Fitness 2022, December

Muscles ache badly after training - what to do?

Muscles ache badly after training - what to do?

Find out how to quickly get rid of lactic acid after a hard workout. Practical advice from the iron sports guru

Michael Nevier: the foundation for big shoulders in bodybuilding

Michael Nevier: the foundation for big shoulders in bodybuilding

Learn how to swing your shoulders to reach the famous triangle of torso in bodybuilding in 2 months. Start progressing now

How to pump up a girl's ass

How to pump up a girl's ass

The article talks about how to pump up the ass. After all, it is a beautiful elastic ass that is the subject of increased attention of all, without exception, representatives of the stronger sex

Barbell Hack Squats

Barbell Hack Squats

Find out why many professional bodybuilders put this exercise at the top of their leg training. Secret training methodology

Bodybuilding hyperextension

Bodybuilding hyperextension

Hyperextension is quite popular in bodybuilding. A large number of factors contributed to this. Learn about how hyperextension is applied in bodybuilding

Women's squats for the buttocks

Women's squats for the buttocks

The secret of pumped up buttocks is painstaking work in the gym, which is based on women's squats

Increasing the butt visually: basic methods

Increasing the butt visually: basic methods

Find out how to make your buttocks look appetizing without exercise and going to the gym

We swing the Brazilian ass at home

We swing the Brazilian ass at home

Find out which exercises work best for the glutes and which workouts to choose: strength or cardio

Why do you need training splits?

Why do you need training splits?

Find out why bodybuilders train each muscle group separately? What is the advantage of this type of training and how does the split speed up muscle gain?

Pull-ups with weights on the horizontal bar

Pull-ups with weights on the horizontal bar

Find out how to develop impressive back muscles? Revealing the secret pull-up technique of great champions. The result is 100% guaranteed

How to lose weight on a diet without exercise?

How to lose weight on a diet without exercise?

Find out if you can lose those extra pounds without going to the gym and without aerobic exercise. Effective weight loss technique

Shoulder anatomy

Shoulder anatomy

For productive work in the gym, each training athlete must have an idea of ​​how his shoulder muscles work, that is, know their anatomy

How to pump up your forearms?

How to pump up your forearms?

This article lists the most effective exercises to help you gain massive, muscular forearms effortlessly

Pectoral anatomy

Pectoral anatomy

The muscle fibers of the breast are unique in their physiological processes and genetic predisposition to development and growth

Treating shoulder muscle pain

Treating shoulder muscle pain

Learn how to relieve deltoid pain. We reveal the secret method of rehabilitation and strengthening of the osteo-ligamentous apparatus

Shoulder workout at home: basic principles

Shoulder workout at home: basic principles

A set of exercises at home for pumping big shoulders. Practical advice from professional bodybuilders

Squat with a barbell on the chest

Squat with a barbell on the chest

Squats with a barbell on the chest are one of the surest ways to always stay in great shape and keep the quadriceps in good shape

Breast workout for girls

Breast workout for girls

Learn how to train the upper body for girls to make their breasts firm and toned

Technique for taking the barbell to the chest

Technique for taking the barbell to the chest

Exercise for the development of explosive strength and mass gain. If your goal is strength and big muscles, be sure to learn the technique and include it in your training program

Shoulder workout in female bodybuilding

Shoulder workout in female bodybuilding

Women's strength training is undeniably different from men's. Probably, many girls will be interested in getting to know the Lena Johansen complex

Exercises for the internal pectoral muscles

Exercises for the internal pectoral muscles

Learn how to effectively train lagging chest areas while minimizing the load on the triceps and front delts

How to build biceps?

How to build biceps?

If you want to have biceps like a cannonball, then we recommend reading Arnold's secrets and duplicating the training program of the nine-time "Mr. Olympia"

Biceps on Scott's Bench

Biceps on Scott's Bench

Want to have big biceps? Learn how to do the most popular arm exercise in bodybuilding. We reveal the technical secrets of execution

How to swing biceps and back correctly?

How to swing biceps and back correctly?

Find out how bodybuilding pros combine back and biceps workouts to achieve excellent competitive form

We pump chest muscles at home

We pump chest muscles at home

Learn how you can develop Arnold's pectoral muscles at home with just 20 minutes a day and exercising several times a week

Why are you pumping your chest muscles incorrectly?

Why are you pumping your chest muscles incorrectly?

Learn the correct pectoral pumping techniques and techniques to maximize the strength and muscle mass of this muscle group

Split chest workout

Split chest workout

The pectoral muscles are quite difficult to train. To get the most out of your chest, learn how to train your breasts with a split system

Biceps with a barbell standing

Biceps with a barbell standing

We reveal the secrets of performing the basic movement for the biceps to trigger the local growth of the biceps muscle of the arm. Tips from professionals

Seated Dumbbell Curl

Seated Dumbbell Curl

Find out which isolation biceps exercise is the most popular among professional bodybuilders to create good arm relief

Donkey Calf Exercise

Donkey Calf Exercise

Bent over toes (donkey) is an effective exercise for the muscles of the lower leg, which does not load the back when performing

Biceps on the block

Biceps on the block

Learn How To Correctly Shape Biceps Peak With Isolation Block Exercise

Hammer for biceps

Hammer for biceps

Learn how to swing your biceps so that the muscle takes on the shape of Arnold? Secret execution technique

Seated Leg Extension

Seated Leg Extension

Seated leg extension is an effective selective exercise, the main function of which is to work out the quadriceps

Swing legs in the lower block

Swing legs in the lower block

Learn How To Do The Most Effective Buttock Exercise For Men And Women

25 ways to always be in great shape

25 ways to always be in great shape

Learn diet and exercise strategies to help prevent aging and keep your body in good shape

Is it possible to replace the squat with a barbell on the shoulders?

Is it possible to replace the squat with a barbell on the shoulders?

Learn 7 Effective Exercises That Will 100% Replace the Barbell Squat and Work Your Hips and Glutes Effectively

Can you replace the bench press at home?

Can you replace the bench press at home?

Find out which exercises are as effective for developing the pectoral muscles as the bench press, and which exercises can be done at home without a barbell

How to pump up your legs: Questions of theory and practice

How to pump up your legs: Questions of theory and practice

The muscles of the legs are difficult to pump. Even professionals in this muscle group can have bottlenecks. Get answers to theory and practice questions about pumping legs

Can you replace the pull-ups on the horizontal bar?

Can you replace the pull-ups on the horizontal bar?

Find out a series of exercises that can also effectively pump your back and at the same time replace such basic movements as the pull-up on the bar

How to train on an elliptical trainer?

How to train on an elliptical trainer?

Find out how with the help of such a simulator you can tidy up your figure without visiting the gym