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Manfaat Peregangan 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. 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, extend their legs and reach the tip of their foot with the tip of their hand. 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. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, 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. 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. Reduce Muscle Tension If the muscles are given their regular exercises and stretching, it is less likely that they will contract. 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 Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. 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. Adakah kerja pengurangan tempat untuk abs atau tidak? Pembakaran lemak dari perut melalui latihan khas ditakdirkan kepada otot abdomen telah, adalah dan akan sentiasa menjadi salah satu mitos yang paling tahan. Hampir semua orang dengan perut yang besar mengambil, dengan banyak penentuan, 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, lemak di bahagian abdomen melibatkan banyak risiko untuk kesihatan orang yang yang mempunyai ia (yang berkaitan dengan diabetes, tekanan darah tinggi, 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. Tidak kira berapa banyak kita berusaha untuk mencari usaha di dalam bidang yang memberi tumpuan kepada, kami hanya akan mengukuhkan otot di bawah lemak, but the reduction of the fat itself will be insignificant. Penjelasan adalah mudah dan disambungkan kepada sokongan bertenaga daripada usaha anaerobik, yang kegunaan, untuk latihan, 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) dan mereka mesti sengit (60-70% daripada maksimum rentak jantung). Alternatif adalah latihan kardio dengan tempoh apabila intensiti berbeza, 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. Latihan fizikal seperti duduk-up, crunches, etc., tanpa senaman lain bertujuan untuk melibatkan kumpulan lebih besar otot (paha, dada, kembali) 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 (terutama yang mempunyai tempoh alternatif) - Dalam kes mereka, semasa usaha mengambil lebih daripada 20 minutes, sokongan bertenaga adalah betul-betul tisu adipos. Formula sihir untuk membakar lemak di bahagian abdomen adalah gabungan tidak menimbulkan diet kalori dan senaman - terutamanya aerobik, tetapi juga anaerobik (memberi tumpuan kepada semua badan, bukan sahaja otot abdomen).
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Važnost istezanja Tijelo je fleksibilan. To je trebao biti fleksibilna. Morate biti u stanju saviti i doći da nešto što je pao na podu. Morate biti u mogućnosti to zujanje leđa omiljenu haljinu na svoju vlastitu. Morate biti u mogućnosti doći do tu knjigu trebate pročitati na vrhu police. To su jednostavne aktivnosti. Ništa Grand o njima, vi samo ispruži malo. Međutim, ako postoje poteškoće u radi takve jednostavne prijedloge, onda morate da se protežu svoje granice. Vi već trebate istezanje programa. Što je istezanje? Istezanje je jednostavno čin se širi na punoj dužini tijela ili jednostavno dio njega. Ova aktivnost uključuje ravnanje ili istezanja struktura ili udove. Kako se učiniti istezanje? Istezanje je prilično jednostavan. Kao što je spomenuto u uvodu, je uključena u normalnim aktivnostima. To se može obaviti na bilo ljudi, bez obzira na dob. Međutim, stupanj istezanja i savijanja razlikuje. Mišići zategnuti kao osoba dobi. Niz zajedničkih kretanja može smanjiti. To se može vrlo dobro ometaju on-the-go lifestyle. Zato je kao osoba odrasta, savijanje ili savijanje postaje ograničavajući. To je razlog zašto redovito istezanje, kao dio rutine je vrlo važno. Jednostavni proteže se može obaviti svakodnevno. To može biti ugrađen u stil života i svakodnevnim aktivnostima. To ne zahtijeva mnogo vremena. Vježbe istezanja također može biti učinjeno tijekom treninga. Zapravo, istezanje je bitan dio svakog treninga ili sport. To mora biti učinjeno prije nego bilo što drugo. Istezanje tijela i udova je dobra priprema za više strogih aktivnosti. Većina sportaša će učiniti sjesti i doći do, u kojoj su položaj na katu, proširiti svoje noge i doći do vrha svojih stopala s vrha ruci. Zapravo, većina trenera zapravo zahtijevaju njihovi sportaši stvarno učiniti istezanje prije igranja. Tu je zapravo idealna dužina vremena u istezanje. Najbolje je to učiniti u 10 minuta. To će dati dovoljno tijelu priliku da se presele i flex mišića, tako ga pripremajući se za više komplicirana i naporan pokreta. Stručnjaci, međutim s podozrenjem gledao na idući put izvan 10 minuta. Istezanje vježbe za 30 minuta ili više već će se istrošiti tijelo. To neće biti povoljna ako se priprema za igru. Koje su prednosti istezanja? Povećanje opsega pokreta Kao jedan stalno raditi vježbe istezanja, duljina mišića i tetiva također su povećane. To će pomoći u povećanju raspon kretanja. Tako, udova i zglobova će se moći kretati, način prije ozljede može se održati. Vi ste definitivno fizički fit. Povećana sposobnost za obavljanje vještine Kada imaju širok raspon kretanja, to ćete više biti u mogućnosti učiniti više stvari. Na primjer, možete skočiti visoko, bez osjećaja bilo kakve bolove kada sletjeti natrag na katu. Ovo će također pomoći da započnete novi sport ili poboljšati više ako ste u jednoj. Istezanje u tom aspektu također vam omogućuje da imaju više aktivan stil života. Prevenciji ozljeda One mogu spriječiti ozljede zglobova, tetive i mišići s istezanje. Kad su mišići i tetive su dobro savinuta, smatraju u dobrom stanju. To će pomoći u bržem oporavku i smanjena bol. Mišići u tijelu će biti u mogućnosti uzeti više iscrpljujućih i strog pokrete s manje vjerojatnosti se ozlijedio. Smanjiti napetost mišića Ako su mišići dali svoje redovite vježbe i istezanje, to je manje vjerojatno da će ugovor. To definitivno će vas osloboditi od bilo bolova u mišićima ili problema. Povećava energiju Biti u mogućnosti to premjestiti više također će vam dati više energije. Istezanje također će vam pomoći poboljšati svijest, kao znajući da imate tijelo koje je u stanju činiti mnoge stvari. Kao takav, ti si idući u biti više pogon za kretanje, a ne duriti u kutu. Smanjuje kolesterol Istraživanje također pokazuje da se radi dugotrajnih vježbe istezanja, kao što su yoga, će pomoći u smanjenju kolesterola u tijelu. To, naravno, mora biti učinjeno s zdrave prehrane pri ruci. Time se mogu spriječiti, pa čak i preokrenuti kaljenje u arterije, omogućujući vam da se izbjegne koronarne bolesti. Uključiti istezanje u vaš svakodnevni stil života. To ima prednosti ne može se reći da nema. Također ne zahtijeva mnogo. To može biti svoje svakodnevne aktivnosti, savijanja i savijanja svaki sada i onda. Uostalom, Vaš fitness je sve tako učiniti ono što je potrebno da bi tijelo zdravim.