8. Squats
7. Quick squats
The goal is to perform classic squats as you faster. Start with a series of 10 and increase the number every day.
6. Running
There is no better way to weight loss from running. Since it uses the muscles of the entire body.
5. Jumping
Jumps are best suited precisely to tighten your butt. Do with legs apart and arms stretched up.
4. Weight lifting
Place the dumbbells in front of you and standing position raise them up.
3. Cycling
Cycling is great exercise for your butt and legs.
2. Swimming
Swimming stimulates and tightens the muscles of the whole body, especially the butt.
1. Climbing stairs
Climbing stairs is ideal for tightening your butt, especially if you upload them through one.
When you exercise in polluted air increases the amount of inhaled air pollution. Becomes more dangerous for cyclists and runners who inhale large amounts of air. Breathing through the mouth, bypassing the natural filtering mechanism of the air - the nose.
Based on these arguments, athletes are in danger when trained in polluted air. New research shows conflicting results.
Air pollution increases inflammatory processes and subjected lung of stress which increases the risk of death. Aerobic exercise reduces inflammatory processes and stress. So a dispute arose whether the benefits of exercise outweigh the risks that bring training in an environment with the air.
Once the tested mice for five weeks, the researchers found that mice that run in polluted air are less damaged by the mice in an environment where the air which does not run. Aerobic exercise reduces inflammatory processes in mice caused by polluted air.
We are not mice, so their results can hardly be true for humans. If you have respiratory or heart problems should check with your doctor when you exercise in an environment with polluted air. For everyone else, training with polluted air is recommended rather than sit back and relax.
You have a busy schedule during the week and you do not have time for physical activity? No need to feel guilty because you can catch up on missed with only one workout during the weekend, for example. A new study found that people practicing once, but continuously enjoy the same enviable health, people visiting the gym several times a week.
Canadian researchers observed 2,324 men and women aged between 18 and 64 years. They followed the study participants as well as by physical tests, and through blood. The results showed that only one weekend practice can compensate for a sedentary lifestyle during the rest of the week. The only condition is that the weekly session of exercise, such as brisk walking or cycling, to last for two and a half hours.
Researchers found that people practicing once a week, but for a long time are just as strong as the people who go to the gym more often, but at shorter intervals. However, remember that exercise is not only necessary for maintaining normal weight but also to lower the risk of some health problems, the newspaper Daily Mail.
Typically for adults is recommended moderate to strenuous physical activity during most or all weekdays. Now, however, it can calm your guilty consciences because without any problems can make up exercises with only one long workout. The results of the Canadian study also showed that all people, regardless of their training plan with identical levels of "metabolic syndrome." Metabolic syndrome indicates risk factors for diabetes, heart disease and stroke.
Running requires very little equipment, can be done almost anywhere and burns more calories than most other cardio exercises. Moreover performed outdoors is fun and brings great satisfaction.
This article is intended for novice runners and it will look exactly on them. As we running requires little equipment, but it is better to wear underwear and clothes from a fabric that absorbs sweat faster and allows easy? Evaporation to feel comfortable and comfortable during your workout. Running shoes with thick soles and ankle stabilizer is also a good idea (there is another belief on this issue, but it'll look a little later).
And for women with larger bust sports bra by lastachna and robust fabric is the most appropriate choice.
It is imperative that before running to warm up your muscles, joints and tendons to avoid unpleasant injuries. The technique of running continuously lead to disputes, but it is different and each person is different. The view that the landing on the toes or the area between the toes and the foot is the most correct, as thus spared from the heel bone in the shin to the knee. A small group of people also consider running a finger calf strain too much and also lead to injuries. It seems clear that the answer to this question is not as even professional athletes get injured and if their technique is really right that should not be happening. That's why choosing how to land during the running stay at you.
However, the occurrence of pain and injuries has as medications and supplements that help faster recovery. Of course we recommend taking the above mentioned precautions to minimize this risk. During running breath slowly through the steps and exhale faster. Your hands should move freely in the elbows bent with narrow fingers, but relaxed, not tight. The pace with which to run should not be neither too high nor too low. You alone must find the objectives to endure as long as possible. Do not worry if it does not last a long time on his own pace.
If you get tired quickly in the beginning this is completely normal. Just keep walking energetically, and then pulse and breathing begin running. If you feel pain in the spleen, you have a lack of oxygen in the internal organs.
Running with bare feet. Even if it sounds ridiculous, there are people who practice it.
This is the most natural way of running and a number of arguments defending their theory: When we run barefoot, instinctive properly land area between the toes and the foot, not the ankle, the shoes provide "support" does not allow the legs to hardened and strengthening alone, shoes even expensive and slight, add more weight to the legs and slow them down.
After running you should do stretching again. Restoration of normal breathing becomes much faster if you raise your arms above your head. Running combines very well with swimming or lifting free weights. It is good to take some restorative products such as glutamine or a complex of free essential amino acids to avoid catabolic processes after heavy load.
This series of brutal loading is performed in only one round, the goal is changing between dialing, running and thrusters to be completed within the shortest possible time.
As the examples of this program, the weight of the load falls mostly on the knees, back, elbows and hips, it is recommended that it is not done by people who have problems or injuries in those parts of his body.
Here's how it looks today crossfit series "Daniel":
1. 50 dialing
2. 400m running
3. 21 thruster with 43kg rod
4. 800m running
5. 21 thruster with 43kg rod
6. 400m running
7. 50 dialing
Running is associated with many health benefits.
Here are six reasons to go out to run:
It's so easy
It is true that some high-tech equipment will run on - fun, but here in the classic race all you need is a good pair of running shoes, appropriate clothing that's in.
However, it is difficult
No other sport is not accelerating your heart as fast as running. Which is exhausting, but the calories disappear as if by magic. In a study done by the Medical College of Wisconsin and "VA Medical Center" has been found to burn an average of 700-850 calories per hour during intense running. The more - run faster, the better - your heart work harder and more - becomes strong.
Your knees will thankful
It is a myth that excessive knee will "break". Osteoarthritis (the most common type of arthritis) occurs when there cushioning of the cartilage . And this happens with no loading. Top - largest risk factor for osteoarthritis is weight. Overweight women are nearly four times - at risk of this disease of the knees. So run, because it was taken in the waist to keep you and healthy.
For - less stress will affect your life
It has been thousands of studies that athletes are training regularly, or at least people are relieved of stress in your life, unlike others. Exercise removes psychic ones - everything is knotted. Exercise helps even with clinical depression, anxiety and other mental disorders caused by abuse of drugs and alcohol.
Can prevent disease
Most
experts agree that regular physical activity reduces the risk of many
cancers. Ignorance: colon, breast, endometrial, and lung. In a study conducted by the National Cancer Institute of the United States, women of normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about 30% lower risk of breast cancer Compared with women who did not vigorous activity.
Runners also have - good chance against cardio - vascular disease, stroke and diabetes. Has been shown to lower blood pressure, increase good cholesterol and boost
immunity to colds and other viruses, and running in particular is a
very important factor.
You will probably live longer This
is perhaps most - surprising study done on the health benefits of
physical exercise at Stanford University: studying is 538 runners and
423 healthy people are not fleeing period from 1984 to 2005. Over the years, runners have much - less health problems than non runners. Moreover,
at the end of the study 85% of the runners were still alive to date,
while only 66 percent of the dead are not running.
Based
on information gathered during these 21 years, the researchers
concluded that regular physical activity can reduce mortality only by
increasing physical activity.
1. Do not delay first start for another month or next year - try it now!
2. When you walk in the streets sportswear, ignore the stares. Take the example of those who are already running!
3. To show good changes take some time. Be patient and do not force practicing!
4. When you start running, do not impose special diet and restrictions in mode of living and eating. In the process of system running seamlessly and painlessly will live healthier.
5. Monitor heart rate and condition. Use the rule: heart rate during exercise, ie measured during running or immediately after it is expected to employ as beats per minute, as the difference between 180 and your age years.
6. So, following these tips will be a race not the obligation, to mental and physical pleasure, a source of health.
