It is simply impossible not to notice and not distinguish them from the crowd. Some look at them with a grin, others quietly hate.

Check with these examples if you are among the most annoying regulars of the rocking chair.

selfie lovers

No, they, of course, devote time to simulators. True, they do long breaks to create a series of pictures for social networks, from which a couple of the most successful are then chosen.

Often they sin with tender feelings for photographing their favorite celebrities.

As a rule, selfie lovers move along the perimeter of the hall from mirror to mirror throughout the entire workout, gradually looking for the best point for shooting, lighting and background.

Well, if the training takes place in the company of a friend, they will certainly turn to him for help, and banal selfies turn into full-fledged pictures. And often in the most unexpected places and poses, as in the case of Anastasia Volochkova and her namesake, the soloist of the Nikita group Anastasia Kumeiko.

Puffing and screaming "rolling"

You can hear them from almost every corner of the hall. Their main horse - big weight. They work with him so that everyone knows about it.

During the rest between sets, strongmen breathe loudly and hard, as if informing others that they are definitely not chilling, but only gaining strength before the next jerk.

At the end of the workout, this very weight falls to the floor with a monstrous roar and scream, so that those around them fix it: the work of the strongman is over.

Doves in love

The best rest for them between sets to the simulators is the time spent kissing with their loved one. They are not embarrassed by sweat, fatigue, or dozens of prying eyes around. The main thing is to completely and completely surrender to the feeling, and envious people - to hell with them.

But the couples, who have especially strong feelings for each other, practice joint training before a portion of public kissing, where one necessarily acts as a coach.

"Pretty Women"

If not sportswear, one would think that they were going to a party or a date. As a rule, they come to the hall with a group. Their main distinguishing feature- impeccable make-up, styling and caution during classes (so as not to spoil all this beauty).

They try to choose the simplest physical activities, for example, relaxed walking on the path and pay great attention to talking and taking pictures of each other.

And if they suddenly come to the hall alone, like Olga Buzova, then they limit themselves to numerous selfies.

exhibitionists

Almost all gym goers secretly dream about their body. However, this does not make them favorites of others. And all because these people too deliberately demonstrate their achievements - they are engaged with a naked, well, or almost naked, like Stas Kostyushkin from the Tea Together group, torso.

And it's not just a matter of banal envy. Because of such fans to demonstrate the cubes on the stomach, the habitue of the hall says, it is elementary uncomfortable to exercise: during the approaches, the owner of the naked torso sweats, soils the simulator and, alas, does not always use a towel to cover up the traces.

"Champions"

They are not at all interested in photographing, but they are not indifferent to mirrors and their own reflection. Almost after each approach, with burning eyes, they begin to consider achievements, in parallel trying to compare their body with the bodies of their colleagues on the barbell.

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Even if you are an ardent fan of "room" training - do not pass by. Not a single traction movement in terms of the efficiency of pumping the spinal muscles can be compared with the classic "yard" exercise - pull-ups. Bet on functionality - set a personal record in pull-ups and form an enviable back mass.

If you turned to the help of this program, it is assumed that you have already achieved some success in mastering the exercise. Our task is to expand the scope of your current capabilities and improve the quantitative results in pull-ups.

We offer you a pull-up program designed for 90 days of systematic work - 15 cycles with varying volume of repetitions in approaches, adjusted to your physical "format". Do just 16 minutes of pull-ups a day and go from a starting 9 reps to a record 20 reps.

Remember that the maximum number of pull-ups needs to be updated only once a week, at the very beginning, after a day of rest. So each new week will start with +1 reps.

You can dedicate yourself to its passage or perform pull-ups on the horizontal bar in parallel with the main training program. But remember: if you have chosen a combined training option for yourself, review the strength training plan in the gym, temporarily reducing the load on the dorsal muscles and biceps - these muscle groups also receive a powerful portion of work when doing pull-ups.

In order to keep the achieved "bar" in pull-ups and steadily move forward, you will have to train in a six-day mode with a short, but full-fledged break of one day. Adhere to good regularity in your studies: one day of unforeseen rest will throw your progress far back.

So how to increase the number of pull-ups on the horizontal bar? Most likely, you have already convinced yourself that the strategy of a linear increase in the quantitative load in our business is unproductive - it only depletes the power potential shoulder girdle. You need to act differently.

I bet you used to play pull-ups with the guys when you were a teenager. Therefore, the principle of work should be well known to you. In the proposed training program we will apply the same "simple" method, only we will modify it into a variant of the "reverse" pyramid. There is no doubt about the efficiency of such a technique - polyathletes have long and effectively used it in training.

The scheme of pull-ups on the horizontal bar in the context of this technique is as follows: you perform 5 sets with a different number of approaches, starting from the most voluminous and gradually reducing the load. The logic here is this: having joined the work with new forces, you will certainly break through the “barrier” and throw in a few more valuable repetitions, and with the last “low-volume” approaches you will fix the result.

Pay attention to how fickle the curve of the training intensity graph is - in each next microcycle, your muscles will experience a new shocking load. The working range for the number of repetitions will expand weekly. Add one rep each week to the last maximum. Consolidate the result and prepare the muscles for the next increase in the bar!

The first session of the new week starts with maximum failure effort - fight for every rep, perform as many "clean" pull-ups as your strength resource allows. It seems to you that this is your ceiling of possibilities, but give your muscles 2 minutes to recover and you will be able to perform 4 more "light" control sets.

Get back to the "polygon" and test the program! “Grow up” a modest result in pull-ups up to the cherished 20 reps and use the achieved advantage in further training.

December 6th, 2016 , 11:00 am

Nordic walking: how, to whom, why?

I first heard about Nordic walking from my dad, when he became seriously interested in it. “Good deal for older people,” I thought then. “Good for the heart and does not overload the joints.”

And in this I was absolutely right, but I still didn’t take into account something: Finnish walking is the most effective fat burner. I found this out by experience.

Photo: Getty Images

Once I came to my parents for a week. I didn’t want to go to the gym these days, but I also didn’t want to grow fat on my mother’s pancakes and charlottes.

Dad handed me his sticks for nordic walking and said, "Try it!"

After looking up Nordic walking techniques on the Internet, I took sticks and left the house. Mainly to please my dad by showing him that I'm interested in his experience.

I - a long-term regular of the rocking chair - did not expect much from this experience.

For 45 minutes of walking with sticks, I fully trained my whole body: I ​​felt how every muscle worked. Both the top and the bottom - everything was felt the next day.

In this scenario, I, of course, repeated the workout, but with a heart rate monitor. I measured the pulse during normal walking and walking with sticks. With sticks, it was 13 beats per minute higher, which means that Nordic walking burns more calories than normal walking.

For a week of hourly daily training with sticks, I lost one and a half kilograms, provided that I ate more than usual.

Since then, I have taken Nordic walking seriously, not considering it exclusively for retirees.

Yes, Nordic walking sticks are an ideal New Year's gift for parents who are not allowed to pull iron in a rocking chair neither by age, nor by health, nor by mentality.

Finnish walking in the fresh air will make your beloved mothers and fathers healthier: they will lose weight, strengthen blood vessels and heart, become more cheerful and cheerful in body and spirit.

But you, my good and trained, should not look down on Nordic walking. In fact, this type of training was developed for Finnish professional skiers who needed to keep fit outside of the season.

Technically competently performed Nordic walking is complex training on all muscle groups, effectively burning calories.

Technically competently is an extremely important detail. Ordinary ski poles they won’t work for Nordic walking: you need special ones. You will use ski - get extra, very harmful load back and knees.

Finnish sticks are much shorter than usual ones. They come in two types: fixed length and telescopic (with several retractable segments). Like my dad, I love telescopic ones.

The manGO Nordic walking poles are very good. Telescopic. There are both aluminum and carbon. They are easy to assemble, store and transport.

Each pair of MANGO sticks comes with a large set of accessories, as well as a case with a pedometer. This makes them a great gift, for example, for the New Year.

There are more than 500 campuses with outdoor exercise equipment in Moscow. The city is developing a network of courtyard sports grounds. But sports enthusiasts build theirs in the parks! The VM journalist walked through the forest "rocking chairs" made from improvised materials Izmailovsky park, shore of the Red Lake. First, the "walruses" set up a house here to change clothes.

Then next to the house, among the trees, they built simulators. Here is a bench press with a homemade barbell. Here is a horizontal bar, bars welded from pipes, a bench for the press.

The place is excellent.

Engage in and admire the lake.

In the summer, coolness blows from the water, - says retired Vladimir Znamensky, a frequenter of the sports town. - When I get tired of practicing, I go to play volleyball - there is a playground.

And rightly so - there is a well-equipped playground with a net nearby.

Similar, on the banks of the ponds, towns - also near the "walrus" houses - are on the banks of the Putyaevsky ponds in Sokolniki and the Upper Tsaritsynsky pond in Tsaritsyn. I found the largest eco-style sports town in a secluded corner of Timiryazevsky Park.

On the glade - spring mud.

Spring, only the snow has gone, - shrugs Evgeny Andreichenko, who has been studying here for more than five years. But the air is so fresh! I can study here for two hours and never get tired! The gym is amazing. The bar, for example, is made of a thick metal pipe, on which are hung ...

car wheels.

The weight is carefully written on the tire - 45 kilograms. If it's not enough for you, you can always hang "pancakes" made from truck disks.

You can make a barbell of any weight, - says Eugene. - Only now the disks sometimes disappear - their migrant workers steal and hand over to the non-ferrous metal.

All machines - blocks for lifting weights, parallel bars, racks for barbells, benches for bench press - are carefully made of wood. Athletes explain that they use only dry fallen trunks. A homemade sandbag hangs here and there is a pole dug into the ground with tires put on it. This is for fighters - to work out blows. Another know-how is a simulator made of two thick logs that imitates the human body. You can turn the logs as you like - sort of like doing a wrestling move and lifting the opponent.

Eh, I would like to pour a few trucks of gravel here so that the dirt does not champ under my feet, - sighs another regular of the "rocking chair", a resident of the Timiryazevsky district, Alexei Kolomiets. - And where to evict lovers of picnics! As a weekend - they have parties with fires. And leave heaps of rubbish.

However, according to Alexei, most of the year, "revelers" do not annoy.

Picnics are mostly buzzing in the summer, and we are engaged all year round, - the sportsman adds. - I come here on skis in winter. And when the snow melts - on a bicycle. Here, after all, you communicate with nature: sometimes you raise the barbell, and next to it a woodpecker knocks ... It's nice, right?

DIRECT SPEECH

Victor Zverev, Professor of the Department of Athleticism of the Academy. Lesgaft:

It's great that sports campuses have appeared in Moscow courtyards. This is a return to good Soviet traditions, when children were constantly “hung” on the horizontal bars and were much healthier than the current ones.

As for the "forest fitness", this is also a great undertaking. I would advise beginners to practice first on horizontal bars and parallel bars, that is, work with own weight. After a few months, as you get stronger, you can move on to weights.

But - carefully. If you press the barbell in the forest or work out on a simulator, then there must be at least one more person nearby - to insure. Otherwise, the same bar, for example, can be dropped on the chest and get injured. It is necessary to monitor the health of the simulators. Before you practice, evaluate whether they are staggering, whether the bars are stable, whether the horizontal bar is strong.

In general, outdoor activities are much more useful than in the gym. The body recovers faster and is able to withstand a more serious load. It is not for nothing that all sports schools, including weightlifting, go out of town every summer together with the “iron” and platforms and training process continue there. So go to the forest, exercise, you will be healthier!

OPINION

Escape from the hustle and bustle of cities

Timur Valeev

It's pretty easy to fall in love with running. For the birth of real passion, it is enough to exhaust yourself with jogging for two or three weeks - then the torment ends, feelings come.

And now you seem to have been replaced: you refer to urgent matters, when colleagues offer to “drive” in the evening to a tavern, you are ready not to have breakfast in the morning in order to have time to run before work, on a weekend evening at a meeting with friends, you advise you to adopt your new lifestyle, because "nothing beats the endorphin kick when you run."

Running is good for everything, numerous medical articles tell us. Because of the already mentioned endorphins (doctors believe that at different doses they are 200 times more effective than morphine), jumping out after 30 minutes of running, the all-filling feeling of happiness becomes your permanent guest. It can be said that “running addiction” is drug addiction in reverse. The body is cleansed and strengthened, the character changes for the better.

A regularly running person controls his emotions more easily, and the increased doses of adrenaline so often received in a hassle big city, do not have harmful effects on his body, as is the case with sedentary persons.

Of course, something similar can be said about any sport, but dedicated running believe that no discipline comes close to giving the same sense of freedom. I remember once after long break I got my hands on a bike. My first thought was not to sit on it, but to run with it. When you are passionate about running, any inventory seems superfluous, whether it's roller skates in the summer or skates in the winter.

Special mention deserves the work of the brain. When you run, you think easily and fruitfully.

There are also dangers in running, so you should refrain from jogging near factory emissions and pay special attention to your back. The softer you step, the better.

It's slushy outside now. There is a pattern that is hard to explain in this regard: the more you dislike the weather, the more you enjoy after a run.

Running is a legal basis and an opportunity to be alone. Running provides an opportunity to escape from a number of problems for a while, from some forever.

Hello dear subscribers and readers of my blog. You and I should discuss how to strengthen, pump and give a courageous relief to your body. I will devote more than one hundred articles to this.

And today we have to talk about the gluteal muscles. It is the training of the “fifth point” muscles that many men ignore. Even the regulars of the rocking chair with subscriptions a la unlimited.

They carry iron and sweat on the simulators, stand on the scales and measure triceps. Even they often do not pay attention to their "background". Surely one of my readers also thinks that buttock training is only interesting for girls.

Like, only the weaker sex dreams of pumping up a Brazilian ass, and then posting Instagram photos. In fact, beautiful ass important for men too. It is one of the sexiest body parts in both sexes.

A little more, but very interesting:

He shakes the biceps, and she judges by the buttocks

No magic, science has already explained everything. At a subconscious level, a woman receives information about the health and strength of a man by the width of her shoulders and elastic buttocks. In addition, it is easier to make frictions in bed for the owner of a small, strong backside.

I hope I was able to convince even the most doubting readers and now you can move on to pumping gluteal muscles. That's the truth, that's what women look at.

Download without leaving home

You don't have to go to the gym at all. It is enough to perform exercises for the buttocks at home. Train for at least 8 minutes a day, taking one day off per week. Or do it every other day, but do two workouts a day.

If you have overweight and sedentary work, then don't expect today's curvaceous forms to quickly become what you want them to be.

If you exercise regularly, you will notice a decrease in volume in a week. Just add a glute exercise to your routine. And the result is sure to come. Here I will describe in detail 15 exercises, the result of which I tested on my own fifth point. As for nutrition, I can’t say that your butt will appreciate a certain diet.

You can use the same menu as for other sports. I will not repeat myself. You can read about nutrition in my previous articles.

All exercises can be divided into several groups:

• Squats

A way that combines simplicity and efficiency in working on the shape of your buttocks. They force those muscles to work that are not involved either when walking or running.

Fading in certain posture with maximum muscle tension and lack of range of motion. Best for burning body fat and works on pulling up.

• Dynamic Movements

From sharp leg swings with a high range of motion to calm bends and backbends. At the same time, they work on stretching the muscles.

• Lunges

Strength is useful not only for priests, but also for the front of the thighs and legs. Most effective for building muscular relief.

• Workouts with weights

You can choose the complex yourself, from those that are comfortable for you personally. For example, if it is not desirable to overload knee joints, then squats and lunges can be replaced with exercises in the prone position.

• Classic squats

Stand straight, place your feet shoulder-width apart and arms along your torso. The pelvis goes back, and the knees form a right angle. Correctly squat on the inhale and rise on the exhale.

• Partial squats

The same as the classic ones, only you need to go down not so deep, but half as much. Unlike the first, this is a sparing option for the joints.

• Ballet squat (plié type)

Spread your legs wide, turn your toes to the sides. You need to sit down so that both hips line up in a horizontal line, and calves - vertical. This will create a right angle under the knees.

• Pistol

This is a difficult squat, regarding balance and muscle strength. Therefore, at first you will have to hold on to the back of a chair or lean your hand against the wall. Bend one leg slightly at the knee. Squat on the second. As slowly unbend bent leg and straighten it to a horizontal position. When straightening the nova, bend your leg slightly at the knee.

• Leg swings forward, backward and to the sides

Stand straight. Pull back sharply left leg as high as possible alternately forward, backward and left. Similarly, the other leg forward, backward and to the right. You can hold on to something to keep your balance.

• Lower position swings

Everything is the same, only standing on all fours.

• Penguin

This fun action will energize you good mood for the news of the day. Sit on the floor. Imagine yourself as a penguin. You are a penguin and you need to make a move. The legs are extended forward and slightly compressed at the knees. Walk booty on the floor. Try to keep your body straight.

• jump rope

You don't have to follow her to the store. Any long rope that you feel comfortable untwisting will do. Jump for 15 minutes daily. Such a load is suitable for everyone who has calm neighbors and thick concrete floors.

Of course, if you live in a nine-story panel building, the tenants on the floor below yours often complain about noise, then you risk not only pulling up the rolls, but also attracting adventures to them.

• 5 exercises in the prone position

• imaginary chair

Stand with your back to the wall. Slowly squat down, keeping your back against the wall, until your hips are horizontal and stop. Freeze in static for 20 seconds. For the first time will be enough. In the future, you can bring the time up to 3 minutes or longer.

• Classic lunge

Stand up straight, feet shoulder-width apart. Slightly arch your back at the waist and slightly bend your knees. From this position, keeping your back upright, take a wide step forward. Shift your body weight onto your front leg and squat a little on it. In this case, a right angle should be obtained between the thigh and lower leg. At the same time, the knee of the hind leg sags above the floor.

• With weight

Weights can be used for almost any sports activities. For example. A lunge can be performed by placing a barbell on your shoulders. First, you can remove pancakes from the bar and practice with an empty neck. Or with dumbbells in hand. At the same time, the hands are lowered down. Lack of inventory is not a reason to refuse to train. It can always be replaced, for example, with water bottles. One liter of water is equivalent to 1 kg.

As you can see, everything is quite simple. If necessary, you can find videos on the Internet with examples of each of them. Working on pumping up one muscle group, you involuntarily cling to others.

Also in any complex lesson there are exercises for the buttocks. My trainer sometimes jokes with beginners, says that push-ups, you shake not only triceps, but also eyebrows.

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