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.


Educate yourself!

yoga fitness and health benefits for athletes(ultimate guide)

training styles and different sports come and go, but virtually no other exercise program is as enduring as yoga.¬†According to the International Health, Racquet and Sportsclub Association, about 86% of health clubs offer yoga.¬†yoga been around for more than 5,000 years. In the modern world, the South Asian art of…

what is pilates and how to get started with it?

HistoryPilates was developed by German-born Joseph Pilates, who believed mental and physical health were closely connected. he began studying yoga, meditation, martial arts, and various Greek and Roman exercises and His method was influenced by western forms of exercise, including gymnastics, boxing and Greco-Roman wrestling. Pilates immigrated to the US…

how to train the forearm?

although there are around 20 muscles in your forearm, all you need is one bar(and plates for advanced trainers). you can do 4 exercises to target all the forearm muscles by performing the 4 actions of the wrist, meaning abduction, adduction, flexion, and extension. you do not need plates for…

how to do t bar back row and single arm barbell row?

the most important thing you should consider if you want to do barbell rows is what variation are you trying to perform and more specifically, whether you are training bilaterally(two arms at the same time) or unilaterally(one arm at a time). after this, you need to know where to position…

how to make my quads bigger?

Leg day is as brutal as it gets. If you can walk up the stairs after your workout, you’re probably not doing it right. But what if you are doing it right and the only thing that seems to be growing is, well, your butt? Sure, thick glutes come with…

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.