Tips to how to maintain health at any age

How to maintain health at any age

At any age, I want to maintain maximum health, have a beautiful posture and a taut belly. But what to do when intense exercise, cardio loading is already a burden or for some reason unacceptable? Pilates comes to the rescue.

Pilates is a complex of exercises that works out all muscle groups and promotes flexibility of joints. Why is it so important to monitor the joints and strengthen the ligaments? Flexibility allows you to perform large-amplitude movements. By doing moderate gymnastics to the spine and limbs, we improve energy metabolism at the cellular level. Exercise has a beneficial effect on the spine. With low mobility there is a risk of enslavement. Osteoporosis develops, arthritis appears.

At any age, it is possible and necessary to monitor your body, and therefore health. For classes, it is not necessary to attend a fitness club, because Pilates for beginners at home is available to everyone. Beginners can start classes immediately without sports training.

What do you need?

1. Flat surface. Exercises on a flat floor relieve pain in the spine and improve posture.

2. Comfortable clothes for you. Dumbbells, balls that help strengthen muscles when exercising with them.

3. Mat for gymnastic exercises.

Wishes for beginners

• light dinner or lunch an hour before class;
• doing barefoot. Feet should participate in exercises;
• we choose a complex for beginners, which lasts about six weeks;
• concentrate on breathing. The whole Pilates principle is based on proper breathing. Inhale the abdominal press "in the lower back", focus on the spine. Exhale the air as much as possible;
• leisurely and smooth movements, concentration;
• based on the abdominal press;
• movements are carried out clearly and confidently;
• We are happy and not afraid, as the basis of Pilates is safety.

Standard complex:

1. Sit on the floor, knees bent, hands hug the hips. We stretch your head up (crown), straighten your back and tear off your feet from the floor. We breathe calmly.

2. In the knees, bend your legs slightly and lean on your elbows. We move our legs tightly to each other, with our socks we slightly touch the floor. At the same time, with a deep breath, we unfold our knees to the right side. On the exhale, we straighten the legs and raise them up. Repeat the movement in the other direction.

3. Exercise "board". Leaning on the forearm, legs straighten and rest socks on the floor. Make sure that the lower back does not sag, the stomach is tightened. We follow the breath and try to hold on in this position for a few seconds.

4. Kneeling, leaning on outstretched arms, making sure that the wrists are clearly under the shoulders. Straighten your legs, rest on socks. Raise your leg up and throw your head back, stretch. Then we do the exercise with the other leg.

5. We lay down on our backs, we put our hands behind our heads. Bend your knees, raise your ankles parallel to the floor. The back is tightly pressed and the stomach is pulled in. When inhaling, slowly tear off the shoulder blades, when exhaling, we lower ourselves to the floor.

Having mastered these basic exercises, you can move on to more complex ones. Gradually strengthen the muscle "frame".

The first steps are the most difficult, but thanks to them we start our metabolism. Metabolic processes are accelerated, weight correction begins. If you want to lose weight, Pilates will help in this, while exhausting yourself with training is not necessary.

Pilates for beginners will help to learn video lessons, which are many on the Internet. Content is rich in free lessons and activities. For yourself, you can choose an instructor who will teach you the whole range of exercises in detail, step by step. Explains in detail and shows how to breathe correctly. Will teach the sequence and technique. The advantages and conveniences of video lessons are obvious:

• if something is not clear or did not work out, you can always reconsider the lesson and repeat it again;
• we are engaged at any convenient time;
• training can be carried out in the fresh air.

Learn Pilates video lessons for beginners in Russian on the site. The instructor will charge you with positive and set you up for the result.

Particular attention should be paid to exercises to strengthen the back. After such exercises, be sure to stretch your back. This is a good prevention of lower back diseases.

What benefit do we get

With moving joints, ease of movement appears. We get tired less, because the body spends less energy on resistance during movements. Good muscle stretching and flexibility allows you to relax faster and restore strength.

Initially, with the help of Pilates, people injured in the war restored their health. A positive effect on sick people was noted. Systematic exercises bring benefits and harmony. The result becomes visible after ten lessons. After ten more, others notice the change. And after thirty classes, the body becomes fit, athletic look. You radiate youth and health.

Each body individually receives its benefits from the classes. The respiratory system begins the fight against chronic diseases, if any, the amount of oxygen increases. Blood supply is accelerating, and this is the prevention of cardiovascular diseases. Other organs are more intensively enriched with oxygen and blood, due to this the body rejuvenates, the nervous system calms down.

For more info please follow me on my blog, just keep in touch for new and interesting fitness and health related tips

https://makemoneyhealth.blogspot.com/

Best movement of life with good morning Exercise

Movement is life. Morning exercises

It is not news that morning waking up in a person is accompanied by lethargy, and in order to cheer up, he needs some time. Washing helps to awaken, but without charging, the morning can drag on for several hours. Through training with heavy physical exertion, a person can make his body strong and strong, but morning exercise helps to strengthen his health, improves blood circulation, promotes quick awakening in the morning, relieves fatigue and irritability, improves mood and reduces the risk of injuries during the day. After charging, you can take a contrast shower, which strengthens the immune system. It is also recommended to charge in a ventilated room or in the fresh air and in comfortable, spacious clothes.

How charging differs from other types of physical activity

Do not assume that exercise and exercise are one and the same. Training is aimed at strengthening physical strength. They pass with a large expenditure of energy, after which the body needs rest, time to restore the energy expended. During charging, on the contrary, a person is energized in order to be awake all day. However, charging will be more effective if you constantly complicate the exercises or add new ones.

Some people believe that jogging and subsequent exercises on various muscle groups is a charge, but this is not so. Exercise is not a training of muscles, it is designed to warm up muscles and joints.

Exercise can be combined with training, but it should be done in the morning, and the most favorable time for strength training is in the afternoon. The number of exercises, the degree of load and the time spent on training, each person must determine for himself, because physical fitness is different for everyone.

What to do so that charging is a joy?

• It is important to understand why charging is done. A person who wants to perform exercise needs to remember that he does this to strengthen his health.
• It is necessary to observe a sleep pattern. If you go to bed late, it will be hard to get up in the morning, drowsiness will prevail, and in this state it is difficult to perform physical exercises.
• In no case should not be lazy. This feeling must be forgotten.
• You can start small, performing simple exercises in bed, gradually adding new ones.
• You need to charge with the right attitude. A person should be motivated, set up positively to achieve the best effect. If he is in a bad mood, he will not be able to perform all the exercises qualitatively.
• Exercising in the morning is much more effective than training in the gym, since the person has the fastest metabolism in the morning, so charging will help to lose weight and tone the whole body.

How to charge correctly?

Too heavy exercises are not suitable for charging. Excessive physical activity in the morning can harm the heart, as it will have to dramatically switch from quiet to active.

You can do warm-ups without stress at all, performing special exercises right in bed. But it’s best to walk around the apartment and drink 1-2 glasses of water before warming up.

It is advisable to charge to music, as it helps to better perform movements, maintaining a constant rhythm, and normalize breathing. If the exercises are performed at a fast pace, energetic music must be selected, if the pace is slow, the music should be calm.

During exercise, a person should not feel tired, as its goal is to give the body a charge of energy and energy.

Mostly it should take about 10-15 minutes to charge. The exception is occupations by professional athletes, accustomed to prolonged physical activity.

Charging should be performed regularly, since only regular exercises can give effect.

Basic exercises for various parts of the body

Neck warm-up consists of various twists and turns of the head. In order to perform a full neck warm-up, you need to make head tilts forward and backward, turn the head to the sides and rotate clockwise, then counterclockwise. If a person has problems with the vestibular apparatus, he should not close his eyes during exercise to avoid dizziness.
To warm up the hands you need to perform various rotational movements:

• for hands, you can perform rotational movements of the hands (fists) in a circle, clockwise and counterclockwise;
• to warm up the shoulders, you can perform rotation with shoulders, straight arms and elbows (with palms resting on your shoulders, perform 4 counts one way and 4 counts the other way) clockwise, then against it.

For the housing, you can tilt forward and to the sides. They need to be done smoothly, leaning forward as low as possible, but with tilts to the sides, you need to be careful not to stretch your back muscles.

You can also perform circular rotation of the pelvis and rotation of the body to the sides. Another exercise for stretching the back muscles is tilting back. You need to stretch your body back, giving the pelvis forward. There is also an exercise “angry cat”. You need to kneel and lean your hands on the floor. Bend and bulge your back like an angry cat. This exercise develops the back and strengthens the abdominal muscles.

For the legs, you can perform swings forward, backward and sideways, rotational movements of the shin to warm up the knee joints, leg lifts and squats.

Also, to the basic exercises for warming up, you can add push-ups from the floor, exercises using dumbbells, various exercises on the press.

Be sure to include exercises in the warm-up to enhance the work of internal organs. To do this, just massage and rub your hands. You can rub your palms, fingers, compress the brush into a fist. You can also walk barefoot on the floor, rolling from heel to toe.

In order to supplement your exercise with new exercises, you can watch various videos. Also, in order to correctly choose an interesting set of exercises for yourself, you can search for information of interest on the Internet by typing a search query for the best morning video exercise. It will give out many different options, one of which may be suitable. If a person has some kind of diseases of the spine, then it is better to consult a doctor before including charging in your daily life.

The effect of regular exercise

Regular exercise will help improve your health and also help your body learn how to quickly switch to active mode.

Charging in the morning awakens the human nervous system, which has a positive effect on his activity and well-being, improves the functioning of all organs and blood supply, strengthens muscles and joints. Also, regular exercise helps to increase the mood in a person. Performing exercises constantly, a person becomes more disciplined and efficient.

For more info please follow me on my blog, just keep in touch for new and interesting fitness and health related tips

https://makemoneyhealth.blogspot.com/

Barbell Squats: Doing It Right

Barbell Squats: Doing It Right

What could be easier squats with a barbell? This basic exercise is included in many training complexes, as it affects many muscle groups and strengthens the whole body. On this subject, there are hundreds of articles on the Internet and publications on forums, video hosting is full of instructional videos, but often when you come to the room, you may find that many people perform this simple exercise incorrectly. Following the right movement can affect your health in the future, so here we will look at how to correctly and safely squat with a barbell.

Muscle Squat

When doing squats, the body uses a wide array of muscles, which can be divided into those that directly go to the main load, and auxiliary:

·         muscles on which the main load goes: hip biceps, quadriceps;

·         Auxiliary, torso, abdominal muscles, back muscles, calve is involved.

ExercisePreparation

The following factors affect the correct execution of squats:

·         body position;

·         rack;

·         head position;

·         back position;

·         Placement of legs.

Let's look at each of these ethical factors separately. Before performing the exercise, you should prepare the projectile, go up to the stand and set the height you want the bar to be at, if it is too high, then it will not be comfortable to take it off, and you will have to reach for it too much. If, on the contrary, it’s low, then there’s no convenience here either, and besides, the load on the spine will greatly increase during removal.

So, having correctly installed the shell, you need to determine the position of the body: take a deep breath - this will straighten the chest, which will give support to the spine, tighten the muscles of the press - this will give additional stabilization to the hip belt. Keep your back straight, it also strengthens the position of the spine.

The stance determines your stability when squats, the position of the legs affects what muscles will take on the main load. With a narrow formulation, the outer side of the thigh is loaded, with a wider placement; the load goes to the inner side. The most convenient is the stand with a wide spread of legs, wider than the shoulders and the breeding of the socks to the sides.

The position of the head affects the position of the whole body: looking straight ahead you guarantee an even squat, if you lower your head down, the body will immediately bend, which in turn will increase the load on the lumbar, and if you are new to squats, this is for you may result in injury.

So, we got the basic condition that must be strictly observed when performing the exercise - this is the position of the back. Since the vertical load is made on the spine, when it is even, it is distributed evenly, but when the body is tilted forward, the load on the lower lumbar region increases exponentially, which can lead to muscle tearing, or displacement of the vertebral discs. Therefore, throughout the entire exercise, carefully monitor the position of the back, maintain the position at which the squats started, but if you begin to be pulled forward, then reduce the weight of the projectile, and exercise until you are sure to keep your back. It is also recommended to warm up your back muscles before completing the squat approach. This can be done on a special simulator, which is also sometimes called the "goat."

BarbellSquatting Technique

The whole exercise can be divided into phases:

·         squat (you go down);

·         depth of squat;

·         rising from a lower point;

·         Speed.

So, having prepared for the execution, you begin the first action: you need to take the pelvis back as if you want to sit on the stool, while remember to control the position of the back. With the abduction of the pelvis, the load of weight is transferred to the heels, which gives an additional load to the quadriceps and allows them to express themselves. In addition, the shift of the center of gravity back transfers weight to the strongest muscles of the human body.

The depth to which you need to squat can be different; it all depends on what goals you will follow when doing the exercise. For example, for weightlifters weightlifting with the bar is an auxiliary exercise for jerking, when the athlete after the blast needs to sit as deep as possible and fix the bar above his head, and in order to get out of the deepest position and do squats with the deepest squat. For athletes power lifters, squats are a core exercise, but for them the approach is considered when the back of the thighs is parallel to the floor, so athletes and train squats in parallel, the method is also suitable for beginners.

Getting up should begin with an emphasis on the heels, as if trying to push the floor away from you. Do not carry the load on the socks, this can lead to destabilization of the body position which can be traumatic, also do not try to push off sharply, springing with your knees, this can damage the joints.

Keep the speed of the squats uniform, without sudden movements and jerks, and you should not make long pauses between the squats. At the top point, do not straighten your knees completely; this will remove unnecessary stress from the joints.

For squatting with a barbell, the execution technique is the foundation. By strictly following it, you protect yourself from various injuries, as well as provide the most effective exercise, which allows you to progress and develop overall muscle mass.

 For more info please follow me on my blog, just keep in touch for new and interesting fitness and health related tips

https://makemoneyhealth.blogspot.com/

Cardio workout for a Sexy figure at home

Cardio workout for a Sexy figure at home

 

Cardio training is considered the most effective and effective method of fighting with hated excess weight. A coordinated set of exercises helps to achieve a perfect body and a toned figure.

Such exercises consist of several types of strengthening programs, the task of which, in addition to reducing body volumes, includes preparing the body for constant physical exertion, raising morale, mood, and also developing the circulatory system, including the heart.

Cardio training for burning fat is available to everyone, not only in the gym, but also at home. This type of training is well suited for beginners in sports.

What is cardio training and why is it needed?

Cardio training or aerobic exercises, the purpose of which is body shaping, consists of a system of active movements that, as a result of the increase in aerobic load on muscle tissue, help to reduce the amount of fat and get an even, toned figure. Fitness centers for weight loss recommend customers a list of services: shaping, aerobics, running, the use of fitness equipment and others. For those who are not able to constantly engage in special institutions, cardio training at home will be a worthy choice.

The most effective method of aerobic exercise is cycling and jogging in the fresh air. For such exercises simulators are not required. Jogging can be arranged in nature, enjoying the noble goal of losing weight and maintaining health. Bicycles are very often rented. The trip can be combined with sightseeing in the city. In a good mood, the path to the perfect figure will not be so long.

The benefits of cardio training

·         reduce the number of fat cells in a short time;

·         improve heart function;

·         rid the body of cellulite;

·         restore respiratory function;

·         strengthen muscle tissue;

·         Improve mood

·         reduce the likelihood of diabetes, vascular disease and heart disease;

·         lower blood pressure;

·         accessible and useful for everyone (except for excessive loads for people suffering from impaired function of the heart and blood vessels).

Complex for cardio training without a simulator at home

The presence of a high-quality simulator in the apartment is an exorbitant dream for many people. But this fact does not mean that without a bulky metal structure, it is impossible to achieve a taut figure and do cardio training at home to burn fat.

The first principle of training is that effective exercises are best done with active oxygen. You need to open the window and breathe calmly and deeply.

The second principle is the indispensable warming up of muscles before the main training block. To do this, you need to conduct several easy exercises, known since school:

·         hand swings;

·         lunges forward and sideways;

·         torso

·         Squats

·         jumping and others.

·         five to eight minutes is enough to give such exercises.

Before you start the training itself, it is advisable to understand the rules for each exercise. Its effect depends on how it is performed. To understand the technique will help video - lessons or a friend who is versed in this area.

Interval Cardio

Interval cardio workouts are considered anaerobic work options that are significantly different from regular workouts. Initially, they are similar in terms of changing speed and the amount of total load on the body. This type of cardio is suitable for people who need not only a slim figure, but also the state of muscle tissue. In addition, the volume of the heart muscle also increases.

The advantages of such classes:

·         kilograms go much more actively due to vigorous exercise;

·         after some time of such training, the body will begin to resist the appearance of fat;

·         the likelihood of diabetes is reduced;

·         general hardening of the body occurs;

·         muscle mass builds up.

Interval cardio promotes the work of one muscle group, while cyclic exercise is ideal for those who want to work out all groups at the same time.

Enabling Additional Strength Exercises

The best result in a war with undesirable weight is obtained with a combined solution of such a question. It is known that the greatest benefit is achieved by combining cardio training with a power load. Strength training reduces kilograms after exercise, while cardio - when they are performed. This means that there is a more significant effect on adipose tissue, resulting in an ideal tightened body. And if you include healthy nutrition and regular sleep in this complex, the dream of a beautiful body will quickly come true.

Frequency of cardio training

The number of lessons per week is governed by human capabilities. But for those who want to achieve positive results, you need to keep in mind that classes should be held at least three times a week. And after achieving the results of the training, you need to continue in order to maintain the resulting form. For this, three lessons per week for twenty minutes are enough, while in the fight against hated kilos thirty to forty-five minutes are allocated for training.

Diet after class

The diet of a person after exercise is a moot point. Many people think that eating right after exercise is forbidden. But this is not so, the first twenty minutes after exercise, the body will replenish all the lost energy. And for a meal you need a competent diet. Liquid carbohydrate foods such as grape juice are ideal. In addition to it, the body also needs protein food, best in powder form. Coffee and chocolate should not be eaten the first two hours after training.

Home Lesson Video Tutorials

Cardio training on video is the best way to learn materials. These lessons will help you effectively reduce excess weight at home. And big expenses for this are not required. Desire, will and training mat, that’s all the necessary material. Light action exercises are needed for all parts of the body. Continuous classes to the accompaniment of video lessons will help to achieve the desired results.

For more info please follow me on my blog, just keep in touch for new and interesting fitness and health related tips

https://makemoneyhealth.blogspot.com/