20 best fitness tips of all time. Part 1

You've probably already heard a thousand different tips on how to quickly lose weight, recover from illnesses and obtain good physical shape. Dozens of trainers promoting the latest techniques and technology of a healthy lifestyle, some of which directly contradict each other. How not to get lost in this sea of ​​information?

Reporters interviewed Livestrong.com site the most respected experts in the field of fitness and made the top most tips.

1. Replace calm cardio interval training

The road to a slim and strong body bears little resemblance to the long monotonous walk. The best effect is given a high-intensity flash, interspersed with slow calm loads for recovery. For 15 or 20 minutes of interval training, you can burn as many calories as an hour workout routine. And, unlike conventional training, interval training give effect even after the end of classes.

2. Pay attention to the internal muscles on each lesson

Many focus on only selected muscle groups, losing sight of everything else. However, the human body does not consist of cubes on his stomach, as if they did not look nice. A huge number of internal muscles are hidden from our sight, but they are necessary to protect the internal organs and spine from injury, keep the body in an upright position, and so on. Therefore, pay attention to not only a specialized operating on an isolated group of muscles, but also a complex exercise, giving the load on the whole body. Especially good for this use

isometrics.

3. Replace exercise with free weights simulators

Simulators are arranged in such a way that you have to move a given weight by a certain trajectory. However, if you are too low or too high, your hands or feet is not as long as for the average majority, such exercises are organically fit your physiology that can lead to a lack of progress or even injury.

Replacing simulators exercises with dumbbells or a barbell can be more suitable for your particular body and help to load even those muscle groups that are inactive in the gym. And sometimes you can even help out simple towel.

4. Do not slouch!

Expand and lower the blade, as if you put his hands in the back pockets of his jeans. This will not only help you to improve the results, but also protect against injury. This position allows more accurate to perform pull-ups, make full use of the pectoral muscles with push-ups, supports the correct position of the body with squats. Do not forget about the special exercises for the spine.

5. Increase range of motion

Add more load on each repetition, and increase the efficiency of the whole exercise helps lengthening the trajectory of movements made by each repetition exercises. Sit down a little deeper at the stop push-ups in just a centimeter away from the floor, pull up not up to the chin, but before the chest. Get more out of every move and your body will thank you.

6. Do each exercise as quickly as possible

Slow exercises is better to use only as an additional burden. The main part of the lesson, you should seek to maximize the rapid execution of each exercise, whether it is pull-ups, push-ups, jumping or training with weights. Even if you do not succeed at first to do it really fast, it is the efforts teach the muscle fibers to contract more quickly, which will make your body more athletic.

7. Use more complex exercises

There are a number of special exercises aimed at the development of individual muscles. However, if you are not a bodybuilder, able to spend long hours in the gym, it is more preferable to use exercises that load multiple muscle groups simultaneously.

Such as sit-ups will help to work out not only the legs, but also your back, pull rod in the slope will load the biceps and back, and bench press develops the triceps and chest.

8. change capture

Very many exercises enough to change a little grip, so that it opened quite a different angle. For example, when pull-ups, push-ups, with many exercises barbell you can place your hands more broadly or narrowly. This slight change allows to work out the previously unused muscle fibers, and in addition to vary the workout.

9. Try to load only one side

Since our body is always tends to equilibrium, then the application of unbalanced load will cause the body to work those muscles, which are up to the usual way does not reach. Try to do the exercises with just one dumbbell in the gym or engage using only one side of the body. A bit unusual advice, but sometimes it works.

10. do push-ups

Push-ups are one of the greatest exercises. Their proper execution can be described with just one phrase: keep rigid straight line from head to heels in most every phase of the exercise. With this in mind, you do not have to round your back, bend at the waist or hips bulge. The main value of this exercise is that it uses almost all muscles of the body. Various push options will help you load and good to work a variety of muscle groups.

Based on materials Livestrong.com

See also: 20 best fitness tips of all time. Part 2 →