For those who are lazy, I can only sympathize. And those who do not know the measures must be farsighted and to consult their primary care physician or a qualified coach (Instructor) for restrictions on age or health. As they say, always better safe than sorry on his levity. We and our family every day is vital specially arranged fitness and exercise. This is especially true of people aged over 40 years. After all, life presents without warning, various unexpected situations to which we must be ready at any age.
Over the years, our physical abilities do not change for the better. There is a transformation of the internal organs and systems responsible for strength, endurance, and coordination of movement amplitude. We are given short-term intensive heavy load. With less success we perform movements associated with high speed, torso and rapid changes in body position in space. However, you can still perform monotonous low-amplitude motion in a long time.
Thus, we conclude that training on – opportunities should include both long-term burden of low intensity (eg walking), and exercises to develop capacity fading of the body (tilt, power load, fitness to practice coordination). The main thing – do it regularly and gradually increase the load. Recommended to start with exercises "If possible" and to implement them within 1-1.5 months. Then, load amplitude, complexity and duration of exercise increase. This conclusion is based on experiments of the Institute of Gerontology. And to begin to do this must have Today, right now! There is no dispute that the elderly struggling to carry heavy physical exertion. But for a long inactivity of the body too dangerous – disrupted the activities of the CAS, and lower defenses organism. Long-term peace in the aging process becomes dangerous. So let us for the sake of family health and longevity abandon the act and start training right now. If you do this systematically, the unpleasant sensation during or after exercise quickly, because we are improving with the help of the adaptive fitness of the body. It is very important for more rapid adaptation to begin exercises with a light 5 minute warm-up (This may be walking or jumping) and then give yourself a five minute break. During the warm-up and rest followed by a series of exercises that provide the load on different muscle groups. During the week, all kinds of fitness wise alternate: nature walks, swimming, any kind of gymnastics. So the effect of the training will be much greater. Incidentally, on the basis of many clinics operate so-called "health rooms". There you can evaluate your physical capabilities of the doctor and get an individual competent consultation for where, how and what you can do in terms of exercise and possible contraindications, advice on nutrition and healthy lifestyle. In health care in my town are all sitting rooms of the elderly. I think it's a great idea of our Ministry of Health. People need to know more about healthy lifestyles and their opportunities. Do not be lazy and go for advice in the "study of health" and you! So if you and your household has not yet begun to do fitness for family health and longevity, it is time to involve everyone, including grandparents and grandmothers, this is undoubtedly a useful hobby. What a pleasure to meet, for example, in the pool or a walk in the countryside, the large family of different ages, conducting their leisure time in such a useful way! I wish your family and you personal health and longevity.
Mary, September 17th 2016 |
In the history of sports Adyghe inscribed another glorious page – just three athletes from the Circassian village of Kfar Kama became the champions of the Israeli project of Circassian World Olympics, is widely discussed now in Adygei environment. Apart from the purely technical and organizational issues to address which, of course, still be a lot of work, one can no doubt: each of the regions of historical or compact settlement of the Circassians in Russia and abroad, is able to put a strong, fully combat ready, click on each of the sports events alleged in the program. We have quite a strong winning tradition and a lot of promising, talented young people. Israel, where about five thousand of our compatriots, is no exception. Both of the Circassian village of Israel – Kfar Kama and Rihani – have well-developed social infrastructure – there is everything necessary for regular sports: sports grounds, swimming pool, stadium, gyms. In a particularly big sport here no breaks, but the local youth, both boys and girls foundation for healthy development and education of the younger generation. Until recently, much success in the sport have only two representatives of Kfar Kama. It is widely known name here talented basketball Neely Nath, unfortunately, three years ago died in a car accident. Young Israeli sports star started her career in the team 'Even-Yehuda', then moved to the 'Maccabee' of Ra'anana, and in the last two years of playing for "Elitzur 'out of town Ramle. Circassian Neely, speaking on the defender, spent twenty-one meeting in the national team of Israel, took part in the final tournament of the European Championship.
Mary, December 29th 2014 |
First: Serious athletes are constantly changing their programs. Second, any athlete – is, above all, a man with his body type. Man abdominal type (stout) Well does not work Shvartsovskaya program, which was a type of muscle. Third, the most important thing. In professional bodybuilding, but the real success stories come from chemists. And the program they designed for combination with the steroid therapy. Mistake number 2.
The more – the better the experimentally established that the optimum number of workouts per week – 2-3. Longer be too far. Mistake number 3. After the training is useful to drink beer Beer after a workout – this is a sure way to hospital. Let's start with the fact that carbohydrates in the drink really is. But here's the rub – they are complex.
And split their body is not easy. It is better to send a erundovinu in stock (ie, fat), rather than get out of her energy. You want to become happy owner of a beer belly? Mistake number 4. The main thing – the lessons in the hall in the gym you get only 30% (!) From the overall success of the growth. The rest is to sleep and meals. Mistake number 5. Of protein, creatine and anabolic steroids become impotent big problem is the inability to start bodybuilding steroids differ from dietary supplements. Any food additive, a part of sports nutrition, whether it's protein, creatine and amino acids acts indirectly, sports nutrition gives the body an additional, easily digestible material for growth, as well as additional sources of energy for workouts in the gym.
Mary, December 26th 2014 |
High-speed pace of life in recent years, contributes to the conservation of all beauty and healthy throughout the interior of the complex human realm, ie to maintain a vigorous condition tele.Dlya human thorough started, it is required in accordance with the realities, to adjust themselves under a certain standard of schedule, thereby pulling the passion a person to engage not only important in terms of household chores, but also devote time to entertainment, the basis of which carry the positive and, most importantly, the active charges in a spot where there is concentrated chelovek.No reverse side of all the frenzied days of routine and removable years – namely, fatigue or laziness … Taking the basis of these two components, a sedentary lifestyle, leads to the fact that your appearance is disappointing, the pressure rises, your appetite disappears, comes fatigue, mood deteriorates, often a period of depression. If you lived many centuries ago, you would have to move much to get food, build shelter, make clothing, etc. Also, you would have ran races, dancing national dances, competed in the discus throw, went to the mountains, playing various games that require good physical fitness. In our time, in order to clothe and feed themselves, does not require great physical effort, but you still need exercise. What is needed is an exercise? The main thematic and reason should be playing sports, is the need to improve health, strengthen the heart, start at new coil main organ.Ryad exercises carried out regularly and on time, displays the internal processes of the new regime as a whole, after stable operation over a long period of time, aging slows down.
Mary, October 28th 2014 |
Do not worry. But in these exercises tone your muscles will. What is the tightened muscles? It is located in the lung muscle tension. If you make 5 or more approaches (sets), this leads to a central nervous system excitation center, which then stimulates a long time these muscles, keeping them polunapryazhennost. Try to engage in this system at least 2 weeks, so you and starts to enter into the habit of classes sports. Well, let's talk about teperdavayte increase in the intensity of our workouts.
The principles of increasing loads. If after a workout the next day your muscles – does not hurt, do not pull at all and feel comfortable, that means it was time to increase the load. Where do we start? On the approaches (sets) While we swing by its own weight, and add load, we can only repetitions of movements. So, we increase the number of approaches (sets) 1. Number approaches (sets), we will increase each time after a training session on the second day will be entirely restored.
The task to increase the number of sets to 7. If after seven approaches (sets) on the second day you do not feel tired feel free to increase the number of repetitions in the approach to 20 times (any weight), and the number of approaches (sets), reducing again to five. And after 2 weeks of lessons you multipliers go to the gym. Your body is now sufficient tough and ready to take on a serious training load. But for those who want to continue training at home, at this stage should still add 2 + 1 exercises. Day 1 – squat and push-ups. Push-up to start the such a large number of repetitions that you can, do 5 sets (sets). + Lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This is an exercise in pres. 5 sets, too. Day 2 – lean forward and pull the dumbbells to his standing in the slope or pulling on the bar. Also new to exercise should be chosen such that the number of repetitions you can perform 5 sets (sets) + lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This exercise is to pres. 5 sets, too. Every time you feel your muscles for a second day of rest completely, increase the load, add approach (set), but more than 7 do not. We got to seven and back again to 5 and increase the number of repetitions. When you are able to perform all 4 exercises 30 times in 7 approaches (Sets), you would either have to go all the same to the gym or buy a home gym. At this level you already fiznagruzki'll look like a real athlete.
Mary, February 19th 2012 |
For us to use another principle of the training process – slowly, slowly, but regularly and purposefully. Training should take place no more than three times a week and each training session should not exceed 40-45 minutes. Itself workout should consist of 5-7 basic exercises: squats, deadlift, bench press and bench sitting. In the first stage completely eliminated aerobic exercise, and exercise all the insulation on some groups muscles. A waste of time and effort – to increase muscle mass in a given area, inflate, for example, only the biceps and ignore the rest of the work of muscles. I assure you, you do not succeed, because nature is always and all striving for harmony, distributes the balance of muscle throughout the body and a "beauty" as a huge inflated biceps combined with skinny legs, would not be tolerated. Drill – light! And the light illuminated me the whole long path to the goal.
I read a lot of literature, he tried to understand my questions and how you can better understand the processes that occurred to me. It helped me a lot, though, because any deliberate action is always more efficient than the unconscious, not to mention the fact that the resulting knowledge has helped me avoid many foolish and hurtful mistakes. Plus a fascinating lesson on the theme that interested me Today you can find lots of information – in books, magazines, the Internet. In general, the work of the body based on the principle of balancing. So, while we exercise, our body produces active anabolic hormones – Muscle Builders: insulin, testosterone.
Mary, January 30th 2012 |
Very often, after a couple of beginners workouts begin to ask the question – what would I advise them to read on Aikido? In fact, I would not recommend beginners to read anything related to Aikido in general! It's more harm than good. For First, it is enough that the instructor says. Indeed, in most editions of Aikido is not made in the general principles of this art, but only certain aspects of the individual styles of names that may be not indicated. Particularly wary of books written by the British and Americans, they even have distorted notions distort so that raskukozhit then will not work. The only thing that could read these books – the poor guy to introduce a newcomer to misleading, because the instructor says one thing and the book is written just the opposite. And if you buy, for example the five books of different authors, there surely will be a lot of contradictions. And if a student comes to do is read a book, it's generally a bad case. He will still ask after class, they say, you say so and so, as the book is written like this and like that.
But is it worth arguing? Book, in fact all the same trust as something more than words … What it appears that one can not read the book? Yes you can, just do not take seriously what is written in them, or better yet, give this book first to see your instructor. But even if the book is very well and good, still on first, it is not worth much to get involved. The practice should not be in the background, otherwise you can become a master theorist, who knows everything and does not know how little but how to find the truth a purely theoretical way. To begin with, better a couple of years having been occupied by an instructor, to visit a couple of international seminars. This will create in your mind an experience and understanding on the basis of which you can search for books confirmation of their theories and hypotheses. And what books to read better, and you yourself become a good deal. Discuss
Mary, January 25th 2012 |
And the only way You can get results. Each player is worried before the match. Some cope with this anxiety, some not, but when the game starts, I try to be more focused and tuned out to the site just to win. It is very important – to believe in victory. Then it will come, and victory – this is the sporting success.
We must set a goal and strive for it – here and go through life: this is the whole point. And yet we must be able to dream – then everything will turn out. I am satisfied with my athletic career, much has been achieved, but I think that this is not the limit. And good luck to you accompanied, first of all we must love their job, give yourself the work and not think only about money. Otherwise, success will not happen. The hardest thing – to stay on top, where you are. About family we met with Irina three years ago in Moscow. I rode in the evening after a workout, I saw a pretty girl and decided to ride.
We talking, after a while began to meet, and has been married for two years. Before the advent of in my life, Ira, of course, in the first place was the basketball. Now everything is different: I can not put something in the first place, something to second. All are interrelated: if all is well in the family, then everything goes wrong at work, and vice versa.
Mary, December 24th 2011 |
In the active movement of the ladder and the slow passage of fire, water and copper pipes can and forget about their health, which is what it guarantees success. What would help maintain body condition at a high level? Sports, regular trips to a fitness center, such as "Mr. Fitness". Fashionable today the concept of "fitness" should not frighten and repel, it is not excessive fatigue and excessive workload. Fitness – is a way to balance Load and reconcile body and soul. In the process of aging serdesno-vascular system loses its former activity, reduced redox reactions, breathing and pulse are confused as a result may change body weight. Everyone can stop aging, and do it yourself. That is what each of us offers a range of procedures and exercises, called fitness. The secret lies in the fact that exercise helps with fitness distribute the load on all parts of the body, and thus the internal organs, causing heart muscle reniruet pulse return to normal. All this into account professional trainers from Fitness Center, "Mr. Fitness" by working with every visitor individually, to stay young and active life.
Mary, November 13th 2011 |