Training the serratus

The serratus anterior is the muscle that offered attractive appearance on the side of the upper abdominal area, sometimes referred to as the "muscle Boxer"; technically not an abdominal muscle, but causes the eyes focus on him, distinguishing a muscular torso tearing others. The problem is that it is a bit difficult to train directly; in fact, many say that to have a fabulous serratus anterior only must have a very low rate of body fat and work with other exercises for chest, torso, and upper limbs, which brings into play the previous serratus.

Not bad advice, but work to go training the serratus should be directed to this muscle group; the last serratus muscles is important not only because it can look great with the sculpted body in the summer or at the gym, or on stage for athletes. The functionality of the previous serratus is given on the activity of the scapula, however, while most think that this muscle is key to carrying out a routine as "pullover," there are several exercises to strengthen and provide the ideal shock to stimulate the previous serratus.

It is quite clear that when it contracts (widens at the sides) extends the scapula, so long as the arm moves forward or backward, this muscle will skyrocket. Likewise, when pulling movements are made, the scapula retracts and often acts to stabilize, controlling the movements of the arm; therefore, it is difficult to find a perfect day to train the previous serratus.

Besides all this, when the previous serratus is weak, you can suffer from postural problems, including the "famous" winged scapula (shoulder blade where flared back, away from the body is). So regardless of how perfect the physical, to go by training the serratus as another circuit it is likely to be achieved fabulous results in the process of muscle definition and formation of a body ten. You can know more details here.

If not a sweater, then what?

We are not discrediting or suggesting that a good workout jersey not gets an absolute work of serratus during his movements; we are just examining the anatomical activity and scientific research analyzing alternative exercises to go by training the previous serratus.

The following exercises to strengthen the former serratus are perfect to improve posture, whether the days of chest or added to train shoulders, with a few changes to the pulling cable, but to make a retracting movement of the shoulder blades (like taking the pectoral outward) with a look back and the bent back, can develop the training on day upper back to balance and enhance things with activators of the scapula.

The Training of Mireia Belmonte

A few hours after our best swimmer has won the first Olympic medal at the 2016 Rio Olympics; we think as sforzando this great Catalan athlete to reach the world rankings where he is. Every day of his life Mireia Belmonte cites us that gets up very early, and under the orders of his coach, Frenchman Frederic Vergnoux begins a rough day on a high-performance center that is at the height of about 2300 meters above sea level sea in the Sierra Nevada.

Before a competition like the Olympics, some fifteen weeks was prepared by swimming more than 100 km per week at that point, but not all done in the pool. Before breakfast, Mireia starts with a cardio rowing on an indoor track for about 40 to 50 minutes, with a rhythm that our metallers not flat, as do their partners; after this, the Spanish team swimmers pass the breakfast room and take more forces for a day that has not yet begun.

The training of Mireia Belmonte morning

At approximately 08:30 swimmer gives pool where you stretch and warm up your joints, then put his glasses and hat to train for almost 3 hours in a mixed train where currents are mixed under aerobic swimming, rhythms alternated of test and completing some series of speed about 8500-9000 meters. All the training is done under the eyes of coach and baristas and exercise biomechanics specialists; Mireia is weighed before and after each train to modulate metabolism.

After changing and take a protein shake full of energy, going to the gym to condition your muscles with short series by a session of 25 minutes, then train for 60 minutes with specific equipment endurance and strength; all this course is monitored by specialists, and an online monitor provides feedback everything is feeling his body and cardiovascular levels, which motivates the athlete to push their limits in each repetition; is the real "No Pain No Gain".

Javier Arguelles, biomechanics specialist, and performance, this allows Mireia adapt the training to another level, it simulates what to do so that the water height to deliver the maximum of their potential. In alternate reality appliances, lying face down, first rises to a high bank pulling the chest of a truck weights eight times, dragging up to 45 kg; then goes to a ergometer adapted for swimming, which is a complete torture for her and the other girls replicate the strokes as if rest via run by butterflies in the pool with the same power, speed, and frequency.

Thus ends the morning's work, which lasted about six hours, boiling inside the pool and fitness center; everything seems normal but to surrender to fatigue, Mireia should be prepared both mentally and physically to keep agua tango the daily punishment, which separates it from the others and makes the best of Spain. After the torturer appointment at the gym and take some respite, turn to dining room to eat varied and balanced as dictated by the rule of swimmers;then nap is mandatory because it is the pump that needs every athlete to return in the afternoon on a path to success;remember that the joint working dry for adaptation and water is about two to three times a week for five weeks of pre-competition at altitude.

The training of Mireia Belmonte afternoon

From 16 pm for 25 minutes, the gym becomes full of swimmers, the practice of Mireia Belmonte circuit pushups, situps, strokes with rubber, dominates in a bar rises as momentum is complete and work on mobile banking, which turbine to any athlete and more to an Olympic medalist. After hydration, returns to the pool like a triathlon swim all afternoon what a tremendous mental effort, for complete about 2,000 meters by 100 meters where they are culminating gathering pace.

The afternoon workout jumping rope ends about 3 to 4 minutes, up and down the stairs; This is repeated 3 to 4 times but with repetitions that alternate between low and high. After completing this circuit, go back to the pool to finish another 2,000 meters plus an extra 200 to 300 meters in about half an hour, but returned to the circuit is completed in 20 minutes.

Upon reaching 19 pm the train Mireia Belmonte ends with a third circuit in the pool completing another 2000 meters, by 100 meters to reach 6000 meters in a more intense afternoon. Physicist at this point would find thunderstruck, but at one point adrenaline and fatigue together, but this true champion can not stop thinking that you can stick with your routine; in the end, Mireia Belmonte wants more and returns to the circuit camber, up and down the stairs under the HIIT mode, fighting herself, to complete unops 2400 mts to reach about 8000 to 8600 meters, which symbolizes the Real spirit of one of the best Spanish athletes.

Recall that Mireia need to work your diaphragm because it is charged, due to asthma involved; just as she has an amazing physical and muscles of steel, what they do have a resilience exceptional. At dinner, those own tastes of any person is given but controlling the diet, although an orthomolecular doctor frequently accompanies to determine the quality of calories you should add to your meals. At 22 pm, Mireia going bed to enjoy a full sleep the next day to return to normal activity.

How to run in the mornings

When we woke up, and we go running, we are not always sure how to keep pace, either to gain or lose weight; the critical point could be how fast the train run, knowing about the aerobic threshold range and intensity of each step. We do not always focus on the different levels of effort and how we should understand the importance of how to run in the mornings.

Well, but it is complicated scientific exposition because this activity should not be stressful in the morning; each execution if too intense can damage the nervous and neuromuscular system, which will require several days for complete recovery. Ideally soft cover a distance and time to be finished cruising speed, so to speak, therefore, is useful to measure the level of effort.

For those who have more experience, it can be combined with intense days and other moderate, or work with the rhythm interval (HIIT), while maintaining control, relaxation and breathing during training. Before breakfast, the eve of the nutrients (fat + carbs) stored as body fat also work to achieve the objectives; to 60% of maximum heart rate (6/10), a large part of the energy is already secure from those facts.

In events where you will be working for more than 90 minutes at a constant effort, so that the body becomes efficient in metabolizing stored fat as a fuel source, it is essential to consume some supplements as gels or receive good breakfast day, leaving the side that absurd idea of training fasting. In conclusion, before breakfast, you can learn how to run in the mornings, with a moderate to intense training (no exaggeration) so that the recovery is feasible and fat burning system work efficiently.

Some tips on how to run in the mornings

• In the case of moderate to intense training, boosting levels of blood sugar before exercise, consuming half a banana, 250 ml of juice or toast and jam, 15-20 minutes before running. The body will tell you to mind what you can handle and what you prefer, and this can mean a lot because the brain will wake up and have much energy to the race. Also, You can take Whey Protein (Gold Standard Whey Protein) Which will help you to get the extra boost.
• If you usually coffee or tea is consumed in the morning, consider that drinking a half cup or so to provide additional momentum; research studies have shown that moderate amounts of caffeine are a stimulant performance in the mornings.
• Walking for at least 5 minutes to properly warm up the body before running; usually, it takes a light longer to warm up in the morning and gradually increases to a brisk pace. This will make all the difference, allowing the body to more efficiently prepare for the transition to training 60% of the maximum heart rate that can last 10 to 15 minutes, bringing speed and modulating the pace way.
• If the body out of its scheme wake up, warm up and running, you can switch with a run a minute for two walks up to maintain continuity.
• Developing a playlist on the phone, which starts slowly and builds up the favorite songs of motivation; remember that music is a very effective way to motivate even in the most awkward moments during races in the mornings.

Training to failure Myth or Reality?

The training of "muscle failure" has probably received more discussion in the circle of strength training and misinterpretation and improper logic resulting in too much effort wasted makes paradigms about their real link to be opened with the muscle gains. Science has shown that several techniques that go to failure are efficient, but go to the point of being physically unable to make another repetition, as more committed to achieving hypertrophy continuous mode is a discussion not just concluded. Therefore, we focus on training to failure Myth or Reality?

Interestingly, there is no activity outside the gym that demonstrates this principle of "training to failure" is as critical as bodybuilders have used it; a study of three years, showed that a long-distance runner who was in Olympic training plan had massive quadriceps and hamstrings after 12 months of training, but rarely if ever he developed the technique in question.

On the other hand, another study observed the phenomenal muscularity of a group of construction workers who worked hard to build a building in about six months; however, they never were carrying bags of cement or masonry wood until they were exhausted, at least, did not reach the extreme fatigue when working. Finally, both groups showed that caught an incredible musculature and were able to stimulate muscle growth without having to go to muscle failure, then, many scientists were asked about training to failure Myth or Reality?

Improved sensitivity to cold your body does not need to go outside in winter without clothes even before losing consciousness; or, if you want to improve your tan, it is not necessary to subject the skin to sunlight until they leave blisters for hours. Well, under this same scenario, if you want to improve the ability to hold their breath underwater or reach muscle hypertrophy, may not be as essential to go to failure to lose consciousness to achieve the objectives.

Since the main body function life is to survive, it will be adapted only to the extent that it has the adequate defense for any element is exposed. Similarly, when a weightlifting exercise is running, the body will adjust to the intensity that has been exposed to over time, while maintaining its resources for recovery; then, whether the technical work that is efficient, stimulation of muscle groups for steady growth does not depend on an exclusively train to failure.

The unilateral training and muscle imbalances

Sometimes we see a competitor on stage whose arm may be a bit smaller than the other; it is also common to see some different size differences in their quadriceps, which can occur due to injury, neurological damage or because genetics made them have more great tips on one of its members, but usually all have one leg or a dominant arm, which is stronger than the other.

Although there is no consensus in the literature, preferred strength imbalances between members and not - preferred less than 10% have been considered "normal." All athletes should be concerned by muscle imbalances because asymmetries of the lower limbs on all have been linked to increased risk of injury in sports. In the case of athletes or people who want to compete, a way to avoid problems is to develop systematic evaluations isokinetic on a frequent basis to prevent injury or balance the body composition, in addition to observing how it relates to the unilateral training and muscle imbalances individually.

Unilateral workouts like squats on one leg or bench press with one arm are rarely seen in most gyms; this time our researchers examined a study that evaluated the responses of muscle and body strength when stimulated the dominant and non-dominant limbs.

In the study, 12 healthy and physically active men, who completed a period of four weeks of control, followed by a training program isokinetic strength of 12 weeks, with two workouts per week, including 3-5 sets of 10 crunches were recruited eccentric maximum for each limb. The researchers measured muscle size and strength throughout the entire study developing a meticulous observation variables obtained. Here is a complete guide to  Unilateral Training.

At the end of the survey, the non-dominant leg had strength deficits compared to the dominant and this asymmetry was not attributed to the amount of muscle mass; in fact, the muscles of the nondominant responded better, with increases in greater strength than the dominant member, but differences in muscle size were not different between the two members.

This suggests that muscle hypertrophy was not associated with increased strength gain in the nondominant limb; here one of the conclusions is that the biggest gain force in the nondominant can be attributed to increased neural adaptations in conditions of disequilibrium, indicating that the increase in resistance is not associated with muscle hypertrophy for this particular case, although it is important to link the unilateral training and muscle imbalances as an inversely proportional relationship in general terms.