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Изгарянето на мазнини от голям корем Изгарянето на мазнини от корема чрез упражнения, специално предназначени за коремните мускули, е и винаги ще бъде един от най-устойчивите митове. Почти всички хора, с голям корем, с много на определяне, коремни преси, хрускам, странични-завои, обрати, др., надявайки се, че всяка нова серия или набор от упражнения, всяка сесия ги повтаря, ще им помогне да се отървете от "пръстен’ на мастната тъкан около кръста, също наричан "пръстен на смъртта". Освен факта, че това е може би най депозит упойка "’ на мастната тъкан, мастна тъкан включва много рискове за здравето на лицето, което притежава (свързани с диабета, високо кръвно налягане, сърдечно-съдови заболявания, рак, импотентност, др.). Ние трябва да помним, веднъж завинаги, че, когато говорим за топенето на подкожна мастна тъкан, там не е място за намаляване. Без значение колко много ние се стремим да намерите усилие в сферите, ние сме фокусирани върху, ние само ще укрепят мускулите в рамките на мазнини, но намаляване на самата мазнина, ще бъде незначително. Обяснението е просто и е свързан с енергичната подкрепа на анаеробни усилия, която използва, за упражненията, мускулната и чернодробен гликоген, и мастни киселини от мастната тъкан. За да се отлагания на тлъстини, Това, от което се нуждаем, е кардио обучение (работа, колоездене, бързо ходене, плуване, др.).Този тип упражнения трябва да се поддържа за дълго време (45-60 протокол) и те трябва да бъдат интензивни (60-70% от максимума на сърдечния ритъм). Една алтернатива е кардио обучение с периоди, когато интензивността варира, , въпреки че общият обем, който не е по-малък, отколкото в случая на равномерно сърдечно обучение. Много важна роля при изгарянето на мазнини се държи от диетата. Тя се казва, че най-ефективният на обучение може да бъде саботиран в кухнята. Диетолози казват, че диета, която поддържа калориен дефицит, но поддържа балансирано съотношение на основните принципи (протеини, липиди, кръвната захар), с леко увеличение на протеина част, винаги ще има като последица загуба на тегло. Физически упражнения като коремни преси, хрускам, др., без други упражнения, предназначени да се включат по-големи групи от мускули (бедрата, сандък, обратно) и да укрепят коремните мускули, не се увеличи много на основния лихвен метаболитен. В резултат на това, непряко изгаряне на калории (по време на почивките, след обучение) е много малък в сравнение с изгарянето поради аеробни усилия (особено тези с алтернативни периоди) - В техния случай, по време на усилията, като повече от 20 протокол, енергичната подкрепа е точно мастната тъкан. Вълшебната формула за изгаряне на корема мазнини е комбинация от хипо калории диета и физически упражнения, особено аеробни, но също анаеробно (фокусирани върху цялото тяло, не само на коремните мускули).
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Benefiċċji ta 'Wiesa 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. Madankollu, 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? Wiesa huwa sempliċement l-att li testendi għat-tul kollu tal-korp jew sempliċiment parti minnu. 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. Hija jistgħu jiġu inkorporati fil-istil tal-ħajja u l-attivitajiet ta 'kuljum. Dan ma jeħtieġx ħafna mill-ħin tiegħek. Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. Għandu jsir l-ewwel qabel kull ħaġ'oħra. Jiġġebbed il-korp u l-riġlejn hija preparazzjoni tajba għal attività aktar rigoruż. Ħafna atleti li ser jagħmlu l-sit u jilħqu, wherein pożizzjoni fuq l-art, extend their legs and reach the tip of their foot with the tip of their hand. Actually, Trejners Ħafna attwalment jeħtieġu atleti tagħhom biex verament il-tiġbid qabel playing. Hemm fil-fatt tul ideali ta 'żmien tiġbid. Huwa aħjar li tagħmel dan fil- 10 minuti. Dan se jagħti lill-korp biżżejjed opportunità biex jiċċaqilqu u flex-muskoli, għalhekk jitħejjew għat-movimenti aktar ikkumplikati u strapazz. Esperti madankollu se frown fuq jmorru lil hinn 10 minuti. Wiesa l-eżerċizzju biex 30 minuta jew aktar diġà se jilbsu out-ġisem. Dan mhux se jkun favorevoli jekk wieħed qed tipprepara għal logħba. X'inhuma l-benefiċċji ta 'Wiesa? Tiżdied il-firxa tal-Moviment As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. Dan se jgħin biex tiżdied il-firxa ta 'moviment tiegħek. B'hekk, ir-riġlejn u ġogi se jkunu jistgħu jiċċaqalqu, mod qabel korriment jista 'jseħħ. Inti definittivament fiżikament f'saħħtu. Żieda Abilità ta 'twettiq Ħiliet Meta għandek firxa wiesgħa ta 'moviment, l-aktar inti se tkun tista 'tagħmel affarijiet aktar. Per eżempju, inti tista 'tiżdied għolja mingħajr ma tħoss xi uġigħ meta inti l-art lura fuq l-art. Dan se jgħin ukoll biex inti tibda sport ġdid jew itejbu aktar jekk inti qiegħed f'waħda. Stretching in this aspect also allows you to have a more active lifestyle. Injury Prevention One can prevent injury to joints, 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. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured. Naqqas tensjoni tal-muskoli Jekk il-muskoli huma mogħtija eżerċizzji regolari tagħhom u tiġbid, huwa inqas probabbli li dawn se kuntratt. Dan żgur ser ittaffi inti ta 'kwalunkwe uġigħ fil-muskoli jew problemi. Tittejjeb l-Enerġija Being able to move more will also give you more energy. Stretching will also help enhance your awareness, bħal taf li għandek korp li hija kapaċi tagħmel ħafna affarijiet. Bħala tali, you are going to be more driven to move rather than sulk in the corner. Reduces Cholesterol Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. Dan naturalment għandu jsir ma 'dieta sana fil-idejn. Dan jista 'jipprevjeni u anke reverse l-twebbis tal-arterji, allowing you to avoid coronary diseases. Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Jaħdem tnaqqis post għall abs jew ma? 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, that when we refer to the melting of the subcutaneous adipose tissue, there is no spot reduction. 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. The explanation is simple and is connected to the energetic support of the anaerobic effort, which uses, for the exercises, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, what we need is cardio training (running, biking, fast walking, swimming, etc.). This type of exercises must be maintained for a long time (45-60 minuti) 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 minuti, 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).