How to peel your face at home. Masks for normal hair at home

For every girl and woman, the condition of the hair plays a major role. Healthy hair is an adornment that, alas, not everyone can boast of. Nowadays, hair treatment is a necessary procedure for women. In this article, we will tell you about hair care, how to maintain its beauty and health. In the article you will find out what decoctions and masks can be used for normal hair.

Signs of normal hair

1. Normal hair is thick and elastic in length.
2. They are shiny and have a uniform color.
3. Normal hair is easy to comb without difficulty in styling.

How to properly care for normal hair

Hair care includes several stages: washing, rinsing with decoctions of herbs, moisturizing with masks (oil mask or egg mask) and further impact on your hair. Many women use folk recipes and folk remedies to care for their curls.

1. In order not to disturb the structure of each individual hair and scalp as a whole, it is enough to wash the head once a week.
2. Before washing, it is advisable to thoroughly comb the strands, and slightly dilute the shampoo with water.
3. It is necessary to wash off the shampoo with warm water, since cold or ice curls begin to deteriorate.
4. After washing, it is recommended to rinse the strands with clean water or use a decoction of herbs. Most of these rinses can be made at home. For example, one of the simplest is considered to be a decoction of burdock and nettle leaves. The herbs are poured with boiling water and boiled for ten minutes over low heat. You can also rinse your hair with chamomile infusion. Rinse your hair immediately after washing.

Masks for normal hair at home

To make the curls look well-groomed and healthy, you must periodically use masks. The mask should be chosen depending on what result you expect - shine, strengthening, moisturizing. Please note that homemade masks are much safer than commercially available ready-to-use mixtures. When preparing the mixture with your own hands, you know that there are no harmful and dangerous components in its composition. This can save you the risk of allergies and other troubles. Oils are often found in most recipes. It is best to use olive oil, coconut oil, burdock oil, and castor oil.

For growth

Ingredients:

• ground red pepper 40 gr.;
• honey 225 gr.;
• vitamins A and E in liquid form, 1 ampoule.

Preparation:

First, warm up the honey, add red pepper to it and mix. Vitamins are added as desired. Apply the mixture to the roots, wrap it with foil and a towel. It is not recommended to keep the mask for more than thirty minutes.

From falling out

Ingredients:

• yolk 4 pcs.;
• gelatin 20 gr.

Preparation:

Mix gelatin with yolks, put in a warm place for a while. Once the yolks are swollen, the mask is ready for use. We rub the mixture into the roots and hold for twenty minutes, rinse with water.

To add shine

Ingredients:

• food gelatin 10 gr.;
• warm boiled water 40 ml;
• balm 20 ml.

Preparation:

First, dissolve the gelatin in warm water and carefully alter. There should be no lumps. After that, add the balm. We distribute the finished mixture along the entire length of the curls, wrap the head with a film and a towel. We hold the health mask for an hour.

For fine, normal hair

Ingredients:

• burdock oil 70 gr.;
• honey 60 gr.;
• yolk 2 pcs.

Preparation:

Heat the honey, mix with the yolk and butter. Rub the finished mixture into the scalp, wrap the head with foil and a towel. We hold the mask for half an hour.

With castor oil

Ingredients:

• castor oil 10 ml;
• gelatin 25 gr.;
• sandalwood ether 4 drops.

Preparation:

We heat up the castor oil and fill in the gelatin. We mix gently, without lumps. Warm up a little, add ether. We distribute the mixture along the entire length, wrap in a film, warm up a little with a hairdryer. We keep this mixture for 40 minutes.

Moisturizing mask with olive oil

Ingredients:

• olive oil 20 gr.;
• glycerin 3 gr.;
• apple cider vinegar 2 gr.;
• egg 1 pc.

Preparation:

We heat the oil, add vinegar. Leave the mixture to cool. While it cools down, beat the egg. When the mixture is barely warm, pour in the egg. Apply the mask along the entire length, hold for an hour.

Nourishing mask with mayonnaise

Ingredients:

• rye bread pulp 1/4 loaf;
• warm cream or milk 50 ml;
• yolk 1 pc .;
• honey 30 gr.;
• mayonnaise 12 gr.

Preparation:

Soak the bread pulp in cream or milk, leave for half an hour. After the pulp swells, squeeze it out a little and turn it into gruel with a fork. Add yolk, honey and mayonnaise to the resulting mixture, mix. Apply the mass along the entire length, hold for 120 minutes. Wash off with warm water.

Revitalizing yeast mask

Ingredients:

• dry yeast 2 gr .;
• water;
• honey 60 gr.;
• kefir 125 ml.

Preparation:

Soak yeast in warm water, leave for 45 minutes. After the time has passed, add honey and kefir. Knead thoroughly. Rub the resulting gruel into the roots. We keep the mixture for 60 minutes.

Kefir mask for thickness and volume

Ingredients:

• kefir 25 ml;
• sour cream 12.5 ml.

Preparation:

We distribute from roots to ends. We hold the mask for two hours.

Mustard mask for normal hair

Ingredients:

• mustard powder 10 gr.;
• kefir 250 ml;
• yolk 2 pcs.

Preparation:

Mix mustard powder with kefir, pour in the yolk. Mix thoroughly. Apply to the roots, rubbing into the skin. We hold for 35 minutes.

Firming mask with honey

Ingredients:

• honey 115 gr.;
• egg 2 pcs.;
• olive oil 70 gr.

Preparation:

Beat the egg, mix with olive oil. We heat the honey, let it cool to room temperature, pour in the butter-egg mixture, stir. Apply boldly to the head. We keep the mask for 65 minutes.

Egg mask for normal hair

Ingredients:

• yolk 1 pc .;
• water 10 gr.;
• cognac 12 gr.

Preparation:

Mix water with cognac, add yolk, stir. Distribute the resulting mixture over the entire length, hold for half an hour.

Anti-dandruff mask

Ingredients:

• apple cider vinegar 250 ml;
• green tea 4 tbsp. l.

Preparation:

We brew green tea and pour in vinegar. We distribute the mask over the scalp and wrap ourselves in a towel. We hold for 45 minutes.

As you can see, there are many recipes. We have covered only the most commonly used masks for normal hair, which do not take much time to prepare and will not be expensive in terms of cost. We hope that our article will help you in caring for your hair.

You do not have enough time to visit the gym, but have a great desire to play sports and keep yourself in shape? It doesn't matter, because you can build your muscles without iron, using your own weight as a weight.

Cons of home workouts without iron

The main disadvantage of home workouts is, of course, the lack of special equipment. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

Do you want to lose weight? Then these articles are for you

Another important point is that experienced coaches and seasoned athletes are always present in the gym, who can tell you whether you are doing the exercise correctly, what your mistakes are, and correct it in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes yourself.

If you have not been involved in sports before, then in order for the absence of "senior comrades" not to affect the results of your training, you should be extremely attentive to the performance of each exercise. It is ideal to read special literature, or even watch videos demonstrating the correct implementation of the exercises.

Finally, the reason many people think home workouts are doomed to fail is because of reduced motivation. In the hall, you constantly see those who have already achieved success, and you strive to do the same.

In addition, there is a constant atmosphere of competition and camaraderie in the gym, which gives you incentives during your workout.

Bodyweight exercises at home

Bodyweight exercises can initially act as preparatory to basic barbell exercises, but over time they turn more into an aerobic exercise and into a load that can only maintain the current shape. The muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumping. And in order to start the mechanisms of "tune-up", we need to include something more serious into our program.

You won't be able to pump up your legs without iron. You cannot build shoulders without iron. The maximum you can make them more resilient.

Nutrition nuances for home workouts

Correctly structured nutrition is what successful training is based on, including home training. If you decide to seriously take up training, then you must radically revise your diet.

First of all, remove fast food and fast food from it - if, of course, you were previously fond of this. It is also undesirable to eat fried foods, give preference to boiled or baked ones.

If you are exercising for weight loss, then it is important to exclude fast carbohydrates from your diet - sweets, pastries. What you eat should consist of slow carbohydrates (any kind of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). It's a common mistake to try to eat fewer carbohydrates in principle, because they are the source of our energy for training.

The diet should be structured so that you have about 5 meals - but do not overeat. It is better to eat carbohydrates in the first half of the day - until 15.00, but protein foods - in the second. The ideal option for a "snack" before bedtime would be regular cottage cheese.

Useful information for losing weight

If your goal is to gain weight, then protein foods should be included in every meal. It will not be superfluous to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.

Otherwise, the principle of nutrition is the same as for those who lose weight - the balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.

Iron Free Exercise Program

How to build up at home: a program from StyleFitness

Monday:

• Pull-ups

You can perform pull-ups with a wide grip, both for the head and for the chest, or even combine them. The grip width should be such that the forearms at their highest point will be parallel to each other, in other words - perpendicular to the floor.

It is very important to keep the shoulder blades brought together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, no weight, the rest time between sets is 3 minutes.

• Squats

We put our feet shoulder-width apart or narrower. The back slope should be approximately 45 degrees, but not lower. The lowest point of the thigh when squatting should be parallel to the floor or even lower. Squats are recommended with light dumbbells.

We perform 25 repetitions of 8 approaches, each week increasing the repetitions by 2 more times.

• Push ups

When doing push-ups, try to keep your legs and back straight so that they are in a straight line. With your arms wide apart and your elbows as wide apart as possible, your chest muscles work best. That is why the maximum load falls on the shoulder joints. Please be careful.

Push-ups from the floor with a wide grip should be performed 20 times in 5 sets, and every week the number of repetitions should be increased by 2 times.

• Burpee.

This exercise should be done for the maximum number of repetitions in 5 minutes.

• Bridge

Lie on your back with your knees bent and your feet about 20 cm from your hips. The legs should be shoulder-width apart, and the arms should be slightly bent at the elbow. Pushing off with both arms and legs, with a tense press, gently lift your hips up so that your back is arched in an arc.

Do the bridge 10 times, trying to keep your arms and legs as straight as possible.

• Tabata "Plank".

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets with no more than 10 seconds of rest between them.

Wednesday:

• Tabata "Push-ups".

We take a position with an emphasis on the knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We carry out 8 approaches.

• Tabata "Squats".

At a fast pace, with arms extended forward and pulling the pelvis back, we squat for 20 seconds. We do 8 sets, rest time is 10 seconds between sets.

• Plank.

The position of the body should be like for push-ups and with an emphasis on the socks. We carry out 3 approaches, to the maximum.

• Tabata "Burpee".
• Bridge.

With the arms and legs as straight as possible, we perform this exercise 10 times, trying to linger in the position for a while.

• Tabata "Plank".

We try to stay in this position for at least 20 seconds. You need to do 8 repetitions at 10-second intervals.

Our skin is constantly and systematically renewed.

Within 24 days, new cells that have appeared under the layer of the epidermis turn from fresh into keratinized scales and die off.

They need to be removed and a scrub will help to do this.

Facial scrub at home: indications and contraindications

Scrubbing as a skin cleanser has its pros and cons. For the health and preservation of a youthful appearance of the skin, it is necessary to remove its stratum corneum at least once a week. This is no longer a living layer of the epithelium, so it has no benefit.

After its application, the skin is actively saturated with moisture, which it needs so much, the cells begin to renew itself much faster, the pores will be significantly reduced, and the skin will acquire a healthier color. You can buy it at a cosmetics store, or you can prepare it yourself at home.

You need to do this cleaning no more than twice a week, otherwise the skin will become thinner and hurt.

Homemade facial scrubs are most beneficial because they contain natural ingredients of your choice.

In the process of scrubbing, the particles that make up the composition can have an irritating effect if there are microcracks or wounds on the face, and if there are foci of inflammation, then spread the infection to healthy areas of the skin.

Thus, the scrub cannot be used if:

The skin is thin and sensitive to coarse particles;

Capillaries are located close to the surface;

There is an unhealed wound or microcrack on the treated area;

There are foci of inflammation.

Scrubbing is considered a means of deep cleaning of the skin, so if you have at least one factor in which this procedure is contraindicated, do not carry it out. Otherwise, instead of benefit, you will cause great harm to your skin and will restore it for a long time.

Home scrub: recipes for dry to normal skin

Here are some homemade scrub recipes for dry and normal skin:

Radiance for dry to normal skin.

For cooking, you will need to grind 50 gr. coffee beans and 50 gr. rice separately. Mix one teaspoon of ground coffee with the same amount of rice flour and dilute with milk or 1 tbsp. a spoonful of sour cream. Stir the mixture and massage your face with it for 1-2 minutes and do not rinse, leaving it on your face for another 5-7 minutes.

"Fruit sleep" for dry skin.

Mix a tablespoon of mashed banana with the same amount of applesauce. Add a teaspoon of honey and the same amount of cream. Pour 1 tbsp into the resulting mixture. a spoonful of sugar, stir and apply on the face. If the honey is old and candied, then it can be melted in a water bath. Be careful, honey must not be heated above 40 ° C, otherwise vitamins will evaporate and only useless sweet water will remain.

The Lost Island for all skin types.

Mix a tablespoon of chopped coconut and non-fat sour cream with 1 teaspoon of sugar. Such a scrub is not prepared for storage - the sugar will dissolve, so it should be used immediately.

Whitening for dry skin

It contains one tablespoon of honey, lemon juice and olive oil mixed with one teaspoon of ground coffee beans. This combination of ingredients gently whitens and evens out skin tone.

"Kefir" for dry and normal skin

Mix one yolk with 100 gr. fresh kefir. In the resulting mixture, stir in 1 tbsp. tablespoons of grated oatmeal. This is a scrub mask, so after cleansing your face, you can leave it on for 30 minutes.

"Delicate" for dry and normal skin

You will need 50 gr. not fatty cottage cheese or curd mass, 1 tbsp. a spoonful of sour cream and 50 gr. buckwheat, which is pre-grind in a coffee grinder to the finest possible state. Mix everything and can be applied to the skin.

Thanks to buckwheat flour, this mixture will especially delicately cleanse the skin of the face, making it velvety and tender.

"Tenderness" for dry and normal skin

On a coarse grater, grate one apple and drain the excess juice without squeezing the pulp. Grind 1 tbsp in a coffee grinder. a spoonful of rice cereal to a state of flour. Mix a teaspoon of honey with applesauce and chopped rice flour.

Use this scrub if you have normal skin. Or if you have dry skin, add 1 teaspoon of olive oil to the mixture. It will saturate the skin with vitamins and give it a healthy look.

"Nutty" for dry skin

For cooking, you need 100 gr. fatty yogurt without additives and 10 gr. three types of nuts. Hazelnuts, peanuts, and cashews are best. Chop the nuts into small pieces about 1 mm in size. and stir in yogurt. Let the mixture sit for 7 minutes and can be used. Allow your skin to be saturated with life-giving micronutrients and do not rinse it off for 15 minutes.

Home scrub: recipes for oily and combination skin

If you have oily or mixed skin type, then the composition of the face products should not contain high-fat ingredients. Otherwise, the oily skin will increase. As a result, the pores will enlarge, and not a beautiful shine will remain.

"Berry" for mixed skin types.

Mix a tablespoon of wheat flour with the same amount of black currant and mix well. Then add a teaspoon of cream and the same amount of chopped walnuts. The scrub is rich in vitamins and minerals, nourishes the skin and gives it a healthy glow.

Oatmeal for oily and combination skin.

You will need two tablespoons of chopped oatmeal and 150 grams. milk. Flakes are poured with milk and infused for five minutes. The product is applied with light rubbing movements and is not washed off for 6-8 minutes. The skin massaged after the scrub will better nourish the beneficial elements found in oatmeal and milk.

The crushed oatmeal in the scrub works very gently and delicately, so this is the only cleaning method that can be used if your skin is thin and dry.

"Summer" for oily skin.

One fresh cucumber needs to be grated on a coarse grater. The cucumber is a very watery vegetable, so you need to drain the excess juice, but not squeeze it out. Add one teaspoon of salt and sugar to the resulting puree. You need to use immediately, until the sugar and salt have dissolved, and then do not rinse for 15 minutes. After this scrub mask, the skin looks much better after the first application.

"Soda" for oily and combination skin.

2 tbsp. tablespoons of starch mixed with 1 tbsp. a spoonful of soda and 1/3 cup of milk. This scrub can be used as a mask and left on the skin for 15 minutes, and then rinse off with water.

Soda has antibacterial and emollient properties. As part of the scrub, it will act in a double force: firstly, it removes the fatty film from the skin surface, removes the greasy shine, and secondly, the abrasive particles will deeply cleanse the pores from acne and other types of impurities. After such a scrub, only thanks to baking soda, enlarged pores shrink significantly.

For a good complexion, a Citrus Breeze scrub for oily skin is made.

It includes 1 tbsp. a spoonful of grated orange peel is mixed with the same amount of any cosmetic clay and 1 teaspoon of baking soda. Everything is diluted with water to the state of thick sour cream and applied to the face with light circular movements. You do not need to wash off the mask until the mask is completely dry and do not break it off, but gently rinse it off with water.

To achieve a moisturizing effect, use a scrub with the addition of cinnamon for oily and combination skin.

The proportions of the ingredients are as follows: 2 tbsp. tablespoons of ground oatmeal are mixed with 0.5 teaspoon of cinnamon powder and 1 teaspoon of baking soda. The mixture is poured with water until a consistency similar to thick sour cream. After use, the scrub can be used as a mask and do not rinse for another 15 minutes.

If you have a mixed or oily skin type, then the "Shine" scrub should be diluted with yogurt or kefir.

If you change the yolk to protein in the Kefirny scrub, then it will be used for oily and mixed skin.

Home scrub: secrets to use

There is a list of rules for applying scrubbing, which should be followed in order not to harm the skin of the face:

Before use, you should thoroughly steam the skin, you can make a steam bath using natural herbs, for example, chamomile or sage;

The ingredients of the scrub should be selected so that they suit your skin type, otherwise it can only make things worse;

Rub in the scrub with gentle massaging movements to avoid discomfort;

After cleaning the skin, you cannot go outside for 2 hours, so it is best to carry out this procedure before bedtime;

It is necessary to very carefully monitor the reaction of the skin to this or that ingredient and, if the slightest discomfort occurs, immediately rinse off the scrub with water. If this is not done, the skin reaction can be different, ranging from redness to a more serious allergic reaction.

Some ingredients such as honey or banana can cause allergic reactions, so a little test should be done before use. Spread the ingredient you doubt on the back of your hand and wait 15 minutes. If no reaction occurs, you can safely use them in a homemade facial scrub.

After each cleaning of the face with a scrub, it should be washed off correctly. This is done first with hot water, and then with cold water, then you can repeat it. Such a contrast shower acts as an exercise on the skin and pores. They expand from hot water, and from cold water they narrow. After the systematic application of this method of washing, the skin is kept in good shape, looks more toned and healthy.

Many people are interested in how to build muscle at home. Proper training helps to achieve a good result. If you are just starting to swing, decide on the main goal of the class. Beginner athletes make a lot of mistakes. They strive to develop strength and build muscle, but training does not bring results.

A common mistake is a huge amount of exercise, while training involves small weights. The essence of the mistake is that this approach does not build muscle. Growth is not due to the amount of exercise, but to increasing weights.

• Constant lifting of heavy loads forces the body to build muscle mass, which allows it to cope with increasing loads.
• You can use light weight and do a lot of exercise. This approach develops endurance. Muscles in volume increase insignificantly.
• Increase the work load correctly. Do not change your exercise technique or train without first warming up.
• Do multiple exercises for proper muscle growth per muscle group. Perform the first basic exercise with a barbell, doing several sets of 5 reps.
• The second exercise is focused on a versatile and deep study of muscle fibers and muscle energy training. Perform with dumbbells, no more than 4 sets of 10 reps.

The right amount of exercise along with increased working weight, adherence to technique and a good warm-up will help to make the body beautiful.

List of exercises to train at home

Novice athletes pump muscles at home. Those who have achieved good results, realize that it is impossible to stop and go to the gym, since home loads are not enough.

1. Exercises for the chest... The floor push-up is the best exercise for the pectoral muscles. Perform with arms wide apart. If you do fifteen reps in one approach, increase the load. On the back, you can put on a backpack filled with heavy things.
2. Bars are great for chest muscles. If your strength deserves the best, do push-ups on stools with your legs extended forward. So it will turn out to lose weight and undergo preliminary training.
3. Exercises for the back and shoulders... You will need a horizontal bar. Pull up with a wide and reverse grip. Pull-ups put stress on the deltoids and biceps.
4. You can train your shoulders at home with two 20-liter water bottles. Raise them in front of you or spread your arms to the sides. The main advantage of such sports equipment is changing the level of load by adding or reducing water.
5. Such bottles will also help in swinging the biceps. In a standing or seated position, bend your arms to simulate a dumbbell exercise.
6. Triceps and Abs Exercises... Triceps are trained with regular push-ups with a narrow grip. If the number of repetitions has reached 15, the load must be increased.
7. The press is easy. Lie on your back and in a supine position raise your legs up. Perform the exercise until a burning sensation in the abdomen appears.
8. It's harder to pump up your legs at home. I suggest exercises from the school curriculum - squats and a pistol.

Train hard twice a month. Increase the load with each subsequent workout.

Exercises for back muscles

An inflated back looks amazing, protects the spine, makes everyday life easier, and maintains correct posture.

• It is better to train the back separately from the chest. As a result, all the energy will be spent on working out the back muscles. This kind of training is more effective.
• The biceps are actively involved in back-oriented exercises. Swing them after the back. You can also include your forearms in your workout. The forearms are characterized by enviable endurance and participate in all exercises. Therefore, subject them to a tough study no more than once a week.
• Learn to feel the effect of your workout. Make sure your muscles have recovered before going to the gym.
• If you want to increase your strength, pay attention to special sports supplements - arginine, creatine and amino acids. It is enough to include sports nutrition in the diet.

Be sure to set a goal before starting your training season. It plays the role of a kind of beacon, to which you are getting closer every day.

Video Tips

The human hand consists of the forearm, biceps, triceps and many small muscles, each of which is actively involved in the work of the hand.

1. Exercises that involve curling the arms will train your biceps. We are talking about bending the arms with dumbbells or a barbell, pull-ups on the horizontal bar and deadlifts oriented to the back muscles.
2. If in the process of training the arms are extended, the triceps are trained. This effect is achieved by bench press, parallel bars, push-ups from the floor.
3. Exercises, during which you have to hold sports equipment with your hands, are focused on the forearms.

Important rules

• I have never seen an athlete weighing 70 kg, whose arm circumference exceeds 37 cm. Only big people can boast of big and powerful arms. Therefore, it is necessary to swing the whole body, paying particular attention to the legs.
• Pull-ups, rows and presses put a titanic load on your arms. Do not overdo it with the number of sets and the weight of the sports equipment. Otherwise, the ligaments will be damaged, which take a very long time to heal.
• If your goal is to make your arms big, achieve decent results in basic exercises. It's about push-ups, pull-ups, barbell rows, and deadlifts.
• Big hands are an attribute of people with strong forearms.
• A punching bag will help to strengthen and strengthen your arms. By striking this heavy sports equipment, you will make your hands confident, strong, and dexterous. Working with this shell involves the use of elastic bandages and shell gloves. Otherwise, you may injure your joints or dislocate your fingers.
• When swinging your arms, be guided by the physiology of the muscles. Triceps differs from biceps in a large number of white fibers. Therefore, he is trained with large weights that develop strength.
• When working with a barbell or other apparatus, mentally imagine how the biceps increases in size. Thanks to this training secret, some athletes manage to go beyond average.
• If you experience any discomfort in the wrist area during exercise, stop it.
• Perform exercises clearly and accurately. If you are working with a barbell, the hands should receive the main load. You cannot help them with your body.

Make a program and practice it. Get in the habit of keeping a journal to record your results and track your accomplishments.

Exercises for the muscles of the legs

The strongest and largest muscles in the body are the muscles of the legs. Regardless of where you train, you need to eat properly and in a balanced way. Otherwise, all exercises will be ineffective and meaningless.

1. Squats daily will help make your legs more muscular. At first, squat on two legs, after a month or more, switch to more complex exercises.
2. During the exercise, keep your back straight, do not lift your heels off the floor. For the sake of balance, it is recommended to hold on to the support with your hand.
3. After squatting, switch to a skipping rope. This simple projectile develops leg muscles and increases endurance.
4. Leg press will help to pump up the internal muscles of the legs. Sit on the machine with your feet shoulder-width apart and spread your toes slightly to the sides. During the exercise, the back should be completely attached to the back of the seat.
5. A good exercise is provided for training the back muscles. Put a barbell on your shoulders and stand with it toes on the bar. First, pull yourself up on your toes, then return to the starting position.
6. Develops muscles by running.
7. The upper muscles will be worked by the hook machine and other exercise machines focused on leg extension.

Video training for legs

How to swing your neck

Everyone needs a strong and pumped-up neck. First of all, such a neck will improve the appearance of the wearer. She is able to protect the spine from damage.

If you sign up for a gym, an experienced trainer will suggest competent neck exercises, offer a wide range of simulators and many effective techniques.

According to experts, constant exercises with a small load are much more effective than non-systematic exercises with a full load. Working with light weight does not exempt you from the obligatory warm-up before the main workout.

Exclude jerks from classes, and the desire to accelerate is not encouraged. Perform each exercise accurately and smoothly. The complex consists of 5 exercises, 15 sets each. Calculate the load so that you have enough strength for everything. Be prepared that your first workouts will seem daunting.

2 groups of neck exercises

• First group: exercises for the use of strength resistance. Sports equipment and attributes are not needed. Simple exercise: clasp your fingers and grab the back of your head. Pull the head to the ground, and create resistance with the muscles of the neck.
• Second group: exercises using sports equipment. Resistance bands, kettlebells, pancakes. A special device is required to accommodate loads.

Exercises

I will describe several popular exercises. You can choose several of the most convenient options.

1. Head bends against the resistance created by the palms. Do the bends back and forth.
2. Put your hands on the jaw and create resistance to the turns carried out by the head.
3. Perform the exercise in a supine position with a device made of belts and weight. Put it on and move your head. Select the optimal load by changing the load.
4. On the head, strengthen a string bag with a load, sit on a chair or chair with a back. Fasten the belt to the forehead. Tilt your head back and swing it down and up.

The neck is a fragile part of the body. The muscles in this area are trained with extreme caution.

You can always look at how the fire burns, the water flows and the girl crouches
(c) someone from the audience

Yesterday I went to training after a 1.5 month break. Did full body (completely all muscles in 1 workout). I remembered that I should write an article about how.

With the pumping of your body, things are exactly the same as with the pumping of the site in the search engines. There are a lot of different opinions, approaches, theories and myths here. Each jock, like a webmaster, has his own personal experience. And, looking back at him, he can assert something. And he can argue endlessly with other jocks (who have their own experience) about what is right and what is not.

Therefore, I declare that this article is not the ultimate truth. Only my experience is described, taking into account physiological data, some initial parameters.

Why did I even decide to pump up

It all started, in fact, a long time ago. In my student years, living in a hostel, my classmates and I, as it happens at times with everyone, suddenly decided to move away from the booze a little and get pumped up. Moreover, the "rocking chair", consisting of one barbell (there were a lot of pancakes), bench press and ten dumbbells, was located on the 1st floor of the hostel. The exercises were shown to us by a comrade who was more experienced in these matters. In general, we went for six months. We made all possible mistakes, ignored the advice of others, we ourselves know! At the same time, there was almost no food, but they did not deny themselves beer. What are the results here ...

Next was the army. There was time for demobilization and I wanted to pull up a little physical training. A samovar bar made of links of a tank caterpillar, 2 dumbbells, a horizontal bar and parallel bars - that's the whole poor set for a soldier. 3 months of such unplanned "swing" changes in the body have not been made.

And now, about 2 years ago, I wanted myself to have a press like I once had at the age of 16, when I was skinny and had just started to abuse alcohol with chips. Then the press stood out well.

I downloaded the course "Smart press training" by Vasily Ulyanov. I did a little work. I liked the fact that in addition to the press, information was given on the development of muscles in general. I realized that just pumping up the press is not a good idea. You need to pump the body.

Then I downloaded the course "3 weeks of killing home workouts" and started doing it. it was creepy to go to the rocking chair. " And how there, and what there, I will come, and there are only pitching, they will laugh at me"- familiar? And now, six months later, for the first time ever, I saw at least some results from classes. But then there was a move to another city, work, somehow abandoned everything, forgotten.

Somewhere in six months later, I decided to go to the gym. I managed to go through only 2 months, and then quite suddenly bought a ticket to Tai for myself and flew away to warmer regions.

There were a lot of mistakes at every stage. The main mistakes, in my opinion, were: unplanned exercises, wrong technique, ignoring some basic elements (did not do legs and deadlift), a desire to pump some one part of the body (arms / chest / abs), nutrition.

And only half a year ago I managed to be quite effectively in the hall. And the results, though not impressive, were achieved.

Is it possible to pump up at home?

Can! But you will grow many times slower than if you trained in the gym! At home, in any case, you can't find the right weight, it's hard to progress. Do not be afraid of the audience, no one will laugh no matter how you come there. And you can also stare completely at the fitonyash (sometimes it seems that some of them go for it!), Just put on your pants more loosely:

Should I go to a coach?

If you are a complete beginner, it is worth it. Ask anyone who started out on their own and they will say, "If I had trained with a coach, the results would have been better." It is available and will show by example what exercises to do and, most importantly, how to do them correctly! A good trainer will advise you on a specific set of exercises. Too fat - one program (first to remove the weight, you can't run - a lot of stress on the heart and joints), drisch - another program (for weight gain). I was engaged in other sports (i.e. muscles in good shape) - you can immediately take heavier weights.

But! Coach to coach strife.
During the six months of training in the hall, I saw several guys working with a coach. All six months that I was engaged, they also went regularly, every workout with a coach. It is not known how long they walked before. I have progress, they have nothing. And everything is pulled by small weights, 7 kg dumbbells. Fuck, I find it funny sometimes.

Some postulates

Captain's Notes that you will find everywhere. But they cannot be ignored. I ignored, thought "Yes, some kind of garbage" - there were no results. Began to follow - appeared.

• THE MOST IMPORTANT IS THE CORRECT PERFORMANCE TECHNIQUE
  Once again: THE MOST IMPORTANT IS THE CORRECT PERFORMANCE TECHNIQUE. Let me remind you: THE MOST IMPORTANT IS THE CORRECT PERFORMANCE TECHNIQUE.
• For the first six months, a year and a half, you can study according to any program you like.
  It makes no sense to bother with this, often change, combine. You can just do the so-called base: chest, back, legs. 3 times a week. And you will grow in any case (subject to other postulates, of course).
• 70% of muscle growth is eating and sleeping
  Eat. The goal is to gain 2g of protein for every kg of your weight. It's very easy to calculate, there are all sorts of online calculators. You can score on counting calories. Eat fatty stuff, okay. Fat - not stored in fat. Carbohydrates - stored in fat. If you are overweight, exclude carbohydrates (cereals, sweets, flour, pasta). If not, then I don't care at all. Eat! Protein products: meat, fish, eggs, cheese, milk, cottage cheese (at night!).
  Sleep at least 8 hours.
  Lazy dream, fuck.
• For each workout, you should either increase the number of repetitions or the weight over the previous workout.
  Without this, there will be no muscle growth. Pulling the same thing from workout to workout will not make progress.
• Keep a workout diary
  Write down how many times you reaped (eg, " chest top 1 - 80kg x 7r.; 2 - 80x5"- the first approach for the top of the chest shook the barbell 80kg 8 times, in the 2nd approach - the same weight, but 5 times. Personally, it is unrealistic for me to remember such data for all exercises. If you are able - cool.
• Beware of overtraining
  1.5-2 hours in the hall - so easy! Anyone who works less than an hour is a goof. I will walk every day!
  The workout should not last longer than 1 hour. No more than 4 times a week.
• You need to pump the whole body
  "I want to pump up my breasts and a bit of bituhu" is the desire of 90% of all beginners. And I, too, once came to a student simulator for this purpose. I was told - this is not allowed! But I didn't listen.
• Don't forget your legs!
  The deadlift and squat are the hardest exercises for me. I want to die after them. And I avoided them for a very long time. Only the last 4 months I did it regularly. I think that this has resulted in the results. This is the base! There is no substitute for it. The right technique decides. Take special care of this.
• Warm up is important
  5-10 minutes to warm up. Without this, injuries cannot be avoided.
• Take a two-week break every 3-4 months.

A little more from swing theory

There are 2 types of training: mass / strength and endurance. The only differences are in the number of repetitions in the exercise.

If we swing for a set of muscle mass (namely, this is the goal for the majority) - 6-8 (even 10) repetitions.

Endurance - 12-15 reps. This type of workout is suitable for drying and for bulking up the muscles.

I combined these 2 types of training. Those. one week I rocked for weight, the second - for endurance. This was done because different types of muscle fibers (white and red) are involved. And the period of their recovery is just 2 weeks. Therefore, while some are recovering, we are downloading others.

2-3 approaches (sets) of each exercise (not counting 1-3 warm-up approaches). For each muscle - 1 exercise! It makes no sense to pull up, for example, 5 different exercises for biceps. 2-3 sets of one exercise are enough. Everything!

Rest between sets: 1.5-2 minutes.

Rest between exercises: 3-4 minutes.

There are 3 main muscle groups, base: chest, back and legs. They must be done on different days, not combined with each other. In general, you do not need to swing your arms, abs, shoulders. Because all of them will be involved in one way or another when executing the base:

• Front delts and triceps turn on when we do the chest
• Biceps, middle deltas, trapezium, forearms work when you swing your back
• The press works everywhere

You can simply "finish off" with 1 set those muscles that are turned on. That's exactly what I did.

Or, conversely, carry out these exercises for another day.

My training program

I came to her after a while. I also constantly changed, tried. As a result, I worked out just such a thing for myself. This does not mean that she is faithful.

1. Chest + finishing: front delts + triceps
2. Middle and back deltas + biceps + press
3. Back + finishing: trapezoid
4. Legs

I just had to score 4 days, and it’s more convenient to do it like that, I just fit in 50 minutes. It is quite possible to scatter the exercises for 3 days. The legs always swing apart from all other muscle groups.

I will not give a set of exercises. Here for an amateur. Choose your set, just remember - for 1 muscle - 1 exercise. Do not do two, three, or more exercises on the upper chest. I often see how many suffer from this: they pulled the barbell on their chest, then they take dumbbells and do the exercise on the same muscles, and then they go to the simulator and there are 5 more approaches. It doesn't need it, yeah

Sports nutrition

Most likely you have a persistent stereotype that sports nutrition is bad. I still cannot explain to some. They stupidly do not listen, do not hear and do not want to hear. I, they say, only for natural quality! Sportpit is not anabolic steroids and steroids, from which there are all these troubles like stagnation, kidney failure and other things that scare us from blue screens.

For muscle growth you need protein. In English - "protein". This protein is being sold. If you gain 2g of protein per kg of body weight with a regular meal, you do not need protein. But personally, I would have to include an extra meal, which is extra carbohydrates anyway. Protein allows you to easily get that lack of protein.

You can safely put your dick on the rest of the sports meal. You don't need it.

Only when drying will most likely need: a fat burner and BCAA (amino acids that give energy and allow you not to "burn" the muscles).

List of related materials

Vasily Ulyanov "3 weeks of killer training in the gym"- really cool video course, theory + video with exercises.
On this I recommend and stop at the initial stage. There is just a bunch of materials on the topic. And the more you dig, the deeper you go, the more you get confused. Let's return again to the fact that the first year you can study according to any system you like. Just take on board some program, following the basics that I gave in the article, and you will grow. But then, when stagnation comes (weights do not grow, there are no results), then dig deeper, change the program, try, experiment.

But if you really want to, then below is another list of suitable materials:
Denis Borisov "Catechism of a bodybuilder"- all the basics of bodybuilding in a small book.
YouTube channel Denis Borisov
YouTube channel YouGiftedBB

Now I want to work out on the book Super Training by Mike Mentzer. When reading it, a template break can occur and many so-called. pitching will simply not accept it, they will call it heresy. Therefore, I will not recommend it right away - I have not tried it myself. But I strongly advise you to read it.

A little bit of linking you know why

books for 2018