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Create Your Home Gym With Minimum Of Equipment

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lamusculation
Title:
Create your Home Gym with Minimum of Equipment

Word Count:
495

Summary:
Training at home could prove as a good solution for the ones interested. The effectiveness of this type of training could compare to the one of working out in the gym, as long as some factors are considered.


Keywords:
home,gym,equipment,fitness,muscle,body weight,training,exercise,training


Article Body:
Training at home could prove as a good solution for the ones interested. The effectiveness of this type of training could compare to the one of working out in the gym, as long as some factors are considered.

The first, and at the same time the most important of these, is owning the necessary equipment. If, besides this, you also have a partner who trains with you, the exercises can be as effective as the ones performed in the gym. Of course, we are talking now about the ideal situation of affording a gym in your own house.

Even with these conditions fulfilled, some practitioners, especially the more extrovert ones, might lack the stimulating atmosphere, the sharing of experience, the communication that they can find in the gym.

In most of the cases, what you can do at home is improvise a room or just a corner of a room, for fitness. Besides, most of the times you have to train by yourself. As these are the most frequent situations, we'll deal with them now. Anyway, it is preferable to have constant training at home, rather than interrupt it a lot because the gym is too busy, too far, too expensive, etc.

The minimum of equipment necessary for training at home includes: an adjustable bench, a set of two dumbbells, with increasing weights, a barbell, with free weights and a fix bar for pull ups. This equipment will enable both executing basic exercises (squats, bench presses, pull-ups, sit-ups, etc.) and diversity of exercises, necessary for avoiding routine.

The main disadvantage of not having a partner to train with is reflected in the amount of loading in some exercises, which cannot reach its maximum. There are many exercises which can be loaded to maximum without any risk, even if there is no partner to assist you (pull-ups, dips, shoulder presses, barbell curs, dumbbell curls, etc.).

An advantage which comes from training at home is that you can choose the training time without any restraint. Moreover, the speed of exercising can be increased a lot if the practitioner chooses to execute supersets, tri sets or giant sets. You can also save time, as you are not distracted by casual conversation, by waiting for the machines to be available, by having to change the weights for every personal series of exercises, etc.

In the extreme case when we can only afford as equipment a mattress, chairs and a towel, we can focus on exercises using the weight of the body (push-ups, reverse push-ups, between chairs push-ups, squats, sit-ups, crunches, hyperextensions, lunges, plyometrics, plunks, etc.).

All the exercises involving the body weight are considered as really demanding, because they mobilize more stabilizing muscles that ensure coordination and balance. The body-weight exercises are often introduced in the programs at the gym due to their proven effectiveness. They are also used in training and testing people in special troops, as these need a lot of force and discipline in their training.


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BONUS : Creatine

Maybe you've heard some weird "stuff" about creatine. There's a lot of misinformation circulating about the body-building supplement. Some major news networks have referred to creatine as a steroid. Creatine is NOT a steroid. The newsletters sent out by a couple of major medical universities have

mentioned the "awful taste" of creatine. Pure monohydrate powders are tasteless.

Rumors continue to circulate about the "deadly side effects" associated with creatine. There aren't any. Then there are the rumors that simply taking creatine will create pounds of solid muscle on anybody who will take it. Nope, that one isn't true, either. Creatine can help, but proper nutrition and training are still required.

The human body manufactures creatine. Creatine is manufactured in the liver, pancreas, and kidneys from glycine, arginine, and methione. It's a natural derivate of an amino acid. About 90% of the body's creatine is stored in the muscle tissue, with tiny amounts also stored in the heart, brain, and, in males, the testes. A normal adult has about 120 grams of creatine stored in their bodies all the time.

The body manufactures about half of the required creatine. The rest of the needed creatine is supplied by foods like red meat, some fish, and other protein-rich foods.

The idea behind using a creatine supplement is that by increasing the creatine available to the muscles (totally saturating the muscles with it), faster regeneration will occur. This will allow the muscles to train harder before becoming tired.

Creatine supplements also hydrate the muscle cells (draws water in). There is also a theory and even a little real evidence that creatine supplements may help increase human growth hormone secretion.

When creatine is added to a weight-training program that's designed to add muscle mass and a proper diet, it produces greater gains in strength and fat-free muscle mass over time. Nobody is arguing the point. It DOES work.


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