Author: Axel Wesley

The Lack of time is one of the most common excuses for not doing training programs. To overcome this barrier, a narrative review has recently been published describing how to carry out efficient strength training in those cases in which we have little time. How to choose YOUR GYM well Keys to hypertrophy training if we have little time Bilateral and multi-joint exercises We can choose between isolated and unilateral exercises or just the opposite: bilateral and multiarticular. A squat will include much more muscles than a one-leg machine leg extension. The same goes for pull-ups versus a one-arm chest…

The row to the chin is one of the most seen exercises in weight training rooms with the aim of increasing the muscle mass of our shoulders. It’s a effective exercise as long as we execute it correctly, but it is usually done poorly, increasing the risk of shoulder pain and decreasing the activation of the target muscles. We are going to describe how to perform a row to the chin correctly, which activates our deltoids and keeps us away from shoulder pain. Row to the chin What area of ​​the shoulders do we activate to a greater extent? If…

The biceps is a muscle with two heads, as its name describes (bi = two; ceps = heads). Both are activated at the same time when we flex our elbows, for example when we drink water. However, there are certain exercises that emphasize more on one or the other, in addition to focusing more on different parts of each of these heads. These are the tricks that you can introduce in your biceps workouts to attack all its parts. Arm position influences biceps activation Arms at the side or arms in front of the body When we perform a normal…

One of the most difficult points to follow in summer is a healthy and balanced diet since we resort much more to eating out and excess calories. There are many ways to cook from home creating tasty recipes so as not to lose the habit and for this we are going to recommend some appliances that will be of great help: Philips air fryer These fryers They have gained popularity thanks to their speed and efficiency when cooking products with hardly any oil, reducing calories. This model has a capacity of 4.1 L with temperature regulation, different cooking options and…

Blood flow restriction (BFR) training consists of cut off blood flow venous blood of an extremity but still allow arterial blood flow in an extremity, resulting in best congestion possible. Blood flow restriction training is something that is met with mixed reactions as some people are all in favor of using it, and others think it’s just a cheap gimmick. 23 EXERCISES with our own BODY WEIGHT to get in shape AT HOME WITHOUT Vitónica MATERIAL How Occlusion Training Is Done To properly perform occlusion training, a knee brace or elastic band is used to cut off venous blood flow…

Among the most refreshing summer alternatives, we find the granitas, sorbets and ice creams. We tell you which of these sweets is healthier. Differences between sorbet, granita and ice cream Granitas are made practically from fruit and ice, including sugars which are what provide its sweet taste. Its consistency is that of a finely crushed iceresulting therefore very moisturizing and fresh. For its part, sorbet is also usually based on water and fruit, but its consistency is softer, creamier and lighter and may even be a suitable alternative to drink instead of eating by the spoonful. The frozenunlike the previous…

Strength training throughout life is our pension box to draw on when the effects of aging become too great. Inactivity, especially in advanced ages, greatly increases the risk of dependency and drastically reduces the quality of life. Strength training in older adults is mandatory for avoid dependency thanks to the improvement of muscular and general health. The Journal of Strength and Conditioning Research, one of the most important training magazines worldwide, has a position on strength training for older adults. Includes quality information more than 650 scientific referencesso we will use it as a guide to prepare this article. Why…

Colon cancer is one of the main causes of death from cancer in western countries. Obviously, diet strongly influences the risk of colon cancer, and changes in eating habits could reduce up to a 70% of this cancer burden. Epidemiological studies suggest that the consumption of processed meat (such as sausages such as loin, Serrano ham, etc.) is associated with the risk of suffering from this terrible cancer. Processed meat is made primarily from pork or beef, which is preserved by methods other than freezing and is subjected to treatment to increase preservation and change the taste. There is a…

Women’s strength training differs from men’s training in several aspects such as recovery, endurance capacity or energy consumption of fats or carbohydrates. However, there are some more marked differences such as the menstrual cycle that women go through repeatedly and that can affect their sports performance. Depending on the moment of said menstrual cycle, it will be more appropriate to perform one type of strength training or another. This article speaks at all times of the physiological behavior of the menstrual cycle without oral contraceptive use. Said intake modifies the hormonal levels and affects everything else, being necessary to approach…