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Упражнения за бременни жени Всеки знае, че упражнение е много добра за вашето здраве. По време на бременността, Упражнението може да има много други ползи, както и. Обикновено, Упражнението трябва да бъде светлина, особено по време на първите няколко седмици от бременността, докато тялото ви се нагажда към промените. Всякакъв вид на тежки упражнения може да отклони притока на кръв от ключови области, и повечето жени, че упражняването на регулярна основа тон за определяне тяхната тренировка режим по време на бременност. Плуване, ходене, и йога са две много популярни упражнения, които са подходящи за бременни жени. Има и други форми на упражнения като вдигане на тежести, които са приемливи, стига да не е прекалено тежка. Повечето специалисти препоръчват упражнения 3 – 4 пъти седмично, освен ако имате заболяване, което не позволява. Ако се съмнявате, трябва да се консултирате с лекар първо. По-долу, вие ще откриете някои от най-добрите причини, поради които следва да упражнява по време на бременност. 1. Упражнението може да помогне за намаляване на продължителността на времето, труда и възстановяване. Правилните съчетания упражнения също така ще увеличи издръжливостта, което е необходимо за доставка. 2. Подобрено психично здраве. Упражнението може да намали стреса и подобряване на емоционалното здраве, правейки по-лесно за вас да получите чрез нов опит да стане майка. 3. Упражнение може да помогне с контрол на теглото след като детето се е родило. A общ интерес с повечето майки е теглото те губят след бременността. По време на бременността, Упражнението може да следродилна загуба на тегло по-лесно. 4. Упражнението е много добър за нероденото бебе. Чрез поддържане на тялото здрави, вие също така се грижи за бебето си, както и. 5. Упражнението може да спомогне за намаляване на страничните ефекти на бременността. Симптоми като умора, главоболие, подуване, и запек са общо с бременни жени. Проучванията показват, упражнения за намаляване на появата на тези симптоми. 6. Упражнението може да намали риска от преждевременно раждане. Упражнение е доказано, че намаляват риска от преждевременно раждане с най-малко 50%. Винаги трябва да сте сигурни, че пият много течности, преди да упражни, следват питателна храна, и да се избегне над усилие. Вие също трябва да слушате тялото си, и ако започнете позиви за повръщане, трябва незабавно да спрат и да си починат. Ако тренирате по време на бременността, ще го намерите много по-лесно да достави когато му дойде времето. Упражнение ще помогне на тялото ви да се възстановят, която ще го направи много лесно за вас, когато отидете в родилната зала. Жените, които не упражняват го намерите много по-трудно, когато дойде времето да роди. Движение по време на бременност е една от най-добрите неща, които можете да направите за себе си и за нероденото си бебе. Вашето бебе ще се възползват някои от ползите, което е достатъчно основание да упражнява. Винаги бъдете в безопасност, когато тренирате, и не се колебайте да попитате лекаря си за съвет, ако имате някакви въпроси на всички. Докато тренирате безопасно и използвайте здравия смисъл, ще направи един свят на добро за вашата бременност.
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The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf. These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program. What Is Stretching? Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs. How Does One Do the Stretching? Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age. However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important. Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time. Exerciții de stretching se poate face în timp ce de formare. Actually, stretching este o parte esențială a oricărui antrenament sau sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity. Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip ofDe faptand. Actually, most trainers actually require their athletes to really do the stretching before playing. Există de fapt o lungime ideală de timp în întindere. Cel mai bine este să-l facă în 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements. Experts however would frown upon going way beyond 10 minute. Stretching the exercise to 30 minutes or more will already wear out the body. Acest lucru nu va fi favorabil în cazul în care una se pregătește pentru un joc. Care sunt avantajele de stretching? Creșterea gama de mișcare As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, cu mult înainte de un prejudiciu poate avea loc. You are definitely physically fit. A crescut abilitatea de a exercita When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle. Prevenirea vatamarii Se poate preveni un prejudiciu de articulații, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. Muschii corpului va fi în măsură să ia mai multe mișcări istovitoare și riguroase, cu probabilitate mai mica de a fi rănit. Reduce Muscle Tension If the muscles are given their regular exercises and stretching, it is less likely that they will contract. Acest lucru vă va scuti cu siguranta de orice dureri musculare sau probleme. Spori de energie Being able to move more will also give you more energy. Stretching will also help enhance your awareness, ca știind că ai un corp, care este capabil de a face multe lucruri. Ca atare, aveți de gând să fie mai condus pentru a trece mai degrabă decât bosumflat în colțul. Reduce nivelul colesterolului Cercetarile arata, de asemenea, că face exerciții de stretching prelungite, cum ar fi yoga, va ajuta la reducerea colesterolului din organism. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases. Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. De asemenea, nu are nevoie de mult. Acesta poate fi activitățile obișnuite, îndoire și încordat în fiecare acum și apoi. La urma urmelor, your fitness is everything so do what it takes to keep the body healthy.]]> Burning fat from the abdomen through exercises specially destined to the abdominal muscles was, is and will always be one of the most resistant myths. Almost all the people with a big belly take up, with a lot of determination, sit-ups, crunches, side-bends, twists, etc., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the ‘ring’ of adipose tissue around their waist, also called ‘the ring of death’. Besides the fact that it is probably the most anesthetic ‘deposit’ of adipose tissue, abdominal fat involves many risks for the health of the person which possesses it (related to diabetes, high blood pressure, cardio-vascular diseases, cancer, impotence, etc.). We must keep in mind, once and for all, că atunci când ne referim la topirea țesutului adipos subcutanat, nu există nici o reducere la fața locului. No matter how much we strive to locate effort in the areas we are focused on, we will only fortify the muscles under the fat, but the reduction of the fat itself will be insignificant. Explicația este simplă și este conectat la suportul energetic al efortului anaerob, care utilizările, pentru exercițiile, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, ceea ce avem nevoie este de formare cardio (funcționare, ciclism, mers rapid, înot, etc.). Acest tip de exerciții trebuie menținută pentru o perioadă lungă de timp (45-60 minutes) and they must be intense (60-70% from the maximum of heart rhythm). An alternative is cardio training with periods when intensity varies, although the total volume is not smaller than in the case of uniformly cardio training. A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen. The nutritionists say that a diet which maintains caloric deficit, but keeps a balanced proportion of the basic principles (proteins, lipids, blood sugar), with a slight increase of the protein part, will always have as a consequence losing weight. Physical exercises like sit-ups, crunches, etc., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) and to fortify the abdominal muscles, do not increase very much the basic metabolic rate. As a consequence, indirect burning of calories (during breaks, post-training) is very small in comparison with the burning due to aerobic effort (especially the ones with alternative periods) – in their case, during effort taking more than 20 minute, the energetic support is exactly the adipose tissue. The magic formula for burning abdominal fat is a combination of hypo caloric diet and exercise – especially aerobic, but also anaerobic (focused on all the body, not only the abdominal muscles).]]> Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out. As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home. Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools. You also won’t need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home. Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress. Along with the financial gains, exercising at home may also help those who don’t like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don’t need to worry about time at all. Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also more of a selection of equipment as well, far more than you’ll have at home. If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn’t even know you had. Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose. All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life. Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice. Always keep in mind that once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.]]> Replacing fat with lean muscle by exercising is not easy – but it’s also not as hard as you might think. The most important thing to remember when it comes to replacing fat with muscle is that you just need to find a plan or routine that works, and then stick with it. In most cases, this will not have to be a particularly strenuous routine, just so long as you continue working out regularly and consistently. It is also important to note that while exercise will be a large part of your plan, you cannot just replace fat with lean muscle by exercise alone. In most cases, you will also have to make some changes to your daily diet as well. First, make sure that you are eating correctly. You need to put the proper “building blocks” in place for muscle development to occur. What this means is that you should find out how many calories are healthy for somebody of your body type to eat every day, and try to stick as closely to that number as possible. You should also make sure that you are eating a variety of foods so that your body gets enough “building blocks” of protein, carbs and other nutrients. This way, you’ll be able to more efficiently form muscle tissue. We like to recommend that you try to eat organic fruit, vegetables and meat as often as you can. Organic food is produced without added chemicals, pesticides, hormones, waxes and genetic modification. It always is the more healthy food choice. It is also important to make sure that you drink adequate amounts of filtered or spring water everyday. Water is one of the most important nutrients that most people tend to ignore. Proper hydration is key to muscular performance and the regulation of all bodily functions. We recommend that everybody drinks at least ½ gallon or 2 liters of pure filtered water every day. You Will Need Both Cardio And Weight Lifting Exercises In Your Routine Once you are eating properly, you should talk to a personal trainer or do some research so that you can decide on an exercise routine that will be best for you. You should keep in mind that you cannot actually convert fat directly to muscle! Therefore, any workout routine should involve both cardiovascular exercise to burn the fat you do have, and weight lifting to build more lean muscle mass. Remember that muscle burns fat, so the more lean muscle that you gain the more fat your body can naturally burn. The essential keys to building muscle are a balanced nutrition plan, consistent and regular workouts and plenty of sleep!]]> Obesity is one of the risk factors in many serious diseases like diabetes, heart ailment or gastro-related illnesses. Man’s present lifestyle has made it almost impossible to avoid fatty foods. A closer look at the most-sought after restaurants for busy people includes diners that offer quickie but fat-filled meals. Added to the proliferation of tempting food outlets is the busy schedules of people who barely have enough time to meet their family, mult mai mult pentru a exercita. There are those who make an effort to lose a few pounds but are hampered by their busy schedules. One strategy to keep up with a regular exercise despite one’s busy schedule is to buy exercise machines that can be used for a few minutes during one’s free time, oriunde. Dacă aveți un program încărcat, ceea ce ai nevoie este o mașină care puteți să vă păstrați la birou sau în casă, and which can be easily stored in a small space. One of the most practical exercise machines is the treadmill. It may cost more than the other exercise machines but it has proven effective to most people who look at exercise with disdain. Most people dread the times when they have to use their exercise machines because these are either too complicated or a tad difficult to operate. Using treadmills can come naturally for most people because what it requires is the basic walking and running skills, two skills that come naturally among humans. If you have a tight budget, there are manual treadmills which operate simply by treading or walking on the rubber. For those who have more money to spare, there are electronic treadmills that measure the calories lost, miles traveled and other exercise data. No matter what treadmill you choose, you will definitely be able to recoup such investment in a short time as you will be able to stay on the machine longer than any other exercise machines. Experts said that high-end treadmills with a motor horsepower of 1.5 or 2.5 continuous duty should be preferred. Also choose treadmills with a longer warranty period for their motor. You can avoid getting injuries by doing some stretching first before starting out on the treadmill. Begin your treadmill exercise by walking and getting the hang of the machine. Do not try any antics as you can fall off the treadmill if you try running without getting too familiar with the machine. Ați putea fi încântat atunci când vei ajunge mai întâi rost de mașină, dar o 20 minute walk using the treadmill two to three times a week would be a good start. Gradually increase your speed and frequency as you get more comfortable with the machine. Walking on the treadmill for at least 30 minutes every session will help you lose fat. However, always check with your doctor before doing any exercise routine to make sure you are not aggravating any physical illness. Other people use their treadmills while watching television or listening to their favorite music. Secretul unui exercițiu de rutină de succes nu este doar o masina de bun exercițiu; you also have to enjoy what you are doing.]]> Number of trainings. What’s most necessary for making a fitness program more effective is establishing a certain number of trainings every week. It is considered that the minimum number of trainings is two (anaerobic) and three (aerobic) every week. If they are combined, their number can be reduced to three trainings a week (two combined and one aerobic). Obviously, an increase in the number of weekly trainings brings better and more rapid results. Their maximum number would be four force trainings (anaerobic) and six resistance trainings (aerobic). Doing less than the minimum of training could lead to erasing of information and getting out of shape. Training more than the maximum indicated could bring with it the risk of over-training, of physical overwork. Individualize the frequency of the programs. One of the roles of the fitness trainer is to individualize the frequency of the programs, in order to find the best periodicity for every person involved in training. Performing the exercises correctly. Another factor that can increase the effectiveness of a training program is performing the exercises correctly. Wrong technique will quickly determine worse results, even if the program which includes those exercises is well conceived, organized in time and personalized. Besides lack of good results, the person who didn’t acquire good training technique exposes himself to the risk of sometimes very bad accidents (muscular ruptures, hernia, stroke, etc.). Performed automatically. The movements a person learns must get to be mastered and performed automatically, the same as the technique of breathing which accompany them. This way, the sportsman will save mental energy that he can use for getting the right intensity, focusing on the muscle towards which a particular exercise is directed, forced repetitions of movements, etc. Any new exercise require patience and time in order to be correctly assimilated and introduced in the set of exercises mastered by any sportsman. Well-balanced diet and hydration. Besides a well-balanced diet (carbohydrates, proteins, lipids – 4:1:1 – the proportion in grams per kilogram of food principles), hydrating must be given special care. Good hydrating of the body has as a result the increase of the efficiency of a fitness program. The body must be carefully hydrated before, during and after training. The sensation of thirst must not be experienced – this would only be a late signal of dehydration. The types of liquids that can be used can and should vary a lot: soda, plant teas, fruit, fresh juice, isotonic drinks, energizers, etc. Be also careful with the drinks that fasten dehydration. This category of liquids includes drinks which contain caffeine or alcohol. They forcedly increase dieresis, fastening dehydration, which is also naturally determined by the training (especially by aerobic training). Biorhythm. Another factor that must be considered is biorhythm, which is specific to each person. The training must thus be placed at the time of maximum physical efficiency, time which is directly related to the increase of the body temperature]]> The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider as well as answer. If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking. Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster. No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over. If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week. If walking isn’t your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service. If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of. If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you.]]> Everyone knows that exercise is very good for your health. During pregnancy, exercise can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes. Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy. Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it isn’t too strenuous. Most specialists recommend exercise 3 – 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first. Below, you’ll find some of the best reasons as to why you should exercise during pregnancy. Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%. You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest. If you exercise during your pregnancy, you’ll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don’t exercise find it much harder when the time comes to give birth. Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and don’t hesitate to ask a doctor for advice if you have any questions at all. As long as you exercise safe and use good common sense, you’ll do a world of good for your pregnancy.]]> Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program. Here a 10 simple tips to help you with your fitness success. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation). Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, poțiuni magice și gadget-uri de exercitii fizice care par prea frumos să fie adevărat (ele întotdeauna sunt).]]> Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life. Este normal pentru tine de a rănit după ce exercitii, but it must be done gradually with a good amount of rest periods to allow proper healing. Există două probleme comune de aici cu antrenament început. Vă poate provoca daune de lungă durată pentru a muschilor, tendoane si ligamente, dacă lucrați în timp ce vă aflați în durere, fără a permite un timp de odihnă suficient pentru a vindeca. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise. Dacă te trezești în dimineața următoare, după ce a exercitat și puteți trage abia corpul tau dureri din pat pentru că tot ceea ce doare, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles. Common Myth: Greutate de formare face ca femeile voluminoase. Greutate de formare pentru o femeie va consolida și tonusului muscular, arde de grăsime și de a crește metabolismul, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week. Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.]]>