20 best fitness tips of all time. Part 2

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11. Lift heavier weight

The use of more weighty weights will not make you clumsy heavyweight, but will help you to become stronger and protect you from osteoporosis by increasing bone density. For the best effect is better to use a weight of 60-70% of your maximum. In other words, select the weight with which you can perform 8-12 repetitions, the latter shall be given a maximum effort.

12. Use proper technique

In these exercises, like squats, torso or deadlift barbell many instructors indicate that you have to set aside as much as possible your pelvis back.

To do it right, imagine that you have to open the door to his buttocks. This will help you strengthen the muscles of the lower body without rounding your back.

13. Drink chocolate milk after a workout

After training a mix of carbohydrates, fats and proteins will help your body to build muscle, reduce pain and recover faster. If you have limited time or can not normally to eat after a workoutThen a tall glass of milk chocolate has the perfect combination of nutrients that you need.

14. Shakes, then run

If you are doing weight training to jogging or other cardio load, then you will burn more fat. Studies of Japanese scientists have shown that the people involved in that technique, lost weight twice as fast than those who are not engaged in strength training at all.

15. Run for the hills

When uphill involved 9% more muscle than when running on flat ground. The more muscles working, the faster will progress. It can also keep your knees: increasing inclination of the surface by only 3% can reduce shock to the feet of 24%.

16. Do not stretch, warm up!

Static stretching, performed before a workout can reduce your strength and increase the risk of certain injuries. Instead, perform an active workout, which will prepare your body to the main complex with exercise, increases heart rate and warm up your muscles. It is best to use a variety of options of exercises with the weight of his body - jumping, push-ups, sit-ups and so on.

17. Use the explosive load

Explosive load associated with the flight - this may be the flight of your body at different jumps or tossing weights as in this exercise. ↓

Such exercises will greatly increase your strength and muscle strength.

18. Record

When you do weight training or running, then you are surrounded by dozens of statistics that show your accomplishments. This may be the weight of the dumbbells, the number of repetitions, mileage and rate of movement, and more. Capture your progress using training log or special fitness apps, which we have repeatedly told on these pages. Experience shows that people who are constantly training log much more persistently engaged and, therefore, achieve faster results. This is a great motivating factor.

19. Reduced with light loads

If you are really good workout, your body has a strong strain and muscle pain you feel. The best way to recuperate and quick rest will not be lying in bed, and light exercise. They increase the metabolism in the muscle tissue, accelerating the recovery of 40%. Play the next day after an active workout in basketball, roller skating or enjoy a relaxing gymnastics.

20. pause

You really can get a significant increase in strength and muscle mass, if occasionally you do the planned decrease in training intensity. In a recent study it was found that those athletes that reduce the load on the last week of each month get 29 percent better results.