Total body fitness - what it is, technique, set of exercises for beginners

• 1 Pros and cons of fullbadi
• 2 Features and rules of Total Body training
• 3 Frequency of training
• 4 Training program
• 5 Correct execution
• 6 Achieved results
• 7 Who is suitable for Body Balance classes?
• 8 What is Total Body fitness
• 9 Energy consumption for various types of fitness for weight loss
• 10 What is different about this type of fitness?
• 11 Training program 11.1 How to correctly create
• 11.2 For women
• 11.3 For men

Pros and cons of fullbadi

The following benefits of training can be highlighted:

• The training is suitable for beginners and is correct for an unprepared body, as well as for regaining shape after a long rest and subsequently rehabilitation after injuries.
• The workout is suitable for both men and girls.
• Fulbadi is also suitable for professional bodybuilders in the off-season to maintain shape after competitions.
• An ideal workout for women of all ages.
• Thanks to adequate load, each muscle is trained properly, but is not unnecessarily injured, having time to recover for the next workout.
• The risk of overtraining and the development of severe inflammation in the muscles the next day is reduced.
• Better for beginners than a split system.
• Allows you to strengthen muscles and also get rid of excess fat.
• A safer method for strengthening ligaments and muscles.

Flaws:

• Although this is not a disadvantage, this method is still not suitable and ineffective for experienced gym goers who require complex split training to progress.
• Despite the fact that the training is designed for beginners, it is still not worth doing it in the first month, since it is not advisable for unprepared people to perform complex basic exercises.

Group fitness programs. Beginner's Guide.

Group programs are a great way for a beginner to get started in fitness.
When you study in a group, you don’t feel alone, because there is always someone next to you You compare yourself with others and realize that you can do the same, or maybe better, and this does not allow you to relax . Group training was invented so that you can discipline yourself, start training regularly and gradually improve your technique under the supervision of an instructor.

The variety of formats of group programs allows people with different physical fitness, different interests and temperament to choose a workout to their liking. However, this same diversity confuses newcomers to the club. How to start training if you don’t know how the formats differ and which one you need?

I don’t know how things are in other clubs, I know that in our club all the employees try to help you understand the complex names of group programs, but as practice , you can’t learn all this information at once. We need a guide to action.

If you are one of the people who like to prepare in advance, both for exams, long trips, and for any event in your life, then you should treat visiting a fitness club the same way.

So let's understand the formats. Take a marker and circle the workouts that suit you:

1.If you have never exercised before, or you have, but it was in a past life.

You just want to shake off the dust and regain your former mobility and tone. In this case, most of the formats will suit you, such as from the “Smart Body” series (Pilates, Stretching, etc.), aerobics (Step1, Aero1, Aero-Dance and the like, but only the first level), strength formats (it’s better to start from a full-body format such as Super Sculpt, because “a little bit of everything” is easier to accept than a whole hour on one muscle group).

The most successful format for you will be any Interval (Step-interval, Tai-bo - Intrval, etc.), since in an hour you can work in different pulse zones and work out the whole body, and you will work your muscles and strengthen your heart.

So, the following will suit you: Step-Interval, Aero 1, Step 1, Aero-Dance, Pilates, Yoga, Stretching, Super Sculpt, Latina, etc.

NOT suitable for you:

Total Condition, Tae-bo, Aero 2-3, Step 2-3, Lover Body, Upper Body, Bums-Abs (you will be able to come to these formats soon)

2. If you are still very overweight.

And here we do not mean 3-6 kg. I mean 10-20 kg. excess weight.

Don't rush into aerobic formats. You certainly need a lot of aerobics , but without preliminary preparation, you risk harming your joints. Aerobics and step are usually very high impact, now add excess weight to that. Coming to step aerobics with a lot of excess weight is the same as jumping with a 10-20 kg barbell on your shoulders for an hour . How will your knees feel, for example?

In order not to harm yourself, but, on the contrary, to prepare yourself for weight loss, you need to start with calm formats, such as Pilates or Yoga. Some will say it's boring. Yes, it's possible! But these formats are by no means simple. Trust me, you will feel your muscles the next day. And after practicing these formats for a month or two, you will feel the opportunity to complicate your training by trying strength formats.

If your temperament is in full swing and you can’t sit through a calm workout, try going to a dance format, for example, Belly Dance. It is the most gentle on the joints, but it is more emotionally charged.

So, it will suit you: Pilates, Yoga, Stretching, Super Sculpt, Aero 0, Belly Dance, Latina, etc.

NOT suitable for you: Total Condition, Tae-bo, Aero 1-2-3, Step 1-2-3, Lover Body, Upper Body, Bums-Abs (soon you will be able to come to these formats)

3.If you have problems with joints, spine, varicose veins, hypertension, and other serious diseases:

First of all, I recommend that you consult with a specialist, i.e. with a doctor. But I’ll tell you for sure that you need to train!

But you must know for sure what you should not do! You cannot “jump”, i.e. You definitely don’t need it for high-intensity classes. Choose Pilates, Yoga, Stretching.

All other formats can be dangerous, but they can be approved by your doctor. For example, with varicose veins , using special stockings, you will be able to attend strength training formats, dance classes and low-impact aerobics.

So, it will definitely suit you: Pilates, Yoga, Stretching

NOT suitable for you: Total Condition, Tae-bo, Aero 2-3, Step 2-3, Lover Body, Upper Body, Bums-Abs, Step-Interval, Zumba (exceptions are possible - the decision is made by the doctor).

4.You are healthy, exercise from time to time, but would like to lose some excess weight.

You can choose any format you like! By getting familiar with each format gradually, you will be able to try everything and choose the one you like best.

Here's a little tip: choose aerobic formats. These include aerobics, interval training, dance classes, Zumba. These are the programs that will help you lose weight faster. But you must be clearly aware that the format is only suitable for you if it ensures that you fall into your fat burning pulse zone.

So, this will definitely suit you (for weight loss): Aer0 1-2, Step 1-2, Step-Interval, Zumba.

NOT suitable for you (for weight loss): Pilates, Yoga, Stretching, Lover Body, Upper Body, Bums-Abs, Super Sculpt (you can do these formats additionally, but their goal is to develop various functional qualities, and not at all for weight loss )

So who are all the other formats for?

This question has probably arisen in your head. There are a number of group programs that are designed for advanced people, those who have been studying for at least six months. Those. and after training for 3-6 months you will want and be able to do something more complex.

These are Total Condition, Aero 2-3, Step 2-3, Tae-bo.

If you come to these formats for the first time, you risk getting injured and ruining your mood. This failure can completely undermine your confidence that you will succeed. Your desire to study will die out. Maybe not, but it's better to start gradually. Try it! In practice you will understand everything.

This topic is not closed yet. Part 2 coming soon!

Features and rules of Total Body training

Depending on a person’s physical fitness, training can take place both in a group and individually. The main feature of Total Body Fitness classes is that the sets of exercises work for results: fat is burned, but muscle mass remains.

The main rule is alternating exercise modes, which can be:

• static;
• dynamic;
• isolated;
• complex.

Regularly attending training will help:

• lose weight;
• saturate the body with oxygen;
• improve cardiovascular system performance;
• make the body sculpted and beautiful;
• to be not only slim and healthy, but also calm and balanced.

The result of the classes will be especially useful if in combination:

• maintain proper diet and drink;
• monitor the emotional stress of the body;
• introduce daily walks in the air into your schedule;
• maintain regular attendance at classes;
• make time for rest.

To avoid injuries and consequences, training is carried out under the guidance of a trainer, especially when working with sports equipment. For classes, you must have comfortable sports shoes and clothes.

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Who is suitable for Total Body classes?

Classes are suitable for almost everyone, regardless of athletic training, unless there are medical contraindications. Total Body fitness is a program aimed at total changes.

A huge number of subtypes of modern fitness allows everyone to choose a feasible workout:

• Functional training is a set of daily exercises aimed at developing endurance, flexibility and speed. The point of the new stage in fitness is to teach a person the correct movements in everyday life. It’s easy to stand up and sit down, jump over a puddle, carry a child correctly in your arms, and bend over when working in the country.

• Step aerobics is a gentle set of exercises for joints and cardio. This type of fitness helps you maintain a healthy weight, develop endurance, and increase bone density.
• Strength training with fitball Designed for older people with ankle injuries or suffering from varicose veins and obesity. This type of fitness has a reduced load on the lower limbs.

Total Body Fitness and all its directions provide good results, which is important when playing this sport. Once you tune in to the program, you always want to train.

Training frequency

This is also an important factor that influences the result. Experts advise conducting classes three times a week. But this amount can be reduced or increased. It all depends on the individual characteristics of the person. Muscles recover after training for two weeks. During these fourteen days, it is advisable to exercise the lower body: legs and buttocks.

Upper Body - what is it in fitness? These are exercises for: triceps, biceps, pectoral and deltoid muscles.

To work each muscle group you will need dumbbells. Several approaches are performed. One approach – ten repetitions. With each lesson their number increases.

Let's look at a few exercises below. Before you start, consult your doctor

It is important. After all, no one wants to harm their health

Let's start implementing the complex.

How long does the workout last?

Total Body fitness is a workout for all muscle groups. Alternating exercises of varying strength shows that the result is a correctly calculated duration of the load.

The interval training method involves repeating exercises after a certain time and the basic principles of such training are:

• load and rest are duplicated up to 10 times;
• rest time is equal to load time;
• duration of the exercise – 5-10 minutes;
• heart rate – 50% of the maximum;
• When training, always adhere to individual loads and instructor recommendations.

Training blocks give the muscles maximum load. The calorie burn rate cannot be high if the workout lasts for a short time. The minimum duration of classes should be 50-60 minutes, no more. The last 5 minutes are spent restoring breathing and stretching.

Training program

Properly selected exercises are the key to a successful workout.

The following will describe an effective fullbody program for men who want to gain muscle mass or restore muscle tone. It should take no more than an hour and a half to complete.

Barbell squats 3 sets of 12 reps. When performing, you need to ensure that your back is straight and your toes point straight or outward.

Support should be placed only on the heels, otherwise the knees may be damaged. You need to lower yourself so that your buttocks and knees are at the same level.

Barbell press 4 sets of 10-12 reps. It needs to be done on a straight bench with a bridge position. This technique allows you to work not only the pectoral muscles, but also the shoulder and torso muscles.

Pull-ups on the horizontal bar 3 sets of 15 reps. Your arms need to be fully straightened to stretch your back.

When performing 15 reps freely, you can add additional weight, which you need to hang on your lower torso.

Dumbbell flyes: 3 sets of 10 reps. To perform, you need to take an average weight. You should try not to lift, but to stretch. The amplitude should be maximum. The exercise is designed to restore the previous length to the contracted muscles. Only if you observe ideal technique and perform freely, you can increase the weight of the shells.

French press 3X10. You should not take a lot of weight to perform. This is a specific exercise that can injure the elbow joint. Therefore, you need to start with small weights, increasing them as needed.

A fullbody program for women may consist of the exercises presented. However, you need to increase the number of repetitions by reducing the weight of the equipment. The exception is the squat, which uses one of the largest muscles in a girl's body - the buttocks.

Correct execution

Professional trainers provide a number of tips regarding the technique of performing exercises included in fitness programs:

• you should not immediately use equipment with heavy weight;
• each exercise must be performed strictly following the technique; for this, they must be carefully practiced;
• new exercises should be performed slowly, it is recommended to do this near a mirror, then existing errors will be visible;
• You should definitely watch a video that explains the technique of performing a particular exercise.

Now it’s worth paying attention to the base - this is a group of exercises that are considered standard for almost every program, in this case dumbbells and barbells are used

Why do you need TBW fitness?

By paying attention to this type of fitness, you will get the following effect in return:

- burning fat deposits;

— improvement of body contour;

— improving endurance, which will be useful before important competitions;

- the shortest possible time to create a sporty, athletic body;

— improvement of blood circulation due to intense breathing during training;

TBW fitness is an ideal option for creating a sculpted figure, improving speed and endurance, losing excess weight and creating a toned figure.

For training, in addition to your own body weight, you use a barbell, dumbbells, harnesses, step bars, and so on. Sportswear doesn't really matter, it should be comfortable and the shoes should fit your feet tightly.

Despite all the advantages, these workouts cannot be used constantly, they are difficult and their constant practice will lead to overtraining. If you decide on TBW, then training should last no more than 5-6 weeks.

Training should be carried out with a trainer, he will tell you how to do it correctly and what to do in this new type of fitness, create the right training program, and timely tips will protect you from injury.

Achieved results

The gym, which serves mainly for working with serious weights, involves no more than 8-12 repetitions of certain actions.
In fitness programs, of which Upper Body is one, the situation is the opposite. This complex, designed for training mainly not with a barbell, but with light dumbbells and body bars, allows each exercise to be repeated several dozen times. Strengthening muscle endurance and toning them is optimal, however, the program is not initially designed to acquire a powerful relief pattern and quickly build muscle mass. That is why Upper Body enjoys the greatest popularity among the fair half of humanity, for whose representatives flexibility and endurance do not imply the accompanying appearance of powerful and not very attractive muscles of the “male” type.

Who is suitable for Body Balance classes?

“Reasonable Body” training is suitable for those who prefer measured and calm training. Static, dynamic exercises and ligaments allow you to strengthen the muscles without putting stress on the heart, thus the direction is suitable for hypertensive patients. Not counting diseases with dysfunctions of the musculoskeletal system and nervous system, body balance is suitable for everyone and at any age

Older people can also perform complexes, but with extreme caution they should perform exercises to develop balance, as well as dynamic ligaments. Training will also be an excellent choice for those who would like to develop the elasticity of tight muscles due to a passive lifestyle or, conversely, strength loads that shorten muscle fibers and cause pain.

Body balance will diversify strength training, and also calm the mind and thoughts, which are in chaotic motion and overloaded during heavy loads.

For example, you can do 2-3 strength training sessions and 1 body balance session during the week.

Contraindications to classes

Total Body also has contraindications to classes.

People with the following diseases should not engage in high-intensity training:

1. Arterial hypertension.
2. Diseases of the heart and vascular system.
3. Diseases of the spine and joints.
4. Trauma and postoperative period.
5. Pregnancy.

6. Viral infections with fever.
7. Chronic diseases of the respiratory system.
8. Gynecological diseases.
9. Neurological disorders.

Among Total Body classes there are always alternative options that allow you to strengthen and restore the body. All loads are discussed with the instructor and the most gentle but effective sets of exercises and programs are selected.

What is Total Body Fitness

Total Body is a type of training that is characterized by high energy intensity activities aimed at developing strength, body flexibility and endurance. Highly effective strength training helps improve the condition of individual muscle groups while simultaneously challenging the entire body.

During Total Body fitness classes:

• the muscles of the buttocks, legs, and abs are thoroughly worked out;
• excess calories are actively burned;
• posture improves;
• relief forms emerge;
• the body is strengthened and good physical shape is maintained.

Classes are always accompanied by musical compositions that set the rhythm of the movements. Strength training consists of a variety of techniques and approaches to performing exercises. The entire load on the body corresponds to the person’s sports training, which will be determined by a specialist – a fitness instructor.

To improve the effect of burning calories during Total Body Fitness training, use:

• dumbbells;
• shock absorbers;
• tools that allow you to smoothly increase the load and more quickly achieve the desired effect.

Music as a factor that increases the effectiveness of training

Music for sports is a matter of taste. By training to music, complex exercises are easy. For different types of training, different musical accompaniment is used. Its main function is to create a favorable atmosphere and motivation to achieve performance.

Properly selected music invigorates, increases heart rate, helps deliver oxygen to muscles, and improves performance. A correctly selected musical genre for endurance training increases this figure to 10-15%.

Fast paced genres are suitable for endurance training:

• Hard rock;
• pop;
• techno.

Strength training goes well with songs with a repeating rhythm:

• Hard rock;
• electropop;
• electronic dance music;
• electro house;
• rock.

A block of exercises with low activity is good to perform with calm music without vocal accompaniment.

The following genres are suitable for these exercises:

• soft rock;
• blues;
• indie rock.

A block of cardio training is most effective if performed to musical accompaniment with a powerful and fast rhythm in the style of:

• pop;
• electronic dance music;
• heavy metal genre.

Music sets the rhythm, helps you get started, maintains speed and switches the body to effective work. It helps you focus on the result of your workout and different training zones require their own rhythm.

Energy consumption for various types of fitness for weight loss

Examples of energy consumption per 1 hour of various types of fitness for weight loss:

• Aerobics – 180-400 Kcal. • Cycling – 400-800 Kcal. • Tabata – 500 Kcal. • Ashtanga yoga – 450 Kcal. • Yoga – 250-300 Kcal. • Strength aerobics – 350 Kcal. • Treadmill – 500-700 Kcal. • Dance aerobics – 500 Kcal. • HIIT – 560 Kcal. • Pilates – 250-300 Kcal. • Boxing and kickboxing – 630-700 Kcal.

This list of energy costs is useful for those athletes who are accustomed to counting and comparing everything.

Cycling for weight loss

Sports clubs offer a large selection of fitness services and sports activities for those who have set themselves the goal of losing weight without harm to their health. Firstly, physical activity helps the body burn fat faster and speeds up metabolism. Secondly, with the help of training, muscles are worked out, therefore, a beautiful and slender body is formed. The double effect of physical exercise explains its necessity in the process of losing weight. That is, losing weight without sports activities will not make your body fit, so be sure to try not only to lose weight on a diet alone, but also to do physical exercises, which, together with proper nutrition, will give tone to the body, and therefore beauty.

The choice of a fitness complex should be based not only on individual preferences, level of physical fitness, but also on a healthy diet.

What is different about this type of fitness?

These are strength fitness trainings with a predominant athletic direction, since special equipment is used in training: expander and weights. The class is conducted in an aerobic style to music, the tempo of which can vary.

The name of the strength practice speaks for itself; body sculpting works on the relief structure of the body and develops the endurance of the practitioner. This fitness has gained immense popularity among both women and men. The strong half of humanity is attracted to body sculpting classes by the incredible effectiveness of the result and independent adjustment of the load.

Practitioners choose the level of difficulty, number of approaches and weight of the weight themselves, depending on their physical fitness, health, strength and endurance. Therefore, this type of strength fitness training can be called universal.

Body sculpting differs from other types of aerobic fitness in that not only the lower part of the body receives the load, but also the upper part. The use of weight-bearing devices strengthens the muscle tissue of the neck, arms, shoulders, and chest, and the use of an expander promotes good development of the gluteal and back muscles.

A set of weighted exercises

To achieve a perfectly pumped up body, you should increase the effectiveness of your training, giving preference to a set of strength exercises.

You can make standard exercises heavier if:

• increase the number of repetitions of exercises;
• reduce rest between training blocks;
• add the number of approaches;
• combine some exercises into a complex;
• increase the duration of cardio exercise;
• introduce exercises with weights into the complex.

Total Body Fitness (what it was said above) is a universal set of classes that allows you to perform, in addition to standard aerobic exercises, strength complexes with weights.

To increase the effectiveness of Total Body Fitness classes, various types of weights are used.

Common weights:

• The most common weights for Total Body are bracelets weighing from 0.5 to 5 kg. They are put on the arms and legs before performing exercises;
• A weight belt is a less popular fitness device, but it perfectly develops the body’s endurance;
• Sand bracelets and belts are bulk models that are effective for hiking. For beginners, a weight belt weighing up to 2 kg is suitable.

The complex of weighted exercises includes:

1. Raising your arms in front of you. Attach weighted bracelets to your hands. Stand straight, turn your shoulders, lower your arms. As you inhale, raise your arms in front of you and perform scissor exercises, counting to 20. Raising your arms above your head, perform scissor exercises again. Slowly lower your outstretched arms parallel to your body. Perform 2 sets of 15 times.

2. Swing your hips. Stand sideways to the chair. Support yourself with your hand, and bend your other hand at the elbow and place it on your thigh. The supporting leg is placed on the side of the chair. Straighten the other leg and hold it in front of you. Lower and move to the side. Change legs. Perform 20 times for 5 approaches.
3. Reduction and extension of legs. Take a position lying on your side. Bend your lower arm at the elbow and support your head. Bend your upper leg at the knee and place it on the floor. Raise and lower your lower leg. Switch sides of the starting position and work with the other leg.

4. Exercises for the waist . Take the position - basic stance, feet wider than shoulders. Pull your stomach in and don’t relax. Bend your right hand at the elbow and place it on your waist. Counting to 10, pull your left hand up as high as possible, counting to 10. Change hands and perform the exercise 15 times in 2 approaches.
5. Press. Lie down on the mat and rest your elbows. Legs are bent at the knees and slightly raised from the floor. Tighten your stomach, bend your legs and pull them towards your chest. Return to the starting position, but do not place your feet on the floor. Do 3 sets of 15 reps

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A set of exercises for beginners

We will now consider 3 areas:

• anaerobic training (in the gym)
• Aerobic workouts (running, swimming, cycling, elliptical and more)
• and, for example, some kind of statics, work on flexibility and stretching (yoga, stretching)

Basic recommendations before starting:

1. Before training, you need to eat 1.5 - 2 hours before training (this does not apply)

What is? Optimal: complex carbohydrates + proteins + fiber.

For example: buckwheat (complex carbohydrates) with meat (protein) + salad (fiber).

2. Before any workout, a full, high-quality warm-up of the whole body is required.

This could be joint exercises, or walking-running on a treadmill, etc.

Purpose: to stretch the muscles, prepare ligaments and joints for exercise.

Warm-up is performed for 5 maximum 10 minutes until the forehead is covered with sweat.

3

It is important to breathe properly during training and exercises.

Under no circumstances should you hold your breath. As a rule, breathing is always EFFORT.

For example, you need to inhale through your nose (when you lower something), and exhale through your mouth (when you lift something).

4. Drink water during training, depending on how you feel. But under no circumstances should you abstain from water.

During training, water envelops the joints and penetrates the soft tissues, protecting them from injury.

In general, water has many properties, for example, lack of hydration (dehydration) will cause me fatigue, drowsiness, dizziness, and no amount of training will benefit me in such conditions.

The effect will be if...

Do not forget that the effectiveness of interval training depends not only on the content of the exercise itself. There are a number of conditions to achieve prolonged results. They are related to nutrition and recovery. For training to be as productive as possible, it is necessary to observe the regularity of the training process. The best thing to do is to set aside specific hours per week for training and rearrange your schedule to take this into account. The next condition is diet. At the same time, we are not talking about diets, but about a balanced diet. It should be frequent and varied, but without excess. And of course, healthy sleep is important. Minimum six hours, ideally eight. Also, during the workout itself, you need to listen to what your body is telling you. Getting into a pre-fainting state is definitely not necessary. It should be hard, but not as hard as possible.

Body ballet for beginners

Usually training takes place in the region of 40-60 minutes, beginners are often disappointed because the movements do not work out, and there is no result in body flexibility, but no one learns anything right away, regular exercises over 3-4 months will bear the first fruits, and you yourself will be surprised what effect will you get?

Be sure to warm up your muscles before training, you can use a stretching or Pilates system, do a cool-down after body ballet, don’t forget about it, and then, if possible, swim a little.

Body ballet does not tolerate diets high in fat, eat more vegetables and fruits, keep confectionery and bakery products to a minimum, you must adhere to a protein diet by taking protein shakes or protein-rich foods.

Many people wonder whether it is worth buying pointe shoes (special shoes for ballet that allow you to stand on your toes painlessly). If you come for 1-2 months of classes or are not going to go headlong into ballet, don’t bother, buy regular ballet shoes, otherwise you’ll throw your pointe shoes in the closet and they’ll gather dust there, after all, they cost about $20, especially since weak ligaments can get injured from unnatural positioning of your legs. For those who are really interested in this, it is advisable to purchase it for training on your fingertips and forget about possible pain.

For girls who want to go to the gym, this is a great way to strengthen the body and be ready to move on to strength training.

Regular body ballet training will allow you to feel a sense of lightness; in everyday life, movements will be effortless; you will learn to constantly maintain your posture, keep your stomach tucked in, and not lower your chin; elegant turns will attract people’s gazes and all attention will be directed to you.

The best exercises for full body training

In particular, here are the main exercises to focus on:

1. Squats with a barbell on the back. This is an effective single leg exercise. Equally effective for muscle growth and strength. Its benefits don't stop there. In fact, this is an exercise for all the muscles of the body except the chest. There is only one difficulty - the technique of performing the exercise. Poor technique not only reduces efficiency, but also increases the risk of injury.
2. Lunges with a barbell. Generally considered a quadriceps exercise. But it is also effective for working the buttocks and hamstrings.
3. Bench press. One of the best upper body exercises that works the pecs, lats, shoulders and triceps. Even, partially, legs. At the same time, although it looks quite simple, it is technically quite a complex movement. Therefore, learning the correct technique is crucial.
4. Pull down the upper block (lats). If you're not strong enough to do pull-ups, you can do cable rows instead.
5. Deadlift with a barbell. This is the foundation of any serious full-body strength program. Many people are afraid of it because they consider it harmful and dangerous for the lower back. At first glance, these fears seem justified: too much stress falls on the lower back. But numerous studies prove the opposite. In fact, with proper form, deadlifts are a great way to strengthen your lower back and prevent injury. But if you have had a back injury or disease in the past, this exercise can become dangerous. In these cases, you should consult your doctor.
6. Bent-over barbell row. Works the entire back surface of the body from crown to heels. One of the key exercises in most training programs.
7. Pull-ups on the horizontal bar (with weights). Includes all major back muscles and significantly engages the biceps.
8. Military press (standing and sitting). It is one of the most effective exercises for the shoulder muscles and upper body. Just like the bench press, it is quite difficult to master it perfectly. Start with lighter weights and add weights only when maintaining perfect technique. The standing military press is much heavier than the seated version. As a rule, heavier means better. There are only 2 disadvantages compared to the seated military press:
   • Forced to use lighter weights.

   You need to be more careful when moving to heavy loads.

The fact is that the standing press increases the risk of lower back injury if performed carelessly. But for stress on the whole body, it is more preferable to perform the exercise while standing. And for better shoulder training, the sitting option is more beneficial.

Good luck!

In what format?

There are many formats of interval training - both officially registered by fitness companies, and original programs of trainers practicing this area. Among the official ones are Atletica (in X-Fit), Cross Fit, Tabata, TRX GSTC, Cycling (training on stationary exercise bikes, also applies to interval training). The construction of the methodology is approximately the same, regardless of the equipment used or the direction of the process. All workouts include a warm-up, main part and cool-down. The main purpose of the warm-up is to prepare the body for the load, and it should not exceed 15 minutes. It uses basic exercises that correspond to the direction. The cool-down at the end of the session gradually lowers the heart rate and includes stretching exercises for the worked muscles. The main part is built based on time intervals of work of different directions - this principle is applied in any interval training. Thus, for example, in Atletica there are nine blocks of 5-7 minutes: three functional (upper, lower and central parts of the body), which use functional exercises with the urge to stabilize, develop the functional strength of stabilizing muscles, reactivity, which helps to move without injury; three power blocks that develop strength endurance of the main large muscle groups; three high-intensity cardio blocks that train overall metabolism and the anaerobic threshold. Cycling training is based on alternating work with speed and high-intensity resistance. The intervals of these blocks last 5–7 minutes. The training structure is based on the principle “from large muscle groups to smaller ones, from multi-joint movements to isolated ones.” Regarding heart rate, the exercise cannot be based only on anaerobic mode; it is necessary to reduce the heart rate in active recovery mode. With the right interval training format, you can work on almost any fitness task.

High Intensity Training with Bob Harper

— Brutal and tough hour-long workouts with Hollywood trainer Bob Harper. He doesn’t have a channel as such, but you can find Total Body Transformation Workout and Bob Harper Main Workout. Believe me, for many, the gym may seem like flowers compared to Bob Harper's workouts.

Pros: high-quality, high-intensity workouts that are suitable for those who want to lose weight and tone their body. Don't forget a towel, you'll need it so much!

Cons: firstly, training is in English. Secondly, they are good for people with a fairly high level of physical fitness. If you're just starting out on your fitness journey, I'd recommend choosing a less explosive workout.

Advice from professionals: how to maintain results from training Total Body Fitness

Total Body Fitness (what it is and the features of the classes were described above) allows you to preserve muscle mass for a long period of time. The results of fitness training are quick and last a long time, but stopping training leads to its loss within 3-4 months.

Changes in the quality of physical activity, lifestyle, and nutrition can also cause a decrease in muscle mass.

You can save your training results if:

1. Stick to proper nutrition. The advantage remains with protein foods, vegetables and fruits.
2. Drink plenty of clean, non-carbonated water, give preference to low-calorie drinks and herbal teas.
3. Changing your training regime is a step towards consolidating the results obtained. To maintain muscle shape, perform stretching exercises at home. When taking a break from strength training, you should do stretching. Stretching the muscles, body, and developing flexibility will prolong the results of past workouts.
4. Complete refusal of physical activity is unacceptable. Walking, running, cycling, skating, skiing or jumping rope will be effective support for maintaining muscle volume. The class time is minimal, but sufficient to maintain shape.
5. Strengthen the result by taking a vitamin complex, especially during the winter-spring transition period.

The accumulated mass and relief will gradually change without support from physical activity, so Total Body Fitness will help you maintain your attractiveness.

What results can you achieve from regular exercise?

Total Body Fitness (what it is was described above, and what results can be achieved will be discussed further) is a type of sports activity, the results of which appear with each workout.

The combination of strength and aerobic exercises gives good results:

1. The muscle corset is strengthened.
2. Fats are noticeably burned and the body's metabolic processes are activated.
3. Cardio exercises train the heart muscle and develop endurance.
4. Oxygen saturation of cells improves.
5. The functioning of the nervous system is stabilized.
6. The abdominal press is formed.
7. Improves posture and spine flexibility
8. The muscles become prominent.
9. The figure becomes slender and fit.
10. Metabolism is normalized.

The first changes are visible after a week of regular exercise (3 times a week). There is a feeling of lightness, grace and confidence. The results become noticeable after a month of training and last a long time.

If a person has been training for 1 year and quits training, then the result lasts for another 3-6 months, depending on the individual characteristics of the body.

The benefits of body ballet

A great opportunity to lift your spirits; An excellent replacement for those who do not like sudden movements, running, jumping, jumping; An attractive posture is formed and the spine becomes healthy; Stretching the muscles and lengthening their structure, the muscles will become elastic and toned; Improves flexibility and elasticity of muscle areas; Body ballet can be practiced even with disorders of the cardiovascular system, the main thing is moderation of loads and smooth movements; Coordination of movements improves; The respiratory system is brought back to normal.

Training takes place at a moderate pace, all movements are smooth with a feeling of every muscle, classes are conducted to the accompaniment of pleasant classical music. Body ballet will provide you with slender legs without exercise equipment. Look carefully at the ballerinas for once, they look incomparable.

The main goal of body ballet is the opportunity to learn to control your own body.

If you train at home, what food should you choose?

Knowing what foods you need to eat for an active life starts with a proper, balanced diet, and then you should only begin intense training. A balanced intake of nutrients will help you achieve your goals of improved fitness and health.

The main question is how do you consume the right foods to provide your body with balanced levels of nutrients, and which elements are more important for exercise? We've got a healthy eating guide to optimize your exercise routine.

Your protein portions (chicken, beef and fish) should be the size of your palm, and your complex carbohydrates (durum wheat pasta, wild rice and buckwheat), vegetable and fruit portions should be the size of your fist. High-fat foods such as butter and lard should be used in small amounts, about the size of your thumb. For example, such products: cheese, sauces, peanut butter - everything is the size of a thumb.

Benefits and disadvantages of body balance training

Pros:

• Training strengthens the muscle corset and makes your posture more beautiful.
• Unlike power loads, body balance does not create shock and compression loads on the joints and spine, but, on the contrary, stretches the intervertebral discs, preventing pinching of nerve endings, and makes joints more mobile.
• They increase the elasticity of muscle fibers, which relieves pain in tight and shortened muscles and accelerates their recovery.
• Exercises in general have a beneficial effect on the nervous system, calming it, and do not lead to nervous and physical stress.
• The destination is safe and suitable for most people, regardless of age.

Minuses:

• Training does not affect muscle growth.
• Not suitable for weight loss, as they are not as energy-intensive as strength and aerobic training.

What type of fitness exercise should you choose?

Summer is inexorably approaching. People are flocking to fitness rooms; everyone wants to get in shape—and quickly.

If you are not attracted to lifting weights and you are not a fan of swimming pools, but want to join a group of the same people who are obsessed with getting in shape and find like-minded people, then you should pay attention to group classes.
The only question is what to choose and how to decide among the many programs offered. Larisa Kuznetsova, a personal trainer and group program trainer at the First fitness club, a candidate for master of sports in artistic gymnastics and a nutrition specialist, answers these and other questions. Start with nutrition

Whatever group programs you choose, you need to be clear that when you start training, your nutrition must undergo changes. Adjust your schedule wisely. It is necessary to eat before and after training.

So, two hours before training you need to eat slow carbohydrates with protein and vegetables. This could be rice, buckwheat with meat, fish or chicken and salad or stewed vegetables. A glass of kefir before training or a light salad will not give you strength - and you will not be able to withstand the load, and you will also harm yourself and will not lose any weight. Eating before your workout should energize you and give you the strength to perform at your maximum for 55 minutes and get your metabolism going. You don’t need to drink water before training, wait two hours and drink as much as you need during the workout.

Then we don’t drink again for two hours and eat about the same as before the workout in order to replenish our strength and prevent our muscles from breaking down. Why so strict with water? The fact is that a fat cell is 80 percent water, and by abstaining from liquid for two hours before and after, we force the body to lose fat, depriving it of nutrition.

You should also remember that nutrition depends on the time of training. If your lesson is in the morning or afternoon, then we proceed according to the principle indicated above; if you train in the evening, then before you eat a full meal, and after that you allow yourself something light, for example low-fat cottage cheese or kefir, something definitely protein.

Where to begin?

The best choice for beginners today is hot iron. This direction involves working with a mini-barbell to rhythmic music. By exercising, you will be able to lose extra pounds, develop a certain endurance, become stronger, and you will have a beautiful figure. Hot iron helps to tighten your figure and tone the muscles of the whole body.

The secret is that linking exercises to rhythmic music allows you to control a certain heart rate, which puts you in an effective fat burning mode. It also helps speed up your metabolism. In this system you will learn basic barbell movements: deadlifts, squats, barbell rows and bent-over rows. These are basic exercises of a global nature. They are figure-building, as they involve 2/3 of the muscles of the whole body and help to work out 70% of our body, calories are burned very quickly, and you get rid of excess.

It should be remembered that in the first month your body will get used to the loads, and already in the second and third months you will see results. First, the volume will go away, and then the weight will creep down, only under the condition of at least three workouts a week and proper nutrition. Clothing should be breathable, comfortable and does not restrict movement, and sneakers should support the foot.

Having gotten used to the load and having developed a certain endurance, you can switch to hot iron 2, and then switch to iron cross. Here you work not so much to music, but according to a specific plan. The movements are more complex and the exercises are more difficult, and the weight is selected for each individual.

TBS and Best Fit

The group training system has long undergone major changes. This is because there are more and more people practicing, the requirements for group training are increasing, and, having achieved a certain level of preparedness, students want to move on.

Thanks to all this, such trends as TBS and Best Fit emerged.

TBS (Total Body Shock) is an explosive workout for advanced and endurance athletes. You work with weights from 5 kg, use barbell plates, dumbbells and kettlebells. The point of the workout is to stretch the muscles as much as possible and sharply contract them under the influence of your own body weight and additional weight. This is simply a colossal calorie burn in one workout. Three minutes of doing one exercise without rest and to the rhythm of catchy music gives a very positive effect and has a beneficial effect on the figure. At the same time, coordination, strength, endurance, speed and flexibility develop. This workout includes completely different movements than hot iron, as well as serious cardio load.

Best Fit is the latest effective workout, including a mix of high-intensity cardio, power yoga, and athletic exercises. This functional interval training consists of a variety of exercise blocks with progressions and modifications.

Work here is carried out only with the weight of your own body. It is believed that for maximum fat burning, interval training is most effective, since it alternates blocks of strength and cardio exercises. Such alternation speeds up your metabolism and, as a result, activates the processes of processing fat deposits into movement energy.

Best Fit circuit training is very similar to those used in the CrossFit system, they are divided into certain blocks and work muscle groups such as the muscles of the legs, core, abs, and end with a stretching block.

Body Balance

If you have problems with the spine, then all of the above, unfortunately, is contraindicated for you, since hot iron and total boy shock imply serious loads on the intervertebral discs. The body balance system will suit you. This direction combines disciplines without cardio load, such as Pilates and callanetics.

Pilates is a system of physical exercises in the rhythm of calm breathing, developed by the German Joseph Pilates during the First World War. It was originally intended for the rehabilitation of prisoners of war and bedridden wounded. Then this gymnastics was adopted by injured ballet dancers. Soon Pilates schools began to open in Europe, and for many years this healing technique was considered the privilege of the richest, most successful and famous. And only about ten years ago Pilates became known in Russia.

The Pilates method emphasizes the interaction between the mind and body when performing exercises. All exercises minimize stress on the joints and spine. Performing Pilates exercises is accompanied by concentration on the breathing rhythm, correct execution of the exercise and awareness of the effect of each exercise on a particular muscle group.

Pilates strengthens your abdominal muscles, improves balance, improves coordination and reduces stress. Pilates exercises are safe and suitable for all ages.

Callanetics is a special system of static movements and stretching exercises that causes muscle activity and allows you to burn a huge amount of calories, equal to 4 hours of aerobics. Callanetics is a set of 29 static exercises based on yoga asanas. When performing these exercises, all muscles are used simultaneously, and with regular exercise, metabolism accelerates, so callanetics is an effective and quick way to correct your figure. In addition, this set of exercises can help in the fight against osteochondrosis, pain in the cervical and lumbar spine. Everything goes smoothly and smoothly. A good figure is guaranteed, and you can also show off your flexibility and endurance.

Any training will cost you around 200 rubles when purchasing a subscription, which is very inexpensive. Your trainer will always be happy to tell you how to eat and select the right load for you. A good mood is guaranteed, because there is a spirit of teamwork and encouraging comments from the coach. Whatever you choose, you should remember that you need to exercise regularly and do not forget about nutrition.

Reasons for the popularity of the three-day split

For 9 out of 10 average heavyweight athletes who live a fast paced life and find time to maintain good physical shape, a training program for gaining muscle mass 3 times a week is always preferable. It is perfectly balanced because 3 days of training is not too much, but not too little either.

At the same time, you can live life to the fullest and focus on other responsibilities without the risk of becoming a permanent resident of the gym

You'll find it easy to stick to this program, so you won't miss too many workouts (which is crucial for muscle growth). But the key factor in the productivity of this complex is the ability to select the most optimal combination of the six largest muscle groups for each training day

This complex is also notable for the fact that a 3-time visit to the hall fits perfectly into the work week. So, you can train your chest and triceps on Monday, your back and biceps on Wednesday, and devote Friday to pumping up your shoulders and legs. See how simple it is. You don't even need to write anything down to remember the sequence.