The best articles about sports and fitness in 2022 on Lifehacker

5 unusual types of push-ups will load the whole body

Push-ups are a great exercise to work your chest, triceps, and shoulders. It is suitable for any level of training, does not require equipment and a long study of the correct technique. However, as muscle strength and endurance develop, workouts can become monotonous.

If you're good at push-ups, try this set of five exercises. After a short warm-up, you will try difficult variations with a good load on the shoulders and arms, as well as push-ups with additional pumping of the body, both in an explosive manner and in a static manner.

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A simple complex for those who have begun to prepare for the summer

If you can hardly remember the last time you picked up dumbbells, and shortness of breath haunts you after overcoming a couple of flights of stairs, it's time to remind your body to move.

In order not to lose motivation after the first session, try this easy, but at the same time quite intense circuit training.

We have compiled simple cardio and strength exercises that any healthy person can handle. By doing them in an interval manner, you will load the muscles and force the heart and lungs to work, but at the same time you will be able to rest between exercises and circles.

All you need is a mat, a timer, and maybe a playlist of upbeat music to keep you motivated.

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Kettlebell training program for those who never have time

Not everyone manages to find a free hour for training. But even if there is enough time, motivation is needed for a full-fledged lesson, which often evaporates at the end of the working day.

To stay healthy and stay in good shape, you can cheat - break an hour-long workout into several short sessions, and do them throughout the day.

Of the equipment, you only need a kettlebell with the right weight. You can do it at home or even at work if you have free space and there is no dress code.

With this approach, the body will get enough work, and you do not have to gather strength to start. After all, tuning in for 10 minutes of exercise is much easier than mentally preparing yourself for an hour of training.

In the article you will find a detailed analysis of mini-classes, videos of exercises and instructions on when and how to perform them.

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How to Do Reverse Pushups to Strengthen Your Arms and Don't Hurt Your Shoulders

This exercise is often found in home workouts because it does not require any equipment - you can perform it leaning on any chair or sofa.

And although the reverse push-ups really strain your arms well, and also allow you to easily change the load level. due to the position of the legs, the exercise can also harm - overload the shoulder joints and lead to inflammation and pain.

In this article, you will learn how to place your hands on the support correctly, what range to move in and what to look for in order to protect your shoulders and elbows from overload.

We also told how it is worth doing the exercise for beginners and how to increase the load for experienced athletes.

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How to sit on a twine if you are already over twenty

Despite the fact that the split seems to be a very difficult movement, accessible only to gymnasts or martial artists, almost any healthy person can perform it.

And age is not a hindrance. The mobility of the hip joints begins to decrease only after the seventh decade, and not at all when you feel that youth has passed, and the body is no longer as plastic and flexible as before. The latter is more often associated with a sedentary lifestyle.

So if you dream of doing the splits, down with excuses! Regular training will help develop the mobility of the hips and master both the longitudinal and transverse versions of this position.

Read how to properly warm up before training, how often to stretch. And also watch videos with great stretching exercises that are easy to remember and change to suit your level of flexibility.

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How to sit in the lotus position to develop flexibility and not experience pain

The lotus position allows you to comfortably sit on the floor with your legs crossed and spend a long time without feeling any discomfort in your back or hips.

To achieve this, you need good mobility of the hip joints, and it is unlikely that you will be able to develop it in one day.

In this article, we'll tell you what prep positions you can use to keep your knees healthy and get your body into the right posture, as well as showing flexibility exercises.

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5 Unusual Pull Options for a Wide and Powerful Back

Basically, the back is shaken on the block, pulling the handle of the simulator to the chest or stomach. They also use barbell or dumbbell rows in an incline, pull-ups on the horizontal bar with or without additional weight.

All these exercises are really effective, but if you want to work every muscle well, pump up a wide and muscular back, more specific movements may be required.

In this article, we will analyze in detail five exercises that will help shift the load on certain muscle groups, allow you to work with really heavy weights and at the same time not overload your lower back.

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What are dropsets and will they help to pump muscles better

When you first start doing strength training, progress is rapid. You see how the body changes, you notice how the working weights grow.

Over time, progress slows down, or even stops altogether, and in order to get off the ground, you need to change the training process. Drop sets are one of the strength training methods that allows you to overcome plateaus, and at the same time save time for training.

Read what the essence of this technique is, who will need it and how to properly perform unusual approaches in order to load the muscles to the fullest and not get injured.

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How to Do Butterfly Pose to Improve Stretch and Protect Your Back

Butterfly pose helps to “open up” the hip joints, which can positively affect the health of the lower back. In addition, when performed correctly, the pelvic floor muscles are included in the work, which is useful for reproductive function.

In this article, we break down what to look for when performing a pose and also show different variations that will help deepen the stretch and involve other muscles.

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Do testosterone boosters really work and are they worth buying?

Since testosterone levels affect athletic performance and body composition, there are many supplements on the sports nutrition market that are designed to increase testosterone levels.

Manufacturers claim that boosters can increase energy levels, speed up post-workout recovery, help build muscle and strength, and improve sleep.

As a rule, the composition of supplements includes various trace elements, plant extracts and vitamins. And although some scientific studies support the benefits of individual components for the regulation of testosterone, it is difficult to say how effective their mixture will be.

Read what is included in testosterone boosters, can they really have a positive effect on men's health and athletic performance, and is it worth spending money on them.

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