Bodybuilding and fitness programs

Circuit Training: Cross Training Cross Training Training Program, Training Circuit, names vary depending on the rooms but this training has ..

8 free fitness applications to train at home

Since 2020, we have been trying to reinvent the ways of training at home. Our yoga carpet has never been so asked!

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The wink team has your health at heart and today offers youtube applications and channels that offer diverse, motivating and free training.

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Put on your most beautiful training set, put the music thoroughly and Suez! The results will stand out and your efforts will be rewarded.

Here are 8 free mobile applications that offer unique training.

1. Fiton

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This application is a real re-bone-the-tion! She offers personalized training according to your goals. Whether you want to lose weight, improve your flexibility or simply tone your body, Fiton will be able to offer you a personal training plan depending on the frequency of training and desired objectives. Training is varied there and go from yoga to dance until bodybuilding.

Fiton available on Android And iOS

2. Asana Rebel

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This application is much more than a simple training application, it is an application that sells a lifestyle! It builds a training plan for you, according to your main objectives, and offers unique fitness-yoga training. Training does not require any equipment and are guided by sweet voice and energetic music. To access the entire training, you must pay $ 48 per year or $ 21.49 per month.

Asana Rebel Available on Android And iOS

3. Nike Training Club

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It is difficult to believe that the entire application is free. Nike Training Club gives you access to more than 185 training sessions that go from intense cardio to yoga. Training is lasting 15 to 45 minutes and are suitable for beginner, intermediate and advanced levels. All training is created by experts and coaches by profession. We like “warm-ups” and “cool down” sessions which are included for free.

Nike training club available on Android And iOS

4. Strava

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Strava is a social network for athletes and outdoor enthusiasts of this world. You plan to go and walk in the mountains? Download Strava to find out several statistics and compare your progress through the weeks. You have the possibility of sharing photos and comments after a trying jogging. There is something very motivating to involve these friends and acquaintances in our sporting progress. Strava Fruit Porte!

Strava available on Android And iOS

5. Daily yoga – Daily Yoga

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If you are a beginner in yoga, this application is for you! You will learn the basics of yoga with the help of world renown specialists. You will have access to a directory of more than 500 sessions of asanas, pilates, meditations and more than 70 personalized yoga programs. We particularly like that training will be offered in 7 languages ​​(French, English, Japanese, Korean, Spanish, Mandarin and German) and that they will be adapted according to our needs.

Daily Yoga available on Android And iOS

6. Seven

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No more apologies with this Swedish application which offers compact training lasting 7 minutes. Just because training is short that they are not effective! On the contrary, the objective of the Seven application is to make daily training accessible and make a habit. Training is inspired by the Hiit-High Intensity-Interval Training method (training at high intensity intervals) which consists at 30 seconds of intense activity for 10 seconds of rest.

Seven available on Android And iOS

7. Down Dog

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This application, at the seduced interface, offers new training for each use. Yin, fast flow, hatha yoga. You are the master of your training. Before each practice, you choose the style of yoga, duration, level and specific needs (flexibility, neck stretching, back stretching, aerobic, etc.)). You are not about to get bored of Down Dog!

Down Dog Available on Android And iOS

8. Adidas Training by Runtastic

This house bodybuilding application is both complete and holistic. Thanks to customizable training, the application will help you join your health objectives whether they are losing weight or gaining muscle. You have access to more than 180 training courses offered without equipment. The application is partly free, but some training requires a premium subscription.

Adidas Training by Runtastic available on Android And iOS

Bodybuilding and fitness programs

You start bodybuilding, fitness and looking for the best bodybuilding program according to your goal ? You already have a few years of practice and you need advice to progress ? Fitadium shares with you his know-how through free bodybuilding programs man or woman To allow yougo further in your results :: mass gain, muscle, dry, fitness or weight loss.

Weight loss weight loss program and extreme slimming 3, 5 or 10 kilos to lose … how to lose weight quickly ? The good ones…

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Flat stomach bodybuilding program The flat belly training program combines perfectly targeted strengthening and cardio to allow you ..

Dry bodybuilding program and weight loss you want to display a dry and designed physique ? Now is the time to start a bodybuilding program ..

Women’s dry bodybuilding program you want to start a woman’s dryer ? You are on the right page ! Our program…

Bodybuilding program ABDOS ABDOS PHEEMS Women Women often tend to store fats in little aesthetic areas like ..

Bodybuilding program for mass massage women also sometimes seek to gain mass, even if they are less ..

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Circuit Training: Cross Training Cross Training Training Program, Training Circuit, names vary depending on the rooms but this training has ..

Women’s crossfit program CrossFit Women’s training has been specially designed for those who want to quickly improve their condition ..

Massage weight training program you want a massive physique ? Follow the weight training program to develop your mass ..

Hufficiency program Getting dry mass you want to develop your muscle mass and have a well -drawn musculature ? Taking dry muscle is not ..

CrossFit Training Training Program aims at rapid development of physical condition. This is why training ..

Beginner bodybuilding program You recently enrolled in the gym ? It’s a great resolution that ..

Which training program for which objective?

Doing bodybuilding is good but you still have to follow the right program adapted to your body ! You are a man and you want to get mass, strength, You would like to build muscle or “to dryLike bodybuilders and lose abdominal fat ? We have developed indoor bodybuilding programs to meet all your goals. You will also be able to follow specific programs (HIIT, SHRED, GVT, CROSSTRAING …) to help you pass a decisive course in your training. In the same way, if you are a woman and you have a few pounds to lose, from localized weight to buttocks and thighs or in the belly and in size, our coaches have developed fitness programs. Tonify and reshape your silhouette, galber your thighs, find a flat stomach … chosen from our different programs for women, which is most suitable for your goal. Whatever your physical condition, you will find the program that best suits you.

Beginner, advanced, confirmed or expert level ?

When you start, you have an incredible margin of progression, both to lose fat that to gain muscle mass, it’s a chance ! But after, what’s going on, after a few months, if you don’t change anything ? We have planned complete bodybuilding programs, indoor and with equipment, suitable for your level to accompany you throughout your progression, when you go from the beginner level to advance, then confirmed and expert. You will learn in our method, how to increase your charges, what intensity techniques use and how to apply them, what are the number of series and the necessary rest times. Whatever your objective or your level (beginner to expert), our bodybuilding programs in the form of a guide will give you the keys to progress better and faster, thanks to advice from experts. For a bodybuilding program without equipment, just favor exercises with body weight.

What training exercises to achieve your goals?

Depending on the objective, the weight training program will not be built in the same way. Indeed, a muscle or mass intake training focuses on bodybuilding, while weight loss training combines cardio and bodybuilding. Fitadium has developed different types of bodybuilding program for a perfect body.

Cardio / bodybuilding ratio

To gain mass all levels or muscle at an advanced level, bodybuilding will be a priority. As the mass gain will sometimes be necessary to add a little cardio to avoid fat taking. In taking a dry muscle, this is the opposite. You will keep a little cardio at the beginner level advanced but you will devote yourself 100% to bodybuilding, when you have progressed and eliminated the superfluous fat. As for the dryer, the cardio remains essential even if it is necessary to keep enough bodybuilding. Women also have a minimum of bodybuilding in their programs to maintain the muscle. Cardio’s share varies according to the wish to lose weight in a global or more localized way. In the latter case, bodybuilding takes on more importance than cardio in order to obtain a more targeted result.

Insulation exercise vs basic exercises

At the start of your training whatever the objective, you will favor basic exercises (Rowing, Bench press, lifting earth, squat …) to develop your muscles (anabolism). As you progress, you will introduce more and more insulation exercises. The purpose of this type of exercise is to assert the drawing of each muscle group and to galber the muscles while causing a big hormonal response. For women, insulation exercises are practiced almost in equal parts with basic exercises, except for the flat belly program which targets the abs in addition to a dominant cardio.

Training intensity

To be effective, training must be hard enough and repeated regularly. Intensity is a variable that you will modulate as you progress every week. Indeed, at the start the intensity of the bodybuilding programs is always moderate and increases when the recovery capacities allow it, or if the loads drop because one cannot increase both the frequency, the volume (number of series) and intensity without risking the overtraining. In fitness programs, light loads are favored and an average intensity to stay in the fat destocking area. In all cases, rest times will be short, 75 seconds to 1 minute, on average.

What frequency of training and recovery?

The error made all beginners is to want to train every day, or even several times a day. It is not a good idea whatever the goal. There are 3 -day bodybuilding programs or bodybuilding programs 4 days a week. A bodybuilding program including 4 sessions per week is the ideal option to give muscles time to develop and fully recover. In the event of dryer or extreme slimming, we put on a bodybuilding program 5 days a week. But in this specific case, it is a question of alternating 3 weight training sessions with 2 cardio sessions, without working the same muscles two days in a row and respecting a minimum of 48 hours in days of rest.

How long for bodybuilding training?

Even if there is not really a typical duration for a bodybuilding program, we recommend that we do not exceed 1h to 1h15 on average. Beyond an hour of training, the benefit is lower than the drawbacks for bodybuilding programs. Not only does the natural secretion of testosterone decrease, but in addition the stressed organism no longer manages to resist the degradation of muscles. The shorter the effort, the more heavy loads can be put in it and/or intensity. This is why the results are more visible. Regarding fitness programs, the training time is significantly the same, around an hour, except on sessions including fitness or pure cardio lessons where the session can reach 1h30. You can follow a bodybuilding program for 1 year or a few months or even follow an intensive bodybuilding program for a month, the whole thing is to get started! Discover our examples of bodybuilding programs, corresponding to Your goal to make your choice.