16 ways to triple your productivity in the bodybuilding and fitness

You do not want to spend long hours at the gym, but you want to get stronger, thinner, more flexible and have just looked in shape. Well, it is possible that you did not get the most out of your time spent playing sports.

You can make a super efficient 30-minute session, and make only a few sessions a week, if you maximize your productivity. 

Disclaimer: First, I am not a certified trainer. These are tricks that I have read elsewhere that have worked well for me. Then you should always get your doctor's approval for any new workout plan. This particular plan is very intense, so if you have heart problems or other health problems that might interfere with heavy exercises, you should definitely restrain you and do not tempt fate as you will not check your physical possibilities with a doctor.

And even if you have checked with your doctor, or even if you did not bother to do so, it is always important to start a sports program slowly, until your body has had a chance to adjust, or you will face exhaustion or injury.

Do not dive immediately into the program - it's designed for people who already have meetings but want to do better, faster, and less time to train. Here is how.

1 - Limit your sessions to 30-40 minutes. Although the tendency of some people who really want to get the most out of their sessions is to spend much time at the gym, the truth is that after 30-40 minutes, the benefit is not so great. To last as long, you have to decrease the intensity of work, and it means that you spend too much time practicing. It is better to work at a higher intensity for a smaller period of time.


2 - sessions of high intensity. If you just start exercising, it is best to start slowly. If you run or bike, for example, build your endurance for at least a month before you start something more intense. This means you will want at a pace that allows you to talk easily without losing your breath. However, once you have acquired the basic endurance, increase the intensity to increase the effectiveness of your workout.

3 - Protein. Many people do not get enough attention to get the protein their muscles need to rebuild. If you do not, you will get the minimum of your sessions as cardio workouts and strength requires both proteins to build muscles. I recommend either whey or whey protein is derived from soy.

4 - Water. Be sure to hydrate yourself throughout the day. It takes a few hours for your body to absorb water, so you can not just drink right before the session. Make a habit does to drink regularly throughout the day water.

5 - Carbohydrates. Although diets low in carbohydrates do fury, carbohydrates are the main fuel of the body. If you make intense sessions, you will need carbs, or you will not have enough energy. If you get a mixture, include carbohydrates there, or take a banana is a great source of carbohydrates.

6 - Take your mixture before and after the session. It is best to take a mixture of protein / carbs right before your workout and then just after. Take before increases the flow of amino acids that powers your muscles during training, giving them the fuel they need. After the meeting, the mixture stimulates muscle growth. And take some food with protein and carbohydrates 60-90 minutes after the session.

7 - Lift longer. Many people contract their muscles slowly and then release them quickly. But if you slow down as you go up, you are maximizing every move. Hop on and off for 5 seconds - each.

8 - Heavier weight. When you start, it's best to start with lighter weights so you can stretch your. But once this is done, it is best to raise the heaviest weight you can lift while making a good move. Do not sacrifice the quality of your movement to heavier weights - that is ineffective. But heavier weights, with a properly executed movement, will give better results in a smaller period of time. Heavier weights are not just for those who want to bulk up. It is a common misconception.

9 - A series, a failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavier weight until you no longer were standing.

10 - Combined Exercises. Instead of isolating your muscles with exercises like biceps curl, you can maximize the time you spend in a session performing exercises that will work multiple muscle groups at once. With just a few exercises you can do your whole body work during a session. Another benefit is that your muscles are working together as they do in the real world. Some compounds are awesome exercises squats or squats, deadlift, pumps, bench press, chin-high bar, dips, etc.

11 - A balanced raised. Instead of doing exercises where you sit or lay against something or are stabilized, it is more efficient to do when you're standing, or leg, or on a gym ball. These types of exercises force you to balance yourself while lifting, which makes work more muscles. This gives you a stronger body and allows you to lift more over time.

12 - Take a cardio exercise you enjoy. It is not fun to do physical exercise if you hate him. And you will not for long. Do something that you find fun - running, walking, swimming, biking, hiking, rowing, etc. After the initial phase where you get used to exercising, you start to love it and to do it regularly.

13 - Mix. Do not stand on the same workout routine for too long, or your body will adjust its stress level and you will not make a productive session. For strength training, change your routine every week. For cardio, it is best to alternate different exercises rather than, for example, to run every time.

14 - Good movements. For strength training especially, and swimming, make movements executed well is very important, but it is also for other types of exercises. If you work your strength, start with lighter weights so you can work your movements. It is better to have a coach or an experienced coach who knows the right moves to help the first month. Never sacrifice the accuracy of your movements to a heavier weight. For swimming, you'll need a monitor to learn the right moves.

15 - Hills. If you run or walk for cardio workout, you'll want to incorporate hills (after a month or two on level ground at a leisurely pace). This will make you stronger and make your limited working time more productive. Take slowly at first, but once you get used to the hills, you can increase your pace.

16 - Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between sets. This does not allow muscles to recover and it's a waste of time and energy. But instead of a series, rest, and then do a second series, it is more efficient to do multiple exercises in a circuit, so you do not may rest between exercises but may rest each muscle group. This will give you a good cardio workout while you do your strength training.

The plan ideal training 

If you consider all these tips, the ideal plan would be to alternate 2-3 days of intense strength with 2-3 days of intense cardio. You can do four days if you do the exercises at high intensity.

Strength training is a high intensity circuit 30-40 minutes without rest or when a minimum between exercises and a short rest between circuits if you make more than one. The circuit should work your entire body, using combined exercises such as squats, pumps, dips, etc., and either standing up or using a gym ball to do your core muscles working. You should use heavier weights, make your moves slowly (5 seconds up, 5 seconds down), and be sure to make the right move for each exercise.

You should have a drink with protein and carbohydrates and drink before and after the session, and some food with protein and carbohydrates to eat 60/90 minutes after the session. Water is also important for all types of exercises.

The high-intensity cardio workout is something you enjoy doing. You do interval workouts at a pace where you can not talk, with short breaks between intervals. Few sessions, you can add hills.

Remember, intensive sessions are not for people just starting. You should build your endurance before the advanced cardio and start lifting light weights, by focusing on the accuracy of your movements.

Health and Wellness

The best supplements for your health and well-being depending on your goals 

Whether your training and diet are both optimized, your health and well-being could be further improved by taking some food supplements!

To boost his energy: 

Green tea extract: Green tea is recommended for its ability to enhance fat burning. This is due to catechins, in particular epigallocatechin gallate (EGCG) present in the tea leaves. This catechin also provides a mild stimulant effect. Furthermore, green tea also contains theanine, an amino acid which provides a calming effect very beneficial for health.

Citrulline malate: The supplement is a combination of the amino acid called citrulline and malic acid (malate). Clinical studies suggest that some individuals taking citrulline malate are less tired and experience an increase in energy production in the body by about 35%.

Coenzyme Q10 (CoQ10): coenzyme This promotes the reactions in the body that produce energy. So have sufficient quantities is essential to maintain high energy levels and good health. Japanese researchers have shown that subjects taking 300 mg of CoQ10 per day for eight days experienced sustained energy levels during the years and have had periods of recovery favored.

To build muscle: 

Creatine: The main effect of creatine is to provide quick energy to your muscles during anaerobic exercise as when raised. This helps you to be stronger in the gym. Worried grow with creatine? While only a small percentage of people experiencing this side effect, new forms of creatine provide all the benefits without any bloating.

Beta-Alanine: This amino acid is combined in the muscle cells with the amino acid histidine to form carnosine. Have more carnosine in muscle cells allows them to contract further and helps reduce fatigue. Research suggests that athletes taking beta-alanine can increase their strength and muscle power.

Betaine: Scientifically known to trimethylglycine, betaine is an important amino acid as it is a methyl donor. We'll spare you the lesson here about what biochemistry methyl, but we can tell you that it is very important to stay healthy and help performance. Research suggests that some athletes taking betaine may experience an increase in muscle strength up to 25%.

Taurine: This is another amino acid that serves important functions in the muscles by promoting greater muscle strength and higher endurance. Again, research suggests that the muscles fed taurine contract better than those who do not.

To improve his cardio: 

Carnitine: Carnitine is an element that drives fat into the mitochondria of the human body, where they will be burned as fuel. Several studies lead us to think that carnitine allows the body to burn fat at rest and during exercise. This is not only an ideal component to help reduce body fat, but it also promotes muscular endurance, making it an ally for good health.

Caffeine: When it's hard to get motivated for a little cardio, a dose of caffeine can give you the excitement you need. But the real reason you take a dose of caffeine before training, it is because it increases the amount of fat you will burn and increase your endurance.

Glutamine: This amino acid offers many health benefits ranging from muscle building to improve the immune system. But we suggest you take it before cardio for two main reasons: better endurance and greater fat loss. Glutamine can reduce fatigue and increase endurance by helping to reduce the accumulation of acid levels that build up during exercise.

Rhodiola: This herb is known since ancient Greece. It is considered a stimulant, because it can promote resistance of the body to a set of physical stressors, chemical and biological. Strengthening exercises are physical stress, rhodiola can help your body better adapt. The roseroot brings a lot of health benefits because it also acts as an antioxidant in the body, increases the amount of oxygen carried in the blood to the muscles and promotes better fat burning.

Dieting

The extra pounds are not inevitable! Follow these solutions to lose weight and discover the power of a good combined with regular training diet 

Losing weight is not easy. Many of us follow good training programs, but at the end of the day, although we felt in better shape, we are not completely satisfied when we look in the mirror. You can focus on building muscle with a lot of good exercises, but what transforms our body into a lean and dynamic figure?

Many people think they have a good diet, but consume countless processed foods that fill grocery stores and prevents weight loss. Processed food products add stress on your body. They make it difficult to burn the last layer of fat (which is most important) ...

So if you're frustrated by your inability to lose weight despite your efforts, go to business and focus on a low-fat diet to regain a slim body and healthy.

Make an important fish in your diet

Fresh fish are your friends in the battle to lose weight. Your preferred choice of fish should be those with low levels of mercury plaice, haddock, herring, mackerel, perch, pollock, salmon, sardines, scallops, shrimp, sole, tilapia and trout. (Mercury consumption causes negative side effects on health)

In this list, salmon, mackerel and trout are your top 3 choices because of their high omega-3 content. If you can not eat fish regularly, find a supplement containing fish oil quality.

Drink tea

It is scientifically proven that tea makes you lose weight, especially green tea, rich in catechins. The tea is healthier than coffee and drink some green tea is a great way to boost your metabolism option. Depending on the method of preparation will affect the content of catechins, have a cup or two each day ... Green tea also provides many antioxidant benefits, which can help to fight against the potential damage from free radicals.

Emphasize healthy fat 

Fat consumption can be good or bad, depending on the type of fat you consume. If you ingurgitez saturated fats, then the Extra Pounds and other negative side effects will emerge. However, a diet high in unsaturated fat and omega-3 fatty acids is an ideal way to keep fat under control.

It is important to get a good fat ratio of omega-3 and omega-6, ideally, 75% omega-6 and 25% omega-3. It is far from a ratio of 95% / 5% that most people currently obtained. The foods richest in omega-3 fatty acids are: flax oil, soybean oil, canola oil, salmon, mackerel, trout, herring, sardines, albacore tuna and walnuts . Combine these with the right amount of omega-6 you can get from corn oil, safflower oil, sunflower oil and cottonseed oil for best results.

Find the right amount of carbohydrates

Limit your intake of carbohydrates is important to lose weight, but you do not have to take a radical approach. Put more emphasis on eating lots of protein and foods rich in healthy fats.

The carbs you eat should come from fruits and vegetables. They must represent at least 60% of your total calories in carbohydrates. The rest comes from all-natural slow-digesting sources such as beans, legumes, oats, brown rice and quinoa. All processed carbohydrates should however be avoided.

Add herbs and spices to your diet

Good herbs and spices good can do wonders. These elements give the taste can also promote a lean and toned body. Indeed, they can enhance dishes priori bland but healthy. Ginger and ginseng are two plants that have a long list of health benefits and transform an ordinary meal into a subtle and delicious places in the blink of an eye. There is a world of spices to explore, so feel free to add some dynamism to your diet!

Fitness Muscle

You exercise regularly to gain muscle mass but you do not get results or few? Maybe that food supplements are a good option for you 

Take a brief look at the specialized section of a sporting goods store and you'll see tons of nutritional supplements for the muscle building. Most of these supplements work well for people, but all supplements do not work for all people. Due to the unique nature of our body, some athletes will react differently to some of them. Despite these differences, there are a number of supplements that stands out. Find below five supplements that will help you gain muscle mass effectively.

creatine

Creatine is a naturally occurring substance mainly located in skeletal muscle tissue where about 95% of the supply of creatine in the human body can be found. The rest is stored in the rest of the body. This natural metabolite has been reproduced in the form of creatine monohydrate for-food supplements. It is used for the production of cell energy.

The advantages of creatine:

1. Promotes lean muscle tissue 
2. Increases muscle cell volume 
3. Allows faster recovery after training 
4. Increases glycogen synthesis 
5. Increases muscle performance high intensity 

Athletes usually prefer creatine during weight training and bodybuilding because of the speed with which muscle mass is built. Similarly, for many it is easy to stop taking creatine because it is produced naturally by the body. When an athlete stops taking the supplement, creatine levels in the body return to normal in 3-4 weeks.

Recommended Dose: 5-10 grams. Take half your daily dose with your pre-workout and the second half with your post-workout meal shaker.

Beta Alanine

It is a nonessential amino natural found in foods that are rich in protein such as poultry acid. Beta Alanine (BA) increases intramuscular carnosine levels.

During a high-intensity exercise, the body builds up a large amount of hydrogen which causes a decrease of our pH (which becomes more acidic). This acidification (lactic acid) can cause severe fatigue, decreased muscle performance and stops the player who can force neural muscular failure. Maintaining increased levels of carnosine by taking supplements GSH levels, a builder is capable of retarding the accumulation of hydrogen and the resulting acid, and delay muscle fatigue and failure.

The benefits of Beta Alanine

1.   high endurance 
2.   improved strength 
3.   reduces fatigue 
4.   Improved body composition 
5.   Works synergistically with creatine 
6.    Improved performance for athletes regardless of the intensity or duration 

Recommended Dosage: 2-3 grams pre-workout is sufficient. If you are at an advanced level, 2-3 extra grams post-workout to help the recovery process.

Whey protein or whey (whey protein) 

Proponents of bodybuilding and bodybuilders can improve performance and gain lean muscle mass by consuming whey protein supplements. Whey protein supplies the body with a high amount of protein and high levels of calcium, magnesium and other minerals that are easily digested in liquid form.

Whey is usually taken before and after a workout to improve muscle recovery and recovery. If you are on a target gain muscle mass or concerned about the loss of body fat, taking supplements of whey protein during exercise program can accelerate the desired gains. Some of the key benefits of whey proteins:

1. Digestible 
2. Ideal for lactose intolerant 
3. Improves muscle recovery 
4. Natural appetite suppressant 
5. Provides the body into amino acids 
6. Improves metabolism 

Recommended Dosage: Consume 30-40 grams of whey protein at a time. Best used before and after training. It is also a convenient way to obtain the necessary amount of protein when the usual food is not enough. However, do not rely solely on dietary supplements. Although a shaker whey protein is ideal post workout at all other times of the day, do your best to supply you conventionally.

Protein BCAAs (Branch Chain Amino Acids)

Another type of food that those looking to gain muscle mass supplements is familiar with the branched-chain amino acids (BCAA for Branch-Chain Amino Acid). Of the 21 amino acids of the human body, are called three BCAA: leucine, isoleucine and valine. These are the main elements and represents approximately 30% of skeletal muscle in the body.

The body uses BCAA to help muscles recover. As a complement to whey protein, BCAA will lead nutrients to the muscle for better recovery after training tissue. The body will naturally burn BCAA while exercising, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain associated with muscle fatigue and improves metabolic recovery.

BCAAs can help improve endurance by keeping the muscles supplied, which is particularly interesting during long exercises like running (marathon), swimming over long distances, or any other sessions of prolonged training.

Recommended Dosage: 3-5 grams upon waking and 3-5 grams pre and post workout.

Glutamine

Glutamine is touted for its ability to slow the breakdown of muscle tissue during intense exercise and can help improve levels of strength and endurance. Those who consume it will realize they can lift heavier weights for longer periods and more often. Pushing the limits of the human body muscles demand to produce more lean muscle mass to compensate.

Glutamine has also a number of other advantages:

1. The preservation of muscle tissue allows your body to burn extra fat - your body has more lean, more efficient muscle metabolism. 
2. Glutamine has been shown to improve immune system in those taking the supplement. When you are in intense training, it imposes constraints not only muscles but also for our entire immune system. 
3. Glutamine improves growth hormone levels in the body. This is a major attraction for those who want to focus on building muscle, as studies have suggested that only 2 grams of glutamine supplements can increase growth hormone. 
4. The muscle tissues need nitrogen, and glutamine supplements consist of approximately 20% nitrogen, which are very good for the nitrogen suppliers muscle tissue. 
5. Recommended dosage: 5 grams upon waking, 5 grams post-workout and 5 grams before bed.

Zumba

The Colombian-born Zumba is an activity halfway between fitness and dance, created there over 10 years and now knows a great success. 

A Zumba class consists of chains inspired many dances, latin mostly done at a steady pace. First, the dynamic movements of Zumba actually work your cardio. On the other hand choreography made ​​use of many muscles in your body. Zumba shows up to be a complete discipline, giving a new and modern to traditional fitness exercises dimension.

There are many gyms that offer Zumba classes throughout the country. In addition, to satisfy the fans more and more, the list of sports club offering Zumba classes increases each week. In addition to working your body efficiently, classes are fun and friendly, ideal for release stress or acquaintance.

If you prefer exercising at home, the Wii console, known for its interactive games, offering titles such as "Zumba Fitness II." This video game invites players to follow the movements of a coach who makes a choreography on screen. The more you are faithful to the movement, the more you score.

The side of the DVD, there are many titles and he frequently releases others. It may be noted Zumba kit consisting of a box 4 DVD + 2 Dumbbells, available in French. A buy in store or order online from your local supplier.

On the internet, there will also be dozens of videos by going to a service online video like YouTube or Dailymotion. For this we simply will type "Zumba" in the search engine.

Fitness

You have just taken a firm resolution to get back to sport? Congratulations. But then, it's been months or years you have not practiced exercise. Where to (re) start? Follow our 5 tips fitness. 

If you go out to a period of inactivity in terms of sport, it is important not to burn the steps and start with a small club. In fact, not going to try to lift weights 10kgs or want to run out of the blue 10km. At best you will lose your motivation at worst you blesseriez!

Walk as much as you can: 

Walking is your best program to start your fitness. You will tell me that you are walking already, of course. Yes, but the goal here is to focus maximum walkability. You take the car to go to the post office around the corner or to get your kids to the neighborhood school? Leave the keys in the drawer and go on foot! You take the elevator to go upstairs? Take the stairs. Start with a floor, then 2, with a little motivation, you'll end up walking the five floors that separate you from your desktop.

Do light workouts: 

Fitness exercises based abdominal sessions or chaining of dumbbells you consider torture? Do not worry, you are at the stage of fitness! Start with simple exercises: For example, practice deflections knee: Stand up straight, then bend your knees keeping your back straight and return to the starting position. A repeat 5 times. Another example is replacing the exercises with dumbbells by a stick.

Practice brisk walking: 

You set fitness by walking rapidepratique point 1 and you do not see other opportunities to walk? The upper level is to increase the speed of your walk, moving from a "normal" to a brisk walk. For this, nothing very complicated, once you get a chance, walk faster! However, if you feel short of breath, do not hesitate to return to normal operation.

Extremely versatile with swimming and cycling: 

Complete sport par excellence, swimming allows you to work your heart rate without making violent movements. Cycling is also a good tool for fitness. it also allows your body to seek in the effort without putting strain.

Run even short periods: 

You're just starting your fitness and you feel able to progress? Skip to Jogging. Again, the goal is not to run the half marathon. Begin by jogging at a moderate pace over short distances. Personally, when I returned to the sport after almost 2 years without exercise, my goal was to run 10 minutes ... and it was not easy the first few days!

Do not forget to treat your diet without reducing sugar intake are the fuel for your body in the effort!

Also be sure to perform a medical examination to verify your ability to return to sport, especially after a long shutdown! Also see your doctor if you feel any pain or difficulty after the beginning of your fitness.

How do the splits

Pass a large gap is not easy if you do not lead to daily.
To accomplish a large gap requires a sustained and regular training.
For a beginner, a large gap perfect can take weeks or even months to master it.

Warming up. 

The warm-up is the basis of splits. It is essential to prepare your muscles. If you do not practice warm-ups before the big gap you have injuries like a torn muscle.
To avoid these painful problems, first you warm up the joints.

Positioning 

For those who consider themselves beginners, get in position and splits down gradually without forcing. Reach your limit without hurting yourself and stay in this position for 1 or 2 minutes. After this exercise still remain big gap and do not waste your limit just now, go down little by little (but do not force it, let you down).

Petite conclusion. 

Do this by preferring spacious grounds and when you're done, repeat your warm to relax the muscles. Above all, do not exceed your limits, it does nothing to risk getting hurt.
Try to do this exercise every day to keep your flexibility even being old and that you will quickly become soft legs.

I attack the home fitness

A soft and relaxed belly, soft buttocks, round back, a sluggish, poor posture, or form ... voila raplapla elements motivations for starting a physical activity.

If you are not a snag rooms fitness club or gym, you can totally take a drive to your home if you know how to choose the right equipment and the most appropriate sports equipment.

Some tips for:

A round back

Beef up your back by practicing a specific gym work and joint flexibility of the spine, and Wellbust Wellbust Fitness Ladies, appliances guided loads help develop the posterior musculature and give the impression of a slimmer figure through toning they achieve ..

A flabby belly

If you do not want to go to the gym or to the gym for your abdominal muscles you can use small space-saving fitness devices like the statoflex the ab crunch or invest in a rowing machine just for you.

Soft buttocks

Nothing better than a stepper or elliptical to build muscles buttocks.
Do not hesitate to purchase a treadmill that will seek the leg muscles, hamstrings hamstrings, quadriceps and glutes.

If you like vibration, My 3 Power Plate is for you!

Big thighs and saddlebags

Again the treadmill, stepper and elliptical refine your legs.

Whether you're stressed, victim of a sedentary lifestyle, or you want to reshape your body ... physical activity should allow you to relax and be reconciled to yourself ...

By practicing regular exercise, you can target your weight and you will feel better!

Sport at home is possible and good for health!

So one question is: what will be your next home fitness equipment?

The fitness of the future, now!

As we all know, the practice of regular physical activity is essential for our health, but sometimes our motivation is hampered by lack of time or the monotony of some fitness equipment, but now some manufacturers are engaged in proponents more playful concepts interactive concepts such is the case of the company that distributes ALL CARE Imoove device.
Imoove stands out Fitness Equipment which generally allows to target muscles or muscle groups. This machine incorporates a much broader concept and can achieve different objectives.
Interactive Fitness with Imoove bored and avoids the monotony of conventional devices.

A true fitness trail

Many practical fitness devices have adverse effects. The method Imoove Fitness therapy, combined with the expertise of a physical therapist or a coach opens a new avenue for Fitness. It is a very effective solution to drive fun, powerful, soft and natural. You can work the overall dynamic stretching, cardio instant (300 muscles simultaneously mobilized) or muscle tone while correcting your musculoskeletal imbalances. Imoove fitness therapy reinvents the principle of fitness trail. Now, fitness and therapy are combined into a single discipline.

A unique way of musculoskeletal rejuvenation

The designers of this machine have developed the Fitness Therapy method in order to restore and optimize the musculoskeletal body functioning.
The method is based on the movement of Elisphérique Imoove triggers in the context of controlled imbalance, natural and fundamental spiral movements of muscle and joint lines across the body. The method used to restore and expand naturally the movements of the body while respecting its integrity. Fitness Therapy produces deep biomechanical effects and induces dramatic results either in terms of beauty, performance, wellness and anti-aging.

Imoove is resolutely turned towards health that will allow you to stay fit device, sculpt your silhouette, live better your back throughout the year and that will fit your profile that you are, at home mom, sports beginner or advanced, young or senior, Imoove is for you, then change your body with the fitness of the future!

Fitness device: The Wellbust Fitness

What is Wellbust fitness? 
 
The WELLBUST FITNESS is the first camera in compact world without additional charge allowing instant antagonists work as well as variations of effort and trajectories muscles.
Using statocinétic method, it enables efficient and secure general bust bodybuilding.
So with the WELLBUST FITNESS the user requests the pectoral, dorsal, shoulders, abs and arms.
The WELLBUST FITNESS is a new generation aircraft, really focused on the future. Its operating concept and its realization make it a discreet and cost effective user-friendly tool, easy to use,.
 
What is the working principle? 
 
The WELLBUST FITNESS is in the general shape of a strength training bar. it consists of two grip handles, one is removable by unscrewing and a central part which acts as a check of the forces applied on the device by displaying an immediate biofeedback.

The WELLBUST FITNESS is designed to accept compressive forces or expansion. The user must make a static effort towards or away with both hands. Visual means as lighting arrow highlight the working direction is to say, the compression or expansion.

The front is the way to control the work while the rear part of the housing was designer to be placed on a pedestal screwed to the wall in order to land the aircraft after use and allow time masked battery charge lying inside the housing. The design of this device makes it convenient, practical and fun.

Who can use the fitness wellbust? 
 
All persons having no cons-indications to sports.

• Beginners
• Strength training
• Sport confirmed
• Specific to a Sport
• Casual Sport
• rower Simulation
• Seniors
• Fitness centers and sports
• People and bedridden paraplegic.
This exercise equipment is also available for women: Ladies Wellbust because today have a beautiful chest is no longer restricted only to movie stars. ...

So ladies and gentlemen work your curves and your figure!

Why move, play sports or fitness?

Move may allow each of us to improve daily.
Physical activity contributes indeed reduce the risk of certain diseases, improve our physical condition and allows us to simply live better.

Here are some good reasons to get started or get back to ... 

The fact of moving is a source of well-being and allows us to maintain a good physical condition to be better protected in the face various diseases, and slow down our aging ...
A healthy lifestyle and a balanced diet combined with physical activity will allow us to build a strong health.

To maintain a healthy capital, it is not necessary to be a seasoned athlete, but to be moving smoothly.

Movement and stress 

Physical activity: walking, weight training, cardio training, fitness ... allows us to secrete hormones endorphins happiness and well-being this to better fight against stress and depression.

Movement and health 

A varied and balanced diet combined with regular exercise help to reduce the risk of cardiovascular disease, osteoporosis, type II diabetes, high cholesterol, and may play a role in preventing some cancers.
Move, it is also good for our heart, our lungs, our vascular and immune system, digestion.

Movement weight and overweight 

Being on the move allows us to better control our weight.
Do not be afraid to consult a dietician when you start a regular exercise eat better and move more!

Movement and life 

To keep the curve, have good posture must move, the best example demonstrating that we are made ​​to live up is a healthy person bedridden for undergoes extensive muscle wasting quadriceps in just 24 to 48 hours .
Inactivity is not favorable to our movement, our joints, our tendons. When not moving enough, it was the feeling of being stiffen ...

It is moving that we preserve our youth every day!

Move, it is also necessary for our heart, our lungs, our blood, our immune system ... Regular exercise helps to ensure a proper functioning of our digestion to maintain and strengthen our body and fight against cellulite keeping a more toned and slimmer look ...

To feel good about yourself the first thing to do is to move regularly.

10 tips for fitness exercises at home

The home fitness is a growing sector, indeed the current incentives are geared towards fitness, wellness, and health ... This prompts many of us to take up a sport at home. Running out of time, you want to lose weight, sculpt your body or tone up, and you're unable to get to the gym, the training at home can be a great solution!
Playing sports at home is possible, but it should use or not use the devices, what materials to choose, by whom be advised to do the right exercises, or buy equipment ...? These questions require an answer before embarking on the home fitness
What are your goals?
Defining your goal is essential before buying its fitness equipment and home gym.
How to identify your needs?
What do you do: get in shape, lose weight, your muscles, your posture work, be more flexible, achieve better endurance, gain strength ... Before buying you set a budget for a training position or more ...
Choose the perfect place, the area available for receiving machines
What precautions should I take?
If you start the fitness consult your doctor, this will allow you to assess your suitability for the practice, or see if you do not show indications of cons. Before returning to the sport is better to do a small footprint. The stress tests are used to measure its actual physical capacity and limit problems by removing the prerequisites of potential risks.
The fitness equipment at home
What devices cardio is best for me?
The treadmill, stepper, elliptical trainer, rower, the bike ... and all the cardio workouts possible to work on endurance and is seeking the cardiovascular system. They are also very useful to get into shape, and is of interest as part of a slimming program.
If your device cardio training is not equipped with sensors, monitor your heart rate by investing in a heart rate monitor.

How the choice of device?
The treadmill is seeking leg muscles. It is excellent for the removal of fat and muscle work the lower body.
The elliptical trainer allows you to benefit from a fluid motion without constraint for the joint system. It is also a device to multiple combinations to solicit multiple muscle groups, and great to find a beautiful silhouette,
The bike made ​​especially your quads and calves. Easy to store in the house, it keeps the joints in case of overweight. A variation on Recumbent bike is more comfortable and makes work more behind your thighs for shaping your legs and better protect the back.
The stepper works mainly the legs and buttocks.
The rowing machine is very complete: urging the cardiovascular system and all of our muscles.

Strength training: what to choose appliances free charges or guided loads?
If you are a beginner it is best to move towards fitness and weight training equipment Single Station, the exercises are easier to master and machines enable better control of the amplitudes thus avoiding any risk of injury.
The sportsmen will train with free weights or gyms with movement seeking a large number of muscle fibers ...
How to adjust the machines?
Each unit is different. Review the settings before you install and learn the correct position. In all cases, it is important to check that the axis of rotation is up in stressed joints, your body is in contact with the pillow and your movements are not exaggerated.
The devices they optimize the effectiveness of training?
On machines as in any exercise, you should try to work your muscles in all possible axes by studying different angles. This prevents unbalance your muscles.

What made ​​for use with free weights?

If you use a bar ...
Bottom: bar from below, with the palms facing the ceiling.
Above: Enter the bar above, with the palms facing down.
Alternate: a hand above and the other below (especially effective with heavy loads).
Hammer: Hold the dumbbell so that your palms are in face to face.

How to use the fitness machines?
To ensure you make the right choices about your equipment or accessories bodybuilding and fitness at home you must ensure that the equipment is suitable for your height, your weight does not hesitate to go to the gym for your neighborhood to try an elliptical trainer or a bench, enjoying the ergonomic adjustments, comfort, do advise you on the possibilities offered by each type of machine.
Inquire into serious fitness shops offering advice from experts or skilled staff to find the most suitable solution. Do not block on a price, shop around shopping sites on the internet, accessed and used forums and blogs fitness, beware of price comparison sites that are paid by the companies present in them ...
Select the solid and stable material known brand is a guarantee of reliability and robustness. Some fitness equipment and home fitness may seem attractive at first, but you are interested more in the quality of products, their ease of use, and after sale seller service.
It is important to consider all these factors before you make the right choice about the type of equipment or training to adopt!
In conclusion, do not set unrealistic goals and learn from professionals for the best choice of equipment and training program to adopt ...
Good fitness at home!

FITNESS do to lose weight

Fitness can it help me lose weight? 

Can you use a sport to end overweight or maintain a healthy weight using fitness equipment? If so, which allow to get there? 

The fitness is as a set of gentle physical activities to improve fitness. 

The activities can be cardio-type (endurance activities practiced indoors cycling, stepper, the treadmill, the treadmill, the elliptical, etc.), the type of aerobics (mainly during collective musical: step, low impact aerobics ...) or muscle building type based on light weights (fitness) or load (during "abs thighs buttocks"). Strength training is not considered as fitness, it uses much heavier loads. 

Can you lose weight by practicing fitness activity? 

The answer may be yes, but this is valid provided you know how and technologies to promote weight loss through physical activity fit for purpose. 

How to get results? 

Many of us would like to lose weight, but do not know how to go about losing weight. 

Physical activity and cardio-training used to consume energy. But to move does not necessarily mean consumption of fat reserves. 

Efforts short (a few seconds) will allow to burn the available stocks in the muscles, but our fat reserves are not consumed in this type of effort, in fact only be burned first stocks directly available to the muscles (ATP and creatine). 

Longer practicing physical activities are the glycogen stores which will be used (derived from glucose in the muscles). 

If efforts are longer, we will ask our carbohydrate and lipid reserves. 

To tap into our reserves of carbohydrate and fat, it will be important to monitor physical activity. 

If you want to get action on carbohydrate reserves, we must opt for intense exercises that will help you burn mostly carbohydrates. 

If you want action on lipid reserves, they are less intense and prolonged exercise priority should be given. 

It is therefore important to work your endurance training. More you practice, the more fat you consume. 

Develop endurance through the cardio training is a priority. 

How to train preferentially endurance? 

You have to combine a workout: 

- Regular at 3 times a week minimum 

- A minimum of 30-45 minutes per session 

Cardio training can be practiced in gym or at home, it aims to improve endurance and cardiovascular capacity and cardio respiratory. 

This training method can be performed using specific devices such as the treadmill, the exercise bike, rower, elliptical trainer or stepper. 

The effectiveness of cardio training sessions is determined by your fitness level, the intensity of work, the device used and the length of your workout. 

To lose weight it is necessary to integrate all these parameters. 

Check his pulse is an important step in meeting your cardio training. 

Work intensity is the key to success: cardiac intensity or heart rate should be monitored during the effort to help you achieve your goal. 

Whatever your level, you just have to work at the right intensity to achieve the desired result, the use of a heart rate monitor is highly recommended in order to perform work in the target area. 

The formula: 220 - age = maximum heart your (more or less depending on your sports level 10). 

Once the maximum is determined, use the right percentage to your maximum frequency for results 

60 to 65% for a drive to use fat. 

Choosing the right equipment cardio fitness training, practice time work and the right frequency. 

Once you have determined heart rate, you know what cardio training device used for your workout. 

How often and how long for my training? 

This depends on your fitness. It is estimated that fat metabolism (activation of fat loss) begins after 20-30 minutes of effort. A trained athlete will use its fat faster after 10 minutes or even a few minutes for fans of endurance. 

It is therefore essential to practice at least 30 minutes of cardio at 3 sessions per week to get a result. 

The treadmill or treadmill. 

The treadmill walking is for experienced practitioners. Their level of experience allows them to activate the metabolism of fat while running. If you are untrained, walk to the race. The treadmill is a good way to burn calories. 

The bike is the device best suited to fat loss. Your weight is carried, no trauma to the joints and back) .Easy of Use, you can fully control the labor intensity by adjusting the resistance of the bike or pedaling faster or slower. 

Rower allows full muscle recruitment. However, the practice is more tiring, even with the correct intensity of work, you will exhaust faster than on a bike. 

The elliptical should allow you a good range of motion. The instrument can fuller, the session is comfortable and efficient work, muscle and overall stress. 

The stepper. 

The same quality of the machine directly affects the result. The effort required by the practice of the stepper is not suitable for everyone. Warning for people with knee problems. 

Whatever cardio training equipment used, it is imperative to respect the right heart rate. You can change the device during training avoiding rest, this allows you to request a maximum of muscle groups.

Ditch the pounds (and dust) superfluous!

Did you know that you can burn a lot of calories doing the housework? That's the truth! If you do you're never bet, it is time to find out how much energy you spend on household chores.

We are aware that you do not always have time to take a walk or go to a gym. So we wanted to know how much energy we spend doing certain tasks like vacuuming or ironing. If lack of time is chronic home, you will discover what tasks you will burn more calories while having a clean house!

Board = 115 kcal / h
Let's start with the activity that requires the least energy. Ironing does not require much effort, but 115 kcal, this is not nothing. If you do some ironing every day, you will eventually burn out by a few pounds.

Make dust = 175 kcal / h
Make dust requires a reasonable effort, especially the right arm (unless you are left-handed). The more you make moves, more calories you burn. Go hunting dust, even in the remotest corners of the house!

Washing windows = 180 kcal / h
Have you ever thought about the number of movements of squeegee apply washing all the windows of the house? Know that you are not doing all these movements for nothing, because in addition to having clean windows, you also melt a little fat!

Vacuum = 200 kcal / h
Vacuuming is at almost exactly the task that requires the most effort, especially if you need to move chairs, beds and furniture. Survey a piece from one side to the other, bending, etc. help you burn calories faster!

Gardening = 285 kcal / h
Browse the lawn down, crouch to remove weeds and plant new bulbs are all activities that require physical exertion fairly steady. You even use different muscle groups, such as the arms and thighs. Your body will thank you!

Tip: beware of the postures you take when you garden. If you stay too long in one position, there is a good chance that you do not know the next move. So take breaks regularly and stretch out your back.

Leg muscles, it's working!

To keep your leg muscles in shape, literally as well as figuratively, it must move more. Did you know that it is possible, even when you are at home or office?

Want to shaping your muscles in your legs? You obviously do not know that exercise actually helps keep your legs in shape (s). But it may be impossible for you to make your weekly fitness center? Or you fear to walk or ride a bike in the rain fall? A little creativity can work wonders!

Flex your muscles all day

You can do many exercises in one day during your normal daily activities. You may well lead your balance and coordination while remaining consistently on one leg. Do this exercise three times a day, 30 seconds per leg. It's easy while you wait for the bus or train, while you do the dishes, etc. You can also make the exercise more difficult by swinging the other leg, launching into the air and then catching a small ball or spoon, etc.

Fitness in office

At the office, too, or at the kitchen table, or even the bathroom, you can work your muscles by slightly bending your legs until they form a right angle. By doing a few times a day small series of 10 separated by a half-minute rest bending, you will improve the condition of your legs. Even better to strengthen the muscles of your legs: dangle about feet by relying on the heel and the toes, stretch as high as possible on your toes and swing on your heels. It's fast and it goes unnoticed, such as when waiting in line at the checkout.

Train your ass!

It is possible to train his ass sitting in the car or standing in line to checkout. Stretch your glutes for 15 seconds spaced series of short breaks. Stretch your muscles while you inhale and release them as you exhale. This exercise not only strengthens your buttocks, but it also reduces stress.

Dance in the car ...

In traffic, you can use the time to train your abs. Concentrate on your chest, do as if you were an exotic dancer and make circles with your diaphragm. This is not only good for your height and your abs, but also to strengthen the lower back.

Get active in two

Staying fit is good, but you train with the person you love, that's even better! A great opportunity to spend time together and, at the same time, relieve stress and tension of daily routines.

JOGGING / RUNNING

It's good for all muscles of the body, but it is the heart that benefits most. Indeed, all endurance sports improve the cardiovascular system. With 30-45 minutes of running or jogging a week, you will already see the muscles in your calves, your thighs and hamstrings take shape nicely! Biceps, abs and chest muscles also benefit from your efforts because, contrary to popular belief, the race also work the upper body through the arm movements.

How to snowboard as a couple?

It all depends on your level. If your partner is addicted to running, do not start at his side! However, ask him to run with you the first ten minutes before he left at his own pace. This will act as a warm-up for him and then you can, you, too, continue at your own pace, while having shared with him his favorite sport. However, if both of you are beginners or if he starts running again after a shutdown period, run together gradually. Pushing limits is always more fun with a friend! Start with short sessions of 15 minutes and stretch them slowly over weeks.

Where can you run?

In the woods or parks on the outskirts of the city. The important thing is to be able to relax and remove the stress of everyday life.

And the bonus?

Stretching after running, a key moment! Ask your significant other to help you stretch. To stretch the muscles of the thighs, one of you gets longer with one leg bent on the ground, while holding the other leg in the air. The other person then pushes on the leg lifted.

ROLLER-SKATE

It's good for the glutes and legs. Pushing on your legs, you work all your muscles and all your joints. This is a good way to prevent rheumatism and other ailments related to the sometimes awkward postures throughout the day.

How to snowboard as a couple?

If you try both the roller-skating for the first time, this is the perfect opportunity to do it together. Start by choosing straight lines or areas reserved for the sport. With your partner behind you, his hands on your hips, you will quickly learn quickly and gain confidence in you. After this first goal achieved, try longer walks hand in hand.

Where to roller-skate?

Often specific tracks are equipped for the sport on the big avenues, beachfront or in parks. And if you're really motivated, why not go shopping on skates on Saturday morning?

And the bonus?

Walks and pleasure parties are an integral part of the sport, which is a good way to get closer to each other and take a breath of fresh air.

SPORTS HALL

It's good for ... everything! Most clubs offer a variety of activities. Courses can also be a great way to discover a new discipline or perform movements and exercises that you never made ​​your own.

How to snowboard as a couple?

In a club, you can choose the unit or course to suit your level, your wishes and your endurance. You can opt for a course that suits you both or just pedal, row or 'run' on all machines available. Even if your goals are different, the advantage of the fitness room is the fact that the services offered can be customized for each individual. And do not forget the synchronized swimming, even if we think that this sport is usually reserved for women, your sweetheart will be surprised by the effort required!

Get active, change of pace!

Sport is a great motivating activity for some, desperate for others ... Personally, I've always loved playing sports that I consider just as relaxing qu'énergisant. Exercise works for me as a good therapy: it rids me of all my little problems.

Having always played sports alone, it took me a long time before I realized that my practice was unfortunately not the best. It is a physiotherapist who has opened my eyes. I am ashamed today when I think of many "good" advice given to girlfriends to achieve optimal results! Now that the truth is established, I want to share with you. Taking the time to exercise , as well do it properly.

Know then that it is above all essential to modulate the pace.

In gym, for example, do not hesitate to change bikes every 20 minutes to prevent the body gets used to the movement and starts to work "mechanically".

Those who are particularly fond of group classes in the gym do not have to worry: the program of these courses requires just changing rhythm. It only remains to give you background and put all your energy!

For outdoor sports, such as joggers or cyclists, it is against capital to include in the course of peak velocity or force of a few hundred meters to mobilize muscles and draw the body's resources.

As for swimmers, they will apply to alternate breaststroke, crawl and back. Time seem to pass more quickly also ...

Finally, what counts above all is that the sport does not become a nightmare. Do not forget it. If one day you run out of form, decrease the rate. You will catch up another day! Sport must indeed remain a time of fun and relaxation, a source of well-being. I do not know anyone who returned the sport, does not feel a thousand times better.

Walking burning calories

There are walking and walking ... Nordic walking is a very popular sport among young and old alike. It allows to burn between 20 and 40% more energy than jogging. Without getting winded!

Did you know that walking helps you burn calories? Especially if you opt for Nordic walking: it allows you to burn between 20 and 40% more energy than jogging! Moreover, without being out of breath, which leaves you plenty of time to talk quietly while playing sports. In short, an ideal activity to practice with friends!

Nordic walking is a sport and is practiced intensive walking with two sticks or "poles". She was born in Finland as a summer country skiers training. It combines the positive benefits of sustained cross-country march effects.

Playing hard without seeming ...
Nordic walking is not limited to simply walk. This is a safe sport, developed in collaboration with physicians, scientists and fitness professionals. In this sport, you have a pressure greater than during normal walking ground, but thanks to the use of "poles", the lower limb joints are less stressed. That's why this sport is particularly suitable for people with such knee problems. While walking, you apply more intensively the muscles of the shoulders and arms, and back muscles you exercise, pectorals and abdominals. During a workout, not less than 90% of muscles are thus made contribution! The result is an overall body workout, you spend between 20 and 40% more energy compared to jogging.

What do you need?
To walk, you do not necessarily need a special outfit. Outfits walk are obviously very attractive, but in reality, they are superfluous! To start Nordic walking, equip yourself before any good walking shoes and, of course, a pair of sticks. You can find all kinds and all brands. Be careful not to confuse these sticks with ordinary walking sticks. The poles used for Nordic walking are longer, have a different flexibility, ergonomic handle and often interchangeable tip. They are made of aluminum or carbon (synthetic), both light and strong materials. When you buy your "pole", make sure that its length corresponds to ± 2/3 of that of your body. Prices sticks vary between 55 and 120 euros a pair.

Nordic walking course
Nordic walking may well have looks simple, it uses different techniques and has several levels of difficulty. For beginners, it is advisable to take a short course to learn the proper technique to apply. Believe us, walking has never been so beneficial!

3 yoga poses for better sleep

Yoga is an excellent anti-stress. Do you have trouble falling asleep? Incorporate some yoga into your daily routine! This can make you well. More Want to suggest three yoga postures accessible to everyone, which will help you relax your body and mind before going to bed.


Yoga Posture 1: Shoemaker (Baddha Konasana)
Sit on the floor with legs stretched in front of you, bend your knees, bring your heels as close to the pubic bone and attach soles. Place your hands on your feet or ankles. Inhale as you lean forward, keeping your back straight. Continue breathing in this position to feel the tension drain. Hold the position for about 2 minutes.


Yoga Posture 2: The eye of the needle
Lie down on the floor, back flat. Bend your knees and place the soles of your feet on the ground. Bring your right knee to your chest. Place your left ankle on your right knee, making sure to keep your hips on the ground. Put your hands on your right shin and bring your right leg to your chest.

Inhale and exhale in this position, making sure your hips stay flat on the floor. Release when you feel a gentle stretch. Repeat with the other leg.


Yoga Posture 3: The child
Sit on your heels. Spread your knees so that they are aligned with your hips. Inhale and exhale deeply lowering the torso forward to your forehead up against the floor and your chest on your knees. Your arms are above your head to help you stretch. Bring them to the side until your hands touch your feet, palms facing upwards. Continue to breathe deeply and hold the posture 2 min.

Fitness? Yes, but no matter how

The gym is the perfect way to lose weight or keep your body in shape. But often, people stop prematurely because they do not know how much. Decrypt all the sport that has the wind in its sails.

Needless to devote to fitness much of your time 

Many people go there 5 or 6 times a week, but it is absolutely not necessary. Most important of all is to do it properly and train consistently. It is better to practice one day with enthusiasm and concentration than five days without any desire. Also be aware that long drives are against-productive. Various studies have shown that after over an hour of intensive training, the reflection of cortisol increases significantly, which is a bad influence on muscle tissue.

Regularly change exercise 

The ideal workout does not exist. In fact, all the exercises that are good for you personally work well. Exercise too long is not good either. After 4-6 weeks, the body adapts to the routine. Once your body has fully adapted, it's time to move on to other exercises and a new challenge to your body. The muscular system and cardiovascular system are, in fact, learn new moves every time you change your exercise.

Needless to suffer 

"No pain, no gain" is the motto of many fans of the sport. Yet this is not true at all. It is really unnecessary suffering during your fitness session. A natural progression is that there are still better. So follow a slow and systematic approach to learning how to lift weights, increase your cardiovascular capacity and strength gradually ensure that your flexibility training is going slowly but steadily.

Training with weights 

Change your exercises every 2-3 weeks, and often vary the length and weight. Needless to do the same exercise for weeks. You must not only to challenge your muscles, but also the adaptability of your muscles.

cardiovascular 

Make fitness for 20 to 30 minutes every day is the perfect way to burn maximum fat. But what if your heart stops working well? A good solution is to opt for a "interval training." Combine exercises that require a lot of effort with exercises that require less. This method helps stimulate and speed up metabolism. You can follow interval training for all forms of cardiovascular exercise. The advantage of this training is that you do not have to train longer. Half an hour is enough.

Exercises for body and mind 

Choose exercises you enjoy doing! Yoga, Pilates, stretching and combat sports, these are exercises that have a relaxing effect on your mind. In addition, most of them enhance flexibility. For best results, the ideal is to combine a golf club with a suitable diet.