FITNESS EXERCISES CLEARLY EXPLAINED BY FOODSPRING

Whether at the gym, in the open air or at home - fitness exercises fit easily into everyday life. Morning, noon, evening, between meals and always: There are adequate fitness exercises for every occasion. Sport makes you happy, contributes to physical health and performance, and helps to sculpt a dreamlike silhouette. For this, just find the challenge that suits you.

Exercise fitness must be adapted to physical goals such as bodybuilding, weight loss or muscle dryness. They provide athletes with possible alternatives in the form of a toolbox in which they can freely choose the "tools" that suit them. When fitness exercises are properly performed, they are an effective instrument for success in the field of bodybuilding or fat burning. We explain in detail how to perform them well. Our condensed exercise guides give you an overview of the most common mistakes and show you the variations and possible alternatives for each exercise.

BASIC EXERCISES

The most appropriate fitness exercises to ensure the interaction of large groups of complex muscles are the basic exercises. They are suitable for both beginners and advanced athletes. They must be included in any training program.

The 4 main basic exercises are bench press, squats, deadlift and shoulder developed. They help fortify large groups of muscles such as the legs, chest or back in a global way. Basic exercises are performed with "free" weights and are therefore not "controlled" by a machine or cable.

INSULATION EXERCISES

Isolation exercises are very popular especially by confirmed athletes. They make it possible to work on muscle areas in a targeted way and bring renewal to any strength training.

For coordination work for example, it is possible to combine isolation exercises like biceps curls with other exercises such as lunges. It is particularly important here to ensure a neat execution. In case of doubt, the golden rule is: Technique takes precedence over weight.

FITNESS EXERCISES WITH BODY WEIGHT

In recent years, the fashion of fitness exercises that use only the weight of the body is in vogue. Training methods like Freeletics rely on body-weight-training exercises. It is mainly a combination of intensive exercises interspersed with short breaks, which consist of cycles. Fitness exercise such as pushups, pushups, abs or sprints are the order of the day. Benefits of these fitness exercises: They can be done easily at home or on the move because they do not require a gym and require no equipment for training.

FLEXIBILITY AND STRETCHES

To ensure a neat and technically correct execution of fitness exercises, focus on flexibility and stretching exercises. They take off the muscle fibers and relax the muscles and ligaments for training. Another plus: Flexibility protects against injuries.

GET THE MAXIMUM OF YOUR TRAINING

Whatever your goals, we recommend our delicious premium fitness products to ensure the best results in the sport. Find out more about your future favorite products. Whether it is to refine, to strengthen or to pay attention to your health, there is for all purposes. Convince yourself.

SQUATS - EXERCISE FOR POWERFUL LEGS AND BEAUTIFUL BUTTONS

For powerful thighs and toned buttocks, make squats your new philosophy. This complex core exercise appeals to all lower body muscles. The focus is on the thighs, buttocks, back extensors and calves.

PRINCIPLE OF SQUATS

The squat is rightly called the king of basic exercises. Certainly, learning the right technique requires practice but the effort is worth it. When done regularly, the squat is ideal for bodybuilding and PTO.

Overview of squat fundamentals:

Strength exercise for powerful legs

Given the complex execution of the exercise, follow the motto: technique takes precedence over weight. This limits the risk of injury.

Variations such as squats before or changes of position of posture or posture are possible (modification of the target of the stimulus)

GOOD EXECUTION OF SQUATS

In the starting position, the bar rests on a structure called a squat rack. At first, you position yourself under the bar, lift it from the rack and you press it on your trapezius (and not directly on the cervical - risk of injury!).

Throughout the exercise, you must look straight ahead. You take a step back and position your feet parallel and spaced approximately shoulder width apart. Now you run the squat by pushing the pelvis backwards and bringing the weight down in a controlled manner.

Meanwhile, the bust stays upright to prevent the chest from leaning forward. It is important to control the descent to avoid overloads and possible injuries to the spine. The back always stays straight.

At the lowest point of the flexion (the knees must be just below the height of the hips) then start the recovery by making an explosive movement of the thighs. To return to the starting position, it is important to always keep your back straight. To do this, tuck your belly button in the direction of the spine and lift the pelvis slightly forward.

FREQUENT ERROR IN SQUATS

Wrong back position: During exercise, the back is arched, which puts it under tremendous stress and can cause injury. Always keep your back contracted and straight.

Wrong foot position: During exercise, the knees should not extend beyond the tip of the feet, otherwise the knee ligaments will be subjected to heavy loads. The tips of the feet should always look slightly outward (30 °) to prevent the knees from coming down.

Poor foot position: Most of the time, squats are performed with a restricted range of motion. For the depth of the squats, it is optimal to bring the thigh to a minimum in a position parallel to the ground, or even more. Respecting this position minimizes the load on the knee. By gaining more confidence in the course of movement and mobility, it is possible to perform deeper squats.

VARIANTS OF SQUATS

Squats easily adapt to any type of body by making precise technical modifications. Although the thighs, buttocks and back extensors are the target, the exact stimulus changes over the variants. That's why it's a good idea to vary the shapes of squats when adapting a training program. In terms of classic squats, we differentiate between the "high bar" and "low bar" variants, not to mention the front squat.

For the front squat, place the dumbbell on the front of the shoulder and stabilize it with the fingers (palms look forward) or arms crossed. The execution of this exercise focuses mainly on the quadriceps and the musculature before the thighs.

Squats require a good flexibility of the hips -

the variants allow to respect the mobility of each one.

The difference between the high bar and low bar variants is the dumbbell support position in the neck area. In the low bar variant, the dumbbell is placed much lower (about shoulder blades). One of the consequences is the protection of the entire bust. On the other hand, this variant allows to lift more weight.

In the high bar variant, the dumbbell rests on the musculature of the neck and is worn closer. Thus the bust is kept upright throughout the exercise. The technical execution is a little more complex and requires more flexibility in the hip flexors to reach the right depth of squats.

TIPS FOR SQUATS

Important for women: Squats are an ideal exercise for the belly, legs and buttocks.

For heavy weights, weightlifting belts can prevent arching of the back and stabilize the lumbar spine (the risk of injury is reduced).

On the other hand, you have to have the right type of shoes to have enough stability. (shoes with flat and firm soles or weightlifting shoes).

Warming up and practicing mobility with a muscle massage roller before the squat can improve technical performance and allow deeper squats.

Work with warm-ups to prepare the muscles for a complex movement.

You need explosiveness from the thighs especially for the ascent phase in difficult squats. Creatine gives you a precious help especially in your training for muscular explosiveness and guarantees more strength and power coming from the legs. Here's how to show new squat records in no time.

HOW TO HAVE A DREAM BODY

All occasions are good to work on his silhouette! As soon as you wake up, in front of the mirror, at the office or on the subway ... learn how to build up your body at any time of the day. Finish the routine: discover all our tips to have a dream body.

WORKING YOUR POSTURE AT AWAKENING

You certainly know this: "hold your right" ... A refrain that we kept repeating to you small, so you do not have your back bent ... But in the end, do you continue to grow yourself? Learn how to correct your posture for a dream body. This will tone up the deep muscles around the spine. The good gesture? Every morning, when you get out of bed, sit on the floor, well placed on the ischions (the front of the buttocks). Extend your legs and place your arms straight in front of you. Gain the belly, then without moving your head or shoulders, push your glutes down, pressing into the ground; at the same time, pull the top of the skull upwards. Imagine that you want to increase the space between each of your vertebrae. You stretch your column early in the morning and maintain your support.

TONIFY YOUR BREAST, WITHOUT BREAK

If there is a part of the body that we tend to neglect, without knowing how to work it is the chest. Yet, with age, firmness is lost! So to keep a pretty cleavage and have a body of dreams, you have to get to work. Do you also know that beneath the breasts are the pectorals, the muscles that, once toned, make it possible to raise the chest? Here is our tip to take care of it: use the Body Power, an effective fitness accessory that allows you to find a beautiful chest in one and the same exercise. Every day, in front of the mirror, exercise for at least 10 minutes, you will get fast results. This is how to keep your breasts round and firm, in a minimum of effort!

MUSCLE YOUR ABDOS IN THE OFFICE

Your belly turns to the soft and you look in all ways to find a nice chocolate chip? Know that every opportunity is good to have a dream body and work his abs. Our good plan? Muscle her belly in the office! Needless to say, you'll have to pull out all the gear to get to work ... Only your chair is enough for this muscle building exercise. At the lunch break time, take a few minutes to train. Sitting at your desk, sit comfortably in your chair, your back straight, pressed against the backrest. Lean on the armrests, inhale deeply and exhale while lifting both knees at the same time. Hold this position for 5 seconds and return to the home position. Repeat the movement 10 times.

REFINE YOUR LEGS IN THE STAIRCASE

Back from a busy day of work, here you are in the lobby of your building. There you still hesitate between taking the elevator or climbing the stairs ... In front of this great dilemma, come back to the reason: take the stairs without complaining, it's good for health! Climbing the stairs is great for calf, leg and gluteal refine. It is also a good exercise to maintain your physical condition and work your breath. For more efficiency, climb them on tiptoe. And for those who do not have stairs at home, apply this trick outdoors or in the metro ... Better, equip yourself with a mini stepper: a fitness accessory that takes up little space and allows you to work your lower body. The principle ? Standing on small steps, you sculpt and firm up your figure, all without moving from home.

LOSE HIPS

Do you remember the Hula Hoop, the big hoop with which you wanked in the playgrounds? Here is one who comes back in the race! Today, people are crazy to find a size wasp. Find the pleasure of turning it, it is an exercise ultra efficient to refine the hips and tummy. To use it, nothing more simple: place the hoop around your waist, look ahead, contract the abs and relax the shoulders; then give kidney shots from left to right or back and forth, remaining flexible on your legs; do not hesitate to change direction to work the muscles on the opposite side. By exercising a little every day, the trick is played: you draw a dream body and you lose in waist.

You are now ready to work on your silhouette in any circumstance thanks to some clever gestures ... Having a dream body is possible!

5 TIPS FOR REACHING FOR SPORT

Playing sports is beneficial. It's good for the line, the health and the morale. If you have not been physically active for a long time, it is imperative to take some precautions before returning to the sport. Here are our tips!

Make a point with your doctor

Eh yes ! This is the first step. Before returning to the sport, make an appointment with your doctor and make a small check-up.

It will enlighten you on your physical form and will even be able to direct you on the type of sport to privilege.

Take advantage of this appointment to request a medical certificate authorizing you to practice a physical activity.

This certificate is mandatory if you want to register in a gym or club.

Free time to get back to sport

If you want to play sports, you have to be free for several hours a week. Before committing yourself, estimate the number of hours you can devote to physical activity and choose a suitable activity.

It goes without saying that if you only have two hours available each week, the subscription to a sports club, expensive, is not recommended.

Ideally, to get back to the sport, you need two one-hour sessions a week.

Choosing the right sport

It's the key to success. Choosing the right sport keeps you motivated and does not give up after a month.

To resume physical activity, pool sports such as swimming, water aerobics or aquabiking are particularly beneficial. In water, one does not feel the weight of one's body and the effort is less difficult.

It is ideal to regain some flexibility, muscle tone and endurance before tackling a more sustained sport.

Invest in a new outfit

Do you want to go back to sport? Start with a shopping session! Yes, to be active, you have to be comfortable and therefore have a sports outfit as pretty as comfortable.

Prefer specialized stores where you will be advised. Pay special attention to the fabrics that make up your outfit and the quality of the sports shoes.

If you plan to play outdoor sports, consider equipping for rainy days and cool winter days.

To fix objectives

Sports should be above all a moment of relaxation. Yet setting a few goals can be extremely beneficial!

These objectives can be performances to be achieved, a competition to come, a weight to reach, etc.

HOW TO BECOME A RUNNING ADDICT ... WHEN DO YOU HATE IT?

All those who do not like running have a talent in common: they know how to make up excuses. Yet, unless you are injured, there is no good reason to avoid this effective physical activity, which goes out and is accessible to ALL (in terms of both price and effort). In addition, there is nothing more badass than being a runner nowadays, to Instagram and #fitgirls. Do not worry, love to run only has these ten tips to motivate yourself, make the session enjoyable ... and want to go back!

You're going to say, "No, but I'm fine, ok I'm not running but I'm walking!

Except you are here, you clicked on this article. That means you already know deep inside you that you can not really compare running and walking, as fast as it is.

While walking is effective, running is still an impact sport, which activates muscles, ligaments and tendons, maintains bone density and involves a much greater cardio effort than walking.

So why not stop making excuses right now, now?

Like to run, it starts with a good preparation

No need to invest in a new pair of sneakers.

If your tennis are 15 years old and are all decrepit, indeed, a round trip to your "sports shop" is required.

But no need to invest in new and expensive running shoes when you're just starting to get started.

As long as the insoles are thick enough to cushion shocks, your pair will do the trick (at least for the first few months).

No need to fill up with starchy foods.

Heavy riders consume more carbohydrates and protein than average to support their bodies.

But you, to date, are still a beginner in running. No need to eat more, or change the diet.

Avoid running on an empty stomach.

Running on an empty stomach is not necessarily a good idea. The ideal is to eat 1:30 to 2 hours before exercise.

Of course, we opt for a light meal and easy to digest to save a session even more difficult than it already is.

Live oatmeal, banana, light sandwiches and beware of spicy foods, hard to digest, as well as protein bars, which can weigh on the stomach during the race.

Warm up.

We assure you, warm up greatly facilitates the release of running!

Five minutes of walking before running is enough to prepare the muscles for the effort. Knee lifts or buttocks are also very effective.

However, no static stretching before the session: we reserve that for later.

To love running, spice up your running session

Start slowly.

Focusing on your racing speed from the start means you have to stop prematurely.

Better to go (very) slowly at first, if this is our rate of endurance. We can even alternate running and walking if necessary.

The trick to know his cruising speed: to be able to speak while running. On the other hand, if you're out of breath, you're going too fast.

Running outdoors is better!

There are only good reasons to play outdoor sports, especially the following: it's much more fun than the treadmill.

In addition, running on "real" surfaces (from tar to gravel to dirt tracks) is more demanding of the muscles of the legs and buttocks than the treadmill.

Fight boredom at all costs.

A little help is enough to keep motivation at the top. Run with a friend, for example, or build a playlist of running worthy of the most famous dancefloors of Berlin and Ibiza.

On days when friends and drums are lacking, it may be wise to focus on your breathing (inspires, expires, inspires, expires ...): it's rhythmic and enormously distracting. Yes, yes, we swear it!

How to love running? Also bet on post-running!

Relax with stretching.

Read also

women sporty outfits colorees running seance

Running races not to be missed in France and all over Europe

aquarunning young woman in swimming pool

The aquarunning, perfect ally for fine legs

After the race, we continue to walk for five minutes to relax the muscles and not lock the legs.

Then, we go to stretcher for runners: they must target the front and back of the thighs, abductors, calves and buttocks.

We warn you: even if they last several days, your aches are not a valid excuse to skip the next session.

Eat well after running.

What's more enjoyable than eating after sport? This long-awaited moment has finally arrived!

However, what we eat should help the muscles to recover, to find their

10 ERRORS TO AVOID FOR PERFECT SAGE

Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you the 10 mistakes to avoid.

The famous board. The flagship exercise to gain shape. If you want a wasp waist and buttocks made of reinforced concrete, this is definitely the fitness exercise to incorporate into your sports program.

"It's not about how long you can hold a board, but how long you can hold a board properly." says Rachel Piskin, co-founder of ChaineFitness in Manhattan and former New York City Ballet.

To properly perform your cladding exercise, rest on the palms of your hands and the tips of your feet. Your wrists should be under your shoulders. The ankles, pelvis and shoulders should be aligned and knees and hips tight. The neck should be relaxed and the head in the natural extension of the column. If you realize the board on the forearms, the same rules apply!

Once properly positioned, you just have to remain static until you feel the burn.

Easier said than done ! So here are the 10 mistakes to avoid to succeed perfectly your sheathing.

Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you 10 mistakes to avoid.

The bad positioning of the body to get better

Drop your pelvis to the ground

Do not lower your hips and buttocks too much, this puts pressure on your back which can cause lower back pain. The back should not be arched. If you feel your pelvis collapsing to the ground, tuck your belly and straighten the pelvis in the same alignment as your head and spine.

Raising the pelvis and buttocks

No doubt: exercise is much easier this way! To keep the body straight, engage all your muscles and contract your glutes. You will be more stable and will succeed your board more easily!

Bow the pelvis

It is likely that one side of your body is stronger than the other. Result: you bend to the weakest side. Position your hips evenly off the ground to work evenly on both sides and keep the same pressure on the body.

Bend the knees

This is a common mistake that allows your gluteal muscles to pause but reduces the effectiveness of the board. Straighten your legs to support your hips and keep your spine straight.

Forgetting the head and neck during sheathing

Drop your head and neck

Tilting your head forward may disrupt your vertebral alignment. Look straight ahead and release your neck to relieve tension in the upper back and shoulders.

Raise the head and neck

You do not need to raise your head too much because you will pull on your neck. And hello cervical pain the next day ... To maintain the initial posture, imagine the straight line of the spine.

Do not contract your muscles during sheathing

Forgetting to contract abdominals

There are other exercises that the abdominals to strengthen his abdominal belt. Having a flat stomach with sheathing is possible as long as you contract your abs. Tighten the belly muscles to support the spine and turn the fat into a sexy definition.

Do not contract the gluteal muscles

Most of the time, we forget that the board also works the buttocks. Remember to contract the gluteal muscles to hold the position longer.