LEARN HOW TO TRAIN SMART, EAT RIGHT, THINK EFFICIENTLY AND LIVE A HEALTHY LIFE

kianabolik.com is a fitness and health library for athletes.

KIANABOLIK consists of two words; KIAN and ANABOLIK.

My name is Kian and the word anabolic means the process of growing the muscles and recovering.

I have made this website to share the useful contents that I have found in my research in my fitness journey.

This website is non-profit and I do not advertise any products.

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Educate yourself!

thyroid, T3, T4, TSH explained

what is thyroid? The thyroid gland is a butterfly-shaped endocrine gland weighing less than one ounce that is located in front of the neck and is made up of two halves(called lobes) that lie along the windpipe (also called trachea) and are joined together by a narrow band of thyroid tissue(isthmus)….

how to do dips in the gym?

dips have a great effect on chest and triceps development, but you have to understand how to do them first, in this video, I go through safety criteria, and then I talk about variations and forms you can have with this exercise.

foods that help you with muscle recovery after training

There’s nothing like the feeling you get after smashing a sweat-dripping, intense workout. Whether you’re the kind of person who loves to crush treadmill sprints or you prefer to hit the yoga mat for a vinyasa flow, there’s a special rush you get when you’re filled with endorphins. The not so…

chest fly with dumbbell step by step

doing chest fly is easy if the set-up is appropriate. if you are going to perform higher reps(around more than 15 reps) you can use a bench but, if you are going low reps(around 15 to 6), it is a must to perform it on the ground to prevent any…

the impossible plank(plank plate roll exercise)

when it comes to stability, it is vital to have good stability and mind-muscle connection when we are unstable while being in a vulnerable situation, that is why this exercise is considered advanced. if you have a good balance and endurance with isometric and isotonic core exercises, maybe it is…

how Phosphorus impacts my fitness?

What Is Phosphorus? Phosphorus is a mineral, like iron or potassium. You have more of this mineral in your body than any other except calcium. “Phosphorus” comes from the Greek word phosphorous, which means “bringer of light.” In drug or supplement form, it’s called phosphate. It plays an important role…