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DA LI ŽENE TREBA DA DIŽU TEGOVE

Često čujem od klijentkinja i žena u fitnes centrima kako ne žele da dižu tegove da se ne bi nabildovale i izgledale kao muškarci. Ili na primer da žele samo da rade kardio vežbe i lagane grupne programe zato što se plaše tegova i težina. U današnjem tekstu ćemo malo da razbijemo predrasude u vezi žena i dizanja tegova.

Verovatno ste viđali žene takmičarke sa ogromnim mišićima, i to zna da bude malo preterano i izgleda začuđujuće. To je samo moguće uz ogromne napore i veoma puno specijalne suplementacije koje ženski organizam ne može da proizvede. Muškarci luče hormon TESTOSTERON u mnogo većim količinama nego žene, Dok žene luče hormon ESTROGEN u većim kolićinama. Testosteron je zadužen za rast mišića, prosto rečeno. Tako da ako nemate dovoljnu količinu ovog hormona u telu mišić neće moći mnogo da raste.

Da li će vam mišići rasti ako dižete tegove? Hoce, ali samo do određene granice i neće moći da budu veliki kao kod bodibildera. Vaši mišići će se samo zategnuti i dobiti tonus, što će vašem telu dati zdrav, čvrst i poželjan izgled. Vaša kilaža če se možda povećati, ali to je zato što su mišići teži od masnog tkiva. Vaša mišićna masa će se povećati ali zato će se masno tkivo smanjiti i vaše telo će poprimati izgled kakav ste oduvek želeli. Tako da obratite pažnju na procenat masti a ne telesnu težinu.

Povećanje mišićne mase i jaki mišići će ubrzati vaš metabolizam i više sagorevati kalorija. Istraživanja kažu da svaki kilogram mišića sagoreva i do 100 Kcal dnevno. Tako da računica kaže da uz gubitak masnih naslaga i malog povećanja mišićne mase dolazi do povećanog sagorevanja kalorija i gubitak kilograma je neminovan. Jaki mišići gore kalorije i posle treninga i u toku spavanja.

Zašto još treba dizati tegove? Pa iz vrlo bitnih zdravstvenih razloga. Osteoporoza se mnogo učestalije pojavljuje kod osoba ženskog pola. Smanjuje se gustina u kostima i dolazi do čestih preloma posebno kod starijih osoba. Dizanjem tegova gustina u kostima se povećava i do 15% u periodu od 6 meseci učestalog treninga sa tegovima. Tako da benefiti dizanja tegova su višestruki.

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Uz dobar trening sa tegovima, kvalitetnom ishranom i hranom bogatom proteinima, dobrim hidratima, vitaminima, vlaknima i mineralima, dobrim oporavkom i pripremom za sledeći trening, vaše telo i muskulatura će postati čvršća, zdravija i bićete vitalniji. I ne zaboravite ili ako niste znali i Victorijini Andjeli dižu tegove 🙂

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PSIHOLOŠKI PRISTUP U PERSONALNOM TRENINGU

Znamo da tokom celog života učimo i stičemo iskustvo. Ono je jedno od veoma bitnih stvari kako bi bili uspešniji u svom poslu, posebno u edukaciji i poslu kojim se ja bavim PERSONALNI TRENER. Danas ćemo malo posvetiti pažnje ovoj temi.

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Ljudi su različiti, što po kulturi, religiji, ponašanju ili drugom. Posebno se odnosi na multikulturalna društva i fitnes centre gde u danu možete imati klijente iz Kine, Australije, Saudiske Arabije, Irana, Južne Afrike pa Bangladeša ili vegetarijanca iz Indije, kao što sam ja imao prilike. Sve te kulture trebate do nekle poznavati da bi znali kako da sa psihološke strane pristupiti kijentu. Trenutak kada naiđete na problem i klijent nije zadovoljan uslugom ili svojim napredovanjem a možda je sam kriv zato što se ne pridržava smernica koje ste mu dali, tada treba da na pravi način objasnite gde je problem i kako ga rešiti.

Još jedna veoma bitna stvar koju primećujem kod mladih i “instant” trenera jeste NESTRPLJIVOST da se postignu rezultati. Konkretno “šamaranje” kako mi volimo da kažemo vežbama i loša taktika i pravovremena primena određenih vežbi u određenom trenutku. A da ne pominjem vežbe za koje ne znamo čemu služe i koje mišićne grupe angažuju. Trening i rezultati treninga su proces koji traje i traje. Organizam se navikava i adaptira na promene, brani se od stresova i šokova koje mu zadajete. Iskustvo će vam pokazati kako da ublažite sve neželjene posledice na organizam.

Trening treba da bude pre svega delotvoran, pravovremen, taktički i na kraju zanimljiv. Često se ovo poslednje stavlja u prvi plan, što je veoma kratkog daha. Nećete imati stalne klijente koji vam veruju. Kao iskusan trener ćete znati na koji način da sa klijentom ostvarite kvalitetan odnos. Imaće poverenja u vas, biće iskreni prema sebi i prema vama, i lakše ćete naći način za postizanje cilja. Često se dešava da harizma i energija trenera privuče klijenta a ne teorija i znanje. Klijent neće razumeti previše stručnih reči niti će ga interesovati vaše znanje iz anatomije i suplementacije. On traži proste informacije koje će mu pojasniti proces. Vi ste tu da razmišljate umesto njega a on taj koji će vaše trenerske sposobnosti pretočiti u delo.

Uštedite vreme koje vam je potrebno da ostvarite ciljeve: psihološkom pripremom i pristupom i stečenim iskustvom.   

SUPPLEMENTS – what to take, what to skip

A frequently asked question is what customers should take for weight loss, muscle mass, recovery… in order to progress in training process. Most in fact seeking a shortcut to success through “adequate” supplementation. We will try to explain this phenomenon through the upcoming text.

We shall pay more attention to recreation and people who do not have much experience with training, nutrition and supplementation, and they who would have to devote a little more intense physical activity. We assume that those who are a little longer in fitness industry, know the effects of this supplement on the human body and how they should be consumed.

Pharma industry, which includes the production of supplements for a training, course aimed to sell more products. So than when you walk into a store that sells supplements, you do not know what to look before you buy something, and a majority of them is effectively moot. There are very few things that actually do have effects. A lot of nutrients such as L-Carnitine ( “increases energy and accelerates the burning fat”) body produced in sufficient quantities – how much can you use it, the body is saturated with carnitine and automatically eliminate excess, so you extra entry will not help in achieving results. The same things is with Fat Burners, which are the most commonly asked question. Most of them contain a large dose of caffeine or ephedrine that can cause unwanted effects and special effects on the heart. A large number of products have a negative effect on the liver, especially for beginners in which body has not created a strong defensive position on the introduction of new nutrients in large quantities.

Supplementation for recovering the body, especially the muscles after intense training certainly makes sense, as prevention of catabolism, degradation of muscle fibers, regeneration and recovery of the same. This includes Proteins that we have in different flavors and shapes. Glutamine (amino acid that is used for binding proteins in the muscles and prevent catabolism), BCAA (essential amino acids), Omega 3 fatty acids (reducing bad cholesterol levels) … fall into a desirable form of additional and adequate supplementation for more effective training. For beginners and amateurs the best option is to use a high-quality diet or a diet your body recover from training, prepare the body for the next or decrease the weight and bring his line to perfection. There is a various natural sources of vitamins, minerals, protein, caffeine…

Think with your head, find out the right places with the right experts, develop a plan and program of activities and diet, and be persistent in achieving goals. Remember everything takes time and patience, and that every shortcut has negative consequences.

TRX – the best functional workout

Današnji fitnes se zasniva na što jednostavnijim ali što funkcionalnijim treninzima koji pogađaju čitavu mišićnu muskulaturu. TRX predstavlja jednu prostu ali veoma efikasnu i funkcionalnu spravu koja će angažovati sve mišiće tela uz preko 300 kombinovanih vežbi. U ovom članku ćemo se pozabaviti najefikasnijim vežbama na TRX-u.

Today’s fitness is based on as simple and functional training that affect the whole muscle musculature. TRX is one simple but very effective and functional device that will engage all muscles of the body, with more than 300 combined exercises. In this article we will address the most effective exercises on TRX.

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TRX se sastoji iz dva kraka na kojima se na kraju nalaze ručke. Kraci se podešavaju po dužini i time se opseg pokreta povećava ili smanjuje. To je jako bitno kod osoba različite utreniranosti kako bi trening prilagodili prema svakome. Vežbe se izvode samo uz korišćenje vaše telesne težine, i pod određenim uglom koje vaše telo zauzima prema TRX-u ili podlozi dozira se težina vežbe.

TRX is consists of two arms, on which at the end are handles located. Spokes are adjusted in length and thereby the range of motion increases or decreases. It is very important for people of different well trained to adapt training to everyone. The exercises are performed using only your body weight, and at a certain angle to your body takes to the TRX or medium dosed weight exercises.

Prednosti TRX-a:

  • napredak u performansama uz pomoć telesne težine
  • visokointenzivni treninzi koje pospešuju sagorevanje masti i definisanje vaše muskulature
  • izvrstan trening za jačanje CORE mišića
  • izgrađujete odličnu stabilnost, mobilnost i fleksibilnost vašeg tela
  • povećavate vašu izdržljivost
  • odličan kod rehabilitacija i oporavka od povreda
  • izolacija i jačanje specifičnih mišića
  • lako prenosiv i lak za montiranje

Advantages of TRX:

  • advances in performance with just your body weight
  • high-intensity training that enhances fat burning and define your muscles
  • great workout for strengthening CORE muscles
  • build excellent stability, mobility and flexibility of your body
  • increases your endurance
  • excellent for injuries recovery and rehabilitation
  • insulation and strengthening specific muscle
  • easily portable and easy to mount

Sada ćemo vam predstaviti dva seta vežbi koje su najefikasnije i najčeće se izvode na TRX-u. Ujedno su namenjene i za početnike i za one koji su već utrenirani.

Now we will present two sets of exercises that are most effective and most commonly performed on TRX. They are also designed for both, beginners and for those who are already trained.

PART I

PART II

Pokušajte da svaku vežbu izvedete što pravilnije kako bi angažovali deo tela za koji je vežba specifično namenjena. Vežbe se mogu izvoditi 30 sec između svake je pauza 15 sec u 4 runde ili kruga između kojih je pauza 1 min. Ovakav funkcionalni trening će sagoreti puno kalorija a ujedno ojačati vašu muskulaturu, ubrzati metabolizam i poboljšati vaše performanse.

Try to perform each exercise as correctly as possible, to engage part of the body which exercise is specifically intended. Exercises can be run 30 seconds, between each the rest is 15 seconds in a 4 round between them rest is 1 min. This kind of functional training will burn a lot of calories and also strengthen your muscles, speed up metabolism and improve your performance.

RUNNING IN THE COLD

Its various doubts about running in cold weather, useful or not, its healthy or unhealthy. In this article we give you some tips on how to prepare for running in cold and what happens to your organism in this weather conditions.

There are people who are more enjoyable to run out- than in indoor fitness centers on conveyor belts. That’s understandable, because just running in nature is interesting and gives a different feeling than running indoors. The important thing is to prepare well for the external conditions and know what negative consequences may be reflected in your body.

Cold air causes tightness in the chest and airways, because the blood vessels constrict under the influence of cold air. Running will stimulate blood circulation, blood vessels begin to expand and you’ll be warmer. Another phenomenon when running at low temperatures is the loss given liquid, perhaps even more than in the summer months. The body is covered with a thicker layer of clothing and sweating also lose fluid and seamlessly via exhalation of warm and humid air.

Useful tips that will help you to save and easily submit low temperatures when running:

Footwear for running. Wear footwear that will keep the heat on the feet but also ensure that the feet and legs dry. It also refers to socks that will keep the heat at the same time there will be wet from sweating feet.

Clothing for jogging. Would you want to be warmly but without sweating too much. The rule is to dress as if it were 20 degrees warmer outside compared to the current temperature. Then they need to wear layered fabric, which has a zipper at the neck and armpits, to be able to make ventilation in case of raising body temperature and sweating. It is necessary to wear a hat and gloves because the greatest loss of heat through the head and over his hand. At temperatures below 10 degrees C it is necessary to wear a jacket windbreaker through several layers of fabric and at lower temperatures scarf over his mouth so as not to directly breathe in the cold air.

Visibility. Wear light and fluorescent clothing, and in the case of twilight or darkness feel free to bring something to light, especially if you run in the dark field or road where traffic is common.

Warming up before running. Before running out, heat in the apartment jumping rope or running up and down stairs. Warming up should be enough to prevent sweating before going out in the cold. It is said that, its not so cold as you have enough heated.

Forget speed. Experienced experts say it’s more important to keep fit and keep mileage than speed up and get more kilometers. If the air is very cold you are looking for a field that has multiple regions, at an altitude of 300m and a higher temperature can be up to several degrees be higher. Share your running two times a day, it is better than a long time, where you are more exposed to low temperature.

Quick change of clothes. Your temperature of warm body declines sharply as soon as you stop running. To avoid side effects, such as fever, change as fast as you can. Especially females need to change the bra as soon as possible. Change the cap, place a dry to a wet head. If you’re away from home or returning the car, stop at the nearest place to change clothes and be sure to take a hot drink.

In case of rainy weather, crucial that your feet stay dry. Some experienced runners wrap their feet with socks in a plastic bag and then putting on their shoes. Bag keep feet dry even if you run around the ponds. Good advice if you need to overnight to dry your shoes, put crumpled papers in shoes and leave to rest, the paper will extract moisture from shoes.

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These are tips and tricks of top runners, who have had enough experience and time to find the right way to enjoy running through the cold conditions and thereby do not bring your body into a health-threatening situation.

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