Fitness 2022, December

ABC training: what é, how to do it and other types of training division &

ABC training: what é, how to do it and other types of training division &

ABC training is a training division in which muscle groups are worked on the same day, increasing muscle rest and recovery time and favoring hypertrophy, which is the increase in strength and muscle mass. Thus, the training indicated as A must be performed in one day, B in the next day and C in the other day, repeating training A on the 4th day of training, or according to the instructor's guidance.

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8 hamstring exercises (to do at home or gym)

8 hamstring exercises (to do at home or gym)

The hamstring exercises are important to increase the strength, flexibility and resistance of the leg, in addition to being important to prevent and relieve pain in the lower back, since many of the exercises involve this region, and to prevent the occurrence of injuries.

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9 exercises for glute training at home

9 exercises for glute training at home

The gluteal training to do at home is simple, easy and allows you to work the gluteus medius, maximum and minimum, in addition to the calf, thigh and front and back of the leg, through exercises that can be done with or without the use of weights.

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How to take whey protein, what it is for and types

How to take whey protein, what it is for and types

Whey protein is a supplement obtained from the whey protein of cow, sheep or goat milk, which is widely used to complement the diet, especially for those who want to gain muscle mass, as it increases muscle production, in addition to improving performance during physical exercises and recovery after training.

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5 best exercises for Chest Training

5 best exercises for Chest Training

The training plan to develop the chest should include different types of exercises because, although all parts of the muscle are activated during training, there are specific exercises to focus more on one or two areas. Thus, it is always important to combine exercises for the different parts of the chest, in order to obtain a more developed and symmetrical muscle.

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Capoeira: what é, benefícios and how to startçar

Capoeira: what é, benefícios and how to startçar

Capoeira is a Brazilian cultural expression that combines martial arts, music, acrobatics and dance to perform quick, complex and unique strokes and movements that require a great amount of strength and body flexibility. Capoeira practitioners generally have excellent physical shape and well-being, as the acrobatics and movements not only stimulate the body, but also the personality and mental state.

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DHEA: what é, what it is for and side effects

DHEA: what é, what it is for and side effects

DHEA is the acronym for dehydroepiandrosterone, a hormone that is naturally produced by the adrenal glands and that is responsible for participating in the production of sex hormones such as testosterone and estrogen. DHEA production reaches its maximum amount between 20 and 30 years of age, with its concentration decreasing from that age onwards.

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Complete Shoulder Workout: 5 Best Exercises (and How to)

Complete Shoulder Workout: 5 Best Exercises (and How to)

Training the shoulder is as important as training any other muscle group in the body, because the muscles and joints that make up the shoulders are important to guarantee stability and strength to the upper limbs and allow movements such as lifting the arms and moving them.

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Leg workout: 8 exercisesíthigh, posterior and calf exercises

Leg workout: 8 exercisesíthigh, posterior and calf exercises

Leg training can be divided according to the muscle group that you want to work, and the physical education professional may indicate the performance of an exercise for each muscle group. Thus, exercises that work the muscles of the front of the thigh, the calf, the glutes and the inside of the leg, for example, that can be done in 3 series of 10 to 12 repetitions can be indicated.

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10 exercises to strengthen the knee

10 exercises to strengthen the knee

Knee strengthening exercises are a great option to improve muscle strength and endurance and knee stability, which are important to increase shock absorption and avoid joint stress, protecting knee structures wear, such as meniscus, bone, ligaments and cartilage.

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6 exercises to train bíceps at home

6 exercises to train bíceps at home

Home biceps training is simple, easy and helps you achieve different goals, from toning, to increasing lean mass and muscle volume. These exercises can be done without the use of weights or with weights for faster results. However, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as tendon rupture or tendonitis, for example.

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Back Workout: 12 Best Exercises (and How to)

Back Workout: 12 Best Exercises (and How to)

Back training is divided by muscle groups that you want to work, and should be indicated by the physical education professional according to the person's objective. Thus, exercises that work the upper back, middle and lower back can be indicated, which can be done in 3 sets of 10 to 12 repetitions, or according to the instructor's guidance.

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Race training to lose weight (with training sheet)

Race training to lose weight (with training sheet)

Running is a very efficient type of aerobic exercise to lose weight and improve physical conditioning, especially when practiced at high intensity, increasing heart rate, as it promotes increased metabolism and favors fat burning. Running training that can lead to fat burning and, consequently, weight loss can lead to the loss of 1 to 2 kg per week, as it intersperses moments of high intensity with calmer running, increasing energy expenditure.

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Crossfit: what é, benefícios and how to practice

Crossfit: what é, benefícios and how to practice

Crossfit is a sport that aims to improve cardiorespiratory capacity, physical conditioning and muscular endurance through a combination of functional exercises, which are those whose movements are performed on a daily basis, and aerobic exercises, which are performed at high intensity, bringing several he alth benefits.

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Running Really slimming?

Running Really slimming?

Running is a great exercise to aid in the weight loss process, because in 1 hour of running, approximately 700 calories can be burned. In addition, running reduces appetite and promotes fat burning, however, in order to lose weight, it is necessary to run at least 3 times a week.

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7 Benefícios Zumba (and how many calories you actually burn)

7 Benefícios Zumba (and how many calories you actually burn)

Zumba is a type of physical activity in which aerobic gymnastics and Latin dances are mixed, favoring weight loss and helping to tone the muscles, especially when associated with a he althy and balanced diet. This activity can be practiced by both children and adults, however, as zumba has an intense rhythm, the ideal is to start slowly and gradually increase the pace, stopping the class if the person feels muscle pain, nausea or severe shortness of breath.

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Crossfit for beginners: best exercises and how to do it

Crossfit for beginners: best exercises and how to do it

Exercises for beginners in CrossFit help you adjust your posture and learn some basic movements, which you will need over time for most exercises. So, it's a great way to strengthen some muscles and avoid injuries in the heaviest workouts at the gym, for example.

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Hypertrophy training: how to do it and weekly plan

Hypertrophy training: how to do it and weekly plan

Muscular hypertrophy training should preferably be performed in a gym, because heavy equipment and equipment are needed to stimulate muscle building. To ensure that training is well done, it is very important to have guidance from a physical education teacher, who will outline a training plan suited to body characteristics and individual needs.

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Benefíspinning classes at the gym

Benefíspinning classes at the gym

A spinning class loses weight more than a treadmill or a run and also strengthens the legs and butt, making the body more beautiful and attractive. Other benefits are: Strengthen the thighs, fighting cellulite on the inner and side of the thighs;

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Interval training: what é and types

Interval training: what é and types

Interval training is a type of training that consists of alternating between periods of moderate to high intensity effort and rest, the duration of which may vary according to the exercise performed and the person's objective. It is important that interval training is done under the supervision of an instructor so that the heart rate and intensity of the training are maintained, in addition to preventing injuries.

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HIIT training: what é, benefícios and how to do it

HIIT training: what é, benefícios and how to do it

HIIT, also known as High Intensity Interval Training or high-intensity interval training, is a type of training performed with the aim of accelerating metabolism and thus promoting fat burning, in addition to being a training that promotes the improvement of physical conditioning.

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What é VO2 mámaximum and how to increase

What é VO2 mámaximum and how to increase

The VO2 max corresponds to the volume of oxygen consumed by the person during an aerobic physical activity, such as running, for example, and is often used to assess the physical conditioning of an athlete, as it represents the best a person's aerobic capacity.

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Calisthenics: what é, benefíexercise and exercise routineícios

Calisthenics: what é, benefíexercise and exercise routineícios

Calisthenics is a type of training that aims to work on muscle strength and endurance, without the need to use gym equipment, because one of the principles of calisthenics is the use of the body itself to increase muscle mass. In addition to increasing strength, endurance and body awareness, calisthenics increases flexibility and mobility.

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Exercífunctions: 9 opções de exercisesícios and how to do

Exercífunctions: 9 opções de exercisesícios and how to do

Functional exercises are those that work all the muscles at the same time, unlike what happens in weight training, in which muscle groups are worked in isolation. In this way, functional exercises improve body awareness, motor coordination, agility, balance and muscle strength.

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6 exercises to lose back fat

6 exercises to lose back fat

To lose back fat, it is important to perform exercises that work with more emphasis on the muscles present in the upper and lower back, in addition to the abdominal muscle. However, in order to lose fat in the back, it is necessary to lose fat in general, and it is important to also perform aerobic exercises and have he althy habits.

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Tips to improve performance in the gym

Tips to improve performance in the gym

To improve gym results, whether the goal is to lose weight or gain muscle mass, it is important to be motivated to achieve the goal and understand that the process is slow and gradual. In addition, it is important to pay attention to food, stay hydrated and not miss training, in addition to doing them with intensity or according to the instructor's guidance.

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Chest workout at home: 6 exercises without weight or equipment

Chest workout at home: 6 exercises without weight or equipment

Picking up weights at the gym is one of the best ways to build a stronger and bulkier chest, however, chest training can also be done at home, even without weights or any special equipment. When weights are not used, the secret to a more effective training is to increase the time under tension, that is, to leave the muscle contracted for longer than what would be necessary with the use of weights.

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Chest workout with dumbbells at home: 5 opções de exercisesícios

Chest workout with dumbbells at home: 5 opções de exercisesícios

Chest exercises with dumbbells to do at home help to strengthen, tone, define, gain muscle volume and improve motor coordination, as in addition to the chest, they work other muscles such as the deltoid, triceps and trapezius. To do this dumbbell workout, it is important to keep your wrists steady, your scapulae retracted and your abdomen contracted, in addition to taking into account your body's limitations to avoid any type of injury such as tendinitis or bursitis, for ex

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7 exercises for triceps training at home

7 exercises for triceps training at home

Triceps training at home is simple, easy and helps to achieve different goals, from toning, decreasing flab, increasing muscle volume to improving elbow support, flexibility and arm strength and should be added to weekly exercise routine. Triceps exercises can be done with or without the use of weight, however it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as triceps rupture or tendonitis, for exampl

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4 best calf exercises (and how to)

4 best calf exercises (and how to)

Calf exercises are a very important part of leg training, as they allow the calf muscles to be worked in order to ensure greater stability for the person, more strength and volume, also promoting a more aesthetic contour for the person. the leg.

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Squat: benefícios and how to do it correctly

Squat: benefícios and how to do it correctly

Squatting is a simple exercise that doesn't require much preparation, just keep your legs apart, stretch your arms in front of your body and squat until your thighs are parallel to the floor. Although it is often considered just a leg strengthening exercise, the squat works other muscles in addition to the leg and thus promotes strengthening of the abdominal and back muscles, for example.

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Exercístretching exercises to do before and after your walk

Exercístretching exercises to do before and after your walk

Stretching exercises for walking should be done before walking because they prepare the muscles and joints for exercise and improve blood circulation, but they should also be done right after the walk because they help remove the excess lactic acid from the muscles, decreasing the pain that can arise after physical exertion.

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Exercístrengths to thicken legs

Exercístrengths to thicken legs

Exercises for strengthening or hypertrophy of the lower limbs must be performed respecting the limits of the body itself and, preferably, under the guidance of a physical education professional to avoid the occurrence of injuries. To achieve hypertrophy it is necessary that the exercises are done intensely, with a progressive increase in the load and following an adequate diet for the objective.

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5 exercises to train leg at home

5 exercises to train leg at home

Leg training to do at home is simple and easy, allowing you to work the glutes, calves, thigh and back of the leg, and can be done with or without the use of weights. These exercises help improve endurance and muscle strength, as well as tone the skin, fight sagging and, in the case of women, improve the appearance of cellulite.

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3 glíteo exercises to lift the butt

3 glíteo exercises to lift the butt

These 3 butt lift exercises can be done at home and are great for strengthening the glutes, fighting cellulite and improving body contour. These gluteal exercises are also indicated in case of weakness of the muscles of this region, which can harm the hips, knees and ankles due to structural compensations.

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Squats: what is it for and how to do it correctly

Squats: what is it for and how to do it correctly

To get firmer and more defined glutes, a good type of exercise is the squat. For the best results, it is essential that this exercise is done correctly and at least 3 times a week, for about 10 to 20 minutes. There is no universal number of squats that you should do, as it varies a lot between each person and their physical constitution, as well as physical preparation.

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30-minute GAP Workout: for glútee, abdominal and legs

30-minute GAP Workout: for glútee, abdominal and legs

GAP training is an excellent way to strengthen and tone your gluteal, abdominal and leg muscles, allowing you to achieve a slimmer and more elegant silhouette. This type of exercise should always be adapted according to the physical capacity of each person and, therefore, it is advisable to consult a physical trainer.

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5 exercises for seniors to do at home

5 exercises for seniors to do at home

Exercise practice for the elderly is very important and brings several he alth benefits, such as helping to maintain or increase muscle mass, maintain bone density, improve balance, coordination and mobility, reduce the risk of falling, and help maintain independence in carrying out day-to-day activities.

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Exercícios for bíceps, tríceps, forearmsçs and shoulders

Exercícios for bíceps, tríceps, forearmsçs and shoulders

The exercises for biceps, triceps, shoulders and forearm serve to tone and strengthen the muscles of the arm, decreasing the sagging of this region. However, for the muscle to grow it is important to adjust the diet, consuming foods rich in proteins and in some cases, food supplements such as whey protein, with medical advice.

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6 types of martial arts for self-defense

6 types of martial arts for self-defense

Muay Thai, Krav Maga and Kickboxing are some fights that can be practiced, which strengthen the muscles and improve endurance and physical strength. These martial arts work the legs, glutes and abdomen a lot, making them ideal for self-defense.

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