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Through increased breakdown, the body cleans out the damaged parts of muscle fibers, and through synthesis it repairs them or grows them anew.
The body simply repairs what has been broken, and this has no effect on the formation of new muscle fibers.
Don’t judge the quality of your workout by the amount of soreness. If you have no pain, it doesn’t mean that you didn’t train well and your results will stand still. It is better to be guided by the volume and weight increase in strength exercises.
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3. Watch the balance of vitamins and minerals
In the intensive training mode, it is worth to control the norm of useful elements especially carefully. Omega-3, calcium (plus vitamin D3 for its absorption), magnesium, collagen and vitamin C can help keep your joints healthy and functioning properly. And vitamin B6 and polyphenols can come in handy for recovery and reducing soreness. All these elements are found in familiar foods: fish, poultry, dairy products, legumes, cereals, fruits, vegetables and nuts. Therefore, a varied and balanced diet is a friend of any athlete.
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Recovery is an important part of the training process. Stresses provide a stimulus for growth, but hypertrophy itself occurs during the rest period. Therefore, in order for muscles to grow, it is important to give your body enough time to recover, otherwise at least part of your efforts will be wasted. Training to failure slows recovery by 24-48 hours.
This means that push ups won’t work for you if you train a muscle group every other day: they simply won’t have time to recover.
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Physical activity that you enjoy doesn’t necessarily have to be easy and gentle, and you don’t necessarily have to enjoy it every minute. We often get more satisfaction from workouts that challenge our abilities and motivate us to overcome fears and obstacles.
When you stop associating sports with calories to burn or body parts to change, you’ll find it easier to understand how useful and meaningful certain exercises are for you. To find out if a particular workout is right for you, ask yourself three questions at the end:
If you answered yes to at least two of the questions, you are on the right track.
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2. Exhale, and as you inhale, squeeze your perineal muscles and pull them up toward your navel. Hold the tension for a few seconds, on a breath hold.
Start with 3-5 seconds and as the muscles get stronger, increase the squeeze time to 8-10 seconds.
3. Exhale and completely relax your pelvic floor muscles. Rest for 4-5 seconds and repeat. Do 8-10 such cycles.
If you can’t feel your pelvic floor muscles well, try to imagine that you are trying to hold back urination. At that moment, you are just tensing the right muscles.
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