20 best fitness tips of all time Part 1

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Results from a survey of the most respected fitness experts. This top includes only the most proven and time-tested information about a healthy lifestyle: how to quickly lose weight, recover from diseases and get in good physical shape.

You've probably heard thousands of different tips on how to quickly lose weight, recover from diseases and get in good physical shape. Dozens of trainers promote the latest methods and technologies of a healthy lifestyle, some of them directly contradicting each other. How not to get lost in this sea of information?

Livestrong.com interviewed some of the most respected fitness experts to come up with a list of the most helpful tips.

1. Replace Calm Cardio Workouts with Interval Workouts

The road to a slender and strong body bears little resemblance to a long monotonous walk. The best effect is high intensity bursts interspersed with slow, calm loads for recovery. In 15 or 20 minutes of interval training, you can burn as many calories as in an hour of regular training. And, unlike regular activities, interval training is effective even after the session is over.

2. Pay attention to the internal muscles in each session

Many people focus only on selected muscle groups, overlooking everything else. However, the human body consists not only of cubes on the stomach, no matter how beautiful they look. A huge number of internal muscles are hidden from our view, but they are necessary to protect internal organs and the spine from injury, maintain the body in an upright position, and so on. Therefore, pay attention not only to specialized, acting on isolated groups of muscles, but also to complex exercises that exert a load on the whole body. Isometric exercises are especially good for this.

3. Replace machines with free weights

The simulators are designed in such a way that you have to move a given weight along a certain path. However, if you are too short or too tall, your arms or legs are not as long as the average majority, then such exercises will not organically match your physiology, which can lead to a lack of progress or even injury.

Replacing the machines with exercises with dumbbells or a barbell may be more suitable for your body and will help load even those muscle groups that are inactive on the machines. And sometimes even a simple towel can help you out.

4. Don't slouch

Unfold and lower your shoulder blades as if you had put your hands in the back pockets of your jeans. This will not only help you improve your results, but it will also protect you from injury. This position allows you to more correctly perform pull-ups, fully engage the pectoral muscles during push-ups, and maintains the correct position of the body when squatting. Also, don't forget about special exercises for the spine.

5. Increase the range of motion

Adding more stress to each repetition and increasing the overall effectiveness of the workout will help lengthening the trajectory of movements performed with each repetition of the exercise. Sit down a little deeper, with push-ups, stop literally a centimeter from the floor, pull up not to the chin, but to the chest. Get more out of every move and your body will thank you.

6. Do each exercise as quickly as possible

Slow exercise is best used only as an additional load. In the main part of the lesson, you should strive to complete each exercise as quickly as possible, whether it be pull-ups, push-ups, jumping or doing weights. Even if you can't do it really quickly at first, the effort you put in will teach the muscle fibers to contract faster, which will make your body more athletic.

7. Use more complex exercises

There are a large number of specific exercises designed to develop individual muscles. However, unless you are a bodybuilder capable of spending long hours in the gym, then it may be preferable to use exercises that load several muscle groups at the same time.

For example, squats will help to work not only the legs, but also the back, the barbell deadlift will load the biceps and back, and the bench press develops the triceps and chest.

8. Change your grip

In very many exercises, it is enough to slightly change the grip so that it opens from a completely different side. For example, with pull-ups, push-ups, many barbell exercises, you can place your arms wider or narrower. Such a slight change allows you to work out previously unused muscle fibers, and in addition to diversify your workout.

9. Try to load only one side

Since our body always strives for balance, the use of asymmetric loads will force those core muscles to work, which cannot be reached in the usual way. Try doing exercises with only one dumbbell or exercising on machines using only one side of your body. A bit unusual advice, but sometimes it works.

10. Do push-ups

Push-ups are one of the greatest exercises. Their correct execution can be described in just one phrase: keep a rigid, straight line from the top of the head to the very heels in each phase of the exercise. With this in mind, you should not round your back, sag at the waist, or bulge your pelvis. The main value of this exercise is that it uses the muscles of almost the entire body. Different types of push-ups will help you load and work well a variety of muscle groups.

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