Recommendations from the most creative American trainers will help you correct your mistakes and try some interesting techniques that train stars, powerlifters, speed geniuses and titans of technical progress.

Recommendations from the most creative American trainers will help you correct your mistakes and try some interesting techniques that train stars, powerlifters, speed geniuses and titans of technical progress.

1. Measure your capabilities
Advice from Rob MacDonald, general manager of Gym Jones Salt Lake City.

Sometimes you need to arrange a check. A fitness test works better than trying to challenge yourself or somehow measure your progress.

Regular checks bring you closer to the right path, help you overcome the urge to stop or give up.

Here is one of McDonald’s favorite tests that can be done anywhere.

Set a timer and complete 100 burpies. First push out, then stand up and jump out of the way by at least 10 centimeters.

Repeat the test once a week and try to reduce the execution time at least a little each time.

2. Prepare your muscles for pull-ups.
Advice from Artemis Scantalides, trainer at the Iron Body gym in Boston.

To prepare for pulling up, hang on the horizontal bar for 30 seconds with a tense press.


Then try to do the same, but already bent your arms at an angle of 90 degrees. When you can do 3 sets of 30 seconds, you can try to catch up.

3. Choose the right pace
Advice from Greg McMillan, owner of the McMillan Running club in Mill Valley, California.

Run 25 minutes at a quiet pace to warm up. Then speed up a little every two minutes. Slow down the pace so that you run fast enough for 40 minutes.

After the 45th minute, run at maximum speed while you have the strength. After that - 5 minutes of running at a calm pace. Repeat this workout every week.

4. Try different methods
Advice from Alwyn Cosgrove, owner of the Result Fitness Club in Santa Clarita.

Alvin is simply obsessed with new training techniques and developments in the field of fitness equipment. His innovations are always quite effective. No matter how he changes the training of his clients, their results are always improving. Here is what he recommends.

Do not watch the clock
Interval training is always done on time - you do the exercises and then rest.

Cosgrove prefers heart rate training. You work until your heart rate is 85% of your maximum, and then rest until your heart rate drops to 65%.

The more intervals you can do in 10 minutes, the better your results.

Shift the load off center
Imagine you are doing the Farmer's Walk exercise with 18 kilogram dumbbells.

Easy, huh? Now try walking with one 36 kilogram dumbbell in one hand. A shift of gravity on one side increases the load, especially on the core muscles.