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How do you prepare for endurance sports? The achievements of elite athletes often inspire respect and amazement and often the desire to get even a little closer to these human machines. Run a dozen-kilometer cross-country run, take part in a mountain bike rally, or maybe complete a park run with a team of friends. What appeals to you?

Endurance sports can take many forms - running, cycling, long-distance swimming. They are all based on long-term effort, for which you should know how to prepare.

Every physically active person knows that you should stretch after training. The reality is that still a large percentage of people who exercise do not do it. Some people excuse this by saying there is a lack of time, others by fatigue after intense training, and still others say that stretching is boring. The truth is that there are no compromises when it comes to stretching and it should be an integral part of your training. Only then can you achieve the intended effects, and we will enjoy not

Weider rules must have been heard by everyone who was interested in strength sports and body building. Bodybuilders - even though there are fashions in this industry every now and then - invariably rely for the classics of training, i.e., 32 rules written and developed by the father of this sport - Joe Weider. But which training methods can beginners use? Because it’s certainly not all of them.

What did Joe Weider come up with?

First, he created a system of r

When ranking the best exercises for this muscle group, it's sure to spark a discussion. These are muscles whose work we feel in a very individual way.

Muscle strength or appearance?

For many, the abs are a key part of building that dream physique. Deprived of unnecessary fat tissue, flat, but with outlined shape of muscles, for many this is the goal. It doesn't have to be the legendary "six-pack" right away, for many it’s just a great showcase how hard they’ve bee

Don't forget about these exercises during your training! You've probably once wondered what kind of thing you would take with you to a deserted island. What if the question concerned… training? Is there an exercise that you simply cannot afford to miss? Pull-ups, push-ups, squats? Or maybe something completely different? Let's check.

If we do less exercises, then ... make them more complex!

During your training, you can perform a lot of different exercises t