This is tae bo: cardio workout based on tai bo with Billy Blanks

Tai Bo is a popular fitness program that is a cardio workout with elements of martial arts and aerobics. Anyone can practice, regardless of their level of preparedness, gender and age, provided there are no contraindications. Thanks to the wide variety of video lessons and the numerous clubs teaching this area, choosing the optimal program for yourself will not be difficult. We will focus on a very intense tai-bo training from Billy Blanks.

Among the first fans of the movement, it is worth noting Pamela Anderson, who appreciated the effectiveness of the classes and began training under the guidance of the founder. The workout is aimed at burning fat and toning all major muscle groups. Having reached the peak of popularity in 1990, the trend has not lost its position among those who want to lose weight and get in great shape.

Review of 7 1000 calorie workouts from FitForceFX

Killer Fat Burn & Muscle Sculpt 1000 Calorie: HIIT & Strength Max#1 (75 minutes)

This 1000 calorie workout has three parts. In the first part, you will alternate between Tabata intervals and a series of strength exercises. The second part consists of alternating kickboxing exercises and intense plyometric exercises. The third part includes strength exercises with dumbbells for the upper and lower body. You will need dumbbells, as well as a medicine ball and a chair/step for a couple of exercises.

https://youtube.com/watch?v=v8X2LPOD8jM

1000 Calorie Workout: Train Insane HIIT & Strength Max#2 (65 minutes)

This 1,000 calorie HIIT workout also has three parts. In the first HIIT part, you will alternate between kickboxing and plyometric exercises. In the second part - strength exercises for the muscles of the whole body. The third part alternates Tabata intervals and strength exercises. From the equipment you will need dumbbells, as well as gliding disks and a chair/step for a couple of exercises.

https://youtube.com/watch?v=AQxpdqTcHJY

1000 Calorie Bodyweight Workout Tabata Massacre (65 minutes)

In this workout you do not need dumbbells, the exercises are done with your own body weight. The complex consists of four tabata segments. In each segment you will find 4 Tabata cycles of 8 approaches. Exercises in each Tabata cycle are alternated in pairs. At the end of the program, the trainer has prepared a 12-minute intensive abdominal segment for you. Several exercises use a chair, gliding discs, and a medicine ball.

Cardio Kickboxing & HIIT Intervals: 1000 Calorie No Equipment (60 minutes)

This 1,000 calorie program alternates between kickboxing, strength training and cardio exercises. The workout consists of four parts. In the first part, you will alternate between kickboxing exercises and plyometric exercises. The second part contains 4 Tabata cycles based on kickboxing exercises. The third part includes combined kickboxing exercises, which are performed according to the 50/10 scheme. In the fourth part - alternating kickboxing exercises and strength exercises according to the 40/30 scheme. No inventory needed.

https://youtube.com/watch?v=9DxMUnpqbTE

Killer 1000 Calorie High Intensity Workout Challenge (65 minutes)

This 1000 calorie workout also has four parts. In the first part you will find an intense HIIT load based on the pyramid principle. The second part contains two Tabata cycles (cardio and strength). The third part is a HIIT Burnout Combat based on intense cardio and martial arts exercises. And the program will end with a segment on the press - Ab Burnout. For this workout, you only need dumbbells.

1000 Calorie Workout At Home - Killer Mashup #1 (52 minutes)

This program from the Killer Mashup series consists of three parts: HIIT Workout (alternating between intense exercises and kickboxing exercises), Tabata Workout (4 Tabata cycles with 2 exercises in each cycle), Strength Series (15 strength exercises for 1 minute each exercise ). For this workout you will need dumbbells, a chair/step for a couple of exercises, and a medicine ball.

Holiday Damage Control Workout: 1000 Calorie Killer Mashup #2 (70 minutes)

This is the second workout in the Killer Mashup series and is similar in structure to the previous program. The video consists of four parts: HIIT Workout (alternating intense exercises and kickboxing exercises), Strength Series (15 strength exercises, 1 minute per exercise), Tabata Workout (4 Tabata cycles with 2 exercises in each cycle), Strength Series ( exercises according to the scheme 50 seconds work / 10 seconds rest). You'll need dumbbells for this workout, as well as a chair/step and gliding discs for a couple of exercises.

https://youtube.com/watch?v=5YrN1SCVats

On the FitForceFX channel you will find more than 20 workouts from the 1000 calorie series, we reviewed only some of them. See all programs in this playlist.

• Top 10 Walking Workout Videos for Beginners
• FitnessBlender's Top 12 Cardio Workouts That Focus on Your Abs
• 11 Intense HIIT Workouts from Mike Donavanik

Features of gymnastics after cesarean section

The first training, if the birth took place by caesarean section, can be carried out no earlier than after 4 months and only with the permission of the doctor. At first, you need to avoid jumping, running, and abdominal exercises.

It is best to start training with visits to the pool and exercises on a gymnastic ball. These types of activities allow you to evenly distribute the load on the entire body, preventing injuries and suture dehiscence.

To gradually accustom your body to stress, a diaphragmatic breathing exercise is suitable - lie on the floor, pull your stomach in as much as possible and tense your abdominal muscles. Inhale slowly, stop breathing for 5 seconds, then slowly exhale and relax. Do 15 times.

Another exercise that is allowed to be done after a cesarean section is to lie on the floor face up, bend your legs, inhale, and try to touch the palm of your right hand to your right foot. Exhaling, return to the original position. After exhaling, repeat the exercise with your left arm and leg.

– Tai-bo Tai-bo

He developed this mix of martial arts and aerobics in the 90s of the 20th century. Billy Blanks, martial arts expert, famous boxer and Hollywood actor. The new technique combined karate, taekwondo, boxing, kickboxing and choreography.

The complex takes into account the characteristics and structure of the female body, which makes the classes suitable even for fragile-looking girls. Today, there are more and more fans of this type of aerobics.

Taibo allows you to learn how to breathe correctly, teaches you to keep your back straight, gives you flexibility and a confident, easy gait.

However, taibo training is a fairly serious sport, the loads here are not funny. It is quite difficult for beginners who have not previously engaged in sports to get into the rhythm. Therefore, taibo classes are more likely for those who have already prepared their body for a powerful attack.

Training activates the cardiovascular system, energizes you, speeds up your reaction time, develops strength and endurance, and is even said to improve immunity. With each subsequent lesson in the fitness club, the movements will become easier and easier, which guarantees an uplifting mood and gives confidence.

Taibo exercises are best suited for psychological relief after hard work, for relieving stress and for physical relaxation.

Time flies by during training. This is facilitated by the energy reigning on the site. A special atmosphere is created by rhythmic music and all kinds of combat paraphernalia in the form of punching bags and cut-off leather gloves.

Of course, any sport raises emotions, but Taibo is unrivaled in this regard. This type of fitness gives an outlet to all the negative, negative energy, you are charged with powerful positivity from the instructor and everyone involved.

Your whole body becomes toned, muscles become toned, endurance increases and overall well-being improves. Another important part of taibo is breathing exercises, which directly affect the achievement of results.

Taibo classes will be equally interesting to those who are passionate about Eastern philosophy and those who appreciate entertainment and sports nuances

Finding a competent teacher for taibo classes in Moscow is not so easy, but a lot depends on it.

This is a fairly tough and difficult type of fitness, and here, more than anywhere else, it is important that the lessons are taught by a passionate trainer. If you feel that Taibo aerobics is for you, welcome to the fitness club on Tulskaya!. Gradually you will feel all the charm and effectiveness of the technique and then, for the sake of good training, you will agree to travel even to the other end of the city. Checked!

Gradually you will feel all the charm and effectiveness of the technique and then, for the sake of good training, you will agree to travel even to the other end of the city. Checked!

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Broccoli

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Most people decide to restore their vision too late. Make sure to include the above foods in your diet to protect your eyes and vision.

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The main charm

• It takes almost 1000 calories per hour of taibo.
• Suitable for home. Give yourself enough space, turn on your favorite music louder, and go ahead.
• Great for relieving stress due to punches and kicks.
• Classes with the charismatic Billy Blanks lift your spirits.
• Training with Alexey Vasilenko is easier, even a beginner can handle it.
• If you exercise 3 times a week, you can remove excess volume well.

The video shows how to do the exercises correctly. By the way, many famous Western people choose his weight loss program because it really works.

What you need to know

Here are a couple of tips that will be useful for you to train at home on your own:

• Comfortable clothes and shoes. This is always the very first advice. Elastic, lightweight items provide comfort during exercise;
• You should not eat before fitness. You will simply feel sick and heavy because of the food you ate the day before. Better eat in a couple of hours before. The food should be low-fat (a plate of dumplings will not leave you even after two hours, it is better to eat a banana, 100 grams of cottage cheese or complex carbohydrates);

• Exercise healthy . If you have a fever or feel unwell, you should not burden your already tired body;
• No more than three workouts per week. Due to the high intensity, you can harm yourself, especially if you are not used to it. It’s better to limit yourself to three approaches per week for no longer than an hour;
• Warm up before the taibo program. It is very easy to get injured if your muscles are not prepared. Don’t be lazy, warm up for 5 minutes: stretching, squats.

Taibo's Personal Experience with Billy Blanks

I met this coach after some time. I got tired of the monotonous and calm training with Alexey and started looking for something more interesting. Billy is suitable for physically fit girls and guys.

Billy Blanks was born into a poor, large family in Pennsylvania. He was the fourth of fifteen children, and spent most of his childhood on the streets. Billy was born with an anomaly in the hip joint, which did not prevent him from starting to take karate and taekwondo courses at the age of 11. His talent manifested itself very quickly: from a boy with poor health, he became a world-famous athlete.

Billy Blanks is a seven-time world karate champion, a black belt in five different martial arts, and was the captain of the American Karate team. Since 1986, he has starred in more than 20 Hollywood films (it’s not for nothing that Bruce Lee was his fan), where he also acted as a director of fight scenes. The biography of Billy Blanks can be called a real success story that can motivate anyone.

Gradually, the popularity of training went far beyond the United States and spread throughout the world. Now the fitness program is taught in gyms as a group class. Billy Blanks has released a range of workout DVDs so anyone can get into great shape even by practicing tai bo at home.

1. In one hour-long Tai Bo workout, you will burn 600-700 calories. The program is very energy-intensive and effective.
2. You can significantly improve your endurance and strengthen your heart muscle.
3. The program does not include impact jumps, which often lead to joint injuries. You will engage in cardio exercise without heavy and traumatic exercises.
4. Tai-bo is an excellent prevention of osteochondrosis. Regular exercise will help you strengthen your spine and form beautiful posture.
5. This is a quality aerobic program that helps burn calories and fat.
6. The workout involves all muscle groups, especially the abs and legs. In addition to burning calories, you will get a firm and toned body.
7. The program is very accessible to perform, despite the combinations and combinations of exercises. Even someone who has never practiced martial arts can handle it.
8. Tai Bo movements will improve your stretching as well as your coordination and balance.
9. Training based on martial arts helps to find a way out of hidden aggression and negative energy. You will find peace and spiritual comfort.
10. You don't need any special equipment to practice, so you can practice tai bo at home using a video.

Billy Blanks offers high-quality aerobic exercise that can help you burn calories and lose weight.

The program takes place at an interval pace, which will enhance the fat burning process.

The workout includes strength exercises to create strong, elastic muscles. The upper body will receive a particularly heavy load.

In 1 hour of class you can burn 400-450 kcal!

The muscles of the abdomen, arms and legs are especially actively worked, so you are guaranteed to get rid of problem areas.

Tae-bo Ripped Extreme is suitable for those who are not afraid of intense cardio exercise. Billy Blanks created a program in which even strength exercises are aimed at intense fat burning. With regular exercise, you will notice that your weight will fall, your muscles will become stronger, your heart muscle function will improve and your endurance will increase.

Description of the 10 Minute Body Transformation program

10-minute workouts – you’ve never seen anything like this in the rich arsenal of Jillian Michaels’ programs! The trainer offers short videos that can be performed together, alternated, or used as exercise. You can choose how long you will study: 10 minutes, 20 minutes or, for example, all 60 minutes. This versatility is one of the benefits of the 10 Minute Body Transformation program.

In addition, in her new course, Gillian offers a variety of fitness areas to ensure that your workouts are guaranteed to be varied and not boring.

The 10 Minute Body Transformation complex includes the following workouts:

• Warm Up (warm up). Rhythmic warm-up workout for the whole body.
• Cardio Burn (cardio training). A selection of original aerobic and plyometric exercises to burn calories and increase endurance. Even if you've tried all of Jillian Michaels' cardio workouts, she'll still have something to surprise you with.
• Booty Boot Camp (workout for buttocks). In this video you will find strength exercises with dumbbells for the lower body: squats, lunges, deadlifts, bridges, leg raises on all fours.
• Calisthenics (calisthenics - training with your own body weight). This video consists of intense plyometric and strength training exercises to develop muscle strength and endurance.
• Kickbox Blast (kickboxing). This is a cardio workout based on kickboxing. If you've done Jillian Michaels' Kickbox FastFix program, all the moves will be familiar to you.
• Pilates Power (power Pilates). A selection of Pilates exercises for all problem areas (abdomen, legs, buttocks) with an emphasis on the strength side.
• Cool Down Stretching all muscles of the body after exercise.

All classes last 10-12 minutes, warm-up and cool-down are 2 minutes each. The total duration of the program is 60 minutes. For training you will only need a pair of dumbbells from 2 kg for Booty Boot Camp and a mat for Pilates Power. The remaining workouts are performed with your own body weight. Regardless of whether you do one ten-minute workout or several, always start your session with a warm-up and end with a cool-down.

Features of the 10 Minute Body Transformation program

The training takes place in two circles: each circle includes 6-10 different exercises. Gillian loves to use the principle of circuit training, and in her new program 10 Minute Body Transformation she is not going to change her habits.

The complex is suitable for different levels of training. Kickbox Blast, Pilates Power, Booty Boot Camp can be performed with an average or higher level of physical fitness. But Cardio Burn and especially Calisthenics are suitable only for advanced people.

Benefits of the program:

1. The program is ideal for losing weight, improving shape and getting rid of problem areas. The workouts are intense enough that even in a short time you can get a good workout on your entire body.
2. Classes last only 10 minutes! If you want, add them to your other programs, if you want, do them instead of morning exercises, or if you want, train with a whole hour-long video.
3. The complex includes very diverse types of loads: strength, pylometric, aerobic, functional, static, as well as exercises from kickboxing and Pilates.
4. The program offers many interesting exercises that will seem original even to those who have been training with Jillian Michaels for a long time.
5. Most exercises are demonstrated in two versions: simple and complex. To do this, two of her assistants participate in the video along with Jill.
6. The only equipment you need is a pair of dumbbells and a mat.

Beautiful breasts

If a woman chooses artificial feeding, her breasts recover quickly. But even in this case, it will no longer be the same as before. During pregnancy, the mammary glands swelled, preparing for breastfeeding, because this is provided by nature itself. Therefore, after childbirth, the breast will have to be reconstructed. This process goes differently for everyone.

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Women who decide to breastfeed their babies, despite all the unfavorable changes in their appearance, are doing the right thing. Breast milk is a very important product for a child. No milk formula can fully replace it.

However, after breastfeeding, the breasts sag significantly. If before giving birth a woman wore the first bra size, and there was little breast milk, the mammary glands will recover faster. If a young mother had large breasts before pregnancy, she will have to suffer with the restoration of her elasticity. This is especially true for women who have had a lot of milk.

For recovery, Gillian recommends the following set of exercises:

1. Place your feet shoulder-width apart. Grab your right shoulder with your left hand, and your left with your right. In this position, strain your arm muscles 15 times.
2. Lie on your back with a cushion underneath. Take 1 kg dumbbells. Raise your arms up, spread them to the sides, and place them on the floor. Perform at least 15 times.
3. Do push-ups from various surfaces (walls, chairs, floors). Your physical fitness will determine whether you can do push-ups.
4. Stand up straight. Place your palms in front of your chest. Connect the right one with the left one. Start pressing one palm into the other, and then relax them. Perform 20 times.

Fitness equipment and exercises

One of the advantages of cardio is a large selection of exercise equipment and group programs. The advantage of training on simulators is that the person himself chooses the duration and intensity of the workout. But group programs, such as tai-bo, step interval or cycle aerobics, are not suitable for beginners. They are built on the principle of high-intensity aerobic exercise and last on average 45-55 minutes. True, group programs have their advantages, for example, working with a trainer and in a team, which additionally motivates a person who wants to lose weight.

There are many cardio machines, they all have their own characteristics.

Treadmill

It is the most convenient exercise machine for combating excess weight. The treadmill is multifunctional, allowing you to change the speed of movement while simultaneously tracking changes in heart rate. Any mode is suitable for burning calories.

1. Walking is recommended for beginners, as well as people with a lot of excess weight and problems with the cardiovascular or respiratory system. Intensive walking at a speed of 6-7 will help burn about 350 kilocalories per hour.
2. Climbing uphill is the same as walking, but the track surface is installed at an upward angle. This method helps burn about 400-450 kcal per hour, depending on the speed and angle of the belt, and is excellent for increasing endurance. Interestingly, this type of walking is considered healthier than running.
3. Running on a treadmill is a classic way to use it. The downside of running is a large impact load on the spine, which can cause problems with the lumbar region in unprepared people. For the same reason, running is not recommended if you have a lot of excess weight. An hour of such activity burns about 600 kcal. In this case, the speed of movement does not play a special role, the main thing is that the pulse is within 80% of the maximum.
4. Alternating running and walking is the most effective way to burn fat on a treadmill. You should set the interval training mode, thanks to which every 2 minutes the speed of the belt will change from slower to faster.

The disadvantages of a treadmill are the strong impact load on the spine and knees. If you have problems with your back and knee joints, you should choose walking or another cardio exercise machine.

Elliptical trainer (orbitrack)

The safest exercise machine for joints and spine. Classes on it imitate skiing; both legs and arms work while moving. Orbitrek is great for overweight people. You can adjust the amplitude of movement of the “skis” and increase the resistance of the pedals, then the hips and buttocks are more loaded. Orbitrek handles are usually equipped with a heart rate monitor, so it’s convenient to track your heart rate on the screen. It also has several built-in programs, including interval movement with varying degrees of load. An hour of movement burns about 550-600 kcal.

Exercise bike

An exercise bike is another convenient piece of equipment in the cardio area of ​​the gym. Working on it is not dangerous for the spine, but the knee joints are noticeably loaded. In terms of effectiveness, such exercises are slightly inferior to running, since about 500 kcal are burned in an hour.

Exercises

You can provide aerobic exercise with some exercises. In general, doing exercises that significantly increase your heart rate is considered the most effective type of cardio training. You can perform them both at home and in the gym. Examples of such exercises:

• jumping jack;
• back lunges with jump;
• dynamic bar;
• pulling the knees up.

Based on these exercises, you can build a full workout. Each movement should be performed for 30-60 seconds, then take a break for half a minute and move on to the next exercise. So perform all 4 movements, rest, and then do a few more circles. Doing exercises before strength training will help significantly increase its effectiveness.

Jumping rope

The most accessible and effective cardio is jumping rope. Just 15 minutes of non-stop jumping burns about 200 calories. You can experiment with the speed of rotation of the rope, jump forward and jump backward - all this will diversify the training process, complicate it and increase calorie consumption. Jumping will also be an excellent warm-up before strength training, but is contraindicated for diseases of the musculoskeletal system, hypertension and obesity.

Technique for performing individual elements

Technical excellence is not required in Tai Bo. You should maintain a neutral back, that is, shoulder blades pulled towards the spine, a tucked stomach, a slightly tilted pelvis forward and “soft” knees.

Initial stance

The feet are slightly wider than the shoulders, the weight is in the center of the body and is projected in the center of the arch of the foot. Initially, the back is straight, the shoulder blades are pulled towards the spine. Before practicing striking techniques, it is worth slightly rounding your shoulders forward to ensure the movement of the joints in a safe trajectory.

Africa Studio— stock.adobe.com

Straight punch with left and right hand

Also known as a jab, it is performed with a hand that is aligned with the forward leg. You need to stand apart, bring your right leg forward, bring your arms to your shoulders and perform a short sharp blow with your right hand forward. The legs are changed with a slight jump, and a left-sided kick is performed in the same way.

Side kick with left and right hand

Three side impacts:

An uppercut - that is, a blow from bottom to top, to the jaw, is performed from a straight stance along an elliptical trajectory with a turn of the body.

A cross is a strike from the far hand in a straight strike stance, it is performed with a turn of the supporting “back” leg and is aimed at the body. The cross should be a strong blow due to the inertia of the body.

Hook - a side blow with the near hand to the head from shoulder level. In the original lessons, tai bo is used quite rarely, since Billy does not recommend raising your shoulders high during aerobics.

Africa Studio— stock.adobe.com

“Leave” (slope) left and right

Grooming is the transfer of weight from one leg to the other while simultaneously moving the body towards the loaded leg. It looks like a “pendulum” with its body from left to right and vice versa. One learns from the “feet wider than shoulder width” stance; first a person learns to bend along an arcuate path without transferring weight to the leg, then with transfer. The second level is walking with a chain of additional steps, then the tilt of the body is repeated several times in the same direction in which the steps are performed.

The essence of tai bo

What kind of lesson is tai-bo and what is its peculiarity? The author of the program simply decided to make money on the cult of thinness that covered America in the 80s. He happened to be at the right time, where Pamela Anderson and Paula Abdul were coming out, and correctly understood the desires of the target audience. The women wanted to finally start eating normally at least sometimes. But ordinary aerobics from Jane Fonda did not give them such an opportunity. An hour of dancing in swimsuits and leg warmers and minus a measly 300-400 kcal. Who will be happy with this?

Billy decided to use his experience as a karateka and mass entertainer. Contrary to popular stories in RuNet, he did not act with Bruce Lee, but was his fan. Just a guy from a large family who did karate, then ended up in Hollywood as a stunt choreographer in low-profile films, and then made a fortune from people’s love of food.

Tai-bo allows you to “remove” up to 800 kcal in an hour, because all the blows are quite intense, and escapes are performed through soft jumps. The point is that for an hour the student beats an imaginary opponent in all available ways - with legs, arms, elbows, knees, and so on. It's much more fun and interesting than many other aerobic classes. Billy quickly became a star.

But he was a much worse businessman than the “father” of CrossFit, Greg Glassman. Billy was able to create a program, release a series of training videos, which were quickly published in open sources, and become a celebrity trainer. But he couldn’t sell the franchise. If you go to a tai bo class somewhere in central Russia, most likely the lesson will be created by a local group program trainer and will only be based on popular martial arts strikes.

Tai-bo is very similar to fitbox, but these are different lessons, their main differences are presented in the table below:

Training split

Split is “splitting the body into parts”, i.e. We train each muscle group on a separate day.

You can train your entire body at once; this training regimen is most preferable for beginners, because... split allows you to load any muscle group more concentratedly, which is not at all necessary for beginners.

The more you break down your body, the more work you can give to each specific muscle, but there is a downside. The more you break down your body, the fewer full days of rest you have, during which our muscles grow.

For sufficiently trained athletes, this is not so important, because... their muscles may take longer to recover (7-12 days), and for beginners who need to train more often, this can be harmful

In practice, this looks quite simple. If you are a completely green beginner, then you don’t have to split your body into different days at all, i.e. train the whole body at once (1 day training + 1 day rest).

If your fitness level is a little higher, then you can try splitting the body into 2 days (2 days of training + 1 day of rest), etc.

In general, the larger your muscles and the higher your fitness, the more days you can break down your body.

What muscles can be trained in one workout?

There is one interesting point here: absolutely any! True, it is necessary to take into account recovery, as well as the fact that while some muscle groups are working, others are included in the work. This can affect not only recovery, but also the result as a whole.

In addition to all this, some muscle groups require heavier and longer workloads than others. Don’t worry, it’s not all that complicated, I’ll explain now.

You can divide your muscle groups into pulling (Back, biceps, hamstrings) and pushing (Quadriceps, chest, triceps, deltoids, calves). Although it is better to train your legs separately.

If, for example, you train your triceps first and then your chest, then this is a bad idea because... These are both pushing muscle groups, and the triceps are activated when the chest is working, i.e. will already be tired, and also the triceps is a small muscle group that will be tired and you will not be able to properly train your chest.

Those. first the back, then the biceps, first the chest, then the triceps, etc.

It is very important! First we train large muscle groups, and then small ones

Muscle groups in descending order:

• Legs;
• Back;
• Breast;
• Deltas;
• Triceps;
• Biceps;

What if we train two muscle groups in one workout? Let's say chest and back? The same rule applies in this case. The back is larger than the chest, which means we train the back first.

In general, combining large muscle groups in one workout is not advisable!

It is better to connect one large group with small ones. For example: Chest + arms, Back + deltoids, and legs separately, because largest muscle group in the body.

Antagonist muscles

In our body, many muscles perform opposite movements. The pectoral muscles push the arms forward, and the back pulls them back, the biceps flexes the arm at the elbow joint, and the triceps extends it, the hamstring biceps bends the leg at the knee, and the quadriceps extends it, etc.

Such muscles are called antagonists. The trick is that when you, for example, perform chest exercises, your back is also passively involved in the work, because blood is poured into these parts of our body.

All this contributes to better recovery of the opposite muscle group. Thus, by training antagonist muscles in one workout, you increase the efficiency of their work, and also due to the fact that blood clogs both muscles, the pumping effect is very pronounced and your muscles feel as if they are about to burst.

How to train your legs?

I wrote an article about the anatomy of the legs, as well as about their training. I described everything there in great detail.

To put it simply, the legs are the largest muscle group in our body, so it is better to set aside a separate day for this group. Many famous athletes act this way.

Types of split training

The best types of split training are:

1. “Pushing groups - pulling groups” (Back + biceps, Chest + triceps, Legs).
2. “Upper body – lower body” for beginners (torso, legs).
3. “Antagonist muscles” (Chest + Back, Biceps + Triceps, Deltas, Legs).
4. “Professional” (Legs, Back, Chest, Deltas, Arms).

You need to rest between training days, as I said above. The general rule is that if you are not growing, then you are training too little or too often. Therefore, it makes sense to “play around” with the load in one direction or another.

People often mistakenly overload their training split with frequent workouts and don't recover enough. You must understand that you need to learn to listen to your body and if you feel that you are overtrained, then it is better to add another one or two days of rest.