The warm ups are supposed to increase body temperature and blood flow so the muscles and surrounding joints become more responsive and prepared for physical activity. Although there’s a neurological element to warm-ups, most research focuses on the physiological aspects of preparing the body for a match or workout.
Keep in mind that different athletes and different sports have different demands. A gymnast doesn’t warm up the same way as a track athlete. A soccer player’s warm-up will be different from a football player’s pre-game routine. Understanding the demands of a particular sport is an important step in designing an effective warm-up.
What most teams haven’t picked up on, however, is that warm-ups, which normally last 20 to 30 minutes, can be just as effective in about half that amount of time. In fact, some research has shown that lengthy warm-ups can be detrimental to performance. In three of the studies reviewed, jumping, sprinting and agility performance after a 20-minute warm-up lagged behind the performance markers obtained after a 12-minute, small-sided game. Another study noted that a 23-minute warm-up performed by a professional team resulted in a four to six percent decrease in explosive tasks, compared to pre-game activities that took less time. This suggests there’s a fine line between getting the body primed for a match and going into the game already feeling fatigued.
We all know that doing sports is very important, both for health and for a beautiful body. But at the moment when we decide to finally take the path, we are faced with the question: what kind of sport is right for me? So, let’s start with the fact that a lot of people are jogging in the morning. It is worth saying that this is the most accessible kind of sport. If you seek in sport not only health but good mood for a whole day, then the morning run is what you need. Do not forget about the special footwear, its choice will largely determine the benefit of the morning run.
The next option is swimming. This sport is suitable for those who like to combine business with pleasure, because water procedures for many are an excellent holiday, and sports loads in the water – this is just what helps to bring yourself in tone.
Another very interesting activity is tennis, the effect here can only be achieved if you start with a coach, and you can add to the disadvantages that professional tennis is a very expensive sport. The fact is that you will need good rackets, a special room for the game, as well as a few lessons from the master.
The most common option today for sports is to go to the gym. Often people choose this option when they just want to get a beautiful body. But in fact it turns out that many become very bored in the gym. The fact is that when you are engaged in some particular sport, you have the excitement, for example, to swim to the shore first, to score a goal. As for simple iron simulators, here the desire is only one thing – to get the effect of such torture.
Another kind of very effective sport is cycling. You probably know how to ride from childhood and do not need training, you do not need to buy any special equipment, look for a room. A bicycle is also very useful for those who want to lose weight a little, because cycling is a great way to burn fat.
Well, the easiest kind of sport is a simple dance. Of course, it’s not about the movements that you do in the morning in front of a mirror. We are talking about professional dance classes, everyone can choose a sphere to their liking, someone will make a choice in favor of ballroom dancing, someone will choose modern hip-hop directions, in fact, it’s not so important. Especially dancing is good for women, because the dance helps to make perfect figure, burning fat and tightening all forms.
Pranayama is not just a complex of breathing exercises. It is a complex process, during which a person receives vital energy – prana from the air. Literally pranayama is translated as “stopping breathing”. Hence the main goal of the whole breathing gymnastics is to be able to hold your breath for a long time. Yogis see the goal of pranayama in achieving lifelessness and, accordingly, immortality.
For yoga, proper breathing is the minimum loss of carbon dioxide, which is considered prana, the source of life. The breathing of an ordinary person is the loss of carbon dioxide from the body, which leads to disruption of life and a number of diseases, some of which are known as diseases of civilization. Most of humanity just does not know how to breathe properly. People make frequent breaths and exhalations, breathe superficially, do not use breathing stops.
The statement that is used by yogis is very noteworthy. They believe that each person has a certain number of breaths in reserve. Therefore, they must be protected and try to breathe more slowly. With this you can not argue, because in reality every organ and cell in the human body has its own program and limit of service. And how correctly a person will perform this program will depend on his longevity and health.
In order to perform breathing gymnastics pranayami, you need to know a few rules. The most important condition for proper breathing is to control its rhythmics. The second rule – when exhaling and inhaling, you need to use your nose, not your mouth. Breathing exercises should be in silence, in a room with good ventilation and on an empty stomach. Use light clothing, refuse shoes. Relax all muscles, including facial muscles.
For people who are only getting acquainted with respiratory yoga, it is better to start with simple exercises for beginners. First and foremost, you should learn to control and feel all the lungs and the thorax.
It is necessary to take a comfortable pose and slowly inhale with the belly, counting to 4, then slowly exhale slowly to the same count. Repeat several times. At first, the stomach will be inflated, but it will help to feel how the lungs fill up. These are exercises for the lower part of the lungs. For the average – you need to count to 3, breathe in only the chest, at the expense of three also exhale. And for the upper body to inhale and exhale, raising and lowering the clavicle when inhaled and exhaled.
After mastering the basic technique of breathing exercises, you need to move on to more complex exercises. For example, walking in the fresh air, you can do the following exercise: to inhale 4 steps, then make a sharp exhalation, counting to 6. It is necessary to breathe in full chest. Over time, this technique will become a habit, and people will not even notice that they are breathing properly.
Experts often advise people as suitable trainings to climb stairs, rather than use the elevator. And here are 6 reasons why we should do this regularly.
Classes on the treadmill or with the ellipsoid simulator in daily mode seem too boring. They can be replaced by a regular climb up the stairs, which will replace the use of elevators. This recovery must be carried out correctly, and then it will bring considerable health benefits. First, do not be humbled when climbing the stairs, and skip one step if your strength allows you. Over time, you can take extra weight with you in order to make training more effective. Naturally, when climbing stairs, it is better not to touch the handrails, which, while facilitating these exercises, make them less effective.
Climbing the stairs strengthens the muscles of the legs and buttocks more effectively than many other exercises.
Regular climbing the stairs reduce the level of pain in the lower back, as shown by numerous studies.
Climbing the stairs helps to lose weight if you combine it with strength workouts.
Climbing the stairs is a serious test. The loads we deal easily do not bring much moral satisfaction.
This is the best exercise to strengthen the muscles of the core.
Regular climbing the stairs strengthen the cardiovascular system. This is due to the fact that they increase the rhythm of the heartbeat, which strengthens the heart.
Good weather is the best reason to do outdoor sports, which will help not only lose weight, but also will strengthen health.
The sun dries out the local paths, so you can safely sit on your favorite bike and confidently twist the pedals, where the eyes look. For an hour of riding a bike, even with moderate riding (15 km/h) you burn more than three hundred calories. At the same time, you will strengthen the cardiovascular system (bicycle is the best cardio training), burn cholesterol and all the slag that accumulated during the winter.
No bike or cannot fix it without master? Then why not go for it? Choose the right pair of sneakers and go ahead with the song to meet your health. An hour of jogging at a speed of 11 km / h – minus 485 calories. But do not overdo and do not try to run a whole marathon after hibernation. This is only the opening of the sports season and you will still have time to hitch in.
Though its hard to call badminton a masculine sport, it does not really matter, and it’s also not worth underestimating it. Scientists have proved that this occupation normalizes the work of the nervous system and even treats vegetative-vascular dystonia. Moreover, badminton develops reaction, jumps, promotes the removal of toxins and trains endurance.
Rollers are a worthy alternative to a bicycle. But it strengthens the muscles not only of the legs, but also of the back. Moreover, it will deal a fatal hit to your fat deposits. The main thing – do not forget to put on protective equipment, the bitter experience has proved: no one has managed without falling down yet. An hour of rolling is minus 200 calories.
And why not get together a company of friends and play good old football? This sport allows you to splash out a good portion of emotions and adrenaline, relieves stress, raises testosterone levels, trains your leg muscles. And it’s a good cardiotraining and an excellent opportunity to meet with friends.
But if you are an ideological bodybuilder that don’t interested in athletics, then you can safely go to the horizontal bars.
First aid for injuries consists of simple rules that need to be clearly implemented.
If this is a closed injury, you need to immobilize the injured limb, otherwise the person may lose consciousness from a painful shock. If you need to get to the emergency room yourself, then put the injured limb on a firm support and fix it.
If you hurt a limb, apply cold to the place where it hurts. If the spinal cord, head or neck is damaged, do not touch the affected person. It is important that the tongue will not sink.
Recovery after sports injuries
Do not perform anything without doctors review. The recovery after sports injuries depends on its kind. But in the first place after all, physical therapy, thanks to which you can quickly return to a normal way of life.
When stretched a limb you should have 2 weeks of rest, then sparing training regimen with fixation of elastic bandage. In case of fracture – for 2-3 months you will forget about physical exertion. When the ligaments are broken or the meniscus is damaged, the recovery time after sports injuries depends on their complexity. That is approximately – from 1 to 3 months.
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