Vitamin B9 or Bc (Folic acid, polyglutamate of folic acid) takes part in the production of red blood cells, is necessary for the body to produce new cells, is responsible for the productive work of the brain, and the nervous system. It improves the robot of the liver, gastrointestinal tract. Folic acid is involved in uplifting the mood, provides the metabolism of the amino acid methionine best supplement stack for cutting, assists in the absorption of other B vitamins, with regular use of folic acid, reduces the risk of stroke and heart problems, lowers cholesterol, and regulates blood pressure.
Vitamin B12 (Cyanocobalamin, oxycobalamine)
This vitamin is important for the growth of cells, the nervous system, if it is not enough, depression begins, fatigue. Cyanocobalamin is responsible for the processes of hematopoiesis – the synthesis of hemoglobin, plays an important role in the metabolism of fatty acids. The basis of the source of vitamin B12 is products of animal origin. Cyanocobalamin contains in its structure cobalt and cyano group. The main place where the stores of this vitamin are stored is the liver. This vitamin is very important for athletes, especially those who are engaged in bodybuilding, it takes part in the growth of muscles.
Essential amino acids:
Valine, Phenylalanine, Tryptophan, Lysine, Leucine, Isoleucine, Meteonin, Threonine, Arginine, Histidine.
In the human body there are 22 amino acids, 12 of which are interchangeable, and 10 are indispensable. We should take them with food, because our organism can not produce them (synthesize) essential amino acids.
Many athletes use amino acids in bodybuilding in order to quickly pump their muscles, because they get directly into the body immediately begin to build into a new protein structure. Thus, the athlete saves time and energy reserves, the body no longer needs to split so much protein into amino acids and build it again.
Look at the table for essential amino acids here it is shown in which products are skolko and which contains essential amino acids.
The best exercises for the legs and buttocks
When we talk about training the legs and buttocks, first of all we think about exercises such as sit-ups, deadlift, foot press, gak squats, lunges, flexing and extension of the legs. Each of these exercises has its pluses or minuses. Squats with a barbell on the shoulders are called the best exercise for the legs and buttocks because doing this movement we can get all the same benefits as from other exercises on the legs.
What muscles work in squats
Probably only in the deadlift and squat work such a large number of muscles.
The main emphasis is of course on these guys:
But this is only the tip of the iceberg. Because when you squat with a barbell, you have to stabilize your entire body. In particular, you specifically load the muscles of the cortex and extensors of the back. That’s why squats are often compared to a deadlift, which involves the same muscles, but with less emphasis on the legs and more on the back.
When I started to practice, there was an opinion that in the straight’s training program there must necessarily be a “nail drill” about which to build progress in all other exercises. Such a “nail” for the program exercise was suggested to use either sit-ups with a barbell or a deadlift. By the way, I chose then become craving and made a mistake. To me, like many young boys, the upper body was more important than the bottom.
Then I did not know that both these “nail” exercises give different effectiveness to the main muscles. Those. the deadlift you never in your life pumped up the powerful broadest and the back in general (only the extensor pillars, which are mediocre in bodybuilding meaning), but with squats with the bar you pump up the most powerful legs without options. Plus, you will get a good overall increase from the base program to other muscle groups because squats, as well as deadlift, are a very heavy exercise, which is followed by a powerful stimulation of the release of anabolic hormones (testosterone and growth hormone). That’s why now I recommend to all beginners to do sit-ups with a barbell and not particularly cycle on deadlift.
Types of squats with a barbell
There are countless squats. In order to not go insane confine ourselves to popular options with a barbell. So…
CLASSIC ASSIGNMENTS. The most popular form of bodybuilding is squats. They use the average setting of the legs, the high position of the neck bar on the shoulders. It is usually not very deep and without a strong inclination forward. This form is not the strongest, but it most accentuates the load on your quadriceps, which is what you need in bodybuilding.
CONVERSATION WITH THE STEERING ON THE BREAST. This is even more culturally shaped squats than the first. The fact is that if you put the bar on your chest, then you can not lean forward and keep the body upright. What will it give us? Even greater isolation of the quadriceps is because our buttocks will not be able to work.
MEETINGS “SUMO”. But this is already a force variant of sit-ups because we use, as sumoists, a very wide setting of the legs, and, as a consequence, we include glutes in our work. Quadriceps + gluteals will raise much more weight than one quadriceps. That’s why all powerlifters use this form of squats. After all, they have such a task (raise the maximum). In addition, this variant of squats is used by girls in order to put emphasis on training their gluteal muscles.
CONTINGENCIES WITH NARROW POSITION. Not very best supplement stack for cutting comfortable kind of sit-ups to be honest. It is used in bodybuilding to put emphasis on the frontal and external surface of the thigh, on the one hand. And turn off the driving muscles of the hip, on the other hand.
Protein is the basis of our body. The human body consists of 60% of water, 19% of proteins, 15% of fat (this means a normal person without obesity), 1% carbohydrates, 5% mineral substances.
Our muscles, hair, skin and all internal organs are made up of proteins and that’s why we need it so much.
And for people who are engaged in bodybuilding, protein needs to be consumed even more than a simple person.
One gram of protein contains 4 kilocalories as well as 1 gram of carbohydrates.
For muscle growth, we need to use 2 grams of protein per 1 kg of our weight per day.
For example, your weight 70kg, we count 70 (kg) multiplied by 2 (gram of protein) (it turns out) 140 grams of protein. This means that throughout the day we need to eat 140 grams of protein, but not at once, but in portions, 20-30 grams per meal. All proteins are different in structure (they consist of different amino acids). Do not forget that you need to drink more water, without it, food is poorly digested!