PNF (proprioceptive neuromuscular facilitation) stretching is one where muscle group is passively stretched, then isometrically contracted against resistance while in the stretched position, and then is passively stretched further on. Basically, it is a combination of passive and isometric stretching. PNF is the most effective currently known way to increase
I’ve discussed dynamic stretching in the previous post. Let’s see what static stretches are. First of all, they are great for cooling down after weight training or other kind of intensive training. Static stretching – can be classified to active, passive, isometric and PNF (proprioceptive neuromuscular facilitation) stretches. Active static
Flexibility training is such training when you stretch your muscles in order to: Get more flexible Maintain your flexibility level Warm up and loosen up before intensive workouts Improve muscle recovery after resistance training Quicken muscle healing when it has been pulled/sprained or is chronically tight Dynamic stretching – controlled
Typical daily water needs figures for a sedentary individual are: • Urine – 1.2 litres • Feaces – 0.75 litres • Skin evaporation – 0.4 litres • Respiration – 0.15 litres • Total – 2.5 litres An hour of exercise uses another 1-2 litres of water, depending on training
Creatine is used by body to produce energy, ATP (Adenosine triphosphate – transports chemical energy within cells for metabolism), within the first few seconds of high intensity effort before the ATP generation occurs at any appreciable rate from glucose breakdown. More creatine stored in muscles means you can keep the
BCAA consist of the 3 essential amino acids – leucine, isoleucine and valine. It is well established that branched-chain amino acids, especially leucine, stimulate protein synthesis. Also, BCAA reduce the rate of protein breakdown. These qualities are particularly precious when you are on a fat cut-down diet regime and the
The most popular protein powders are the ones derived from cow’s milk: whole milk, casein and whey protein. The whole-milk protein powders have lactose and fat filtrated out of it, while keeping casein and whey (the ratio of 80 % casein and 20 % whey) intact. The full digestion of
There is a popular opinion that tall guys have a huge disadvantage when it comes to building muscle size. Are muscle size and height really so tightly related? Have tall guys a problem in bodybuilding? The answer is not very straight forward and might surprise quite a few of you.
Post training nutrition is a very important part of your overall diet. There are countless snacks and supplements dedicated to this purpose – post training nutrition for muscle and general recovery. Do you really need those supplements? Well, what you need is the particular nutrients, taken at the right quantities.
The importance of flow state in weight training Weight lifting flow state is your ability to get and stay super focused during a heavy set. The particular mind state of focus is essential in order to do anything extraordinary. Lifting crazy heavy (relatively to each person) weights is one of