Author: E B

First of all, proper nutrition when exercising implies compliance with a regimen. Before a workout, the body needs carbohydrates (an energy source for muscles), while after it, proteins for mass gain and the right fats for recovery.

Gainer is a carbohydrate-protein sports supplement for rapid muscle mass gain and body weight gain. Most often, a gainer consists of a mixture of whey protein and fast-digesting carbohydrates, in some cases, creatine, as well as vitamins and minerals, can be added to its composition. The word gainer refers to the English verb to gain, meaning in this context a set of masses.

Once in a sports nutrition store, it’s easy to get lost in the plethora of muscle-building supplements. Three-level filtration protein, microcrystalline creatine with a transport system, five types of fast carbohydrates gainer, and casein with magnesium – the list is endless.

In pursuit of massive arms, men fanatically train their biceps, while often forgetting about the triceps. However, the triceps muscle of the shoulder takes up about 70% of the volume of the arm, so it should be in priority. And you don’t have to go to the gym to do it.

Probably every girl wants to have a toned butt and thighs. And even those who have been generously endowed by genetics eventually have to start working on themselves. After all, not just thinness is in fashion, but a more athletic look.

Everyone who works out in the gym, sooner or later, is faced with the need for training to develop strength.

Leg workouts must be present in the program for both women and men. Almost any projectile is suitable for working out the muscles of the legs. But today we’ll talk about how to train them well with dumbbells.

Lunges are an exercise that no leg workout can do without. Moreover, it is used regardless of gender. It would seem that it is difficult – take it and do it. But walking lunges have a few “secrets” that affect the final result.

The transversus abdominis muscle is the innermost layer of the abdominal muscles. Unlike the rectus abdominis, which is located vertically on the front surface of the body, the transverse muscle is located horizontally and encircles the waist, like a belt.

Vacuum exercise is a way to train the internal abdominal muscles. This exercise is used both in yoga (it is considered breathing) and in bodybuilding (the vacuum helps to increase the volume of the chest and reduce the waist, making the figure V-shaped).