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1: Разкажи малко повече за себе си... Казвам се Дочка Кючукова, на 47 години. Преди няколко години имах здравословен проблем. От хаотичното лечение за кратко време натрупах 5-7 кг. През целия си живот съм била спортна натура, а тези килограми ми тежаха много. Нямах никакви сили за спорт и това още повече ме безпокоеше. В началото започнах спортен режим сама. Лека полека влязох във форма, но нямаше никакви резултати. Заради здравословните проблеми почти бях спряла да се храня, метаболизмът ми бе много забавен и въпреки ограниченото хранене и многото… Прочети още → Истории на клиенти 1: Разкажи малко повече за себе си... Казвам се Дочка Кючукова, на 47 години. Преди няколко години имах здравословен проблем. От хаотичното лечение за кратко време натрупах 5-7 кг. През целия си живот съм била спортна натура, а тези килограми ми тежаха много. Нямах никакви сили за спорт и това още повече ме безпокоеше. В началото започнах спортен режим сама. Лека полека влязох във форма, но нямаше никакви резултати. Заради здравословните проблеми почти бях спряла да се храня, метаболизмът ми бе много забавен и въпреки ограниченото хранене и многото… Здравейте, приятели! Започнах да споделям с вас успешните истории на мои клиенти поради една единствена причина. Но не тази, която най-вероятно си мислите... Целта ми не е да привлека повече трафик към блога си или да се фукам с постижения. Публикувам тези лични разкази, защото в последствие осъзнавах, че ако през далечната 2005 година не бях попаднал на няколко вдъхновяващи истории на хора, борещи се с наднорменото тегло, никога нямаше да започна да се храня здравословно, никога нямаше да трансформирам тялото си и никога нямаше да… Прочети още → Здравейте, приятели на Fitbg.net! От тази седмица стартираме новата ни рубрика, в която ще публикуваме вдъхновяващи истории на мои клиенти. Мисията на тази поредица е да разпространим тези мотивиращи примери до максимално много хора, за да може всеки да намери вътрешни сили и кураж да се пребори с трудностите! :) Първият ни специален гост се казва Златозар Дачев. 1: Но нека го оставим да разкаже малко повече за себе си... Здравейте, казвам се Златозар и съм на 40 години, от Варна. Женен съм и имам две деца. Искам да ви разкажа моята история за това как… Прочети още →
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1: Tell us a bit more about yourself… My name is Dochka Kiuchukova, 47 years old. Few years ago I had a health problem. Due to the chaotic treatment I gained 5-7 kg in a very short time. All my life I’ve been a sports person and these excess kilos disturbed me a lot. I had no strength for sport and this was worrying me even more. First, I stared working out alone. I slowly got back in shape, but with no visible results. Because of my health problems I hardly ate something at all, my metabolism was slow and despite my limited diet and lots of sport I didn’t lose weight but instead even gained more. I was desperate… I’m a stubborn and purposeful person but realized I must be doing something wrong and this is the reason for my failure. 2: How you decided to contact me and why? I started surfing the web looking for a solution. I learned that workouts only or starving weren’t enough to reach my goal, everything must be done balanced and in the proper way.… Read more → 1: Tell us a bit more about yourself… My name is Dochka Kiuchukova, 47 years old. Few years ago I had a health problem. Due to the chaotic treatment I gained 5-7 kg in a very short time. All my life I’ve been a sports person and these excess kilos disturbed me a lot. I had no strength for sport and this was worrying me even more. First, I stared working out alone. I slowly got back in shape, but with no visible results. Because of my health problems I hardly ate something at all, my metabolism was slow and despite my limited diet and lots of sport I didn’t lose weight but instead even gained more. I was desperate… I’m a stubborn and purposeful person but realized I must be doing something wrong and this is the reason for my failure. 2: How you decided to contact me and why? I started surfing the web looking for a solution. I learned that workouts only or starving weren’t enough to reach my goal, everything must be done balanced and in the proper way.… Hello, friends of Fitbg.net! I recently started sharing with you the successful stories of my clients for one reason only. But not the reason you’re probably thinking about… My goal is not to draw more attention and traffic to my blog or to brag about achievements. I publish these stories because I realized that if not for the couple of inspiring stories I found back than in 2005, stories of people fighting with overweight, I would never start a healthy, wouldn’t transform my body and would never create Fitbg and my Facebook group. Simply put – I wouldn’t made my dreams come true. The successful stories were the spark that changed my life forever. So this is why I intend to share as many stories as I can. I hope they’ll serve as inspiration to many of you – especially for those, suffering the same difficulties I fought back then. Without these stories this would have been just another fitness blog. Instead, I’m proud of all of you –… Read more → Hello, Fitbg.net friends! This week we are starting our new rubric, in which we are going to publish inspiring stories of my clients. Our mission is to spread these motivational examples to as many people as possible, so everyone could find the inner strength and courage to fight the difficulties. Our first special guest is Zlatozar Dachev. 1: But let’s give him the chance to tell us more about himself… Hi, my name is Zlatozar and I’m 40 years old, from Varna. I’m married and have two children. I want to tell you my story – how I started with fitness and what are the benefits of it. Overall, I have a massy figure, but I’ve gained even more weight for the past few years and hit the 110 kg mark with a height of 180cm. At the beginning I just ignored it, because I didn’t mind it. However, as time passed my blood pressure went up. I was often sleepy and had headaches. I was playing football once a week, but obviously this wasn’t enough. 2: How… Read more → It’s a popular myth that strength training slows down or completely stunts growth of children and adolescents and thus should be strictly avoided. My opinion (and that of every other expert on the planet) is that this statement is completely false and unfounded. There is no scientific research that shows strength training affects growth. Results show normal development without any adverse effects. Therefore, science is explicit: “Strength training does not affect growth in any negative way.” Actually many bodybuilders and professional athletes begin following a weight training program at an early age. Think about it: Arnold Schwarzenegger started bodybuilding at the age of 15 and was still able to reach 1.88 m. But where the deception comes from? During the active growth period there are zones at the end of the bones, called growth plates, where cartilage hasn’t turned into a bone yet. Bone growth is indeed happening in those areas and they are last to ossify. This… Read more → Description Barbell Squats are an advanced form of the squat that requires stabilization, flexibility, and leg strength. If you are a beginner, you should not try this exercise. Only after you can comfortably use the Smith Machine with proper form should you consider the barbell squat, which many consider to be the king of all exercises. Technique Stand upright with your feet slightly wider than shoulder width apart, toes pointed slightly outward. The bar should be rested against the muscles at the top of your back, secured by your hands on both sides. Do not rest the bar on your neck. Keeping your head straight, shoulders back, chest out, hinge your hips so that your hips go backward. Squat down until your hamstrings are close to parallel with the floor Push yourself back up to the starting position, pushing through your heels. Tips If the bar hurts your upper back, most gyms have a foam pad you can use to put over the bar. Make sure to hinge your hips, or your knees will… Read more → Description Pull-ups are a staple exercise that effectively works the entire back, with the latissimus dorsi being engaged the most when using the traditional wide overhand grip. This exercise can help you get the desirable “V” shape to help your waist appear smaller. Technique Grasp the pull-up bar with the desired hand grip with your arms fully extended. As you lift your body up, squeeze your shoulder blades together. Pull your body upward until your chin is over the bar. Slowly straighten your arms as you lower your body downward to the starting position. Tips Squeeze your shoulder blades together as you lift your body. Keep your head straight, shoulders back, chest out. Complete this exercise under control, with arms fully extended at the bottom position. Some gyms have assisted pull-up machines to help decrease the difficulty. Read more → Description The Barbell Bench is considered the king of all upper body pushing exercises because it heavily involves the chest, shoulders, triceps, and to a lesser degree the trapezius. If you do not have access to a barbell, just use dumbbells instead, or perform pushups. Do not complete this exercise to failure unless you have a spotter to help assist you with the lift. Technique 1. Lie backwards on a bench with your head towards the top of the bench, eyes in line with the bar. Feet should be planted firmly on the ground with lower back in contact with the bench. Place hands on bar a few inches wider than shoulder width apart. Pull shoulder blades together, keep your lats tight. Lower the bar to an inch or two below the middle of your chest andpress firmly up and repeat, under control., Tips 1. Your hips and butt should never come off the bench. Prevent the bar from bouncing off your chest by controlling the descent. Keep your head on the bench at all times. Read more → Description The Shoulder Press is a vertical pushing motion that works your shoulders, trapezius, and triceps intensely. Different grips emphasize different parts of the shoulder. A neutral grip (palms facing each other) emphasizes the front head and a pronated grip (palms facing outward) emphasizes the middle head. The neutral grip puts the least stress on your shoulder joint, so if you have any shoulder stiffness, use the neutral grip. Technique 1. Position bench so that it's close to 90 degrees upright. When you sit on the bench, your butt should be a far back as possible. Hold the dumbbells facing outwards (pronated grip) right above your shoulders. Push the dumbbells up in a natural arc, bringing them together at the top of the motion, until just before locking out your arms. Slowly lower the weight until they are about level with your ears (or what feels comfortable). Tips 1. Your forearms should be perpendicular to the ground throughout the motion when completing… Read more → Description The Barbell Biceps Curl is the classic biceps exercise that hits both heads of the biceps intensely. An EZ Bar can also be used instead of a straight barbell to help take the pressure off of your wrists. By holding the bar with your hands shoulder width apart, you effectively hit both heads. Holding the bar wider works the short head more, while a narrow grip emphasizes the long head. Technique 1. Using an athletic stance with knees slightly bent and wider than shoulder width apart. Grip the bar with an underhand grip, hands shoulder width apart. Lift with barbell up to shoulder height while keeping your back, head, and neck straight, elbows at sides. At the top of the movement, you squeeze the contraction of your biceps then lower the weight down slow and controlled. Tips 1. Don't use your lower back, or any momentum, to help lift the weight. Keep your elbows at your sides, without swinging them too far forwards, which takes emphasis off of the biceps. Your… Read more → Description The Triceps Pressdown is one of the most basic triceps exercises you can complete that effectively engages all three heads of the triceps. It's also a very smooth motion because you are using a cable machine and there are many variations (different types of bars and different hand grips) to change the stimulus to your triceps. Technique 1. The cable should be positioned at the highest setting on the cable machine 2. Attach a bar (straight or curved) and stand about 3 feet from the machine 3. Grasp the bar shoulder width apart, palms facing down 4. Your elbows should be positioned at your sides, with your forearms slightly above parallel to floor 5. Keeping your elbows at your sides, press the bar down 6. Just before your arms lockout, slowly raise your hands back to the starting position Tips 1. Remember to keep your back straight (don't round it or lean forward to help push the weight down). Don't round your shoulders and keep your head and neck straight. Read more →