Special men’s abs diet

A man can strengthen his abdominals with targeted exercises , but for best results, it is advisable to follow a special diet. Whether to eliminate fat or build muscles in the stomach, you must follow a specific diet . Focus on the nutrition mode dedicated to men who want to get concrete abs.

Give priority to a low-calorie diet
To reduce the waistline and strengthen the muscles of the stomach , to put in low calorie is the first step to make. A man must normally consume 2,500 calories a day and must reduce this intake to burn abdominal fat and promote the cladding of this area .

The ultimate goal and to burn more calories than you consume . Start by reducing the number of calories to 2,000 per day. If you hold on well, you can still decrease it as and when you can.

Eat healthy
Going on a low calorie diet does not mean you have to exclude certain food families from the program . To return to ketosis, macronutrient intake must be well balanced. Certainly, caloric products, too fat and too sweet are to be banned , but we must eat a little of everything not to suffer from deficiencies.

Nutritionists advise that macronutrients be distributed daily as follows: 33% protein, 33% good fat and 33% carbohydrate.

This speeds up the metabolism and super s keto encourages the body to quickly tap into fat deposits in the stomach. In addition, proteins help build abdominal muscles.

The right choice of food
First, avoid eating as much as possible. Do your own shopping at the organic market to ensure the quality of the ingredients . For protein, choose lean products such as skinless white meats, eggs, fish, seafood and low-fat dairy products.

Side lipids, it must be very careful, because even if they are essential to have abs, all that is lipid is not necessarily allowed . To make it simple, go for the healthiest sources of fat such as olive oil, rapeseed oil, linseed oil, avocado, nuts, hazelnuts and almonds.

On carbohydrates, include wholegrain cereals in your special abs menu, not forgetting vegetables and of course fruits . Refined foods are not recommended.

Food supplements
It is well known that using a 100% natural dietary supplement really helps to build abs , especially if you are a man who often practices targeted physical activity or bodybuilding. Protein powders such as Whey are especially effective for dry muscle.

How to run faster?

You start the race and want to progress , including running faster? To keep motivation, it is important to set goals and follow a specific program.

If stamina is important and is the key to weight loss , the speed of the race makes it possible to consider competing. But then how to do it? Here are some tips to follow!

Run faster by focusing on the fractional technique
By increasing the number of strides per minute, you will automatically advance faster when you exit. To train in this direction, start by running at your own pace for a minute, counting the number of times your right foot touches the ground for example. Speed ​​up the movement then focusing on your stride .

Splitting allows you to improve on the speed of the race. To do this, alternate the phases of fast running and slow running phases. Start by running for 20 minutes at a normal pace and then, for 20 to 30 minutes, start the interval session. Finish by 10 min slow pace to promote physical recovery .

Use the strength of your arms
The length of your stride can be improved by using your arms, which can be amazing. Nevertheless, the dynamics of your upper limbs can propel you forward. To do this, when your right foot touches the ground, move your left arm forward as fast and as far as possible.

Muscleize your legs and buttocks
By working the power of your legs with weight training exercises, you will be able to move faster during your race . The firmer pure bhb keto and more explosive your abdominal, abdominal and buttock muscles are, the more you will run steadily. Squats , lunges or even deadlifts will allow you to perform better in the race.

Losing weight also speeds up the pace
If the race technique is important, weighing less weight also improves its sports performance. Indeed, being lighter, you will get to move more easily and therefore faster. Food is also essential if you want to progress in running .

If endurance is important when running, the speed of strides is also a point to work if you want to compete. By eating healthy , building muscle and working on your technique, you will achieve your goals.

Is power yoga effective for weight loss?

Do you feel that thirst for a smaller size? Are you desperate for your weight after practicing intense sports activities every day? Do not give up, between sports and yoga , you have another chance to get off to a good start to achieve your goal of losing weight in just a short time.

The practice of Power yoga to lose weight
This slimming program will help you get rid by burning your extra calories a day through the practice of Yoga. Giving you a better face and confidence, it is essential that you combine your yoga sessions with a healthy and balanced diet .

Moreover, drinking the necessary amount of water will help you lose weight as well as possible .

For this you should practice grasshopper posture , cobra posture, boat position, chair posture, crescent posture and many more. Being both a mental, physical and soothing exercise, you could practice yoga, regardless of your age, man or woman.

In short, whatever form of yoga you choose to refine your silhouette max , you could very quickly notice a drop in your weight after 2 to 3 sessions per week. That said, yes, yoga is an alternative that is as effective as it is beneficial to help you harmonize and tone your body .

The importance of sports and yoga in weight loss
In women, overweight is very easily bodyfit keto noticed and quickly becomes embarrassing vis-à-vis others, prompting him to quickly find  the effective solution to lose weight . If most people practice it to soothe the stresses of everyday life in order to regain balance between mind and body and gain flexibility .

Today, researchers have found another benefit more interesting. It is the one to lose weight and make muscles take the right course, of course. Besides, it will be important to know more about some types of yogas that are well known throughout the world itself to give certain results data. It is actually forms where the movement is very dynamic similar to dance like Power Yoga for example.

In addition, before embarking on your practice, it is essential that you seek the advice of a doctor to put “points on the i” on the compatibility of your body with this type of physical activity in the room overheated .

How to improve your abs

Having a well defined abs is an important goal for many people, getting them requires a lot of effort and sacrifice, both physical and mental. Keep in mind that getting properly marked abdominals is not only a matter of physical exercise, but also have to be clear in the head that a good diet is essential for their achievement.

In this article we will give you detailed guidelines on how you can improve your abs, we will explain what are the foods that your diet should have and some accompanying exercises, this will help you get your abdominals marked quickly and effectively.

For effective nutrition we must not suppress any of the three macronutrients (carbohydrates, fats and proteins), many people are wrong about this aspect, because they think that you have to eliminate fats completely from meals and maximize the amount of proteins that are consumed. Here we show you testex 100 consumption guidelines that you must follow if you want to have the good nutrition you need to get those defined abs:

Fat consumption : Take only healthy fats. Olive oil, avocado, dried fruit, milk, calcium helps regulate the fat they contain, blue fish (tuna, mackerel, sardines …) and nuts.

Consumption of carbohydrates : Avoid the consumption of refined sugars and pastries. Fruit, pulses and pasta are the best foods for the consumption of complex carbohydrates that will help you to follow a balanced diet.

Protein consumption : Choose proteins of high biological value, mainly come from meat and fish, avoid excessive consumption of red meats and choose to choose white or poultry meats. Add to your diet the consumption of eggs (2-3 per week), these also have a high percentage of proteins in their composition.

As for physical exercise, there are many exercises you can do to get some well-marked abs, we will explain how to perform an exercise for each abdominal area:

LOWER ABDOMINALS

A fundamental exercise to strengthen the lower abdominals are the four-stroke leg lifts. The exercise is very simple: The initial position is lying on the floor on a mat, both hands behind the head and legs stretched. First we raise the right leg to place it vertically with our body and the floor, when we have this raised leg we proceed to do the same with the next. With both legs raised, we lower the right first until it is in the initial position and when the right leg touches the ground we will do the same with the left. The ideal is to do 3 sessions of 15-20 repetitions.

SUPERIOR ABDOMINAL

To work the upper abdominals the easiest exercise is the trunk lift. The back on the floor on the mat, hands behind the head, the distance between the chest and the head should be about the size of a fist and should remain so throughout the exercise, knees bent and feet on the floor. The lumbar area does not detach from the floor throughout the exercise and we only raise the upper part of the trunk raising it towards our knees, once here we stay a moment and return to the initial position.

OBLIQUES

An exercise that will mark your oblique abs well is double twisting. The starting position starts with the legs and the trunk elevated, we will only touch the floor with the buttocks and the horizontal arms to our chest, holding our hands in front of him. We just have to make a lateral movement first to the right we return to the center, same lateral movement to the left and we return to the starting position. At first glance it seems a very simple exercise but it is an exercise that requires high physical effort.

You will find that following a proper diet and a routine of these exercises of 3 sessions of about 15-20 repetitions of each exercise, you will soon notice how your abdominals are improving.

The 11 principles for muscle mass gain training

The goal of the following principles is not to give you a set of training rules that you must follow, but to offer you guidelines to increase your muscle mass quickly and feasibly.

It is important that these principles be used as a cohesive unit, so do not implement some and ignore others, they all go together.

However, you can decide if it is necessary to adjust some (or all) of them to your size, your situation and your preferred style of training. And that’s fine, they’re all malleable, and everything can be adjusted a bit.

Speaking of training style, keep in mind that these principles are for muscle mass training, that is, bodybuilding training.

So most of those who can benefit are those who seek to compete (in bodybuilding, figure, etc.), as well as those who want to look like them.

Without further ado, here are the first 5 principles of training for the increase of muscle mass that have been useful for all bodybuilders, and I hope they are for you as well. (The next 6 principles will be in part 2.)

principles to increase muscle mass
1. Train each part of the body once a week
Depending on which circles you move in, this principle may sound obvious, or it may sound silly.

In competitive sports circles, the training of each part of the body once a week is very common. Even those who do not train every part of the body once every seven days tend to train it approximately every five days.

If you’re like most bodybuilders , you’ll want to train as often as possible to get the best results. When you combine that willingness to train and strive with the human attitude that more is better, it’s easy to see how you could train each part of the body twice, or three times a week, or more.

The problem with too high a frequency is that it may very well lead to insufficient recovery . Do not forget that the main objective of training is to take advantage of the benefits that come from recovering it.
But when you are hungry for progress, the temptation to eat appears too often.

A very common question is, when should I train a muscle again? The answer is; when you have recovered.

How long does it take to recover from a training session?
The recovery time depends on many variables, including the volume of training , the more damage you do to the muscle, the longer it will take to recover.

Try and failure
Usually, to find out how long it takes to recover a muscle is testing, for this you must perform a workout, and try to repeat it within 3-4 days and if you lift more weight, is that you have recovered, but usually a muscle takes about 5 days to recover from a high volume workout.

Exceptions
Some exceptions are the twins, the proflex muscle abdominals and the back , these first two recover very fast because they are used every day for many hours, so you can train them every 3 or 4 days.

The back to be a large group of muscles can be trained more often, you can divide it into high back (rhomboids, trapezius …) and middle and low back (dorsal, erectors …) and train on separate days more often.

2. Do 3-4 exercises per muscle
As we have said, it is essential to find a balance between training volume, training intensity and training frequency . This principle, together with the following, helps to control the volume component of the recovery equation.

Although there are certainly times when you can do 1-2 exercises per muscle group, you can also do 5 or more, but nevertheless keep it as simple as possible, that is, do just 3-4 exercises per muscle group.

Performing 3-4 exercises allows enough variety in each session to ensure that the muscle is stimulated in sufficient angles, different exercises, different patterns of repetitions and different breaks.

Although that is for the larger muscles, for others smaller ones like the biceps or the abdominals it is enough with 2-3 exercises.
Note that the legs are not a single muscle, but are several, so you have to perform 3-4 exercises for quadriceps, another 3-4 for femoral and other 3 for twins.

3. Do 3 sets of work per exercise to increase muscle mass
Many people quantify the volume of their training session by the total number of series. This does not make much sense and here’s why.

With work series I refer to effective, that is, those that are not heating, since introducing the heating series within the effective series is silly, because you perform them with very little intensity.

A series of work must be carried to the concentric failure , or at least 1 or 2 repetitions before this.

4. Do a strength exercise for each muscle group
Since we are talking about muscle mass gain training, I am going to talk about muscle groups instead of movement patterns, but we know that the terms are normally interchangeable.

The goal of a bodybuilding training program is to improve your physique , not necessarily to be stronger or faster. However, strength and strength training should be the cornerstone of your muscle building training.

When training strength and power, your muscles develop a greater ability to activate more muscle fibers at once (also known as neuromuscular efficiency).

Of course, this makes you stronger, but it also has something unique that is of more interest to bodybuilders like us.

The improvement of neuromuscular efficiency means that when you perform an exercise, you can recruit more muscle fibers. This amounts to more hypertrophy, because only the fibers that have worked are adapted, it is feasible to increase the percentage of muscle fibers recruited by 10% during a reasonable period of time, can you imagine the enormous benefit that would be?

Therefore, the application of 3 sets of 5 repetitions (3 x 5) in shoulder press will make your dumbbell presses more efficient.

Although the total hypertrophy achieved with heavy training and low repetitions (1 ~ 5) is not as great as that achieved with a workout with more time under tension, the increase in muscle mass achieved with this has a hard and dense appearance.

5. Do a strength / hypertrophy exercise for each muscle group
When I say strength / hypertrophy exercise, I refer to a repetition and series scheme that is hybrid, that is, it is worth to increase both muscle mass and strength.

As we have said, doing series of low repetitions (~ 1-5 repetitions) is ideal to increase strength, and if it is done with less resistance and a faster speed and serves to improve the power.

The problem of working with low repetitions is that it is not the best to increase muscle mass, since the time under tension is too small to induce a good metabolic stress in the muscle.

So, when the exercise is to improve strength and muscle mass, it is best to do series of 8-10 repetitions, this allows you to use relatively heavy weights with a good time under tension, although you can lower up to 6 repetitions, just in case you did not know, the vast majority of bodybuilders train in this range of repetitions .

First cardio or strength, which is the most important when training

The big question is whether the order of muscle training is important , first cardio or strength, because sometimes you want to run (cardio) other times you want to do weights (strength).

According to the experts do cardio or strength is very good in any order , the body is strengthened, the heart benefits and improves our mood. We also become more resistant to diseases, our bone density improves and our metabolism becomes more efficient.

But, if our goal is to lose weight or gain muscle mass, the order does matter.

It matters the order, first cardio or strength, for a goal
This is how your muscles work in terms of energy consumption. The human body has 2 reserves of energy that comes from food: fast energy from glycogen that is stored in the liver and muscle and energy stored in fat, which is slow to use. According to the research , you have to focus on what you need and do the most important exercise first.

The first energy your body consumes when exercising is the anaerobic energy, glycogen. This energy is explosive, fast, but it does not last long.

The second energy that the body consumes when glycogen is depleted is that which comes from the fats that surround the muscles, aerobic energy. This energy is slow delivery and needs additional oxygen. This energy is longer lasting, more stable.

When you do weights, you do not need to breathe more than usual, your glycogen reserves have enough energy and oxygen to consume immediately. After this energy is spent you feel that oxygen is lacking, then you have to breathe more and the energy of the fat starts to work, but being the slow delivery you will not be able to be efficient.

When you do cardio , the first energy you consume is also glycogen. While your glycogen reserve is not exhausted you feel full, energetic, but if you do cardio for a long time, for example endurance athletes, runners, crossfit, etc., you need more oxygen, you start using aerobic energy, fat energy .

So in the dilemma of whether to do cardio or strength first , the key is the use of the first rapid burst of energy and the snap hero testo consumption of oxygen, the anaerobic, with greater efficiency. what is your goal? For what type of exercise do you need more energy and more oxygen?

In the following PortalFitness video you have another explanation of the order of muscle training, if first cardio or strength.

If you want muscles, first make weights
If your goal is to gain muscle strength, muscle volume, then first consume this burst of quick energy by doing weights and solve the dilemma of whether cardio or strength first.

If you first do cardio, that energy will be exhausted and you will not be able to efficiently do weights. In general, weightlifters need to pause to eat foods rich in glycogen that quickly passes into the blood and feel a new energy charge again.

If you do cardio first, you will feel good to do weight training, but without a doubt you know that your reserves of glycogen, fast energy, already diminished, you will not feel with all your potential to do strength exercises. You will not be able to give your maximum, your muscles do not work as you want to gain that strength and that volume that you need. There could even be an injury.

If you want to lose fat first do cardio
If your goal is to lose weight , burn the excess fat you have, first consume the energy of glycogen doing cardio, then you do weights, and this is where the energy of the fat began to be used with the consequent burning and loss of weight.

In the next video of Sergio Peinado you have a routine to lose weight starting with cardio, then weights and alternating.

If your goal is to improve as a runner , then you must increase your resistance, you need to improve running, and this is precisely the exercise you must do first. The weights would be a necessary complement, for example to gain power in your legs. A runner in the gym must first jog on the treadmill, then exercise on power machines or with weights.

If you want to stay slim but strong
If your goal is to strengthen your body by staying slim, if you do not need bulky muscles, but feel energetic, vital, then you need high intensity interval exercises where you can combine weights.

There are many thin people, but that does not mean they are healthy and fit. If you are thin and do not exercise your level of physical fitness will be poor, weak muscles, poor cardiovascular system, etc.

Exercises to lose weight Legs

If you are one of the people who have fat and flaccid legs, this article will help you transform them into hard and strong legs. The exercises to lose weight legs will help us to obtain defined and attractive legs, but the big question is: What are those blessed exercises?

Today we will present a special routine with training to lose weight, but it will also help you tone all parts of the body, since the exercises in this routine are mostly composed of compound exercises. You must keep in mind that diet is also important.

Exercises to lose weight: Routine
Monday

Squats: 3 series until the legs are exhausted
Strides: 4 series until the legs are exhausted
Up and down steps in reverse and forward
Walk for 30 minutes, or jog 15 minutes.
Tuesday

Jogging for 10 minutes
Crossed jumps 4 series to the exhaustion
Strides 4 series to the exhaustion
Wednesday

Break
Thursday

Repeats Monday
Friday

The same thing is repeated on Tuesday
Saturday

Jog for 30 minutes.
Sunday

Break
This routine and a good diet high in protein will be enough to create strong legs, you can follow it for 3 months and you will see the change.

exercises to lose weight legs
Tips to follow for the exercises to lose weight legs
It varies the way you do each exercise, especially the squats, you can use a chair to make them individually or on a ladder. Always keep your back straight to avoid injuries and annoying pains. You can increase the difficulty by exercising resistance by doing the exercise slower.

Strides: These are fat burning exercises, each series that you make of this exercise should be carried to the maximum, with this we mean that the first symptom of fatigue in the legs you must stop. It is important that you separate the feet shoulder-width apart by carrying the legs back.

Cross jumps: use comfortable boots and jump while maintaining a balance in your initial position, try not to move from the place where you started.

Bicycle: you can complement the z vital male enhancement routine by walking bicycle from time to time. However, if you do not have a bike, you can replace it with a special exercise, to do it, we should lie on a flat surface, at this point we flex our legs at 90 degrees, then raise them on the body and perform circular movements alternately .
exercises to lose weight legs 3
The most appropriate time to perform the routine of weight loss exercises is in the morning, when the muscles are fully recovered. The fat of the legs will not be burned in a localized way, you will have to complement these exercises with the diet to see important results.

The toning of the muscles will be achieved with these exercises to lose weight , when you finish this 3 months routine, do not think that your legs will be toned forever, you should maintain regular exercise and from time to time go for a walk or jog.

Is cardio really effective for losing fat

Does cardio make you lose fat? It’s obvious that yes!

But! Because, there is a …

Low intensity cardio, which you probably do as many people do to lose fat, is not the perfect training to sculpt your body.

The cardio I’m talking about in this article is cardio like running or stationary cycling at low intensity for an hour and why not reading a magazine or watching a movie.

In this article, I will explain how cardio can make you lose a little fat, but especially why it is not really effective and by what to replace it to ensure your fat loss through exercise.

How does cardio melt fat
So actually the low intensity cardio makes you lose fat, because to produce your effort you use your aerobic energy system .

Your aerobic system mainly uses your fatty acids to produce energy and so during cardio you melt your fat.

To ensure your fat loss, you must have a negative energy balance.

Specifically, you must eat fewer calories than you burn during your day.

The low intensity cardio will also slightly increase your caloric expenditure and therefore your caloric deficit and ultimately make you lose fat.

The disadvantages of cardio to lose fat
But, because yes, let’s go back to the beginning of this article.

Cardio is low-intensity, low-calorie, and is responsible for many negative factors for long-term fat loss.

Cardio does not develop your muscle mass, which does not raise your metabolism and therefore burn more calories throughout the day.

And since cardio mainly uses fat to produce energy, by doing regular cardio, you schedule your body to store fat as an energy reserve.

When endurance athletes do weight sizevital male enhancement training, along with their specific endurance training, they become stronger, but rarely increase their muscle mass.

Scientists explain this by the fact that cardio inhibits the pathways of anabolism and promotes catabolism, thus limiting muscle development.

Long repeated cardio sessions are also interpreted by your body as chronic stress.

During each cardio workout, your body will secrete the stress hormone, cortisol.

When your cortisol level is high too long, your body will store more fat and melt your muscles.

Cardio to lose fat works best for beginners
The cardio will be more effective if you are a beginner and you are not used to the effort.

When you start cardio, you burn calories during your cardio session and also during post-workout recovery.

Your body increases its ability to burn fat and switch between using carbohydrates or fat as energy.

Your sensitivity to insulin improves and your body has a better ability to store sugars in your muscles, rather than in your fat.

But that’s the beginning, because after a while your body will adapt to cardio and use oxygen and fat more efficiently to produce energy.

Your cardio workouts will then become easier and less effective at burning fat.

And if you want to continue to get the same metabolic benefits, then you will need to increase the intensity or the time of your cardio sessions.

Over time and as you progress, your cardio workouts will need more than an hour to provide visible fat loss.

This is one of the major disadvantages of cardio, to have consistent results and long-term, you must do long training sessions, almost every day.

The mistake not to commit to lose fat with cardio
A nice mistake some people make when they want to lose fat is that they tend to consume more calories around their cardio workouts.

It is a misconception to believe that when you do cardio, you need more “fuel” to your body to produce the effort.

This is true if you are a competitor and you will be running intensely over an hour, but not just to lose fat.

If you want to lose fat through cardio, you should not increase your food intake.

By respecting this, you will dig up your calorie deficit and accelerate your fat loss.

Do not worry, low-intensity cardio such as walking, jogging or cycling will not deplete your energy reserves, or cause you muscle damage.

An additional intake of carbohydrates and proteins is not necessarily necessary.

Avoid carbohydrate supplements especially if you want to lose fat.

By consuming a larger amount of carbohydrates, you will raise your insulin level.

Insulin is an anabolic hormone that inhibits the use of fat to produce energy.

On the other hand, to lose fat you must not lower your caloric consumption too much.

If you reduce your calories too much, you will lose fat, but also muscle and decrease your metabolism.

Your body will also put in place survival mechanisms and seek to eliminate everything that consumes energy like your muscles and store energy reserves like fat.

The result of the races, the slightest difference in nutrition will result in an increase in your body fat and you will end up with a body fatter and less muscular.

What to replace the cardio to lose more fat
To promote your fat loss and the maintenance or even the development of your musculature, high intensity interval training is more suitable than cardio.

Many studies show that high intensity interval training like HIIT , circuit training or Tabata is more effective for fat loss.

These trainings will also be shorter and more varied.

By performing interval training, you will burn more calories in less time than with cardio.

Depending on the intensity of your intervals and your recovery time, with these training you will be able to burn as many calories in 25 minutes, as by doing 50 to 60 minutes of cardio.

You will also have a higher energy expenditure post training, thanks to what is called the afterburn effect .

After your interval training, your body will consume more oxygen to restore its internal balance and will burn more fat during 48 hours.

With interval training, you will also have a hormonal environment post training more favorable to lose fat.

You will elevate your levels of growth hormone and testosterone , two hormones responsible for muscle growth and fat loss.

Bodybuilding is also a great way to be satisfied with your shape and physical appearance.

Strength training optimizes your lean mass, elevates your metabolism and improves your insulin sensitivity.

It also improves your hormonal balance, reduces inflammation and promotes your cardiovascular health.

The slimming massage with bamboo to lose weight?

Massaging has many benefits for the body , whether it is to relax the muscles, improve the appearance of the skin or lose a few inches. Massaging with bamboo is a technique that has been used for a long time. Recently, we talk about her in a slimming goal, but does it really work to lose weight? Yes and no.

Bamboo for weight loss: does it work?
This massage uses polished cylindrical rods, masseurs can even combine different types (up to 8) according to the needs. They use this original accessory to roll it on the skin by pressing the hand in strategic places .

Here, the masseur will begin by first coating the stem with essential oils . It is difficult to say which oils are actually used, because each practitioner has his own formula and adapts it according to the case.

If this technique is a success now, it is primarily for its virtues: the cylinders applied will spread their many benefits throughout the body, regardless of the area massaged. But that’s not all, it also provides an improvement in the circulation of body fluids. It stimulates the blood and lymphatic systems and helps eliminate toxins .

This stimulation has a valued effect on cellulite that it helps to reduce. The skin regains some tonicity and a more aesthetic appearance . The use of the stems also makes it possible to better distribute the fat masses and then helps to eliminate the adipose tissues in a natural way.

In this sense, we can say that this technique can help to lose weight , since it reshapes the appearance and helps to remove a few dx lean diet forskolin centimeters. However, as often the effect will be especially observed if this technique is used in addition to an excellent lifestyle . So she can help with weight loss or fine-tuning, but she will not make a miracle alone!

Massage and weight loss: how to do?
Being massaged is not only a relaxing time, it is also an opportunity to improve your physical appearance. To make the most of it, follow these tips :

– Drink a lot of water. – Moisturize your skin by using adapted care.- Practice a sport activity : cycling, swimming, yoga, walking … – Eat healthy, everything, but without excess.

It is thanks to your lifestyle that you will see a glaring improvement !

Other health benefits
Being massaged, with this technique or another, offers many benefits on the body and health. Having a regular massage will help you be more relaxed and more energetic. The effects are also felt on the quality of sleep .

Use this technique to give a boost to your slimming program ! In addition to a healthy lifestyle, it will bring you many benefits.

What warm up in swimming?

In swimming, as in any type of sport and physical activity , whether in simple leisure, muscle building or competition, warm-up is an essential step not to neglect. As the name suggests, it involves heating the body and all muscles, to avoid possible muscle damage .

Before starting the series of fathoms and crawls, here are the tips on the exercises and warm-up movements to do.

Dry heating
Contrary to what one thinks, a good performance in the water always starts with a dry warm-up session . The goal is above all to increase body temperature and muscle flexibility.

It is important to mobilize all parts of the body Overnight Lean Keto from the neck and shoulders to the bust, to the ankles, without forgetting to solicit the heart, in order to properly activate the blood circulation .

How to do ? During this first step, rotate the arm forward and back for about 20 seconds, with ample movements at the pelvis and a clockwise rotation of the head and reverse.

Complete it with one last movement , sitting on your heels with your feet in plantar flexion, and bring the weight of your body back.

In addition, if your swimming session is part of a strengthening muscle , dry heating will be much more supported with 5 pumps, ventral sheathing for 15 sec , 5 squats, 15 sec of costal sheath and 15 seconds of backing.

Warming up in the water
It is only after doing the dry warm-up that you can dive into the water and proceed to the second stage of your warm-up. The goal this time is to gently perform all the swims you plan to practice , gradually increasing your speed.

To do this, start for example with 200 m of crawl to help you find your support and work well your casting, then by 100 m crawl caught or brushed , in education.

Do not hesitate to alternate swimming in 3 or 4 x 100 meters. Then perform a series of crawls by breathing every 3, 5 and 7 movements and finish with a backstroke of 2 x 50 m , with acceleration over the last 25 meters.

Why warm up in swimming?
The benefits of warming up before swimming are many. Above all, it allows the swimmer to relax his joints at the ankles, knees and shoulders that are very stressed at each stroke and each movement. It also reduces the risk of injury.

Indeed, by gradually preparing the muscles before the effort, you increase the body temperature . The muscles thus benefit from better irrigation, and are thus protected from injury. In addition to increasing the heart rate to allow you to swim longer, it also contributes to better recovery .

The better the muscles are prepared for Overnight Lean Keto REVIEWS the effort, the less they will be less traumatized , and the recovery will be faster.

Warming up is essential before swimming. It prepares joints and muscles for effort , improves performance and allows for effective recovery.