This page has been robot translated, sorry for typos if any. Original content here.

Rules of training for men who are over 30

Правила тренировок для мужчин, кому за 30

Sport (English sport, short for the original Old French desport - "game", "entertainment") is a people-organized activity that combines the physical and / or intellectual abilities, as well as the preparation for this activity and interpersonal relationships, Arising in its process. Sport is a specific kind of physical or intellectual activity performed for the purpose of competition, as well as targeted preparation for them through warm-up, training. In combination with rest, the desire to gradually improve physical health, increase the level of intelligence, get moral satisfaction, strive for excellence, improve personal, group and absolute records, fame, improve one's physical abilities and skills, sport is designed to improve the physico-mental characteristics of a person. Mass sports enable millions of people to improve their physical qualities and motor abilities, enhance health and prolong creative longevity. The goal of the sport of higher achievements is to achieve the maximum possible sports results or victories at the largest sporting events.

Strength training in bodybuilding, weightlifting, powerlifting and other sports has many different methods used to achieve specific results, goals: adaptation of the body of the athlete to short-term maximum load (powerlifting), to long-term moderate stress-endurance and a large volume of muscles body-building). Strength training is one of the types of physical exercises with the use of resistances; With proper performance provide significant functional benefits and improve overall health, including strengthen muscles, tendons, ligaments and bones, improving their joint function, reduce the risk of damage, increasing bone density, increase metabolism, improve cardiac function and increase HDL (good cholesterol). Strength training usually uses the technique of gradually increasing the strength of muscles by further increasing the weight and uses a variety of exercises and types of equipment for the development of specific muscle groups. Strength training is primarily anaerobic, although some supporters have adapted them for the benefits of aerobic exercise in circular training. Kinds of sport where strength training is basic: bodybuilding, weightlifting, powerlifting, stringing (competition "The strongest man on the planet", see also Strongmen), Highlander games, shot put, discus throwing and javelin throwing. There are also many other sports where strength training is used as part of the training program, in particular: football, wrestling, rugby, athletics, rowing, lacrosse, basketball, hockey. Strength training for other sports and physical activities are becoming increasingly popular.

At the age of thirty, training aimed at creating a sports, athletic figure should include a system of basic exercises, as well as exercises that correct posture. Attention! A simple lifting of large weights will give an effect opposite to the desired one. Be healthy! Forward and only forward!!!

Start from scratch

If you are engaged for more than one year, and the desired cubes and biceps in the mirror is not observed, perhaps to begin with, it is necessary to change the training system and review your diet. In addition, an impartial and objective view of oneself from outside is necessary - it will help to identify the existing pros and cons of one's own physique. For example, if you have strong, strong legs, but with a weak upper part, it is worth reducing the load on the muscles of the legs and actively developing the thoracic and deltoid muscles.

Adjust your posture

It is the correct posture that determines how your figure looks from the outside and makes your body more athletic. Humpbacked back with a "wheel" will hide the developed muscles of the chest and shoulders, but in the foreground will appear a bulging belly, which, moreover, visually will seem bigger. And if you need at least six months to pump muscle, then for a beautiful graceful posture, two to three weeks of training is enough.

Replace running for walking

Wrong running can do more harm than good. In addition, the basis of weight loss is proper nutrition. And walking makes the body spend a little less energy than running. Well, let's not forget that walking is more safe and sparing for our body.

An effective exercise for finding a sporty and fit figure will be walking on the treadmill in front of the front and side mirrors - so you can control the posture.

Do exercises with your own body weight

Do you practice a lot of time, and the effect of training is minimal? It may well be that you are not doing basic exercises correctly, for example, such as pull-ups and push-ups. Attend training for honing the technique of basic, key exercises: squats, push-ups, twists, pull-ups, etc.

Change your lifestyle

In order to become a different person, not enough three times a week to go to training. First of all, you need to reconsider your habits. For example, if you have a sedentary job, you need to take care of the even back, as excessive forward tilt can warp the spine. Sleeping on an excessively high pillow can provoke pain in the neck. Among other things, it is worth considering how much you love and appreciate your body.

Watch your food

Despite the fact that diet is considered to be a feminine topic for discussion, they help men to fight excess weight equally effectively. In addition, it is much easier to give up cola bottles (150 kcal) than to gather strength and make a 10-minute run around the house (-150 kcal).

It is worth remembering that most often the cause of excess weight is an excessive amount of simple carbohydrates in the diet, rather than fat.

Do not blame failures on genetics and age

Instead of working on yourself, it's much easier to tell yourself that "the forces are not the same, and time is lost."

A fairly common mistake is to think that the process of metabolism is not very different from that for adolescents. However, this is just an excuse for lack of will. Teenagers do not have a faster metabolism, they just lead a more active and lively lifestyle. In fact, the loss of muscle mass and a set of extra pounds is due to malnutrition and a sedentary lifestyle.

Правила тренировок для мужчин, кому за 30

Be healthy!