No time to waste

At the beginning of my today’s post, as we are at the beginning of the new year, let me wish you all the best and all the best in your life. May your personal, professional and exercise desires come true. I believe that the information you get while reading my blog will be at least partially helpful 🙂

Let’s reveal what we actually mean by the phrase from today’s title. But even more so a small “story” about how I got to it in the first place. This phrase is heard very often from the mouth of my acquaintance, who has his own view of every life situation. And it was after hearing this phrase repeatedly that I recently found myself , no matter what activity I am currently engaged in, that I also follow it. This would bridge to our “exercise” industry, because here I would like to point out what decision to make, regardless of the place, possibilities and time we have.

You know it – it happened to us more than once that we were looking for a reason not to go to exercise. And I dare say that the most common reason for each of us was time. Here I would like to point out that not only from a psychological, work, but also from our physiological time point of view, we do not need to spend hours on one visit to the gym, which is really difficult to arrange these days. Rather, you may be surprised that less can be more, especially when it comes to our body. To be more precise, a properly targeted load impulse will lead to an increased response of our body to it.

So how to mix it? Here I would like to mention one name, professor and fitness trainer Istvan Javorek, who pioneered the creation of various exercise complexes, exercised with one-handed or whole dumbbells. The main idea behind creating exercises that are practiced continuously in succession was to change the monotony and get a more dynamic and effective training load. The purpose of the combination of pulls and pushes is to improve and stimulate neuromuscular coordination as much as possible, increase the load and intensity of training. Stimulate the musculoskeletal system, increase strength capacity and improve the cardiovascular system.

A few benefits that we can get by including these not very lengthy, but all the more intense workouts. The number of combinations of individual exercises practiced in one complex is really unlimited. It all depends on our knowledge and creativity, of course, material, spatial, time possibilities and our goals. When creating an exercise complex, we could distinguish between main, complex, multi-joint exercises, here we can also use strength-speed weightlifting exercises. Subsequently, focus on variations of pulls and pressures, which are complemented by combinations of auxiliary exercises. The exercises are practiced from the front side gradually to the back or vice versa. We go from large comprehensive multi-joint exercises, through smaller sectoral to segmental exercises of our body. Such a combination of exercises can also be used for a general warm-up in the initial part of strength training. We also include it as the main part of training for the purpose of a certain goal that we want to achieve.

But don’t forget one thing, you don’t let go of the dumbbell during the transition between individual exercises, there is a longer rest only after you have exercised a comprehensive complex, so not between exercises, but only between sets. Therefore, start with a smaller complex of exercises, two, three, and gradually you will get to a larger number and a more complex complex of more difficult exercises. Worth trying…

An example of complex training with a full barbell

(try 6 exercises, each of which you go for 6 repetitions and in 6 sets – you also order the weight accordingly, you can go in a progressive way – from lighter weight to heavier weight in sets or regressively, vice versa from heavier weight to lighter weight in sets):