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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, July 1, 2015

Muscles Regeneration After Training

Muscle regeneration - naturally occurs during rest, while in case if they are overtrained, we will not be able to achieve its goal. Therefore, we must make a reasonable length of breaks. Each person has an individual rhythm of cell regeneration, it depends on the age, genetics, nutrition and other factors.

Massage for MusclesThere are different periods of regeneration for various muscle groups. For example pectorals are recovered on average in 2 days, arm muscles requires one day, legs sometimes require up to one week. But you should always listen to your body. If you don’t feel fatigue, muscle pain, and have a desire to practice you should go one with it. But remember, if you are in the recovery period you need to help your body and not load with extra work.

There are several ways to speed up the regenerative processes. Warm salt baths or a hot shower, massage and steam bath, meditation, and of course a healthy sleep. Eat fresh foods rich in vitamins and protein. Avoid stress and do not not create conflict situations. By following these rules you'll get and easy and fast recovery, providing quality muscle growth.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.