Monday, Wednesday and Friday

The most often choosen days for training. Why is that exactly?

Most people starting train "from monday" and it is fine, we totally understand it. New week, new challenges etc. This is obvious choice - monday. And what about next two days?

Dumbbells at Gym

Almost every trainer says that muscles should rest at least one day. They should have time to regenerate, to rest, to gain some energy. We add one day break to Monday and now we have Wednesday.



Next day of hard work with your body and here comes doctor's and trainer's opionion - day of break. This simple math gives us Friday and closing of whole training week.

It's that simple! Don't hesitate to start your traing today. It's no need to do it at Monday.

Workout without gym

Yeah, that can be performed. You can have perfect body shape, great condition and smile on your faces without visiting a gym.

Anyway - Gyms are often overcrawded, full of meatheads etc. Learn how to train properly and then go to the gym.

Sven Friedrich quotation

First of all, the most important thing is... warm-up. Without it you can be injured, and even when you don't have much time - shorten your training reather your warm-up.

Do some push-ups, some standing jogging, pedaling on stationary bike or go for stairs. After you do that - you can perform actual training.

The best trainig for begginers is:

• 20 body weight squats
• 10 push ups
• 20 walking lunges
• 10 dumbbell rows (using a gallon milk jug)
• 15 second plank
• 30 Jumping Jacks
   
  

6 Workouts to perform at home

Hello everyone!
We are group of young people who loves to help people. Especially if we are talking about
sports. Not everyone of us can afford (because of the money or time) to take 3 days a week
training at the gym. We totally understand that fact and we decided to start this blog.
Every week you will wind new posibilities to train at home and still - be fit! Here are some
workouts you can perform at home - just for the good start!

6 workouts you can perform at home

First - the Plank.

It might be a little bit funny and obvious but still - this is excellent exercise and nobody
should underestimate this. Plank looks like it is easy to do but...wrong! When you are doing
it well - whole body will be sweating!

To perform the plank you have to place your elbows underneath your shoulders and... put your
knees together. When this part is done, try to lift your body and hold!

Try to do about 3 sets of these. As a beginner you should do around 20 seconds of plank.

We cannot stop! - The wody weight blitz

Not so easy like the plank :) You can say that is really demanding, but whole body is working
and stretching!

To get full benefit of this set of excercises you should do 10 repetitions of each:

- Pushups, with pause (around 2 seconds) when you are at the bottom

- Prisoner squats

- The plank (for 30-50 seconds)

- Alternate forward lunge

- Tricep couch dips

Each set should contain: 10 repetitions, after that - 8, then 6, 4 and 2 :)

3 minutes challenge

Did you ever heard "the simple solutions are the best" ? In this case it works very similar!
A few excersices which everyone of us knows can make miracles! Do you know them?

Pushups, squats and burpees? Sounds familiar? Great :)

Perform as many repetitions of every excercise in 3 minutes. Rest 1,5 minute and go on with

next excercise. Be sure that you are doing it corectly!

Deadlifts, ladies and gentelmen!

You have to turn all your weight to right leg. Next, try to bend your knees and once get left
leg behind your body. Get the lowest as it is possible on the right knee - then repeat excersice with another leg.

You should easly perform two sets of this excersice - 3-6 repeats on each leg.

Cardio at home? Why not!

Cardio excersises performed at home are not very popular... Do you know why exactly? It's not so easy :)

It's hard to start but... if you will - there is nothing more satisfying!

There are some great examples of this kind of workout:
-Jumprope
-Burpees
-Stationary bike
-Jogging on the spot
-"Shadow boxing"

It's worth to perform every single excercise for 30 seconcs, rest 10-15 seconds and get another exversice. Repeat all of these for 10 minutes every day :)

Pull yourself up!

This picture explains everything :)

Pull-up (performing outdoor)