Fitness Tips and Tricks

Thursday, February 2, 2017

10:39 PM

Six tricks to take better advantage of your gym

if you have signed up for a gym, it is not enough to pay the monthly fee. Try these tricks to make the most of it.

Back to the gym, good purposes in the head, but do you notice that you are moving forward? Do you feel stronger? Does your body look better? If you want your gym session to count, use these tricks:

Turn off the phone: or leave it at the locker. To condition the muscles you have to increase the neural connections, and that means more concentration. If you concentrate on the exercise you will get twice as many results as if you play Angry Birds between series and series. What Sapp on the static bike? If you can read and write, you are not striving hard enough.

Count back: count the repetitions of each series as if it were the launch of a rocket. It will give you much more courage to know how many are left, instead of thinking how many are missing. Fool? Yes, but it works.

The perfect repetition: stop counting one, two, three, etc. And move the weight as an epileptic accordionist. The keyword is slow. If you want to gain strength, lift the weight in one, lower it in three, so you will count "ONE, one, two three, TWO, one, two three, THREE ...” If you are looking for gaining muscle mass, it rises in three and falls in three.

Do not forget your legs : I talk to you guys. It is very common for men to concentrate on the biceps and pecks, but forget squats, dead lifts and strides stimulate growth hormone more than any other exercise.

A day of fury: one day every two weeks, go crazy and beat your record. Better if it is in a compound exercise, such as squats, bench press or dominated. It has to be a day that you are well, use to raise more weight and do more repetitions than ever before. Strive to the limit and forget about your usual training program. Do not get injured, asks a monitor to watch over you.

Company Search: Several studies corroborate that the best way to gain muscle and lose fat is forced repetition. That is, in the last series , when you have reached the fault, a partner helps you lift the weight (but very little, makes you suffer) and so you do two or three more reps that are actually counting

Asad Saleem 0

10:29 PM

THE BENEFITS OF THE ROPE TO JUMP

No, the jump rope is not just a school yard thing! It helps to lose weight and brings multiple benefits. It is possible to be toned and have fun thanks to a regular practice that combines cardio-training and muscle -strengthening exercises . What are you waiting to start?

TO DEVELOP RESISTANCE AND RESPIRATORY CAPACITY

Jumping rope is an excellent exercise for the heart, as it promotes muscular, cardiovascular and respiratory resistance.

What is muscular endurance? It is the increase of the capacity of the muscles to practice a prolonged physical activity. If you improve your muscular endurance, it will be easier for you to achieve your goals and improve your performance .

TO TONE YOU DOWN

Jumping rope is a complete fitness exercise because all the muscles of the body work.

Upper body: Rotational movement of the rope requires an effort of the arms, shoulders and pectorals.

Lower body: jumping repeatedly for a longer or shorter time contracts the muscles. The twins work to ensure a good cushioning each time the toe touches the ground. Muscles are stylized without gaining volume . Get a dreamy legs!

Abdominal Waist: To adopt a good position and maintain balance during practice, you must perform a gait work of the waist. Gradually you will outline the abs and reduce the waist.

TO MAINTAIN THE LINE

Did you know? Jump rope is the fitness accessory that burns calories ! Jumping rope is an exercise with which you work all the muscles at the same time. During this activity of high intensity, the body uses the reserves of energy: you are burning calories.

It is also effective against cellulite because vertical jumps massage the muscle tissues , which favors circulation of blood and prevents varicose veins and any venous problems.

With an hour of rope to jump burn the same calories as an hour of jogging, that is, an average of 700 calories in a person of 60 kilos.

A SMALL TOUCH: AGILITY

At the beginning it is not so easy to coordinate the arms, the feet ... or jump at the right time ... That is why jumping rope is an exercise in excellent agility. You work on the body awareness to increase the fluidity and synchronization of your movements. Thanks to the succession of jumps and rhythms it improves the posture and the balance. Our advice: combine one-legged jumps, double jumps, cross the rope, raise your knees, jump left / right, forward / backward ... use your imagination!

COACHES OF THE TRAINER

The proper length of rope: put one foot in the middle of the rope: the handles should reach shoulder height.

A good posture: the pelvis firm and the legs slightly flexed on the tip of the feet to avoid the excessive extension of the knees.

The wrists are the only ones responsible for the movement of the rope.

Prioritize small jumps: too big jumps would tire you soon and you could lose your balance.

If you want to add a little difficulty to the exercise, there are jump ropes with heavier grips or ballistic anklets.

Remember that you can alternate different exercises to make your training more fun and do not get bored. Imagine chaining different jumps with a music that motivates you!

If you practice regularly, you will soon see the effects of training: your muscles and your silhouette will sharpen and you will increase the resistance. Now you know, the jump rope is your fitness exercise!

Asad Saleem 0

10:20 PM

3 tricks to lose fat faster

You're doing everything right: you've eliminated junk food, do cardio work - but the fat on your waist looks like you've decided not to abandon yourself. Well, delay that lips a little more and listen to these tips.

Trick 1: Control what you eat before you go to bed

What did you eat yesterday before going to bed? What are you going to eat today before you go to bed?

This is important because what you eat the two hours before going to bed has a great impact on losing fat.

The rule is this: Eat for what you are going to do

Most of us after dinner went into a sedentary and relaxed state. For that reason we should not eat the typical bodybuilding meal. Instead, we have to eat based on what we are going to do: not move almost anything.

More specifically, you should reduce your carbohydrates drastically. Remember, carbohydrates act in high intensity work. And today there is still no evidence of high intensity sleep.

On the other hand, fat becomes the first energy resource as the intensity of the exercise decreases. In short, while you sleep you're burning fat (do not get your hopes up because even though it sounds good, the calories you burn are tiny)

When I talk about reducing my intake of hydrates, I'm not talking about eliminating them. You can have vegetables without problems.

Trick 2: Morning work without hydrates

This is known as fasting training and you have to have a lot of respect.

Imagine that you just had a bowl of cereal and decided to go out and do some cardio. The problem is that the energy that will demand the exercise will be provided by the hydrates of those cereals. If we want to lose weight, we do not want the body to use what we just eat, but what we have in the body.

So how do we make the fat burn?

After sleeping, blood sugar and liver glycogen are almost nil. So the body is forced to burn fat to produce energy.

Fasting training increases the levels of the hormone thiorerase norepinephrine. That's why bodybuilders have been doing this kind of training for years with very good results.

But this strategy is not quite perfect.

Trick 3: Eat until you fill your muscles, not your liver

You have to eat hydrates to fill the glycogen of your muscles for optimal development and growth. Trying to build muscle without hydrates is like driving with airless tires. It can be done, but it will take much longer to reach your destination.

Let's see some theory. There are three types of Saccharomyces that are good for our body: glucose, fructose and GA lactose.

Glucose is the body's favorite. Once in the body, glucose is used as energy, stored as glycogen, or converted into fat. That is why it is important not to consume as many hydrates as to have to be converted into fat. We should only consume them to replenish the muscle glycogen we just spent on training.

Let's talk about fructose ... ... fructose is quickly absorbed and taken to the liver as glycogen. It will be slowly decomposed according to the needs of our body. Sounds good, does not it? Well, no. When our liver is full (and only has a capacity of 100 grams), any molecule of fructose will be transformed into fat.

For that reason watch that what goes to your blood is glucose and not fructose. Although you also have to keep an eye on the sucrose, which is composed of a molecule of fructose and another molecule of glucose.

Another food to keep in mind is the fruit. For example, an apple contains 25 grams of hydrates, of which 15 are fructose. I am not talking about suppressing the fruit, but of rationing it to two pieces a day (although I know that in many people that would not be reduced).

Asad Saleem 0

Wednesday, February 1, 2017

2:35 AM

Benefits Of Gymnastics

Among the main benefits offered by the practice of this sport we have:

Practicing gymnastics helps develop self-confidence.

The practice of gymnastics allows self-realization.

The practice of gymnastics counteracts shyness.

The practice of gymnastics corrects body posture.

Gymnastics develops the sense of rhythm.

The practice of gymnastics disciplines the individual in every way.

The practice of gymnastics helps to develop emotional stability, which is given by the concentration, speed of reflexes and safety that must precede each performance.

Stimulating muscles without any effort is no longer an exclusivity for athletes looking to increase their performance or medical treatments. Now anyone can benefit from these treatments with similar effects that go to the gym. According to the medical center Esselte Model, today are two techniques called passive gymnastics:

The system through electro stimulation operates through a device that generates electrical impulses which, through conductive electrodes, are transmitted directly to the muscles.

Thus, it allows to "mimic" the signal sent by the brain so that our muscles move, allowing the stimulus to become contraction. This technology is not only harmless to the body, but has similar effects to go to the gym.

There is also a mechanical type, where a machine makes muscle mass, which is used to mobilize joints

Asad Saleem 0

2:22 AM

The advantages of going to the gym every day

The Centers for Disease Control and Prevention recommend that all adults do at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to achieve this goal. Regular exercise has many physical and mental health benefits. Do not start any new exercise program without talking to your doctor first, especially if you have a disease or have been sedentary all your life.

Weight control

Going to the gym every day will help you control your weight. Burning 500 calories per day or 3,500 per week will help you lose 1 pound per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, can reduce your risk of developing serious diseases. Making changes to your diet can help you lose even more weight. It is a reasonable goal to lose up to 2 pounds per week if you are overweight.

Heart Health

Exercising daily strengthens your heart and allows you to pump more efficiently with less effort. Exercising also lowers your blood pressure, which measures your strength in the walls of your arteries every time your heart beats. It can lower your cholesterol and triglyceride levels, allowing blood to flow better through your arteries. Going to the gym 30 minutes a day for five days a week can lower your risk of developing heart disease or having a heart attack, according to the CDC, and going longer may often lower the risk even more.

Other health benefits

Regular exercise can lower your risk of developing diabetes, metabolic syndrome, and some types of cancer, such as colon and breast cancer. Combining aerobic exercises with strength training in the gym helps your muscles, ligaments, joints and tendons to be in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You can lower your risk of falling or fracturing your hip, which can negatively impact your life, especially as an older adult.

Mental Health Benefits

Going to the gym everyday puts you in touch with people regularly, it will improve your social life and how you feel about yourself. You can sleep better if you exercise every day, and more sleep means more energy and a better mood. As you lose weight and get fit, you'll start to look better.

Asad Saleem 0