Many people are motivated for active sports in spring. However, before you buy a membership, you should check which exercises are useful to you and which ones should not be done in any way. Unfortunately, nowadays there are practically no people with an absolutely healthy musculoskeletal system – neither in 20 nor in 40 years. And only a specialist can determine the condition of your body and assess the risks.
For example, it is worth being careful if you have such defects as:
scoliosis, hyperkyphosis (excessive bending of the spine in the thoracic region);
X-shaped or O-shaped curvature of the legs;
scars after operations.
All this may complicate your sporting life, and not only not improve your health, but also add problems. Surely people are aware of their serious diagnoses. But sometimes the disease or deformity is still outlined, or you did not attach any importance to it.
The first stepto take is to pass a functional test – it will let you know the strengths and weaknesses of your body. Functional testing is done in a sports clinic, it is carried out by a rehabilitation doctor. Now there are many clinics that specialize in working with the musculoskeletal system, and it is best to get tested there. But recently, some fitness clubs offer such a service. You just need to know that testing should be carried out by a professional rehabilitologist.
And the second stepthat needs to be done is to go to rehab fitness to correct the condition.
Rehab fitness is basically a physical rehabilitation to improve and restore the lost functions of the musculoskeletal system using exercise therapy techniques, elements of strength and functional training, as well as manual techniques, Pilates, IFR, kinesiosis (application of special patches to potentially vulnerable parts of the body), etc.
This can be done by the same rehabilitation specialist, or by coaches with qualifications in the field of rehabilitation.
In childhood, many of us dreamed of learning to jump high. Now, after years, it became easier – Kangoo Jumps has appeared. This is one of the relatively new, but quickly gaining popularity types of fitness training.
There are several advantages of jumpers.
Kangoo Jumps Training is intense cardiovascular exercise. In Kangoo Jumps there are several different directions: aerobic, power and with elements of martial arts.
In one session on jumpers you can get rid of up to 1000 Kcal per hour of training. In addition, Kangoo Jumps reduces the load on the joints by up to 80% compared with sports shoes.
Jumpers can be used both for sports and for active recreation for people from 5 to 80 years old. You can not only jump, but also run in the fresh air.
Some doctors advise using jumpers to those who are in the rehabilitation period, for example, after surgery.
Tips and exercises for beginners
The principle of mounting on jumpers is the same as on rollers. The main thing is to not overtighten much.
Some get used to them from the first time, within 2-3 minutes. But in general, they can be mastered for 2-3 training.
The basis of the exercises are jumps, which are quite a few, more than 20. Various jumps can form a variety of complex ligaments among themselves.
Beginners can advise the most simple exercises. Each exercise is desirable to perform for a start for 30 seconds:
jumping on two legs
jumping from foot to foot
jack – feet together, feet apart
pendulum – we change legs from right to left, but at the same time the free foot is retracted to the side
seethes – jump from one foot to the other, while the free leg will touch the back of the thigh.
Beginners should not be afraid of jumpers, but on the contrary, go to the gym with a good mood. Then everything will work out.
It is time for us to find the solution how to deal with extra weight which is coming with Christmas and New Year’s celebrations because 2018 is almost over and 2019 is getting closer.
The main aim is obviously staying in shape and today will find an effective way to follow this goal. One of the ideas is to train like an athlete. You may think it sounds too unreal because you have to follow strict diet and training regime but you still have what bring from routine of a sportsman.
While it is not popular in the US but it is in all Europe and over 4 billion people are following it. Soccer players run about 7 miles per game which is the highest score within any sport. The most common exercise soccer players do are lunges, hurdlers and pillars. These workouts can be done by anyone and will strengthen your legs, core, and endurance.
Fortunately, you can do physical activity even sitting down. Cycling is a deservedly best workout you can think about. It improves your legs and lungs without big stress for your body. These interval-based workouts from Cycling.com will help you strengthen your endurance and shed pounds quick. Another bonus is that they won’t leave you in a huge amount of pain afterwards, if they’re done properly.
Swimming as well as rowing is one of the best workouts that trains a core strength, endurance and agility. Swimming is another low-impact activity, and helps improve blood and oxygen flow throughout the body. Fitness Magazine has these pool workouts you can use, and has one for each level of swimmer. So, if you’re inexperienced, you can work your way up the more advanced workouts.
Competitive boxers follow very strict schedules and routines in terms of their training and diets, but you can train like a boxer with the luxury of not having to make a specific weight.
Bodybuilding.com asked forum users to create their best boxing inspired workouts, and in here are some quality regimens.
We know that moderate exercise strengthens our health and makes us more beautiful. But few know about the importance of doing sports as psychotherapy. And, nevertheless, physical loads can save from depressions, reduce anxiety, relieve from professional burnout, negative thoughts and many other problems in the psycho-emotional area.
Modern people suffer from stress and deadlines. The brain is forced to process an incredible amount of information, and this causes constant tension, chronic fatigue, anxiety and nervous breakdowns.To get rid of stress, doctors advise you to sleep for at least 7-8 hours, more often to go out in the fresh air and do sports, because everything in the human body is interconnected, and the work of the central nervous system depends on muscle activity. Probably, you noticed that during thinking a person starts walking, because during movement information is assimilated better than in a state of rest. That is how physical activity directly affects our psyche and mental activity.
Are you familiar with causeless anxiety? Sometimes this condition becomes chronic and haunts the person constantly.Any workout that develops flexibility, strength and endurance, such as power aerobics, stretching, yoga, and gym workouts, will help to cope with gratuitous anxiety.
Depression is not just a bad mood. This is a steady state when a person loses interest in life. It lasts from two weeks and longer, and in severe cases requires the help of specialists.The best way not to get depressed is to do sports. But even in difficult situations, the best result comes from an integrated approach – a combination of psychotherapy and moderate physical activity. The intensity of training in this case does not matter, regularity is important. As a remedy for depression fit aerobic exercise, such as a bike, running, swimming. It is known that during exercise, the pleasure hormone endorphin is produced, which is a natural antidepressant.
You can learn positive thinking, get rid of longing and oppressive thoughts with team sports, for example, playing volleyball with friends.If you are often annoyed and it is difficult for you to control your emotions, sign up for martial arts, movements in which are aimed at countering the enemy’s attack. For example, wushu or aikido.
Factors such as age, gender, physical activity, genetics, medical history, body type, and others directly affect not only the desire to lose weight, but also to follow the right diet. Everything is relative, everything is individual. Nevertheless, there are universal rules for healthy eating and Harvard nutritionists come to five basic ones.
Make records In order to begin to control the volume, benefits and harm of food consumed during the day, you need to keep records. Starting with the first meal, you should write down in a separate notebook what you ate, how much, if it was raw or ready, the number of calories and how much and what kind of liquid you drink. And do it regularly. After three days, it is necessary to summarize, finding out how much food you eat, which of it is considered harmful, and which is useful.Thus, you can draw conclusions and relate the benefits and harms, as well as the number of calories taken in the morning, afternoon and evening, understand how much liquid and which one you drink. Based on these findings, it is much easier to adjust the diet for health.
Control food portion sizes Often people trying to control the size of their portions, do not achieve any results. The problem is that you might not control how much you eat, and don’t know how much you need.Make a fist. This should be your portion of meat, pasta, potatoes and other high-calorie meals. A bit more should look like dishes with more healthy food: fruits, vegetables, fish and so on.
Followa golden rule
Is it possible to give up sweet? No, of course, and you should not do this even with a healthy diet.And what is this measure? How to determine that a piece of cake is not such a piece? Lets go back to our Harvard scientists, who will tell you how to understand how much sweets you can eat.Experts believe that people who have a weakness of harmful food, can eat on the principle of 80/20. That is, 80% of the food is healthy and nutritious, and the remaining 20 – relax and eat what you want.
Eat slowlyNot always haste and activity lead to the desired results especially when it comes to eating. Remember that you need to eat slowly, chewing food thoroughly. Help your internal organs to cope with it easily and simply, and not to strain and expose them to stress every time. Moreover, such eating will allow you to enjoy food, flavors and taste.
Psychology and sport
Despite the fact that this rule under point number five, it must be applied before the first one. Sport in the life of every person is very important. Choose for yourself those physical activities that you like. Running, biking, swimming, yoga, fitness and so on. It is not necessary to go to the gym , the main thing is that sport is present in your life.Regarding the psychological impact on lifestyle changes and aiming for healthy diet – you need to set yourself not only a goal, but also to understand that you really want it. Nothing happens without strong desire. The most banal motivation can be your own picture in your head, where you look healthy, strong and happy. Idols are idols, and a person must remain an idol to oneself, even if it is a little narcissistic, but we talk about your health, and not about health of some star.
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