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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? מתיחה היא פשוט המעשה של הרחבת לכל אורך הגוף או פשוט חלק ממנה. 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, ללא קשר לגיל. עם זאת במידת מתיחת וההגמשה נבדלה. השרירים להדק כמו אדם גילאים. 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. Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or 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, להאריך את הרגליים שלהם ומגיעים לשפיץ של הרגל שלהם עם הקצה של היד שלהם. Actually, most trainers actually require their athletes to really do the stretching before playing. There is actually an ideal length of time in stretching. It is best to do it in 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 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game. What Are the Benefits of Stretching? Increase the Range of Movement As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. זה יעזור להגדיל את טווח התנועה שלך. כך, הגפיים והמפרקים יהיו מסוגלים לנוע, way before an injury can take place. You are definitely physically fit. Increased Ability to Perform Skills 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. 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. זה יעזור בהחלמה מהירה יותר וירידה בכאב. השרירים של הגוף יהיו מסוגלים לקחת את תנועות יותר מתישות וקפדניות עם פחות הסתברות שנפגע. להפחית את מתח שרירים אם ניתנים שרירי התרגילים הרגילים שלהם ומתיחה, זה פחות סביר שהם יהיו חוזה. This will definitely relieve you of any muscle pain or problems. Enhance Energy Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner. Reduces Cholesterol מחקר גם מראה כי עושים ממושך תרגילי מתיחה, כמו יוגה, יסייע להפחית את הכולסטרול בגוף. 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. 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.]]> 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 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, וכו ', 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 minutes, 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. נוסף לשגשוג של חנויות מזון מפתות הוא לוחות הזמנים העמוסים של אנשים שבקושי יש להם מספיק זמן כדי לפגוש את משפחתם, much more to exercise. There are those who make an effort to lose a few pounds but are hampered by their busy schedules. אסטרטגיה אחת כדי לשמור על קשר עם פעילות גופנית סדירה למרות לוח הזמנים של אדם עסוק היא לקנות מכונות תרגיל שיכול לשמש לכמה דקות בתקופתו של אחד חינם, בכל מקום. אם יש לך לוח זמנים עמוסים, מה שאתה צריך זה מכונה שאתה יכול לשמור במשרד או בבית, 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, יש הליכונים ידניים הפועלים פשוט על ידי דריכה או הליכה על הגומי. למי יש יותר כסף פנוי, there are electronic treadmills that measure the calories lost, miles traveled and other exercise data. לא משנה מה אתה בוחר הליכון, 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. אתה יכול למנוע פציעות מקבלים על ידי עושה קצת מתיחות ראשונה לפני שמתחיל על הליכון. Begin your treadmill exercise by walking and getting the hang of the machine. אל תנסה כל תעלוליו כמו שאתה יכול ליפול על הליכון אם תנסה לרוץ בלי לקבל מוכר מדי עם המכונה. You may be excited when you first get hold of the machine but a 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. אנשים אחרים משתמשים בהליכונים שלהם בזמן צפייה בטלביזיה או האזנה למוזיקה האהובה עליהם. The secret of a successful exercise routine is not just a good exercise machine; you also have to enjoy what you are doing.]]> מספר האימונים. מה נחוץ ביותר להכנת תכנית כושר יעילה יותר היא הקמת מספר מסוים של אימונים בכל שבוע. זה נחשב כי המספר המינימאלי של אימונים הוא שני (anaerobic) ושלוש (aerobic) בכל שבוע. אם הם משולבים, their number can be reduced to three trainings a week (two combined and one aerobic). Obviously, עלייה במספר אימונים שבועיים מביאה תוצאות מהירים יותר ויותר. Their maximum nuאנאירוביd be four force trainings (anaeroאירוביd six resistance trainings (aerobic). Doing less than the minimum of training could lead to erasing of information and getting out of shape. אימון יותר מ המרבי מצויינים יכול להביא עימה את הסיכון לאימון יתר, of physical overwork. לייחד את התדירות של התוכניות. 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. טכניקה לא נכונה תהיה לקבוע במהירות תוצאות גרועות, גם אם התכנית הכוללת תרגילים אלה היא גם הגה, organized in time and personalized. Besides lack of good results, מי שלא רכש את טכניקת אימון טובה חושף את עצמו לסיכון של תאונות לפעמים רעות מאוד (קרעי שרירים, בקע, שבץ, etc.). מתבצע באופן אוטומטי. תנועות אדם לומד חייבת לקבל להיות שולטים ומתבצעים באופן אוטומטי, 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, תוך התמקדות בשרירים שלקראתו תרגיל מסוים מופנה, חזרו שוב ושוב בכפייה של תנועות, etc. כל תרגיל החדש דורש זמן וסבלנות כדי להיטמע בצורה נכונה והציג בסדרה של תרגילים שולטים על ידי כל ספורטאי. Well-balanced diet and hydration. Besides a well-balanced diet (carbohydrates, proteins, lipids – 4:1:1 - השיעור בגרם לכל קילו של עקרונות מזון), לחות יש לתת טיפול מיוחד. לחות טובה בגוף יש כתוצאה מהעלייה של היעילות של תכנית כושר. The body must be carefully hydrated before, during and after training. התחושה של צמא לא חייבת להיות מנוסה - זה יהיה רקוכו 'אות מאוחרת של התייבשות. 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. קטגוריה זו של נוזלים כוללת משקאות המכילים קפאין או אלכוהול. הם בכפייה להגדיל dieresis, התייבשות חיזוק, אשר גם הוא נקבע על ידי האימונים באופן טבעי (במיוחד על ידי אימון אירובי). המקצב הביולוגי. גורם נוסף שיש לקחת בחשבון הוא מקצב ביולוגי, שהוא ספציפי לכל אדם. האימונים חייבים להיות ממוקמים כך בזמן של יעילות פיזית המרבית, 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, magic potions and exercise gadgets that seem too good to be true (they always are).]]> 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. It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. 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. If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, 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: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, 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.]]>
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Početak rada s fitness trening Jedan od najtežih dijelova bilo fitness programa je početak. To je tako jednostavno samo sjediti oko radiš ništa, a to traje neko stupanj motivacije za početak vježbanja. Mnogi ljudi smatraju da je ulazak u teretanu im daje motivaciju koja im je potrebna da započnete i pratite putem s redovite workouts. Realnost je da većina ljudi koji se pridruže dvorane nikada ispuniti svoje članstvo. Gyms zapravo temeljiti njihov trošak na činjenicu da većina ljudi nikada neće koristiti svoje članstvo redovito. Zašto je to tako? Postoji mnogo razloga zašto ljudi ne vježba redovito i da se u rasponu od neugodnosti dosade. Kada se odlučiti što učiniti kako bi se podignite razinu sposobnosti on je mudar da iskreno misle o vašoj osobnosti i gdje se prednosti i nedostaci leže. Ako ste osoba koja može motivirati sebe onda teretana kod kuće može biti najbolje rješenje jer će ponuditi pogodnosti omogućujući vam da trenirati kad god poželite i nećete trebati druge da vas motivirati. Ako, s druge strane, vam je teško motivirati sebe onda članstvo u teretani možda je bolje rješenje. Plaćanje za članstvo može biti sve što je potrebno kako bi se osiguralo da će pohađati nastavu, a često možemo dobiti motivirani od onih oko nas i sebe izazov da se poboljša i natjecati s drugima u teretani. Alternativno, možda ćete biti osoba koja voli ići na trčanje ili šetnja nego dizati težine. Bez obzira što ste u stanju raditi, postoji samo jedna akcija koju trebate da se ipak malo da bi moglo biti na početku i da je to za početak s nekim oblikom fitness treninga prije nego kasnije. Fitness će dodati na svoju ukupnu dobrobit i više vježbe radite monter ćete postati i veća je vjerojatnost da će se nastaviti s programom fitness. Ne postoji bolje vrijeme za početak od sada. Personalizirana fitness programa Koristite li trening otpora, joga, pilates, aerobni trening ili jedan od mnogih načina da se stane i voditi zdraviji život postoji jedan važan sastojak koji morate imati, a to je personalizirane fitness programa. Ne postoje dvije osobe imaju iste uvjete za ostvarenje svoje optimalno zdravlje, a to je da budu zastupljeni u izboru fitness programa, pa čak i unutar tog izboru određenih radnji koje su potrebne. Po tom mislim da, ako za primjer odlučite trening otpora za svoj fitness program, trebat će vam personalizirani program vježbi koje će odgovarati vaše tijelo tip, stanje vaše zdravlje, Vaše vrijeme nasloni i tako dalje. Isto će se primijeniti na yoga programa. Iako ste možda pridružiti klase yoga za željeni oblik vježbanja, morat ćete staviti veći naglasak na one vježbe koje će pomoći područja vašeg tijela da je pomoć potrebna većina. Razlog za to je potrebno imati personalizirani program je jednostavno zato što će ištanje da biste dobili najbolje rezultate u najkraćem vremenu kako bi dobili na dobroj razini zdravlje i fitness bez gubljenja motivacije. Tu je ništa manje motiviranje od nedostatka napretka, a to je upravo ono što će se dogoditi ako nemate fitness program koji rješava sve vaše potrebe. Postoje programi koji će poslužiti kao osnova za većinu ljudi, ali oni će morati biti prilagođen i izmjena osobnim zahtjevima. Imajući fitness dnevnik će vam pomoći kao što će pokazati koji prostori su dobro napreduje i gdje će promjene moraju biti napravljena kako bi dobili više poboljšanje. Informacije iz podataka koje ste rekord će biti izvor vašeg brzu stazu za zdravlje i fitness. Sagorijevanje masti iz velike trbuh Sagorijevanje masti iz trbuha kroz vježbe posebno namijenjenom za trbušne mišiće je, je i uvijek će biti jedan od najvažnijih otpornih mitova. Gotovo svi ljudi s velikim trbuhom potrajati, s mnogo odlučnosti, sit-ups, crunches, bočne koljena, pletiva, itd., nadajući se da je svaka nova serija ili set vježbi, svaka sjednica ih ponavlja, će im pomoći dobili osloboditi od 'prsten’ od masnog tkiva oko struka, Također se zove 'prsten smrti'. Osim činjenice da je to vjerojatno anestetik 'polog’ od masnog tkiva, abdominalna debljina uključuje mnoge rizike za zdravlje osobe koja ga posjeduje (povezana s dijabetesom, visoki krvni tlak, kardio-vaskularne bolesti, rak, impotencija, itd.). Moramo imati na umu, jednom zauvijek, da, kada govorimo o topljenju potkožnog masnog tkiva, nema mane smanjenje. Bez obzira koliko se trudimo pronaći napore u područjima smo fokusirani na, možemo samo će učvrstiti mišiće pod masti, no smanjenje masnoće same biti beznačajan. Objašnjenje je jednostavno i spojen na energetski potporu anaerobne truda, koji koristi, za vježbe, mišićav i glikogen jetre, a ne masnih kiselina iz masnog tkiva. Za dobivanje na depozite masti, ono što trebamo je kardio trening (trčanje, biciklizam, brzo hodanje, plivanje, itd.).Ovaj tip vježbe moraju se čuvati duže vrijeme (45-60 minuta) i oni moraju biti intenzivna (60-70% od najviše srčanog ritma). Alternativa je kardio trening s razdobljima kada je intenzitet varira, iako je ukupni volumen nije manji nego u slučaju jednako kardio treninga. Važnu ulogu u sagorijevanje masti drži u prehrani. On je rekao da je najučinkovitija od treninga može biti sabotirao u kuhinji. U nutricionisti kažu da prehrana koja održava deficit kalorija, ali drži ravnomjerna zastupljenost osnovnih načela (proteini, lipidi, šećera u krvi), uz blagi porast proteina dio, uvijek će imati kao posljedicu gubljenje težine. Fizičke vježbe kao što su sit-ups, crunches, itd., bez ostale vježbe trebao uključivati veće skupine mišića (bedra, grudi, natrag) i da se utvrdi trbušne mišiće, ne povećavaju jako osnovnu stopu metabolizma. Kao posljedica toga, neizravno spaljivanje kalorija (tijekom stanki, post-trening) je vrlo mala u odnosu na spaljivanje zbog aerobnih napora (osobito one s alternativnim razdoblja) - U njihovom slučaju, tijekom napora, uzimajući više od 20 minuta, energična podrška je upravo masno tkivo. Čarobna formula za spaljivanje trbuhu salo je kombinacija hipo kalorične prehrane i vježbe - posebno aerobic, ali i anaerobni (usmjerena na cijelom tijelu, ne samo trbušne mišiće). Zašto odabrati vježbu teretanom Donošenja odluke o tome gdje ćete ići na vježbe je vrlo važan korak u ostvarivanju svoje ciljeve fitness. Mnogo faktora će ići u ovom odlukom, i svaki od njih treba vrednovati i prije nego što počnete vježbanje. Jednom kada ste napravili odluku o tome gdje ćete ići na vježbe, možete se kretati na odlučivanje o tome koliko mislite da rade. Kao što vjerojatno znate, vježbanje kod kuće ima mnoge prednosti. Odjel za financije je jedan od najboljih prednosti. Uz cijene plina kao što su danas, to je prilično očito da ćete uštedjeti novac na gorivo, kao i trošenja i habanja na vašem vozilu odabirom za vježbanje kod kuće. Članstva u teretanu često može biti vrlo skupo i može sadržavati i druge stvari koje vam ne trebaju, kao što su dječji vrtić ili bazena. Također ne treba da se brine o najnovijim trendovima vježbe opreme kao što najvjerojatnije će biti vježbanje sami kod kuće. Imajte na umu da je rad kod kuće ne zahtijeva malo financijske obveze. Iako vam svibanj planiraju pokrenuti, vrlo je važno da imate kvalitetne tenisice. Ovo statment se odnosi na bilo koju vrstu opreme koju možete kupiti za korištenje kod kuće. Ako idete van i kupiti jeftinu opremu, vjerojatno ćete završiti dobivanje ozlijeđen ili uzimajući frustriran jer vam ne čine nikakav napredak. Uz financijske dobitke, vježbanje kod kuće također može pomoći onima koji ne vole raditi u javnost. Ako ste zabrinuti o tome kako gledati u teretanu odjeću, vrlo je utješno znati da je jedina osoba koja mora biti uz vas kada se vježba kod kuće je da. Također, kada se vježba kod kuće, ne morate brinuti o vremenu na sve. Oni od vas koji su motivirani da sa ljudima koje poznajete ili upoznati dok radite od kuće, teretana može biti bolja ideja od rada kod kuće. U teretanu, da ćete se više izborom opreme, kao i, daleko više nego što će imati kod kuće. Ako vam je potrebna i ostale usluge od samo utega i opreme, teretana može imati samo ono što trebate. Ako planirate kupati u triatlonu, ćete naći bazen u teretanu da se upravo ono što vam je potrebno da se pripremite. Plivanje je izvrsna vježba za svoje tijelo i kardiologiju, kao što će raditi mišiće u vašem tijelu da ste vjerojatno nije ni znao da si imao. Gyms također će vam ponuditi tečajeve koje možete naći vrlo motivirajuće. Ako prisustvuje klase na redovnoj osnovi, vi svibanj biti dovoljno motivirani da i dalje tako da ne moraju sami braniti kad je pitao gdje si bio ili što ste radili. Također možete upoznati nove ljude u razredu, ili samo pomoći drugima zajedno, ako se odlučite. Sve u svemu, izradu izbor za vježbanje kod kuće ili u teretani je izbor trebali biste temeljiti na svoje ciljeve i osobne sklonosti. Najvažnija odluka koju ćete morati učiniti je odrediti koji tip okoliša želite biti i kako želite ostvariti fitness ciljeve u svom životu. Nakon što su dali mu neke misli i prosuđuje se pro i kontra, morat ćete bez problema odluka o izboru. Uvijek imajte na umu da nakon što ste napravili vaš izbor, uvijek se možete prebaciti, ako niste zadovoljni s izborom ste napravili. Vježba treadmills S Pretilost je jedan od rizičnih čimbenika u mnogim teškim bolestima poput šećerne bolesti, srce bolest ili gastro-povezane bolesti. Čovjekov životni stil prisutan je to gotovo nemoguće izbjeći masne hrane. Bliži pogled na najčešće tražili nakon restorana za zaposlene ljude uključuje diners koje nude nešto što se brzo masti, ali ispunjenih jela. Dodano u širenju primamljiva hrane poslovnice je zauzet rasporedi ljudi koji jedva da imaju dovoljno vremena kako bi se zadovoljile njihove obitelji, puno više vježbati. Postoje oni koji se truditi izgubiti nekoliko kilograma, ali su onemogućeni od svojih zauzet rasporedi. Jedna strategija kako bi išli ukorak sa redovitom tjelovježbom, unatoč nečije zauzet raspored je kupiti strojeve vježbe koje se mogu koristiti za nekoliko minuta tijekom jednog slobodnog vremena, negdje. Ako imate zauzet raspored, što vam je potrebno je stroj koji možete držati u uredu ili u kući, i koja se može lako biti pohranjeni u malom prostoru. Jedan od najvažnijih praktičnih vježbi strojeva je ergometar. On svibanj trošak više od drugih vježbe strojeva, ali je dokazano učinkovit za većinu ljudi koji izgledaju na vježbe s prezirom. Većina ljudi strah vremena kada su koristiti svoje sprave za vježbanje, jer su to bilo previše komplicirano ili TAD teško raditi. Korištenje treadmills može doći, naravno, za većinu ljudi, jer ono što traži je osnovna hodanje i trčanje vještine, dvije vještine koje dolaze, naravno, među ljudima. Ako imate uske proračun, postoje priručnik treadmills koje djeluju jednostavno gaze ili hodanje na gume. Za one koji imaju više novca na pretek, postoje elektronički treadmills koje mjere kalorije izgubljene, milja putovao i druge vježbe podataka. Bez obzira što se odlučite treadmill, sigurno ćete biti u mogućnosti nadoknaditi takvu investiciju u kratkom vremenu kao što ćete biti u mogućnosti da ostanu na računalu dulje od bilo koje druge vježbe strojeva. Stručnjaci kažu da high-end treadmills s motora KS od 1.5 ili 2.5 kontinuirana dužnost treba biti željena. Također odabrati treadmills s više jamstvenog roka za njihovu motora. Možete izbjeći ozljede na taj neki prvi istezanje prije početka na traci za trčanje. Započnite vježbe ergometar šetnjom i uzimajući objesiti od stroja. Nemojte pokušavati sve antics kao što možete pasti s treadmill, ako pokušate pokrenuti bez uzimajući previše upoznati sa strojem. Vi svibanj biti uzbuđeni kada ste prvi put dobili držite stroja, ali 20 minuta hoda pomoću treadmill dva do tri puta tjedno će biti dobar početak. Postupno povećati svoju brzinu i frekvenciju kao što ste dobili više udoban sa strojem. Hodanje na traci za trčanje u trajanju od najmanje 30 minuta svaki Sjednica će vam pomoći da izgubite masti. Međutim, Uvijek provjerite sa svojim liječnikom prije nego što bilo koji rutinske vježbe kako bi bili sigurni da niste otegotna bilo kakve fizičke bolesti. Drugi ljudi koriste svoje treadmills dok gledate televiziju ili slušati svoju omiljenu glazbu. Tajna uspješne rutinu vježbanja nije samo dobra vježba stroj; ćete također morati uživati u onome što radite.