Each of you has asked this question: how can you train if you are on vacation, but really want to?

I will be very glad to tell you about this, since I often go on vacation.

You are unlikely to be able to carry a gym with you, dumbbells are hard to take, barbells even more so, and there may not be horizontal bars or parallel bars, but how can you do what?

The ideal solution is to purchase a fitness elastic band; it comes in varying degrees of load.

With such an elastic band you can practice anywhere on earth, wherever you are, and the variation of exercises with such an elastic band is colossal.

I will not list all the types of exercises that are available with an elastic band, since there are a lot of variations, and even more so, you can come up with your own exercises for practicing with an expander (elastic band).

I suggest you do some basic exercises:

1. Push-ups with a rubber band.
2. Squats with a rubber band.
3. Biceps curl.
4. Triceps lift (to do this, place your leg on an elastic band, thereby fixing it and pushing it up with either hand so that the arm is fully extended).

Back exercises:

1. First exercise. To do this, take an elastic band, lift it up and spread it in different directions.
2. Second exercise. Secure the elastic band with your feet, spread your legs to the side, bend and lean forward a little, and begin to pull towards yourself with a completely straight back. This exercise is reminiscent of dumbbell swings, only with two dumbbells, and in our case it is a fitness elastic band.

These exercises will be enough for you to train wherever you are, but the sport will always be with you.

Work out, get motivated and stay healthy.

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You've probably tried to eat a lot, but nothing worked? Oh, how I understand you.. I’ll try to help you in this matter and tell you what you did wrong.

Article content:

Tip 1: Eat more calories.

Tip 2: Mode.

Tip 3: Eat healthy fats.

Tip 4: Physical activity.

Tip 1: Eat more calories.

Eat more calories than you move.

I can assume that if you are a thin person, then you walk a lot and quickly. Don't rush, walk slower, because life is beautiful.

How to count calories?

For men: 10×weight (kg)+6.25×height (cm) - 5×age (g)+5.

For women: 10×weight (kg) + 6.25×height (cm) - 5×age (g) - 161.

Tip 2: Mode.

The most important thing in gaining body weight is your food intake.

Make your own daily routine when it's convenient for you to eat. It is recommended to eat up to 5 times in medium portions and snacks. It’s important not to overload your stomach to the point where you can’t even breathe, you don’t need to do this, and even more so it’s dangerous for your health.

Tip 3: Eat healthy fats.

Not only are they good for the body, but they also prevent fat loss.

Regular consumption of healthy fats also prevents health problems (heart disease).

Here's a short list of healthy fats:

• Walnuts.
• Pumpkin seeds.
• Olive oil.
• Avocado.
• Red fish.
• (Faty fish contain huge amounts of omega-3 sources).

Tip 4: Physical activity.

Exercise and eat more calories than you burn.

It is recommended to do basic exercises:

• Push ups.
• Pull-ups.
• Squats. (this is the blog author’s favorite exercise). By the way, squats use the most muscles in our body. I recommend paying more attention to squats in order to gain muscle mass. After all, squats are not only about legs and quadriceps. Squats use the core muscles of the core, back, and spinal stabilizer. The heart muscle also works very well in squats.

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The article will tell you the myth that they say “it’s impossible to pump up biceps on a horizontal bar”

My dears, this is just a myth and it is quite real, you just need to know some subtleties and the right approach.

Many people say that it is simply unrealistic to pump up biceps on the horizontal bar, and consider a reverse grip (grab toward you) to be girly. But this is a myth, the muscles do not know what a barbell is, and what a horizontal bar is, or any other physical equipment. The load is important for the muscles, and what it will be doesn’t matter, even if you exercise with fitness bands at the highest resistance. If you look at workout athletes and those who do calisthenics, you will see that they have huge biceps, but they don’t go to the gym.

How to make your biceps grow?

The whole trick is to exercise with weights; there are special vests that allow you to exercise with additional weight. You can tie a weight, or several weights, to yourself.

Your biceps will start to progress, just try it for yourself.

I recommend doing 8 repetitions - this is the gold standard. Fix the position above and below for one second.

Choose a weight that will allow you to do 3 sets of 8 reps.

You may also be interested in reading these articles:

How to increase the number of pull-ups if you are stagnant?

Where do you get motivation for sports?

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Have you ever wondered how sports affects our brain?

No? Then let's look at this together.

Healthy blood vessels.

The brain has many blood vessels, and when a person exercises regularly, physical activity improves brain function through the cardiovascular system.

Neurons in the brain.

When performing exercises, 65 billion nerve cells are involved. Just think about it, 65 billion in 90.

Do as many new movements as possible to engage as many neurons in your brain as possible. Dancing is great because it has a lot of complex moves.

International studies have shown that walking, running and cycling improve memory and make it easier to remember words in a foreign language.

As for mood, there is an expression: runner's euphoria after a long run. Whatever you do, the more you move, the more uplifted you will feel.

Research shows that people who practice yoga suffer less from stress, panic attacks and depression. The area of the brain responsible for stress simply shrinks.

Walking improves thinking.

Have you ever noticed that you don't have any ideas, but as soon as you step outside, creative ideas immediately come to your mind? This is your brain telling you "thanks for the walk."

If you want to stay healthy in the coming years, you should move more, take regular walks, and avoid sitting at computers for long periods of time.

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Did you know that the best exercise for your heart is push-ups? The most affordable and most effective.

Perhaps, along with running, walking, Nordic walking, it can stand next to push-ups.

An experiment was conducted for many years, people regularly did push-ups for just one minute. It is believed that if you do more than 30 times in one minute, everything is fine with your heart.

Participants in the experiment suffered much less from heart disease, and their overall health was excellent.

If you want to live to a ripe old age, nurse your grandchildren and live a carefree life, then I recommend combining light running with push-ups.

You can and should do push-ups every day in one approach more than 30 times, the main thing is that it should be done in one minute without resting.

I especially strongly recommend doing push-ups to those people who work at a computer. Take care of your health from a young age so that you don’t suffer from complications in old age. 

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This article will help you if you are stuck in one place and cannot progress. As a rule, doing 20 pull-ups is easy, but after 20, many people begin to stagnate.

I’ll try to help you progress and improve what you showed.

Article content:

Tip 1: Five sets is not the maximum.

Tip 2: Horizontal bar at home.

Tip 3: The last approach is like the last.

Tip 4: Fitness elastic bands.

Tip 5: Hanging on the horizontal bar.

Tip 1: Five sets is not the maximum.

Let's say if you do 20 pull-ups, then you should do 5 sets of 15 reps.

Rest time between sets is 2 minutes.

Try not to do it quickly and not to fully extend your elbows, so as not to injure your elbow joints. ( it is important)

Tip 2: Horizontal bar at home.

Make a horizontal bar at home, every time you pass by it, pull yourself up 20 times.

Rest time can be from 30 minutes to 2-3 hours. This technique will help your muscles not get tired and recover quickly.

You can do an unlimited number of times in one day, the main thing is to rest a lot after you have done one approach of 20 times.

Tip 3: The last approach is like the last.

When you do the maximum, try to do the last pull-up like the last time, try to do not 20 times, but 21. Even if you cannot do a full pull-up, do it halfway. This is how you will rebuild your body and move forward.

Tip 4: Fitness elastic bands.

If you are just a beginner, then special fitness bands for the horizontal bar will suit you.

It’s not difficult to find, they are sold in every sports store. These rubber bands come in different degrees of difficulty, I recommend the red one (medium difficulty),

Tip 5: Hanging on the horizontal bar.

Very often, especially young and novice athletes who are just starting to exercise on the horizontal bar, slip off the horizontal bar.

Train hanging on the horizontal bar; the longer you hang on the horizontal bar, the more times you can do pull-ups.

You can hang and rest, thereby doing 5-10 repetitions that you would not be able to do without some preparation with hanging on the horizontal bar.

I also recommend using extenders to increase your grip and make it harder to hang.

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You've probably noticed how suddenly your motivation to play sports disappears. My tips will help you find that very motivation so that you start moving forward.

Tip 1: Try to think about why you are training.

There is probably no lack of motivation because you most likely have no goals. You did a couple of exercises, or did too little (1 month). If there are no goals, then there is no motivation.

Set a goal that will give you a healthy body and spirit, then motivation will appear.

Tip 2: Listen to music every workout.

Did you know that your favorite or motivating music adds several approaches? I don't fully know how it works, but it's true, check it out for yourself. I do 20 pull-ups like this, but with music 25, +5 reps is fantastic.

Tip 3: Find like-minded people.

The competitive process can be a source of motivation for you. Think back to when you were a kid and wanted to be the best, or played soccer and scored more goals in a competitive game. The child has grown, but we still have the competitive process, so find friends and train.

And the most important advice, never whine or say “I can’t find motivation.”

This speaks for you of LAZINESS, only you yourself can fight this condition, no one except you.

Stay motivated and strong my dears.

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Only the most practical and valid tips for losing weight. Have you been overweight for a long time? Nothing helps? Then let's figure out how to fix it..

Article content:

Tip 1: Calorie deficit.

Tip 2: There is no need to rush anywhere.

Tip 3: Pay attention to the amount of protein you consume daily.

Tip 4: Aerobic exercise.

Tip 5: Don't forget about strength training.

Tip 1: Calorie deficit.

It has been proven that the fewer calories you consume per day, the more your body fat decreases. The body begins to mobilize stored fat for survival.

An experiment was conducted in the USA in which more than 30 people were asked to consume an average of 1,200-1,600 calories per day. During this experiment, all participants lost from 80 to 50-55 kg over six months.

Tip 2: There is no need to rush anywhere.

Have you heard this expression?: If you hurry, you will make people laugh.

Everything needs to be done gradually, since excessive weight loss is harmful to health. It is recommended to lose weight by 1.5 kg per week.

Of course, if you are overweight, the rate of weight loss will be faster.

At first the speed will increase, but after a while it will slow down.

Tip 3: Pay attention to the amount of protein you consume daily.

During weight loss, it is recommended to consume 1.5-2 g of protein per kilogram of body weight.

Tip 4: Aerobic exercise.

Always do aerobic exercise.

Walk or run a lot.

Whether it's an hour, an hour and a half, or two hours, burn enough calories during that time.

But in practice, it doesn’t matter what the aerobic activity is, what matters is how long you do it. The longer you exercise, the more calories you burn.

Tip 5: Don't forget about strength training.

In addition to running and fast walking, you need to signal the muscles in your body to move.

Muscles burn the most calories.

If you don't signal to your body that you need muscle, muscle will be used up faster than fat.

I recommend three exercises:

• Squats.
• Push ups.
• Pull-ups.

You may also be interested in this article - How to get rid of food addiction? (binge eating)

There you will find even more tips about losing weight.

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Tired of taking pills? as I understand you, I myself suffered from this, it started at a young age due to physical inactivity, tablets give temporary results in reducing blood pressure, but not for a long time in the long term.. In this article I will tell you about the best exercises to combat high blood pressure (hypertension).

In fact, the most ordinary walking comes first.

I advise you to walk on a treadmill if time and finances allow. A treadmill will give you versatility. You can adjust the walking speed and incline. This path is an affordable, safe and effective way.

The main goal of training is to remain in the target zone for a long time, so that the heart rate is approximately 110 - 120 beats per minute.

How to measure? I advise you to buy a heart rate monitor for your wrist, it’s a very convenient thing.

But if it is not possible to visit the gym, then any other place where you can safely walk will do.

Walk uphill (uphill) more often so that there is an intense load on the heart. How long should you walk? - 30 minutes of intense exercise is enough, keeping your heart rate in the target zone of 110-120 beats per minute.

However, walking alone is not enough to combat high blood pressure. Any long-term aerobic cyclic exercise is suitable for us.

Also avoid drinking alcohol, coffee and strong black tea.

I advise you to read our article: 7 tips on how to stay slim and healthy - In this article you will find tips that will help reduce blood pressure, the main thing is to do this regularly (this is important).

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Small tips that will help you run long distances and not get tired as quickly as before, these are really working tips, just try it for yourself.

Tip 1: Try breathing only through your nose for the first kilometer or one minute. This will be difficult at first because it will be more difficult to breathe, but it will stabilize the diaphragm; If you manage to breathe only through your nose for a minute, then over the next kilometer it will be easier to breathe through your mouth and nose at the same time.

Tip 2: Choose a step

It is recommended to choose a step that is comfortable for you and run with it until the end of the distance.

Tip 3: Stop halfway through the distance.

Perform 10 squats and 10 swings with both legs.

Restructuring the body in this way will force the muscles to work differently, and running the second distance will actually be easier.

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Don't know what to choose, exercise on the street or in a special gym?

We will analyze all the advantages and disadvantages that will help you make the right choice.

Article content:

What is a gym?

The main difference between a gym and the street.

Advantages.

Flaws.

Let's look at what a gym is.

- This is the place where people come to gain muscle mass, lose weight, or simply exercise for health.

Gyms come in different sizes, and exercise machines come in different sizes.

But in most cases, these gyms have everything to pump up the entire body.

The main difference between the gym and the street (parallel bars, horizontal bars) is that you can have a coach who will monitor your success, and can also point out your mistakes, he will help you balance your diet in order to lose weight, or vice versa, gain muscle mass.

Availability of simulators and safety - if something goes wrong, you can call an ambulance at any time, or have a backup (partner).

You can exercise at any time of the year, it doesn’t matter to the gym if it’s raining or snowing outside, or perhaps it’s fiercely hot outside. In the summer, the air conditioning is on, making training as enjoyable as possible.

Advantages:

• Availability of good exercise equipment.
• The coach will always help.
• Preventing injuries.
• You can practice at any time of the year.
• Safety, they can call an ambulance and provide first aid.
• A friendly team in the hall, you can make friends and like-minded people. Some of the couples even get married, that's how it happens.

Flaws:

• If you don’t have enough money, then you won’t be able to buy a gym membership, in which case street training (horizontal bars, parallel bars, running) will suit you.
• If you suffer from anthropophobia, then you should avoid visiting the gym, as a large number of people work out with you.

In this article, I tried to tell you as much as possible the advantages and disadvantages of the gym, and then it’s up to you to decide what is more profitable and better for you.

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These tips will help your body become stronger and your brain become clearer.

Try these tips in practice.

Also, if you have health problems, do not do complex exercises, but consult a doctor to avoid injury.

Article content:

Tip 1: Drink a glass of water.
Tip 2: Run before breakfast.
Tip 3: Exercises for joints.
Tip 4: Strength training.
Tip 5: Nutrition.
Tip 6: Go to bed and get up at the same time.

Tip 7: Take a shower.

 

Tip 1: Drink a glass of water

Water regulates the functioning of the circulatory system, thins the blood and supplies organs and tissues with oxygen.

If you don't drink water, your blood thickens and becomes more prone to forming blood clots.

Tip 2: Run before breakfast.

If you don’t have the opportunity to go outside, it’s snowing or raining, you can run up the stairs in your apartment.

It is important to give your body vigorous exercise and control your heart rate.

For people with cardiovascular diseases, the pulse rate should not exceed 120 beats/min (important).

Any periodic aerobic exercise, such as brisk walking, climbing stairs, light jogging or cycling, is acceptable.

Tip 3: Exercises for joints.

What exercises should you do?:

• Legs and ankle joints.
• Knees
• Hip joints.
• Shoulders.
• Neck.

Tip 4: Strength training.

These exercises should be performed two to three times a week:

• Squats.
• Gluteal bridge.
• Crunches (abdominals).
• Boat exercises.
• Push ups.
• Pull-ups.

The number of repetitions depends on your skill level, but don't watch the number of repetitions if you are a beginner.

Learn to feel your body and if you feel like you can't do it anymore, don't do it. Remember that there is nothing more important than your health, and there is only one health, so do everything little by little and without fanaticism.

Tip 5: Nutrition.

Don't eat breakfast before exercise. Exercises should always be done on an empty stomach.

It is recommended to consume fiber. Nutrients are necessary for sufficient functioning of the body.

Fiber: It is recommended to consume 30-40g of dietary fiber per day.

It is fiber that supports the normal functioning of our body.

It is recommended to purchase an electronic scale and record the amount of food you eat.

Tip 6: Go to bed and get up at the same time.

Go to bed and get up at the same time to avoid headaches and chronic fatigue.

You shouldn't fiddle with your phone at night and hope to feel good. In the modern world it is very difficult to live without gadgets, but gadgets are ruining us. Therefore, you should not look at your phone before going to bed.

Tip #7: Take a shower.

If you don't feel like drinking coffee in the morning, take a cold shower.

Cold showers give you more energy

It is important not to take it for too long to avoid getting sick.

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