wearing makeup. No, no, we do not blame anyone, because the reasons can be very different – did not have time to wash after work or decided to use a foundation to mask the treacherous rash on the forehead, and a selfie in the locker room without long black eyelashes does not work out so spectacular. But alas, the desire to combine makeup with active physical activity, to put it mildly, is not a good idea. Now tell you why.Continue reading
If your skin is prone to dryness and irritation and you constantly suffer from it, then these 10 rules are for you. I will tell you how to properly care for her and what cosmetics to use in order to forget about the problems forever.Continue reading
Each month, our sports are hindered by pain during critical days. Periodic pain has always been an obstacle for women to exercise during this period. About 80% of women suffer from painful menstruation. As a rule, pain always lasts during the first two days of the cycle and usually consists of pain in the lower abdomen, back, and upper legs.Continue reading
Theory of correct calculation
In order to find out how many calories you need to eat in order to lose weight, you need to:
- know daily calorie intake;
- determine daily calorie deficit for weight loss, i.e. how many calories you need to eat to lose weight.
Oatmeal is the real “scrub” for the digestive system. Regular and constant use of oatmeal will saturate the body with useful microelements, fill the body with strength and energy, B vitamins and normalize digestion. After using the beauty salad, the skin shines with health from the inside, the excess weight disappears, the body cleanses from the slags and toxins and becomes light. And this means that a good mood and a feeling of ease during the day are guaranteed.Continue reading
Absolutely fair, and therefore famous and still relevant, the phrase, said about two centuries ago by the German scientist Ludwig Feuerbach, says: “Man is what he eats.” Indeed, successful human activity, his active life position, attitude and, most importantly, the state of the organism depend on the quality of nutrition. Therefore, recipes for proper nutrition are carefully preserved and passed down from generation to generation; it is a bottomless storehouse of useful knowledge that form the basis of health preservation.Continue reading
It happens when you are on a diet, the feeling of hunger reaches a brutal level. It is discouraging, frustrating, and even sometimes forcing you to end the diet and rush along obliquely – there is always when you are hungry. Do not throw away the white flag. This situation can be corrected!
First, let’s figure out what hunger is. Have you ever thought why are you hungry? Hunger begins with ghrelin. And this is not a monster living inside of you – it is a hormone synthesized by cells in the gastrointestinal tract. For visualization, imagine a car dashboard. There is a speedometer showing how fast you are driving and a fuel gauge showing how much gas is in the tank. Occasionally, a low fuel level warning light flashes. This is a signal to stop at a gas station, where we refuel and move on.
Ghrelin is known as the “hunger hormone”, he warns us about the low level of “fuel”, his task is to send a “time to go” signal. You feel his work when hunger begins to grow. At first, ghrelin is almost like a whisper, then a quiet conversation and now he is screaming into both your ears!
And although hunger and a warning light about low fuel levels are very similar, there is one huge difference between them: if you don’t pay attention or ignore the fuel indicator, you will be on the side of the road. But what happens to ghrelin when he shouts: “It’s time to eat!” And we ignore it? Many of us will never know, because they react too quickly to cries of hunger. It’s like with children, when it is easier to surrender right away than to listen to screams and cries asking for something that is needed here and now. You just want the screams to stop.
And now the most important fact about ghrelin. Ghrelin at the peak of hunger screams in both ears, but then the cry gradually decreases when a person does not give up! And this does not mean that one should not eat at all. But if you feel hungry after eating, do not succumb to the provocations of ghrelin!
The hormone of fullness dictates its conditions
Now a few words about the opposite of hunger, about the “hormone of fullness” – leptin. It is a fatty peptide hormone that regulates energy metabolism. Like ghrelin, leptin is also a signal, only it shows when there is enough gasoline in the tank.
What happens if the fuel sensor is broken? You, filling the tank, listen to the sound of flowing gasoline and by ear try to understand when it fills the entire tank. But for a moment they were distracted, the sound was missed and fuel was being poured around the car. This is exactly what happens when you have leptin resistance. He sends a signal that it’s time to stop eating, and you don’t hear it. Your body continues to crave for food, when in fact it is not, and you eat more than necessary.
Right now, you thought: how can I know if I am resistant to leptin? If you are overweight, most likely your body is immune to the hormone fullness. And what to do with it?
How to negotiate with ghrelin and leptin
1. Start with a diet that you can keep for a long time.
Before you begin any diet, no matter how fashionable it is, ask yourself the question: “Can I stick to this diet for at least 3 years?”. If the answer is no, the diet will not last long enough. That is why so many people jump from one diet to another and ultimately become frustrated in all. What works for your relative, colleague or friend may not work for you. You need a plan drawn up by a nutritionist for you, under your image and schedule of life.
2. Eat more protein
You have probably heard many times that you need to add more protein to your diet. If you don’t, why? Protein helps you feel full, increases metabolism and helps get rid of fat. If you lack protein, you lack a key ingredient in the fight against hunger.
3. Remember Fiber Is Your Friend
There is no hunger when there is the right combination of protein, fiber and water. Some studies show that the more fiber you consume, the less calories you eat. With an abundance of fiber, you experience a feeling of fullness. So, eat less! One of the best ways to get more fiber is to eat fresh fruits and vegetables.
4. Slow down, eat slower
Have you heard that you need to eat more slowly? In fact, if you’re searching for “weight loss tips” on Google, 99% of the articles will definitely offer some advice or tactics for slow eating. There is a reason for this! Studies show that the faster you eat, the more you eat. Fast food is associated with weight gain.
From the moment you start eating, it may take 20-30 minutes before you feel that you have satisfied your hunger. Therefore, if you suppress everything in 3-5 minutes, you will not feel full. Start chewing thoughtfully. Yes, at least with a timer. See how fast you eat, or rather, see how slowly you can eat.
5. Know all about emotional eating.
If you eat to hide your emotions (seize stress), you will never feel satisfied. Hunger will be back. It’s like trying to fill a pool in which there is a hole: it will never fill until you eliminate the gap.
If you are bored, worried, tired and trying to fix it with food, you need to eliminate the cause of your negative emotions. That is why it is important to understand what is hunger of the body for you (physical) and what is emotional hunger. Do not confuse this two concepts!
Specialists of the University of Luxembourg have proved the existence of food dependence. Some women who participated in the study experienced acute food cravings immediately after eating. This directly speaks of addiction associated with the work of neurotransmitters: they are included when a person plays gambling, smokes, has sex, takes drugs and … eats.
The condition of the participants was checked 3 hours after the meal or immediately after the meal, showing them pictures of food on the computer. Some of the pictures had fatty or sweet foods, and some had pictures that were not related to food. Women had to click on the mouse as quickly as possible with the appearance of pictures. In the images of food, some women slowed down mouse clicks and admitted that they felt hungry – no matter how long they had eaten. Mostly behaved women with excess weight.
It turns out that you can feed a sleep and feed… And then sleep yourself with a sweet dream of a child.
Melatonin performs many important functions, including regulating the time and quality of sleep. The more in the blood of this hormone, the faster we fall asleep and sleep tight. Its production, like many other processes in the body, is tied to the time of day. Peak – from midnight to 4 am. At this time, the concentration of melatonin in the blood is 30 times higher than during the day. Unless, of course, we are surrounded by pitch darkness – melatonin is distinguished by a rare photophobia.
The rule of total darkness
You need to sleep in complete darkness – without bedside lamps, not under the TV, with curtains hanging on the windows. By the way, many somnologists (sleep specialists) believe that total insomnia, which many residents of large cities complain about, is associated with “light pollution”. Everywhere neon, lights and headlights passing cars.
Menu correction rule
You can add melatonin to life by adjusting the menu. This hormone is synthesized from serotonin, and that, in turn, from tryptophan – an essential amino acid that we can get only with food. Tryptophan is not produced by the body.
Tryptophan is abundant in proteins, both animal and vegetable. Include soybean, spirulina seaweed, milk, yogurt and cottage cheese, mushrooms, peanuts and almonds, peas and buckwheat, cheese, rabbit, beef, turkey and fish, eggs, millet and apricots.
Friendly company rule of elements
To tryptophan could turn into serotonin, and then into melatonin, we need related elements – vitamins B6, C, folic acid and magnesium.
Do not forget to eat spinach, oranges, currants, bananas, whole grain bread, walnuts, beans and hazelnuts. And then even the party, arranged by the neighbors above you, does not interfere with sleep.
What is this exercise
Push-ups are an exercise of a “regional nature”, but in everyday life it is usually called the base for the triceps. The reason for such a high rank is that two joints are involved in the work: elbow and shoulder joints.
What muscles work
Involving two joints exercise involves the muscles that extend the arm at the elbow and the flexor arms — the triceps, the front deltas and the pectoralis major muscles.
The more you bend the arm at the elbow, the greater the load on the triceps. But be careful, because the load on ligaments also increases.
Emphasis load can be changed by reducing and spreading the elbows.
Benefit and harm
With the right technique, doing the exercise is safe and will bring you only the benefits and the desired effect.
And what is it?
- Increased muscle strength. And where more power and volume increases.
- Complex load on the muscular system. After all, not only triceps works, but practically the entire shoulder girdle and chest muscles.
But the bars have their drawbacks.
- Not everyone can learn how to do push-ups in a short time. Especially those who started their training path from scratch, without having the experience of physical training behind their backs.
- Large load on the elbow joint. Due to the fact that the peak of the tension of the triceps occurs at the moment when the arm in the elbow is maximally bent.
Can everyone do this exercise? Unfortunately, not everyone will be able to experience its advantages. Exercise requires you to strong shoulder, elbow and wrist joints. If with one of them there are problems of push-ups it is better to avoid.
Refrain from push-ups if you have problems with the spine, especially with the thoracic and cervical spine. Consider that the load on these departments increases when performing exercises with an emphasis on pumping infants.
I also do not recommend performing the movement for beginners with zero physical training.
Is it possible to pump up the chest push-ups on the uneven bars?
The main function of the pectoralis major muscle is to bring the shoulder to the body and bend it. We can observe both of these movements in push-ups. Therefore, the question can be answered positively. It is not for nothing that bodybuilding often uses push-ups for pumping the bottom of the chest. It is only necessary to find out what should be the technique to maximize load chest.
Technique and types of exercises
How to perform an exercise to the load on the triceps was the maximum? To do this, when doing push-ups, press your elbows against the body and do not allow them to diverge to the side.
On the elbows, we still talk, but for now you need to understand how to do push-ups.
1.Go to the uneven bars. On the uneven bars or near there should be a subject that will help you take your starting position.
2.Starting position – the hands are directed along the body and slightly bent at the elbows. In the back saved natural deflection. Brushes grab bars.
3.Trying to keep the case upright. Drop down, bending your elbows.
4.Stop when the angle in the elbows is 90 degrees and gradually return to the starting position. This is where the triceps should maximize itself.
5.Make sure that your neck also, like the rest of the spine, maintains its natural position.
Emphasis on pectoral muscles
What if our task is to pump chest? To do this, keep your elbows apart. If possible, choose wide bars, so you will reduce the load on the triceps. In this case, the technique will be different.
- In the initial position, the shoulders should be pierced, that is, deployed outside.
- After the start of the downward movement of the elbows apart.
- In contrast to the movement accentuated on triceps, one needs to bend the chest section and bend the whole body forward by about 30 degrees.
- Go down until you feel a stretch in the pectoral muscles.
5. Go into the lifting phase, focusing on bringing the shoulder to the body.
Bars can be included both in the training program for hands or triceps, and in the complex for the pectoral muscles. Consider different types of training and in different conditions.
For classes at home, you can do the following:
- Buy parallel bars home. As a rule, these are compact simulators with one crossbar for pull-ups and two parallel crossbars for push-ups.
- Train at the nearest sports ground.
Training at home:
- Pushups from the floor – 3-4 sets of 12-8 reps.
- Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.
- Push-ups on triceps with an emphasis on a horizontal surface – 3-4 sets of 12-8 reps.
For men, push-ups can be an easy task. Use the burden, for example, in the form of a backpack, loaded with heavy objects. If it is hard for you to push up from the floor, then do push-ups from your knees.
In case of difficulties with the bars, use this technique:
Place a high stand under your feet, or there may be protrusions for legs on the uneven bars. With the help of these aids, take a starting position. Then start the exercise. And go down pointedly slowly (about 5-6 seconds), resisting the force tending to lower you down. After getting down, use your legs to return to the starting position and repeat the movement. This kind of training is called eccentric.
Occupation on the sports ground:
- Pushups from the ground – 3-4 sets of 12-8 reps.
- Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.
3. Push-ups from a low crossbar or bars on triceps – 3-4 sets of 12-6 reps.
The third exercise is similar to the last of the previous complex.
Hand exercise program:
- Lifting the biceps barbell or tightening the opposite grip with an emphasis on biceps – 3-4 sets of 12-8 reps.
- Hammers with dumbbells – 3-4 sets of 12-8 reps.
- Push-ups on the bars – 3-4 sets of 12-6 reps.
- Pushups on the triceps from a horizontal surface – 3-4 sets of 12-8 reps.
In the gym
The exercise machine will allow to diversify training by free weights:
- Bench press – 3-4 sets of 12-6 reps.
- Bench press lying on an incline bench – 3-4 sets of 12-6 reps.
- Push-ups on the bars with an emphasis on the chest – 3-4 sets of 12-6 reps.
- Push-ups on the bars with an emphasis on triceps – 3-4 sets of 12-6 reps.
- The extension of the arms with a dumbbell from behind the head – 3-4 sets of 12-8 reps.
In the case when the push-ups are not easy for you, try to perform an exercise in a gravitron (machine with a counterweight). It will ease the load on the triceps and make it feasible.
Approaches and repetitions
Stick to the range of 6-12 reps for the development of volume and muscle strength. It is in this range that the rapidly shrinking muscle fibers that, when developed, give the greatest volume, are best stimulated to grow.
The number of approaches should be sufficient to tire the muscles, but it does not cause them to overwork. Usually, 3-4 working approaches are enough to achieve the desired effect. Rest between them should be no more than 2 minutes.
Push ups involve several muscles, the main of which are: chest, front delts and triceps. This is a fairly strong triple of muscles and sooner or later you will be easy to push-ups with your own weight. Will require additional burdening. What, then, can be used?
- Special belt with a chain to which you can attach a pair of plates.
- Backpack with weight.
- A dumbbell that can be clamped between knees bent at the knees.
Initially, the weight must be chosen so that you can overcome at least 10 clean reps in each of the working approaches. And as soon as you get to 12 reps – add a couple of kilograms.
Nutrition and sports supplements
No matter how hard you work out in the gym, the result can not wait. How can this be? Even as it can, because the growth of our muscles is more dependent on nutrition. It should be:
- Rational, that is, fit your goals and needs.
- Balanced – contain all necessary nutrients in sufficient quantities.
It is recommended to adhere to such figures for a set of muscle mass:
Protein – 1.5 grams per kilogram of body weight (g. / Kg), carbohydrates – 4-5 g. / Kg., Fats – 1 g. / Kg. The numbers are averaged and can vary both in a smaller and in a big way, depending on your physical activity.
Sports supplements should be considered only as an aid. For example, a protein shake will provide the necessary portion of protein when you do not have the opportunity to eat a full-fledged protein product.
Is it possible every day push-ups on the uneven bars?
There is such a thing as supercompensation. This is when our muscles after a heavy load are restored with a margin, so that the next time you are ready for such a load. This process takes from several days to a week.
Now think, if you have trained your triceps and chest well with pushups, will they be ready for the next workout after 24 hours? No, they need time to recover!
Do you like parallel bars? Squeeze out, but either do not bring the muscles to fatigue at each workout, or train them a maximum of 2 times a week.
How to increase the number of push-ups on the bars?
For this, it is necessary to develop muscle strength and strength endurance. For strength, work in the range of 6-8 reps. And on power endurance in the range of 12-20 reps. Training on the development of different qualities is better to share. Doing strength work in one week and bulk work in another
What to do if it hurts push-ups on the uneven bars?
Most often the pain occurs in the elbows. This is due to the increased load on the elbow in the exercise. One solution to the problem is to use the elbow pads, the second option is to reduce the load on the triceps. The second option can be realized by performing pushups in a gravitron. If you feel severe pain, then you should stop doing the exercise, or rather the whole workout and consult a doctor!
One of the common mistakes is that the range of movement is too small. Similar occurs when a person is hard to push for. To get out of the situation, perform either eccentric push-ups (which I mentioned earlier), or use a counterweight.
Another common mistake is a too large amplitude, such that a person practically touches the crossbar with his shoulders. In this case, there is a high risk of stretching and injury.
Another scourge of many visitors simulators – extra movement of the body. During pushups, our body should not rotate relative to the shoulder joint. It moves strictly in a vertical plane. But many wring in the style of a swing, describing an arc with their bodies.
So, we found out that push-ups on the uneven bars is an effective exercise for pumping not only triceps, but also pectoral muscles. Including this movement in your training program will improve the effect of training. Stick to the right technique, avoid common mistakes, and listen to your body. If he is protesting with pains in his elbows, then take action by removing the exercise from a training split or reducing the load.