10 facts that will help you take a fresh look at fitness

For two years, Tim Ferris interviewed for your podcast, "The show of Tim Ferris» (Tim Ferris Show) more than 100 world-class professionals. The guests of the show were celebrities like Arnold Schwarzenegger and Jamie Foxx, and athletes of different species Sports: Powerlifting, gymnastics, surfing, and legendary special operations commanders, and biochemists black market.

Podcast downloaded over 100 million times, twice he fell into the list of best-in iTunes, and Tim Ferriss every month learned more than in all previous years combined.

In his show focuses on realistic tactics and detail. Ferris himself came to the interview not as a journalist but as a researcher. He asked only that he be able to apply in everyday life.

The knowledge gained from the interview, Tim made a fresh look at many things. For example, he learned that the slow muscle contraction to help increase strength, stretching the gluteal muscles helps solve many problems with the lower part of the body, and Olympic coaches are advised to obtain the protein from goat milk.

Below - a few ideas that will allow you to take a fresh look at fitness. Train in an intelligent and constantly experiment.

1. The strength - in the gym

Once on the "Show Tim Ferris' visited Founder GymnasticBodies, Gymnastic coach of the US team with 20 years of experience Christopher Sommer (Christopher Sommer). Following his advice, Tim Ferris, less than eight weeks was an impressive performance.

Try a few gymnastic exercises and you will realize that the artists use these muscles, the existence of which you had no idea.

J-curl

It is controlled by the slow implementation of the deadlift with a rounded back and knees straight. The exercise is performed with low birth weight, increases the flexibility of the thoracic and middle back, stretches the hamstrings.

1. Stand with your feet, connect, keep the bar high, hands on the bar are located on the shoulder width apart.
2. Chin pressed against the chest, you will slowly start to bend, rounded back, vertebra by vertebra. Keep your arms straight, neck literally glides on the legs. Lower yourself so to limit its flexibility. Over time, you can complicate the exercise by standing on a box - the neck will fall below the level of the feet.
3. Slowly straighten up, vertebra by vertebra. Chin remains pressed against the chest, lift it in the least. Repeat the exercise 10 times.

Unscrew

This is a great exercise for the development of the mobility of the shoulders and stretching the chest muscles. Follow it to the end of your workout, when muscles are warmed up.

1. Take a wooden stick or a light neck. The grip on the bar twice shoulder width.
2. Without bending your arms, slowly lift the neck or stick over your head, and then slowly lower behind. In the final position, you have to keep the neck outstretched hands behind his back. During the exercise, it does not bend back.
3. Move forward hand. Repeat 5-10 times.

Lifting body weight at

This is an excellent exercise for the crowning of the trapezius muscle (it is very important to stand on his hands and a must for the gym) and rotator cuff. It works out the shoulders better than most other exercises.

1. Adjust the ring so that they hung from a distance of about 30 centimeters above your head when you're sitting on the floor.
2. Sit on the floor, grab the ring, lean back and lift your knees off the floor. The heels are on the floor. Make sure that the body was stretched in a straight line.
3. Tighten themselves to the rings so that the body took a vertical position. Legs do not move at the same time. In the final position of the body is perpendicular to the floor.
4. Slowly return the body to its original position. Repeat 5 times.

2. Every athlete needs massager

Every athlete needs massager, for example "Magic wand». Working at maximum capacity, the device allows you to relax chronically tense muscles. This method has advised Russian masseur.

Place the massager on the muscle (just not where it joins the tendon) for 20-30 seconds, this is quite enough. This is a great option for athletes constantly tense muscles.

If you feel tension in the upper back or neck, try to place the massager on the suboccipital muscles at the base of the skull.

3. Use Instagram, to overcome our weaknesses

This concept suggested Nohant Kagan (Noan Kagan), Technology Entrepreneur of the company AppSumo web tools. Among his achievements - a set of 18 kilos of muscle in six months.

One of the techniques Noana - Fallaway people whose images and videos contradict his absurd excuses.

Here are a few examples:

You think, "I'm too old."

@matstraneThis man began to train in 48 years, now he is 53.

You think, "I am not made to be strong."

@bgirlmislee: This slim girl dancing breakdance, perform strength exercises that will make most men give up (for example, stand on one hand).

You think, "I'm too pumped up to be flexible."

@jujimufu: This muscular "acrobat on anabolics" doing aerial stunts of capoeira, sits down on the string and perform other crazy flexibility exercises. The strength and flexibility - are not mutually exclusive qualities.

4. Fly like yoga

In 2015, at a party in Los Angeles, Tim Ferris met with Jason Nemer, one of the founders akroyogi. Ferris said that he had a sore back, and Nemer invited him to fly.

Jason lay on the floor, picked up Tim's legs so that he seems to be "flying" parallel to the floor, and twisted it for about 15 minutes. After that back pain was gone.

Akroyoga different from yoga. It is more like a combination of strength training and dancing (the man lying on the ground leads to the dance and partner, which is twisted in the air, - be), falls and therapy for problems hips.

In addition, it is a real antidepressant. In a culture where contact with friends (or even partners in the exercise) are banned, akroyoga It allows you to experience a sensual but not sexual contact with a man, and at the same time to become stronger and more flexibility.

Try one of the basic exercises akroyogi - turn hippies.

Man lying on the floor - "base" top partner - "Pilot".

1. "Base" is on the floor on his back, arms and legs in the air, elbows and knees slightly bent. "Pilot" falls on the "basis" in the dog's muzzle down position, by placing a hand just above the shoulder of the lower man.
2. "Basis" puts his feet on the base of the hips "pilot", but in the hands holding his shoulders. Then he lifts the "pilot" into the air. "Pilot" removes his hands behind his back and feet are joined together in a banner "Butterfly." The feet should be below the hips.
3. "The basis of" turns "pilot" at the waist, bending slowly and straightening one leg. At the end of the exercise "basis" slowly returns the "pilot" position in the dog muzzle down.

5. Heat helps to develop endurance

More precisely, you can use the conditions of hyperthermia to increase athletic endurance. This is related by Patrick Rhonda (Rhonda Patrick), a biochemist working with the famous scientist Bruce Ames (Bruce Ames) in the children's hospital at the Oakland Research Institute in California.

She talked about the benefits of "samopodzharivaniya" to "Show Tim Ferris" in 2014, citing one study.

Athletes, for half an hour in the sauna conductive at about 87 ° C for three days for two weeks in a week, have become more durable. They needed 32% more time to reach exhaustion during running.

How it works? When the body adapts to the heat increases blood flow and the volume of plasma that makes you sweat in the cooler conditions and increases your ability to regulate temperature.

In addition, a sauna increases the level of growth hormones and triggers a strong release of prolactin, which, among other functions, plays an important role in wound healing.

Tim Ferris tried to go to the sauna after a workout (or take a hot bath, which provides the same benefits) from five to seven times a week for 20-30 minutes. If you decide to try it, the first couple of minutes in a hot bath will have to wait. At this time, the release of dynorphin, opioid peptide, which is produced when you are uncomfortable and want to get out. Of course, with any signs of dizziness or nausea, you should immediately leave the hot water or sauna.

An important point: Consult a physician before using this method.

6. The beneficial effect of ice

Wim "Eismann" Hof (Wim "the Iceman" Hof), the king of surf Laird Hamilton (Laird Hamilton) and the effectiveness of the coach Tony Robbins (Tony Robbins) used cold. It helps to recover after exercise. According to many supporters, it also improves the function of the immune system, helping to accelerate weight loss and cheer up sharply.

"All the problems of everyday life disappear, - said Hof, a man who has set several records for staying in extremely cold conditions. - This is a great cleansing, cleansing power. "

1. Put the 13-18 kilograms of ice in the bath and then fill it with water.
2. Wait until the water temperature drops to 7 ° C (usually it takes 15 to 20 minutes). If you are afraid, you can begin with a swim in warmer water.
3. Slowly lower yourself into the bath, keep your hands above the water - so long as you can withstand low temperatures. Concentrate on breathing slowly and keep the timer visible. The first dive set a goal - to survive in the water for 2-3 minutes, and then gradually over 1-3 weeks, increase the time to 5-10 minutes. When you are able to withstand ten minutes, try to put your hands into the water for the last 60-120 seconds.

7. Search for "their" soundtrack and put it on repeat

Tim Ferriss says 10-20 minute meditation better workout for the mind. But, despite this, he recognizes the efficacy and other similar meditation exercises.

For example, many guests podcast tried this technique, one musical composition or album put on replay. It works like a mantra, it helps to concentrate on the present moment, as in training time, and the work is not related to sports. Here are a few examples of what the guests listened to "Show Tim Ferris':

1. Emily Boone (Amelia Boone), a three-time winner of the World's Toughest Mudder - a 24-hour race with a variety of obstacles:

• Smashing Pumpkins - Tonight, Tonight.
• Needtobreathe - Keep Your Eyes Open.

2. Alex Honnold (Alex Honnold), a world-renowned climber:

• The soundtrack to the movie "The Last of the Mohicans."

3. Matt Myullenveg (Matt Mullenweg), a leading developer of WordPress.org, CEO of Automattic billion startup:

• A $ ap Rocky - Everyday.
• Drake - One Dance.

But the "mantra" of Tim Ferris:

• Sevendust - Splinter.
• Beats Antique - Circulation.

8. Restoration of travel

Tim Ferriss takes with him all the trip a few things. Some he even keeps in hotels frequently visited cities. Due to savings on fees for the carriage of baggage keeping things in place already pays off after a few flights.

Elastic band Rogue Fitness VooDoo Floss

With this compression tape Tim Ferris introduced Kelly Starrett (Kelly Starrett), created by MobilityWOD - a comprehensive guide to overcoming pain, prevent injury and improve performance of athletes.

Fitness VooDoo Floss - an effective rubber bandage, which provides compression and helps to warm up hard or damaged muscles and joints. Compact belt fits easily into a jacket pocket, helps to reduce pain and increase range of motion better than the other, much more expensive tools. Tim Ferris often wears it on his elbows and forearms during a difficult gymnastic exercise.

Spiked roller

It is an instrument of torture advised Emilia Boone. Rolling the muscles in this video, you speed recovery after workouts.

An important point: start slowly. When Tim Ferris first tried spiked roller, he tried to repeat after Emilia and rolling body for 20 minutes. The next day, he felt as if he had been stuck in a sleeping bag and a few hours rolled on wood.

Acupressure mat Nayoya

This mat advised Andrei Bondarenko, actor Cirque du Soleil. His trainer, former Ukrainian athlete, acrobat, forcing athletes to use the mat for at least an hour a day.

Tim Ferris found that just 10 minutes spent on the mat in the morning, work wonders. Especially good mat cope with pain in the middle of the back. After an injury lat mat largely helped Ferris again to return to classes.

9. portable fuel

Seafood for breakfast

Breakfast D'Agnostio Dominic (Dominic D'Agostino), professor of pharmacology and physiology from the Medical Morsani College at the University of South Florida, and fits in the ketogenic diet system, and a simple scheme power.

The professor is one of the world's leading experts on ketones. Among his achievements in sport - 10 reps with the deadlift weight more than 226 kilograms.

Here breakfast recipe: one can of sardines in olive oil and half a tin of oysters (carbohydrates - from neglikemicheskogo phytoplankton). Tim Ferris traveled with boxes of food, because they can be stored for months without refrigeration. Thousands of fans of his show tried a breakfast and loved it. In fact it is not so disgusting as you imagine.

Gelatin for joints

Tim uses a cocktail of gelatin to produce collagen, useful for connective tissue and skin. The problem is that the gelatin is mixed with cold water, acquires the opposing liquid consistency similar to excrement gulls.

Emilia Boone suggested him another embodiment gelatine cocktail - Great Lakes, which mixes easily and uniformly. A bad smell can be eliminated by adding a teaspoon beet powder.

Protein from goat milk

The legendary coach of the power sports Polyken Charles (Charles Poliquin), coaching Olympic athletes and professional athletes advised serum from goat's milk. If you are sensitive to lactose, it can become a real salvation.

Sera from goat's milk and is suitable for those who can tolerate dairy products, - it is better absorbed in the body.

10. Meditation - primary skill

More than 80% of world-class experts interviewed in the framework of the "Shaw Tim Ferris' daily meditation as a practice used to increase the concentration. This applies to all - from the neurophysiologist Dr. Sam Harris (Sam Harris) to the struggling musician Justin (Justin Boreta) of Glitch Mob.

This is the most common habit among the guests of Tim Ferris. Meditation - is Metaskills that improves everyone else. You can see it as a factor in increasing the efficiency of the whole.

Tim Ferris mainly uses transcendental meditation or Vipassana technique, but it does not mean that they will suit you - everyone has to find his own. Try different kinds. Not necessarily just choose one meditation and dedicate to her all the time.

Here are some ways to get you started:

1. Applications like Headspace - A simple guide to meditation. 10 courses will charge you for 10 minutes for 10 days.
2. Free meditation sessions under the guidance of the instructor. You can try sites Sam Harris (Sam Harris) or Tara Brach (Tara Brach).
3. To feel the effect of meditation based on mantras, try this: take a comfortable position on the chair (No need to fold the legs as in yoga), for 10-20 seconds, repeat in thought one short word of two syllables. Do this immediately after waking.

Meditate at least five days a week, from Monday to Friday. If you just want a really good kick, try to achieve the objectives of such services HabitRPG.

If you've tried something out of these methods, share experiences in the comments.