The Hockey Craze

Should stretchs be dynamic or static? before or after exercise? Stretch Yes or no? Especially when and how do you that? There are static and dynamic stretching. The muscle for a long time (usually 15-45 seconds) on length or strain is associated with static stretching (stretching). This is the most widespread form of stretching. Dynamic stretching the muscles is by evenly repetitive movements in the Exchange stretched and loosened again. These movements take place bouncy or springy termed the so-called ballistic stretching”. Advantages and disadvantages of dynamic stretching, especially for the speed / strength / endurance activities require should previously not static stretches. By the long-lasting expansion, pulled the muscle filaments, the extent of movement while increases, the performance of the muscle but heart Abgesetzt.

This is due to a decreased muscle tension. For this reason you should stretch more dynamically before strength training / Sprint / etc to the muscles the necessary To allow voltage (see clap 100 mtr runners before the start, through to the muscles even a tone boost is achieved). Static stretching (stretching) is nevertheless justified static stretching in many sports. Usually however this should be but then incorporated as a separate training session in the training plan. I.e. not immediately before exercise. Swimming, for example, requires a large flexibility in the shoulder joint. This is achieved through regular static stretching.

Immediately prior to the competition but this however would have a tremendous loss of speed and should be replaced by a short dynamic expansion unit. Improvement of mobility can be trained through appropriate exercise such as yoga etc.. For yoga in Hanau and more tips see before, during or after exercise? Because a cold muscles is always injury-prone as a warmed muscles warm-up should be a 5-10minutiges upstream stretch. During a stretch of the Training is only useful for above reasons. Also should be avoided on intense stretching to greater effort. Accumulated waste products can be removed even worse during intense exercise such as lactate by static stretching (stretching), as static stretching reduces the blood circulation. Micro-injuries they can occur due to intense weight training be enlarged by subsequent expansion. Also here, a stretch as a separate training session on a different day or several hours later is recommended! You get your own personal trainer individually stretching exercises tailored to you and training plans.

I personally prefer training sessions approx. 60 minutes. Actually it is but rather so that every athlete to itself by its personal fitness (beginner, advanced) and its objectives has to find out the adequate training time. Breaks is important but you also what does during the training period, breaks during the training are important, except for one trained in Super sets, but longer than 3 minutes should not take these breaks not to jeopardize the highest effectiveness of the training. Breaks between 1 to 2 minutes seem to be optimal for me this period enough to have new strength for the next set. As often training as important as breaks between the individual training records are also the breaks between workout days. For best results, it is essential not to get too many training sessions in the so-called overtraining.

This State would mean that no longer sufficient time available is the used training stimuli the muscles actually in a thickening of the muscle To be able to implement (hypertrophy). The overtraining makes it impossible to not only optimal muscle growth but also leads to a collapse in output, the power is off rather than rebuilt. If you would like to know more then you should visit Sam Mikulak. Often, this condition leads to a deterioration in the mental health of the athlete, the training motivation decreases. Breaks for adequate recovery between training days are essential for the success and personal health. Beginners need more time for regeneration as already athletes. It is important to stimulate the muscles with training incentives to grow the training in training itself. That means it must be with a sufficiently high intensity training so that the muscles can become substance and concentration.

For the construction of massive and dense muscles, a repeat number between 5 and 8 per set has proved most effective. The fast contracting muscle fibers become irritated primary this repetition number. These muscle fibres have a higher potential for growth than the slow contracting. For an optimal muscle building, it is also advisable to stimulate the slow contracting muscle fibers with growth incentives. Here the recipe means lighter weight and more reps about 15 to 20 per set. Through this option you will be fast-twitch during the training and included the slow twitch fibres. Beginners weight training and bodybuilding promote muscle growth and strengthen body and mind like sports in General. This type of muscle building or strength training represents a healthy sport under standard conditions. As a beginner, it should be noted however, the following tips: don’t overdo it, the training run more slowly and mind exercises not running or that you have not quite understood often show let straight at the beginning of the execution of the exercise should be checked always. Intense strength training/bodybuilding should be avoided if at all possible at a young age because it could affect the growth, a minimum age under 14 years old may be too early for the muscle training. Who have never or have long time not in the training should prior to training consultation hold with a doctor to meet his sport with a clear conscience is granted.

Muscle building with KREA-GENIC for more pump on the bench KREA-GENIC the material for more pump and prallere muscles of dietary supplement products such as Weider maximum krea-genic contain an optimum combination of creatine and the specially for KREA-GENIC entwickeltem double buffer. If you would like to know more about Marc Lore, then click here. The creatine can thanks to the perfect mixing ratio, direct and above all very quickly be transported into the muscle cell. The product is a so-called recording booster. What advantages does the double buffer? Thanks to the new double buffered”krea-genic system can remain stable in the creatine in the stomach, as well as in the blood. It allows a fast lossless recording in the muscles. A pumping effect of Zellvoluminizers = B connects to the effect of creatine buffer = 1: the creatine stomach acid can be attacked to the not of C buffer 2: = the creatine protected during transport in the blood is D = the entire creatine without prejudice to reach the muscle cells and can be full force effect muscle building with KREA-GENIC normally require as a bodybuilder or strength athletes for a pralleren”muscle a large amount of carbohydrates. The maximum krea-genic Weider can contribute to an increase of in muscle volume in conjunction with intense weight training.

30% more power is possible without the risk of establishing more or less essential body fat. Krea-genic in combination with krea-genic as well at other creatine products: creatine bring forward during strength training good you and shows you quickly visible success. Forget about”never no muscle growth without protein. Combine krea-genic with quality protein products, the meaningful combination of different products is the key”to the professional muscle building. A combination of krea-genic and carbohydrate weight gainer of all chain lengths are recommended for so-called hard Gainer.

How much creatine is good for me? With the additional intake of Kera-genic, creatine production is not set. You can take three grams every day, to do this you should drink daily in addition at least approximately a liter. The muscle can Harden due to magnesium deficiency. Purity and quality of krea-genic purity and security have their price! Creatine is one of the most famous and best researched diet supplements on the market. Quality differences can however not a smell or appearance seen in. After more and more messages appear that food from China with hazardous substances are transferred, we point out clearly that for KREA-GENIC no raw materials from China were used and also be.

Just for the prevention or control of back pain a very important plus. The risk of injury is minimized: the joints are not charged, it is not working with heavy weights, a poor posture such as in power machines is excluded. As a result, EMS training for all ages is suitable. The personnel training and Bodyforming lounge STEP UP (www.stepup-motivation.de) in Munich-Haidhausen is a provider of EMS training. Johannes Biedermann, proprietor of STEP UP: “our experience with EMS training are consistently very good! A customer had violated, for example, in the gym and could no longer train with free weights and machines for a few weeks.

Not to get in a training deficit, he started with EMS training. After his recovery he trains now regularly with EMS as a complement to the traditional weight training, because he has determined that as a result a massive Is to achieve performance improvement.” Even in a world in which time is a more valuable commodity, EMS training is the perfect alternative to the traditional gym. About Johannes Biedermann: many of our customers simply don’t have the time for a long elaborate workouts at the gym. With only two 20-min units EMS training pro, these customers can reach week great results in a very short time. Save the directions to the customer, we get sometimes even on-site at companies, so that staff can take advantage of the lunch break for a sports unit.” Who needs feel of heavier weights and the Clank of weights, EMS training is perhaps only a supplement. Otherwise, EMS training represents a highly effective and joint-gentle training method that everyone should try once.

The amount of chemical additives, taking every day with protein shakes to himself, is not irrelevant the use of protein shakes is large: weight loss, weight training, regeneration or maybe just because it tastes. In a diet, so a protein shake can replace a meal, for example, so that it degrades faster fat, but protects muscle mass at the same time, to be kept as the yo-yo effect. Or one displaces the suddenly burgeoning hunger and attacks instead of high-calorie chocolate to the filling and tasty protein shake. Protein shakes include almost the daily mandatory routine for strength athletes. About a strength athlete per kilogram of body weight should take up daily 1.8 g protein. These are volumes that can be created with normal food, but also not always and everywhere. The protein shake, however, provides always the optimal composition and can be prepared quickly. But look on the ingredient list of the most protein shakes, turns quickly the question whether their daily consumption is really no safe: Aspartame or an other sweetener is often included.

Officially, of course without any problems, but just not quite undisputed. Artificial Colourings and flavourings are often also included. And still the vitamin mixes, where it is disputed whether these words have an effect at all: it just the plant secondary compounds that apparently play a fundamental role for the effectiveness of vitamins are missing. Also lacks the shakes natural fibre, which have also so many effective effects: a better saturation up to the regulated digestion. So the question is: how much chemistry to you his body daily expected, wants to make they actually only protein but his body with these shakes. Johannes Biedermann of the personnel training lounge STEP UP in Munich (www.stepup-motivation.de): in our lounge, we have many health-conscious customers. These are indeed willing to drink a protein shake, are but most frightened by the ingredient list. See Marc Lore for more details and insights. Since the satisfaction our customers STEP UP always in the first place, we have decided to market our own protein powder – without any chemical additives: no sweeteners, no artificial flavors, no colorants and no preservatives. We also have renounced to vitamin supplements. We recommend our customers prefer to mix this powder with skimmed milk and some fruit and you have a delicious shake includes natural vitamins and fiber and that without chemistry.

(Moderately advanced) Backstroke in the crunch position with knees bent, feet are flat on the floor. Also the lower back is flat on the floor. With a crunch shoulders stand out as far as possible from the ground and back turning the arms alternately as in the backstroke. The upper body turns the arm here, each moved. Repeat the exercise up to five times with each 45 seconds continuous and alternating arms.

Later, the chest is lifted from the ground, the better the effect is. If the movement is too easy, it can be performed for an effective muscle building with light dumbbells. (Moderately advanced and advanced) Squatting is this exercise not recommended, it requires beginners but some effort, for which you need to be prepared, in other words, you need a strong lower back pain! However, it offers an extensive work-out of the fuselage, including the posterior thigh, buttocks -, the belly – and all muscles of the back, in particular, of the backbone on judge muscle (erector spinae): imagine the Legs shoulder width on the knee are not fully pushed through. Keep shoulder width a barbell over your shoulders, which include the rod over hands. Keep your upper body straight, take back the shoulders and push out your chest.

Lean in the middle of the body slightly forward. Now you bow to slowly, holding back straight, until your upper body is parallel to the ground. Your eyes should look forward, not down. Go back slowly to the starting position and repeat the exercise. (Advanced) Have fun and success during training!