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Training for sculpture – how to get it in a short time?

For spring and summer everyone would like to have beautifully defined muscles. Achieving such a figure is not difficult at all! Be sure to read how to do a sculpting workout.

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You need about 5 min. to read this post

With a well-designed training plan you will be able to see the outlined muscles after about 4 weeks from the start of training

A proper diet is also very important, thanks to which the effect will last longer. Be sure to check out how to get a beautifully sculpted physique in no time!

Rules of training for a sculpture

Workout for sculpting should include not only exercises with weights, but also interval and aerobic training. This will allow us to maintain a slim figure, but also burn excess body fat. Aerobic training is also necessary to train muscle endurance and increase fitness.

If we care about nicely outlined muscles, surely a very important element will be keeping proper breaks between series. This type of training is very intensive, that is why we should not take breaks between series or they can last up to 30 seconds. The point is to maintain the intensity of the workout and make the muscles develop at an even pace.

Training for individual parts consists of 3 or 4 series. For example, 3 series of 15 repetitions are recommended for small muscle parts, and 4 series of 10 repetitions are recommended for larger ones. In case of increasing the number of series, the number of repetitions can be slightly decreased.

Very important information is the fact that sculpting training should be done by people who previously were on reduction or so called mass. Otherwise this style of training will not make sense. Exercises designed to sculpt muscles are extremely intensive. For them to be effective we must first minimize the amount of fat tissue. Only in this way will the sculpted muscles be visible at all.

Such workouts are not recommended for beginners, because their muscles are not adapted to such intense exercises.

photo: NDABCREATIVITY/Adobe Stock

The way to a six-pack

Many people care about sculpting the abdominal muscles, because they are the most impressive. Getting nicely outlined muscles on the abdomen will require us to work out and change our eating habits. It is essential to get rid of excess body fat through aerobic and interval training. Remember that we do not lose weight from one part of the body, but from the whole

To make the abdominal muscles nicely outlined, you will need a separate workout for oblique and lateral muscles and straight muscles. Doing abdominals is not everything: it is recommended to raise your legs while hanging on a bar, raise your legs on a bench and the so-called russian twist. It involves twisting the trunk while sitting on a mat. Its slightly more difficult version also includes legs raised above the mat, slightly bent at the knees.

While sculpting your abdomen you can’t forget about your diet! Forget about sweets and hard to digest foods. While sculpting your best friend will be light salads, lean poultry and dairy products, mineralized water and fruit. Eating easy to digest and ensuring adequate amounts of protein in your diet, you will surely notice great results quickly.

How long should I train for sculpting?

Since this type of workout is very intense, it should last a maximum of 40 minutes. It includes exercises with weights, push-ups, as well as leg raises on a bar or training on machines with extra weight, such as an atlas

If you do the sculpting workout at home, you will rely mainly on your own body weight. You should then increase the intensity of the exercises by increasing the number of sets.

In addition to the sculpting training, do not forget about the necessary warm-up and aerobic exercises. It’s a good idea to set aside days when you will focus more on strength training, and during the remaining days you will remain with aerobic and high intensity interval training.

Workout for sculpting – sample schedule

Day 1 – aerobic training: 10 minute warm-up (dynamic stretching, bends, a few jumps, fast walking on the spot or orbitrek – 5-8 minutes), 40 minutes of bicycle or treadmill at different levels of incline, stretching, calming breathing.

Day 2 – training for sculpture: same as before 10 minute warm-up, leg raises while hanging on a bar 3 x 15-20, jackknives (V-up) 3 x 15-20, trunk raises towards feet with straight legs raised 3 x 15-20, russian Twist 3 x 60 seconds, plank for 20 seconds, abdominals on a ball 3×20, leg raises lying on a bench (oblique down) 3 x 15, 15-20 minutes of exercise on an orbitrek or rowing machine, stretching, calming breathing.

Day 3 – active recreation – Nordic walking, recreational swimming.

Day 4 – warm-up and interval training of varying intensity – jumping jacks, burpees, jumping jacks, jumping jacks with knee raises to chest, jogging in place – maximum 40 second breaks between sets, 15-20 minutes on a stationary bike, stretching and calming breathing.

Day 5 – sculpting workout from the schedule of day 2.

Day 6 – active rest – slow jogging, Nordic walking, swimming, yoga.

Day 7 – regeneration.

Main photo: Vasyl/Adobe Stock

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

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Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart

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Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

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The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: unsplash.com/Malik Skydsgaard

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The Best Big and Tall Cycling Jerseys for a Comfortable Ride

To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

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To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

Everything you need to know about cycling jerseys

Cycling jerseys are designed to fit snugly, so they don’t flap in the wind while you’re cycling. The jersey’s tight fit is accomplished with stretchy material that conforms to your body, so there’s no baggy fabric flapping around as you ride. There are two main styles of cycling jerseys: short sleeve and long sleeve. A short-sleeve jersey has sleeves that cover the rider’s upper arms, but it leaves the forearms exposed. Long-sleeve jerseys provide more coverage and typically have full-length sleeves that reach all the way down to the wrists or hands.

How to choose the best jersey

When it comes to cycling apparel, there are some important factors that you need to consider before purchasing. The first is the cut of the jersey. Some jerseys are cut longer than others, meaning they extend past your waistline while on the bike. This can be advantageous because it will help with aerodynamics and provide more coverage. However, this style may not be as comfortable to wear when you aren’t riding your bike.

Secondly, think about the type of fabric from which your jersey is made. Fabric can vary anywhere from lightweight mesh to heavier-weight fabrics such as cotton or wool. The type of fabric you choose will largely depend on what climate you live in and what level of activity you do when wearing a jersey.

How to wear your jersey while riding

Take your new jersey out for a test ride so you can ensure the fit is right. The best way to do this is to put on your cycling shorts, tuck in your jersey, then hop on the bike. You want to make sure that it’s not too tight around the chest or stomach area because it will restrict breathing while riding. You also want to make sure you have enough room in the back and arms so that it doesn’t feel constricting. If there are any problems with the fit when you’re wearing it like this, chances are they’ll be an issue when actually riding as well.

Styling your cycling jersey

Comfort is key when you’re cycling in the hot sun, so make sure you wear clothes that will keep you cool. The first layer of clothing should be breathable, like a wicking shirt made with synthetic fabrics to help with sweat absorption. If it’s not too hot outside, try wearing shorts or tights under your jersey. And don’t forget to protect your eyes from the sun’s harmful rays by wearing sunglasses or goggles while cycling!

Washing your cycling jersey

If you are looking for the best big and tall cycling jerseys, then it is important to know how to wash them. The first step is to take the jersey off of your body in order to avoid getting any dirt or sweat on your skin. Next, use a gentle soap-free detergent and machine wash the jersey with cold water. Hang dry the jersey if at all possible. If you need to dry it in the machine, use a dryer sheet to help keep static electricity at bay. It is also advisable to turn the garment inside out before drying it so that it will not lose its colour. Finally, when you put your jersey back on again make sure that it fits snugly around your shoulders as this will prevent irritating chafing.

main photo: unsplash.com/Dmitrii Vaccinium

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