Back Extension

back extension

Back extension is an exercise intended to work out and strengthen the extensors of the back. The back extensors are very important muscles in the human body as they serve to support the spine. In addition, when performing the exercise, …

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Bent Over Barbell Row

bent over barbell row

Bent over barbell row is a basic (multi-joint) exercise that is intended to develop back muscles. The exercise purposefully works out all the muscles of the back, the rear deltas and biceps. The back of the thigh and abdominal muscles …

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Cable Crossover Chest Fly

cable crossover chest fly

Cable crossover is a special machine, which consists of two racks with weights, interconnected by a frame. Cable crossover chest fly is an isolated (single-joint) exercise aimed at working out the muscles of the chest. Along with dumbbell chest fly, …

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Deadlift is a basic (multi-joint) exercise intended to build total muscle mass, since almost 70% of the athlete’s muscle mass is included in the work during the exercise. Almost all muscles of the back, muscles of the legs and abs …

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BCAAs and their benefits


BCAAs (Branched Chain Amino Acids) is a type of sports nutrition that is ground white powder. BCAAs are 3 essential amino acids (leucine, valine, isoleucine) that are not synthesized in our body and must be supplied with food. BCAAs are …

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Creatine and its varieties

creatine as sports nutrition

Creatine is a form of sports nutrition that is ground white powder. Creatine is produced by a chemical reaction from two substances such as sarcosine and cyanamide. The manufacturing process includes 4 stages: chemical reaction, cleaning, drying and grinding. In …

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How to lose weight fast

how to lose fat fast

The issue of losing weight worries both men and girls. If in ancient times people did not have the opportunity to eat a lot and without restrictions, but in the modern world we have received such an opportunity. Therefore, now …

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Mass gainer and its varieties

mass gainer and its types

Mass gainer is a type of sports nutrition, which is powder with a high carbohydrate content, moderate protein and low fat content. In other words, a weight gainer is protein and carbohydrates, and there are usually more carbohydrates in such …

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Abdominal Crunches

abdominal crunches

Crunches is a basic exercise intended to develop the abdominal muscles. There are two categories of abdominal exercises: straight crunches and reverse. Straight crunches mean twisting the body to the pelvis, and the reverse, on the contrary, the pelvis to …

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Dumbbell Chest Fly

dumbbell chest fly

Dumbbell chest flys lying is an isolated (single-joint) exercise aimed at working out the muscles of the chest. When performing the exercise, only one joint is involved in the work, the shoulder joint. Therefore, the triceps in this exercise do …

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The right sources of fats for athletes

the right sources of fats

Both animal foods and plant foods contain both saturated and unsaturated fats. But in animal food, saturated fatty acids most often predominate, and unsaturated ones dominate in plant food. The sources of unsaturated fat Vegetable oils are the main source …

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Saturated and Unsaturated Fats


Fats (also triglycerides) are the main component of your body’s cells. In addition to the structural function, they also perform an energy function which is the preservation of energy reserves in fat cells. Fats are a kind of lubricant for …

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Animal and Plant Protein

animal plant protein

Protein is the main building material of the body. The main source of protein is the food you eat. Protein, in the human body, is needed to build new muscle fibers as well as to repair damaged tissue. And protein …

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