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Kundalini Yoga – Everything You Need to Know

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Kundalini Yoga – Everything You Need to Know

Among all the modalities and different versions of yoga, there is one that stands out above the others, for being the most spiritual modalities. This is what happens with Kundalini yoga. This type of yoga is a modality of yoga in which not only the body is worked (on a physical level) but also and most importantly, the spiritual and mental.

Kundalini Yoga - Everything You Need To Know

This yoga that was taught and is originally from India, came to the West not as long ago as you could imagine. It arrived in 1968, fifty years ago and the one who introduced it was Yogi Bhajan, who died thirteen years ago. He was the one who made known the modality of Kundalini yoga and to whom it is due, to be able to know it and know how to practice it, without having to go to India.

Among the different pillars on which it is based, are raya yoga, kriya yoga, nada yoga and shakti yoga. In this yoga (if the name does not ring a bell) surely if you will sound or you will have seen it, yoga with many candles, surrounded by incense, with music of mantras and songs … All extremely relaxed and in a very spiritual atmosphere. Well, this yoga is called Kundalini.

Kundalini, or to recognize it easier, is the yoga of consciousness and is the yoga that connects with the most intimate part of India (where yoga is really from) to its true origins. This yoga will connect very intimately with the chakras, with all of them. Of this to know them a little and know with which part it connects, we will talk to you now. But it is always important in case this is not your type of yoga indicated, practice with other modalities and see what it is, the one that best suits your needs. Of course, if you try kandalini yoga, you will be trying the oldest yoga. So, to speak, the mother of all other “versions” of yoga.

Instructions

  1. To start knowing the basics of kundalini yoga, do not panic, because in the end, basically everyone has the same foundations and more or less, but the postures are the same. So don’t panic.
  2. What, if you should know, is that, in this type of yoga, the basic thing is relaxation (like all), but with this, it is much more spiritual. You try to connect with all the chakras and always, you will have in the class (or where it is practiced) candles, incense sticks (preferably sandalwood) and mantras and chants will be heard.
  3. The chakras what help relaxations, disconnect, take a controlled breathing at all times, is to open them, balance them and even prevent and even cure some ailments not only physically, but above all and also emotionally.
  4. It is therefore a combination of breathing, meditation and obviously, the postures that are made.
  5. All the postures and / or exercises that are performed in this type of yoga, are as it is called in the yogi world, active and also passive.
  6. With the practice of kundalini, you will learn to connect with yourself. The chakras will open, you will know what they are, and now we tell you what those chakras are and what parts of the body they connect.
  7. You have to know how many chakras you have, and the answer is, seven. Each chakra is connected with an energy that will depend on whether it is related to health or to the psychic level. All this is obviously linked to breathing and exercises (asanas).
  8. The chakras, the first, is the Muladahra, is the root chakra. It is the first chakra and is based on the level of self-esteem. The physical area, the body, is based on the spine, the back. It works on a physical level, such as the gut and digestions. Opening this chakra can help to have a better digestion, help with gut problems, digestions, etc. It will also serve to have a better relationship on a family and emotional level. You have to know where this chakra is located, it is in the perineum area. With the earth element it is related. As for the sense, it is smell. And in part, it is also related to the sexual part.
  9. The second chakra is the one related to sexuality, the so-called Svadhisthana. It is one of the most important. This chakra should be tried to have it at least, well leveled. Because it is a chakra that serves for personal growth, totally essential for good personal growth. As it is related to personal habits. Related to the earth and is very involved in the most internal and intrinsic part of the personality. It tries to eliminate parts such as emotional, physical and mental.
  10. The third chakra is called Manipura, the one related to the solar plexus. It is related to the energy center, with the sense of coordination and control, along with the will. The physical part is the one that is related to the navel area.
  11. The fourth chakra is called Anahata. The one that is related to the part of the heart. The physical area is obviously related to the part of the heart. Also in the chest area, i.e., the heart, chest, lungs, thymus, etc. The lymphatic system is regulated.
  12. The fifth chakra, the so-called Vishudha, related to the part of the throat and to the part of the thyroid and parathyroid.
  13. The sixth chakra, called Ajna, is related to the third eye. It is located in the area between the eyes. The element in this case is light. It is related to the inner eye, related to intuition and the most spiritual part.
  14. The seventh chakra, the Sahasrara, is the chakra called the crown. If you have to choose among all the chakras, this, the seventh, is the most spiritual. It is located in the area above the head, at the crown, in the area of the skull. It is related to the energy part (that is why it is also the most spiritual) and to the cosmic part.
  15. The name of Kundalini yoga, you have to know that it comes from a person. From the one who “invented” it. Its bases were the following: to have the full right to be happy, to be and to be able to do it.
  16. It is a method that is always combined with its basics, that is, the asanas, the sound of the songs, the breath with the breath (as in all types of yoga), and the meditation that serves to relax the body and mind. In this way, performing these exercises, you can find yourself, get more tranquility, be happier, leave worries, remove stress, eliminate nervousness, etc.
  17. If you are worried about whether you will be able to do this type of yoga if you have never practiced it, the answer is yes. Obviously, you have to let yourself be advised and advised by a professional in yoga. And do not despair if you cannot perform all the postures because they are not precisely, simple. They are complicated to make. After starting to assess the professional, he will start you in the asanas and in a good breathing. All together to be able to meditate correctly.
  18. Those who practice this yoga assiduously, comment that they have seen how their personal life and, above all, on a personal and inner level, know each other much better. They are happy, they know each other more and better, they are at peace with themselves and they chase away both fears and uncertainties. In addition, it is very beneficial with insomnia.
  19. You have to think that performing the most famous postures takes a long time to learn and connect one hundred percent with the body. In fact, it takes years to do so. Therefore, listen to your body, let yourself go, breathe deeply, meditate, relax, disconnect and get to know your own body.

What You Need

  • To be able to practice this yoga you do not need great things. The clothes are the ones you think are most convenient, as long as they are comfortable and / or loose. That you a lot of movement and do not bother you. The tights are the most used and most comfortable and a top or a t-shirt.
  • A mat.
  • Water to hydrate you.
  • Incense. The most recurrent is sandalwood. Other of the most beneficial are myrrh incense, lotus, cinnamon, musk, etc.
  • Candles. Having the tea candles is more than enough.
  • Sanskrit music.
  • Non-slip socks.

Councils

If you are a very nervous person, who suffers a lot of stress or even who has many muscle pains caused by stress and nerves (such as contractures), lack of sleep, fatigue, symptoms of reluctance with everything and everyone, etc. Kundalini yoga is one of the most beneficial. After a few sessions, you will begin to feel much better.

In Kundalini yoga, incense as well as meditation, relaxation, candles, etc. It is extremely important. The most used incense are sandalwood, white lotus, musk, myrrh, cinnamon, amber, cedar, rosemary, etc. The most used are usually cinnamon, white lotus, sandalwood and myrrh. But you can use any aroma that leads to relaxation and does not alter the chakras.

Klapp Exercises – How to Do Klapp Exercises

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Klapp Exercises – How to Do Klapp Exercises

The back and entire spine, as well as all possible ailments such as cervical osteoarthritis, is one of the most sensitive parts of our entire body. In all the actions of our day, the entire back part intervenes. Therefore, exercising it and maintaining it at a good level of health is presented as essential. One of the best methods available is performing Klapp exercises.

Klapp Exercises – How To Do Klapp Exercises

The complexity of the spine

It is impossible to understand the importance of these routines without understanding the complexity of the human backbone. The spine is made up of no less than 33 vertebrae separated by the in vertebral discs. Without the spine it is impossible for any mammal to maintain balance and move in an upright position. In addition, it also acts as a protector of the spinal cord, so its importance in the human body is capital.

The 33 vertebrae are divided into five different groups consisting of seven cervical, 12 dorsal, five lumbar, five sacral and four coccyges. Between each of these vertebrae we can find soft cartilage discs that act as a shock absorber and allow the vertebrae to give movement. The core also strengthens the spine. All abdominal muscles support the back with the help of other muscles and ligatures.

Many will wonder what a healthy back is. Basically, it is one that is completely aligned and with a strong musculature that is capable of preventing muscle contractures. Physical exercise is essential to strengthen the back. When you do not do sports, the abdominal muscles and, consequently, those of the back weaken facilitating the spine to adopt a bad posture that can end up being a problem. One of the most common medical conditions is scoliosis, one of the main deviations that the spine can suffer.

What are Klapp exercises?

This type of exercise emerged in the early twentieth century, developed by Dr. Klapp. Basing his studies on the observation of quadruped animals (those that use all four limbs to move), which were characterized by having a flexed body position, this German surgeon detected that this type of animals never suffered from spinal problems. Scoliosis, that is, spinal deviation, was practically nonexistent in this type of living beings.

From this discovery, Rudolf Klapp concluded that the normal position of humans is the main cause of the so-called problems of the vertebral spine. The pressure exerted by the force of gravity on the entire spine facilitates the imbalance of the entire static vertebral part. His patients suffered from scoliosis, kyphosis, roto scoliosis, hyperlordosis, radiculopathies and thoracic deformities, among others. Thus, his method had multiple benefits. In the lordotic areas, the rachis has greater range of motion and amplitude, the rib cage has greater freedom of expansion and contraction on all fours and there is a greater constant relationship between the inclination of the entire trunk and the curvature of the spine.

From here, the German doctor developed his own method, which includes numerous exercises to correct this type of problem. All its correction movements are based on placing the patient in a crawling position, as if it were a quadruped animal. Thus, what is now known as functional physiotherapy was born. Klapp exercises are intended to regain the mobility of the spine, while maintaining and improving its flexibility. By practicing these exercises, for two hours a day, the muscles, bones and ligaments of the area were strengthened.

Benefits of this type of exercises for the back

The implementation of Klapp exercises has numerous benefits for the spine. The most prominent are the following:

  • It improves the health of the back which contributes to a better quality of the patient in his day to day.
  • It reduces the possibility of injuries to the spine and the possibility of suffering any type of lumbago.
  • The gravity of the spine is eliminated and greater stability is achieved
  • Corrects postural problems and facilitates carrying weights as simple as shopping bags in a shopping center
  • Allows the performance of fitness exercises in which the dorsal muscles of the back work
  • It allows you to adopt a more active lifestyle from the practice of sport and, at the same time, less sedentary.
  • It gains in flexibility, strength and elongation of the entire part of the spine that is worked.

This type of exercise stretches the concave side of the spine and strengthens the entire convex part. The entire concave part corrects all its contractures, while the other part of the back is strengthened by gaining strength and flexibility. Previously, to perform this type of practice, it is necessary to make sure that there is a good histogenic state in the muscles that work. These are the spinal, interscapular and abdominal. Obviously, the results depend on the intensity, healing and regularity with which all the exercises are performed.

How to perform Klapp exercises

These types of exercises are divided into different types, depending on the objective that the patient has when starting therapy with his physiotherapist. From the initial position in quadrupedal form, ordinations and kyphotizations are performed. In high ordinations, the entire dorsal and lumbar part is worked from resting the palms of the hands on the knees and lifting the thorax. In contrast, in low lordizations, the patient rests the elbows on the knees and not the hands. It is more intended for the cervical and dorsal. On the other hand, high kyphotizations see how the patient curves his spine forward after resting his hands on his knees having incidence in the upper part of the dorsal. In the low kyphotizations the same exercise is performed supporting the elbows and affecting the lower part of the spine and the dorsal.

Klapp’s method consists of nine exercises. Of these nine, six are stretches and the remaining three are ambulation. To achieve these benefits, it is necessary to be regular and constant in the practice of the different positions of Klapp exercises that you will know below. The low position consists of sinking the scapulas between the two forearms, to adopt a posture in the form of kyphosis. The dorsals, between D1 and D4, can be mobilized while the hip is stabilized. The opposite movement to the curvature is achieved, while with the head it is inhibited. In parallel, the so-called semi-low position can also be adopted. In this, the shoulder girdle is located horizontally at the height of the arms. Maintaining the kyphosis position, dorsal D5 and D7 are affected more selectively.

Within the inventory of exercises offered by Dr. Klapp there are also semi-upright and upright positions. In the first, the body has the support of the knees and fists placing the spine with a mobilization in lordiosis that descends towards the dorsals D10, D12 and L1, achieving a totally straight position in kyphosis. The movement made by the spine is totally contrary to scoliosis improving the curvature of the back. On the other hand, in the upright position, the exercise affects the L1 and L3 dorsals, achieving the same type of position in kyphosis. In the inverted position, finally, the patient does not use the hands that are kept crossed behind. Pulling the back, a little forward achieves a movement in lordosis located in the dorsals L4-S1.

In addition, there is also what is known as the Klapp march. The usual gait is performed for those patients suffering from scoliosis C and starts with a position with opposite arms and legs. Extending the left upper and lower right limb corrects the dorsal and lumbar curvature from the extension of two limbs that balance with the others. The march in ambladura, on the other hand, is done with the arms and legs on the same side. It is indicated for those suffering from combined or S scoliosis. The right upper limb is advanced until the left hemibody reaches its height. Those patients suffering from hyper kyphosis or hyperlordosis can perform the march alternately or homologous limbs. The two upper limbs are advanced and, after them, the two lower limbs. This way it is possible to correct all the deformations that may be in the lateral areas.

However, debate about the effectiveness of Klap’s exercises has been constant in recent years. The main argument against its realization is its antiquity, since it has more than a century of history behind it, in addition to the great difficulty of execution that some of the majority positions have. In spite of everything, new techniques have emerged and it continues to be one of the main references in the large physiotherapy clinics worldwide and most recommended for all patients.

Kegel Exercises for Men

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Kegel Exercises for Men

Did you know that you can physically train for sex? These exercises will not be taught in any gym, but they are extremely important to improve our intimacy. They were created in 1941 by Dr. Arnold Kegel. He discovers them for use in ladies, in order to improve urine incontinence, after childbirth.

Kegel Exercises For Men

Years later, it begins to be used in gentlemen, who had problems in intimate life with their partners; since many people suffer from these. But little is said about it.

Being one of the causes of severe depression, and separations in couples, many uncles are very concerned that they suffer from premature ejaculation. Without knowing, how to satisfy their partners sexually, because they do not last even 2 minutes in bed.

The truth is that many men also suffer from sexual impotence, but they do not like to talk about it. However, as we already know, there are many medications that help improve these situations; But they have very bad side effects for health, since many people have their blood pressure raised when taking them. They can even suffer strokes and myocardial infarctions.

Therefore, the healthiest and most recommended are kegel exercises, which are very effective in solving this type of health problems. These exercises will indirectly help you with the growth of your penis, you will also have stronger and longer lasting erections, improves strength and pressure at the time of ejaculation.

Control your body

It should be noted that one of the most important things is that these exercises will help you control your orgasms, and the time you want to achieve during sex. It’s like, for example, when football players are going to score a goal, if the game is starting, and they score all the goals in one minute. The players of the opposing team get depressed, because they did not participate in the game. In the same way it happens with your partner, he also has the right to participate in the game and the sexual act: don’t you think?

All the muscles of our bodies can be trained, so that we have a better use of them. This kegel exercise is one of the best exercises in the world. You will never suffer any scam of injury or damage for doing it; this muscle is known as the pubococcygeus muscle.

On the contrary, after the training that we will mention, you will achieve super orgasms in your partner, and you will also have explosive orgasms; As many times as you want, and at the time you require it.

It is extremely important that in the sexual game, you can make your partner happy; and wonderful that you can achieve the explosion of orgasm together at the same time.

Imagine that the two of you are running in a marathon, and arrive together at the same time of first place at the finish line. This will bring you great satisfaction and a special shared emotion, which can only be enjoyed with your partner.

Fertility problems

For many men it is life or death not to comply in bed, falling into depressions and frustrations, seeing that they are not being 100 percent operational. These frustrations cause your mind to crash, and cost you more.

Other people bring trauma from childhood, by being mistreated and abused; But don’t worry, everything has a solution in life. With Kegel exercises you will have total control of your sexual organ, and your sorrows and depressions will disappear, as soon as you train.

Even, many couples have not been able to have children, because the man, do not have good pressure for the sperm to reach the right place, staying halfway. With the training of this muscle, which is located in the lower part of the trunk of your penis, that is; between the testicles and the anus; You will be able to fertilize your partner very soon, so that she gets pregnant and you can enjoy having children and family.

If you are interested in this type of training; Pay close attention to the following instructions. Apply them so that you surprise your partner in a few days:

Instructions

  1. The first thing you need is to identify and locate this muscle.
  2. It is located in the lower part of the pelvis, between the testicles and the anus.
  3. In order for you to feel it, you should stand upright, with your penis erect, and try to move it up and down. Be careful, without touching it with your hands.
  4. This movement can be done for periods of 3 minutes and three times a day.
  5. Another very easy way to exercise this muscle is, at the time you go to urinate; Cut the urine for a few seconds, and release the urine again several times, until you finish removing all the fluid from the urine.
  6. This exercise can be done every morning, which is when we usually have the bladder fullest of urine.
  7. After having several days performing this exercise with urine, then we will go deep.
  8. Take your penis erect, and put a softening cream on it, which can be based on coconut oil.
  9. Wash your hands thoroughly with plenty of soap and water to avoid bacteria and germs.
  10. Start masturbating gently and very relaxed, lying on your back on your bed.
  11. You are going to do this without having any sound or noise, and with the television off.
  12. Then you increase the speed and strength of the caress to your penis.
  13. When you feel that you are going to ejaculate, you should release the penis and do the exercise, as if you were going to hold urine.
  14. It is important that you know your body, and your reactions time for you to succeed in this technique.
  15. You must know what your maximum arousal point is, to cut off the ejaculation and not allow the semen to come out.
  16. Remember that you should do this with your body relaxed, and only in your room without your partner and nothing to interrupt you.
  17. This will be done for 30 days, with sections of one to two hours, so you can control the time of your ejaculation, and strengthen the muscle more and more.
  18. After 30 days, doing this routine alone, you will start working on this exercise with your partner.
  19. When you feel that you are going to ejaculate, stop and relax, in these small seconds, you can use them to change the sexual position with your partner.
  20. This will also help you strengthen the muscle from various angles.
  21. After you have full control of your ejaculations, you can agree with your partner and reach orgasms together.
  22. The woman can also practice these exercises to contract the vagina and relax it.
  23. If your partner manages to have better control of their vagina, it will be easier for the two of you to succeed faster and together.
  24. A technique that also helps a lot, is that you swim in a pool naked, but with the penis erect.
  25. The force of the water it exerts on the penis, when you are swimming, will help this muscle to tone.
  26. This can be done 3 times a week, as long as your erection lasts.
  27. Finally, we encourage you to spend more time on this lower body area, which will bring many benefits to you and your partner.

What You Need

  • Lubricating creams based on coconut oil.
  • Soap and water for washing hands.
  • A room with a comfortable bed.
  • A lot of discipline and determination.
  • A lot of communication with your partner.
  • Diet with lots of fruits and vegetables.
  • Vitamin E and omega 3.
  • Eat lots of fish and seafood.

Councils

  1. We recommend, like any exercise routine, for any muscle of the body, that you start gently, and as you practice it increase the effort.
  2. Remember that this muscle, when stimulated, and worked, the more you use it the better results you will have.
  3. If your problem is premature ejaculation, we recommend that you do not watch pornography. This could speed you up more than necessary, and you will have very fast ejaculations.
  4. Learn to relax with your partner, and discover that together the two of you can be in control of your whole body and your desires.
  5. Communication with your partner is fundamental, but it is also of utmost importance, communication with your genital organ, so that you learn to control it.
  6. It is very important, that like any other muscle, you take vitamins and minerals, which you can get in supplements.
  7. We recommend that you take natural vitamins found in fresh fruits and vegetables.
  8. The consumption of fish and seafood are very important since the vitamins and minerals that these foods have, will help your erections a lot.
  9. When your penis is erect, it is the best time to practice kegel exercises.
  10. It is also important to consume vitamin E and omega 3, which helps better blood circulation, and which stimulates erections naturally.
  11. Vitamin E and omega three lower bad cholesterol in the body.
  12. We recommend that you eat plenty of cereals, as fiber also lowers bad cholesterol in the blood.
  13. Aerobic exercises, such as jogging and running, will also help you have more strength at the time of intimacy with your partner.
  14. It is very important that you drink a lot of water, as this will make your bladder constantly fill mind, and will help you with your first exercises.
  15. Remember that you will begin to contain urine, and then to contain semen, and ejaculation.
  16. The main thing is that you contain the muscle and relax it, as many times as you can in the day, you are anywhere. No one will notice.
  17. Finally, you will see the best results, and you can help thousands of people who have problems in privacy if you tell them your progress.
  18. Develop this muscle, and become a powerful bodybuilder in bed, and in sex.

Come on, exercise is always good for your health! And if it is combined with sex, then much better, don’t you think?

Jump And Run Game

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Jump And Run Game

Children are always the ones who rule in a house and who have to be the center of the universe of any home, therefore it is time to talk about what they usually like the most, running and jumping where two activities are combined with which they can enjoy, have fun and spend a unique time.

Jump And Run Game

The games of running and jumping also encourage the love for sports and their different disciplines, so a comparison is made between a sport and a special game, where cooperation, companionship and friendship come together to achieve strategies that provide triumph.

The main thing is motivation and fun and if in addition with all this a way to keep them in shape, healthy and full of energy is achieved a perfect fusion between each of these activities that come to be recreational.

That is why physical activity is a way to develop the mind and body in our children and if with it we give disciplines to promote values for life, it is a way to reward everything that is done with and for them.

Through games, children learn to promote skills with which to achieve a number of attitudes that provide them with more motivation in the practice of sports disciplines that promote participation in healthy games and competitions.

What You Need

  • Time.
  • Ropes.
  • Scarves.
  • Desire for fun.
  • The family.
  • Motivation.
  • Joy.
  • Comfortable slippers.
  • Sportswear.
  • Laughter.
  • Different games.
  • Open air.

Instructions

The games of running and jumping are a way to encourage dynamism and family union, as an excuse to meet all to spend unforgettable moments where the center of attraction are the smallest of the house who are the most willing to participate in everything that is proposed.

In the week you are usually busy in the various activities, and on Saturdays and Sundays you have the possibility of having some free time with your family to spend unforgettable moments while encouraging the little ones to have an order and love for sports and physical activity.

Although they can also be motivated to perform different games of jumping and running during the breaks of their school activities in educational institutions, generating in them that spirit of competitiveness, interpersonal relationships and union.

How to practice running and jumping games step by step

  1. The games of jumping and running is a necessary practice for the growth and development of children, who become the main protagonists of activities that include running, jumping, coordination and direction as well as reflexes.
  2. The games of jumping and running are a practice that teaches the child a discipline to perform activities in different sports both winter and summer, motivating him to perform them to be organized and full of vitality.
  3. The games of running and jumping are not only to use the whole body but rather to make use of different accessories that help us mobilize better during practices such as jump ropes or running balls behind them and thus find a way to know which ball sport you like best.
  4. The games of jumping and running favor agility in addition to being able to control motor skills in children, exerting force and pressure on the muscles that are developing and helping them grow healthier and happier.
  5. The use and teaching that can be given to these games of jumping and running will result in an opportunity to develop the intelligence, strength and dedication that can be given to the body for the practice of any sport.
  6. The benefits offered by jumping and running games are many, but below we will name the most important: Promotes health; It allows to burn energy; They sleep better; They wake up more rested; Develop strength and precision; They breathe much better; Strengthen joints; They help to achieve speed; Promote sharing and cooperation; They develop a sense of friendship and cooperation; The use of creativity in the realization of jumping and running games allows a better physical and intellectual activity, developing the well-being of both the child and the person and group, who are helping him to perform the activity.

Running and jumping games to activate children

Catch

The catch is a very old game that consists of running all in different directions and there is a child who has to catch each of those who flee terrified to avoid being caught, it is very fun and many children play it.

The hiding place

The hiding place consists of looking for a place not to let yourself be found by who you have to look for, although it is not seen as a game of running and jumping, the precision and the search of children for a place where not being seen can cause fast races and an intelligence not to be caught.

Jump rope

With the use of a rope as a complement to the games of running and jumping, this is the most imposing because it makes jumps as a rope that beats on the ground moves, as another girl or boy is jumping to the rhythm of a song.

Running on your back

It is usually a fun race where children want to reach the goal as quickly as possible, but with the exception that many falls in the attempt to do it faster although it helps in the coordination, direction and realization of the exercise with precision.

Race with sacks

In this game it is important both the race and the jump, including two disciplines in one, generating the possibility of reaching the goal faster, placing half of the body in a sack and running with jumps as large as possible to overtake the opponents.

Springboard

A child crouches and the others are jumping over him and is placed in the same position as the first, this jumping game coordinates precision so that the child can learn to deal with races with obstacles, as a sports discipline.

The wheelbarrow

This running game is about a child with his hands on the ground and another taking his feet from behind; The technique consists of running from one end to the other winning who arrives first at the starting point, this game can also be used in a sports school circuit.

Pony

This game is similar to the wheelbarrow, but the student who is going to be the role of horse has the particularity of running in four, that is, with his hands and legs, the child will try to advance and the one who holds it will try to stop him; The horse wins if it advances or the rider if it stops it.

Still

This game is done with a ball, which has the first who has to play, throwing the ball to his teammates who run in all directions; The one who has the ball must look for a safe shot so that he can put any of his teammates still and this is the one who touches the turn.

The cat and the mouse

The participants are placed in a wheel and one child is inside the circle and another outside; The song alluding to the mouse and the cat is sung and the cat is asking each of the participants until one arrives and lets him in, but the mouse runs away achieving a chase.

The handkerchief

Two columns of children are placed in front of each other with a partner in the center with a handkerchief. Each of the children must be enumerated being equal the numbers face to face, advance to the center the numbers that the participant who has the handkerchief in alt or say and must steal the handkerchief.

Cops and robbers

This game has the particularity of being developed in a courtyard or open field, divided into two teams, those who are policemen and those who are thieves, who steal the loot and are run around and captured by each of the policemen and taken to jail. The team that does it in less time wins.

English Hideaway

The English hide-and-seek is a fun game known in various parts of the world although with different names, where a child is placed in front on a wall and announces a series of words while those behind run to reach him, but when turning his face towards them they are paralyzed.

Three legs

This game consists of tying one leg and the other of two companions simulating a single leg, while leaving one of each competitor free, the game consists of running as fast as possible coordinating the race so that they do not fall and do not manage to reach the goal.

Donkeys

Donkeys are usually the largest children who can carry others on their backs. All this is done by making a goal or arrival and starting from a point towards the goal the children who act as donkeys run with the burden of the smallest who are the riders.

The frog

A line is made on the ground simulating the goal or arrival, at a more or less prudential distance the children who are going to participate in the race crouch are placed, the departure is given and the children must run to the goal jumping like frogs, the one who does not lose immediately.

Fun

Each of the games presented here offers fun for the participants, motivating children towards any sports discipline they want to do, as long as they maintain order, organization and discipline in it.

The practice of each one depends on the motivation, the opportunity, the place, the number of participants who wish to play for it if it is many children, the activity becomes more pleasant, so encourage your family to have field days where they perform games of jumping and running for the good of the little ones.

Councils

  • Adults should motivate children to play the different games so that they can strengthen their love for sport.
  • Each child can change the game as desired to make it more fun.
  • Creativity should be an opportunity for the child to learn to coordinate different games.
  • Adult participation in play is important.
  • Each family can make their weekends a time to spend together and do recreational activities.
  • Children feel better if they do activities that give them the opportunity to run and jump.

Iyengar Yoga – Everything You Need to Know

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Iyengar Yoga – Everything You Need to Know

Iyengar yoga is a variety of yoga that was implanted thanks to B.k.s and his children, who were Geeta and Prashany Iyengar (hence the name of this type of yoga). The father, Iyengar, was practicing and teaching until he died, at the Ramamani Iyengar memorial institute Pune. It is one of the modalities (like some others) of classical yoga.

Iyengar Yoga - Everything You Need To Know

What does this type of yoga offer? Among some of its virtues are those of trying to balance and align the body. It’s not turkey mucus. Achieving a correct alignment of the spine is very important not only to avoid ailments in the back, cervical, lumbar, etc. But also, to avoid walking “bent”, taking bad postures … and have an impact on health in the long run.

Instructions

  1. Among the most famous or most recurrent postures in Iyengar yoga, are the mountain postures. That exercise and / or posture, surely you have seen before. If you are a bit of a yogis, you will sound tadasana, if not, the posture in which you have one leg up.
  2. Others that are repeated a lot, are those that you are sitting, along with the hip, feet, spine … Fully aligned. In this way, it is possible to have a channeling of energies and a correct body posture.
  3. It can be differentiated from other types of yoga, because with this, there are no problems in using accessories. That is, if something presumed Iyengar, it is what could be used cushions, cushions, blocks, blankets, straps, ribbons, chairs, etc. All this, to help basically, all the people who started with this modality and did not yet have a good management of coordination, nor much flexibility, lack of muscle tone, etc. Always starting, with some help, benefits beginners a lot. As progress is made, the materials are eliminated.
  4. You should know that despite being a classic and / or traditional yoga, the postures are very tired (most), but as you practice them and advance with them, you can see how your resistance increases, you have more flexibility, you improve the toning of the body … and improve breathing.
  5. One of the most frequent or recurring questions are the doubts of knowing if you can practice this type of yoga, for example, if you are overweight, if it helps you lose weight, if you tone, if you can do it at any age, etc. Well, let’s tell you. For starters, it doesn’t matter if you have a few kilos left over. You can practice it without problems. Here what is going to work, above all, is flexibility and strength. And that does not depend so much on the kilos that you have left over or not. In fact, if you are practicing this yoga, you will see how little by little, you are losing weight. Therefore, point in favor.
  6. Regarding age. In Iyengar yoga, there are no ages… It can be done by the young, the old… Everything will be valued according to their abilities and from there, they will work. So, of course you can.
  7. As we said before, in Iyengar yoga, it has the nickname or can be known, as the yoga of furniture or yoga furniture. This refers to what we told you about the gadgets that can be used to practice it.
  8. Do not be fooled into thinking that it is another type of yoga, that it will be easier because you can help yourself with gadgets to practice it, etc. Nothing is further from reality! In this modality of yoga, you sweat. And you sweat a lot, folks. It’s tired, very tired. The whole body is worked. From the arms, shoulders, forearms, hips, pelvis, feet, legs, etc. You will move the whole body and, above all, you will have and if you do not have it, you will get it, have a lot of flexibility and a lot of muscle strength. All this always, very controlled. They will monitor you and make sure that, at all times, you have a correct alignment of the spine.
  9. Is it, therefore, a yoga that serves above all to exercise and get in shape? The answer is no. In part, the whole body is worked, a large number of muscles and so on, yes. But there are other modalities of yoga that, with their bases and their exercises to be more elaborate, are more tired and more physical. In the Iyengar, more than on a physical level, they care about the level of health.
  10. For example, one of the questions that we answer you already, is that if in your case, you are worried or afraid of not being able to practice it because certain parts of the body hurt, you have past injuries, etc. This is precisely the most suitable yoga for you. In fact, many start with him and integrate, because they were looking to channel their ills, ailments … and relieves a lot. Keep in mind also that there are a lot of asanas that are focused exclusively on healing and relieving pain.
  11. The same happens if you are a person who is extremely stressed, who has a lot of stress on you.
  12. There are many asanas that are also intended to be able to breathe correctly, to relax, to find peace … all this will get you to start relieving tensions, relaxing, disconnecting, having greater inner peace, you will be happier and you will channel all the anger, stress or problems, etc.
  13. You should not worry about if you have ailments, being able to end up worse because of the postures or having past injuries. If this yoga is useful and will help you, it is precisely that all the asanas are performed slowly, gradually, with great attention to the movements, to the spine, to the whole body in general. Therefore, they will always be watching your abilities, your injuries, what you can do and also what you can’t. All this, to help you improve and recover. To do this, never forget, tell as soon as you sign up, to the teacher, what ailments you have, what hurts, injuries you may have had, fears, insecurities, etc. Everything. The more he knows about your fitness, the more he can help you.
  14. You will realize little by little, how after doing this yoga, you will gain more flexibility, so much so as to be able to bend without problems and without pain.
  15. You will also gain a lot of toning. That is why it is also indicated for weight loss. Not so much as a cardio exercise, as if because it tones the body. It is gaining greater firmness and the body is stretched, therefore, the muscles also and when trying to gain a correct position of the back, optically, you walk better, more upright, straighter, more stretched and all this, makes you look slenderer. You also strengthen the body, so you will gain resistance and the skin will look better. The tighter meats, less cellulite, less flaccidity, etc.
  16. Stress is often related to muscle contractures, stiffness in the neck, neck area, back pain … if this is your case, do not think about it and start letting yourself be advised to do yoga Inyengar. By releasing stress, meditating, blanking the mind, breathing deeply, having tranquility and peace, the body releases endorphins.
  17. With yoga, the part of the energies is worked and tensions are relieved and, therefore, everything that is entangled by stress and nerves. If you are practicing it and you manage to spend a couple of months with this practice, more than sure, that you will realize that you are better, you have fewer ailments, you do not take everything so to heart, you can sleep much better at night, you rest and you even have your mind with greater concentration.
  18. As nerves affect the whole body, and when we say everything, it is both psychic and physical, mental state, energies … At the health level, the stomach also suffers. Not only because of ailments, but because it affects you to eat more or eat less, you retain liquids, more cellulite, more volume, etc. Here, too, there is a great improvement. It eliminates toxins from the body and, therefore, many benefits are obtained on a physical and health level.

What You Need

  • Comfortable clothes. Tights or thin pants and t-shirt.
  • A mat.
  • A towel.
  • Block to help with some asanas.
  • Tapes.
  • Pillows, cushions, cushions, etc.
  • Chairs… It will help to take a better position if you are a beginner.

Councils

In short, this modality of yoga, Iyengar yoga, is very similar to another classic yoga, such as Hatha yoga.

It works not only on a physical level, but also. Obtaining a better coordination of the body, gaining flexibility, gaining more muscle strength, obtaining improvements in health … such as correcting back problems, muscle contractures, relieving stress, decongesting the body of muscle aches caused by stress, correcting body posture, etc. Influencing the energies, soothing, healing, ultimately improving the health of each one. No matter how old you are.

Do not hesitate as soon as you start, tell the teacher with total frankness, all the ailments you have, injuries you have had and various problems you suffer. It will help you to better advise and help you. So be confident in confidence.

Inner Abdominal Exercises

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Inner Abdominal Exercises

Our day to day full of haste, stress, races and stress leads us to neglect something as basic as physical exercise. Among the different types of training that we can practice is one that will also help us improve our physical appearance. In this article we are going to consider how to correctly do the exercises of inner abdominals.

Inner Abdominal Exercises

We are becoming more and more sedentary beings and this brings us a series of health problems that are linked to our way of life. We spend most of our time sitting and almost always with inadequate postures since we are in front of the screen of a computer or a mobile phone.

When we go to move, we rarely do it on foot or by bicycle, as years ago. Now we have the car to go almost anywhere no matter how close it is. We forget things as essential and necessary as walking or the simple fact of climbing a ladder. You may be interested in this article about the benefits of sport for our health.

In this article we are going to focus on a series of exercises for a very important part of our body, and sometimes forgotten, our abdomen. These exercises, which we will see below, will help us strengthen the abdominal muscles. And in this way, we favor not only the aesthetic part, but we will also get our body much more energetic and we get rid of some diseases.

The abdominal muscles form the central part of our body and therefore should be an important point to take into account when it comes to daily exercise. In this way we will improve our body posture and as a consequence we will reduce the chances of suffering injuries, pains or discomfort.

Also, if we strengthen our abdomen, we will be reducing fat and increasing our muscle toning. But at the same time, we help our digestive and intestinal organs stay in place and avoid constipation problems, for example.

Instructions

We will see a series of general instructions when doing any type of abdominal exercise.

  1. We must always lean on a flat surface.
  2. We have to avoid exercises that force us to arch our back.
  3. The exercises should be done calmly, without haste and thinking about the movement we are doing. This can be somewhat harder to do but, in this way, we make sure to prevent a pull or a contracture. Here I leave you an article on how to cure a muscle contracture.
  4. We must make sure that we support the lumbar spine well. Because if not, we run the risk of arching it and overloading its muscles.
  5. Tranquility and perseverance are the best allies when performing any type of exercise. It is convenient to start with few repetitions and go up as our body gets used to the exercise. In addition, the number of weekly sessions should also begin for about three or four days to increase as we feel better physically. This time should be controlled at least once a month, and so we can increase the intensity of our exercises in a constant and intelligent way.

Now let’s move on to some basic instructions for doing inner abdominal exercises:

  1. If we have weak muscles in the abdominal area, we do not guarantee enough tension to maintain good body posture. Therefore, we favor the growth of a small belly even if we have a low percentage of body fat. Therefore, to have a thin waist and a marked abdomen, we must also take care of the development of the internal abdominal muscles.
  2. Most abdominal exercises consist of a variation of the shrinking and elevations of the trunk. But very few assure us the use of any internal, oblique or transverse muscle.
  3. For the training of the inner abdominal muscles, we must also include static exercises.
  4. Therefore, the most effective exercise to work these internal muscles is the abdominal vacuum, which is also known as abdominal vacuum or stomach vacuum in English.
  5. For this type of exercises the most effective are the so-called plates.
  6. We start from the following starting position: we lie face down with our legs stretched and slightly apart. We lift the body, fixing the pelvis and supporting its weight on the forearms, elbows and the tips of the feet. We maintain this position and at the same time maintain tension in the abdominal muscles, the internal muscles of the torso and the buttocks.
  7. We keep the neck and spine in the same line. Our breathing should be normal, not agitated. Repetitions should last 10 to 30 seconds. Once done, we pause for about 30 or 40 seconds before doing a new repetition. As we said at the beginning, the secret is to do the exercises in a relaxed way, without the burden of many repetitions. Over time, we will increase the number and duration of them.
  • As we said earlier, one type of static exercise is the so-called abdominal vacuum. This exercise should be done after about 3 hours after eating. We start from an initial position of standing, straight and with good posture. We exhale all the air contained in our lungs by putting the stomach. Then we make tension in our abdominal muscles and we pay close attention to this tension, that is, we concentrate on this part of our body and the tension we are exerting. We endure without air and with a tight stomach for about 10 or 15 seconds. Once this time has passed, we inhale air slowly while relaxing our muscles. We do three or four repetitions. Something very advisable is to do this exercise several times a day and we will notice the changes in a few weeks.

What You Need

Actually, when doing abdominal exercises, we think that we need a series of instruments or expensive gadgets to be able to carry out this type of exercises in a correct way. But nothing could be further from the truth.

To be able to do a routine of abdominal exercises and not die trying, we only need a mat, or cork carpet. We can find them in the market for very little money and this will help us not to notice the coldness of the soil or the hardness of it.

These mats will offer us three advantages: safety, ecology and comfort. Safety because, being non-slip, they will protect us from blows with the ground that can injure us. They are ecological because they are not harmful to the environment and can be recycled easily and sometimes, they are even previously recycled products. And they are comfortable to do this type of exercises for the abdomen because their surface will protect us and cushion the blows that we may suffer.

Councils

Finally, let’s see some tips for doing inner abdominal exercises:

  • The best routine for working the inner abdominal muscles should include static exercises such as those mentioned above: abdominal planks and abdominal vacuum exercises. These exercises should be practiced regularly.
  • These exercise routines should be repeated several times throughout the day, so that in a few weeks we see the results.
  • But we must bear in mind that no abdominal exercise will help us lose the belly. It is a mistake to think that excess belly will be lost only by doing abdominal exercises. Here I leave you an article about some tips to lose your belly.
  • In order to lose it and as a consequence lose our overweight it is necessary to include exercises that burn fat and the most important thing to accompany this type of training is to maintain a healthy diet.

How To Train Your Back

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How To Train Your Back

These are some exercises to work and strengthen the back both in a gym and at home.

How To Train Your Back

Exercises in a gym.

Number One: Deadweight

It serves to bring more corpulence to the whole of the back, providing resistance to be able to lift any weight, on a day-to-day basis.

How is it done?

  • Stand up, spread your feet apart, they should be in a straight line with your shoulders.
  • Squeeze the abdomen area, pull out the entire chest, keeping the entire back straight.
  • He picks up the weight or bar, grasping it with his thumbs looking at each other.
  • Lift the weight hard, with your knees bent, when you reach the height of this, put your legs straight, while you are straightening the back look forward while you raise it, while you take air, hold it and expel it little by little.
  • With the weight up and your body straight, hold the weight for a few seconds, and slowly bend your back again as you go down, flex your legs and leave the weight on the floor.
  • Always keeping your head up.

Repeat the exercise with a lower weight about 4 sets of 10 or 12 repetitions. With greater weight another 4 times of 6 repetitions.

Number two: Rowing with barbell.

It is practiced to increase the muscle mass of the entire back, works the latissimus dorsi, trapezius, rhomboid and greater round.

How is it done?

  • Bend your knees and advance your back, keeping your back straight, when the angle that forms the body is somewhat more closed, the part of the trapezius will be worked more, while, if the angle is somewhat wider, it is the area of the lower back that is being worked more.
  • While performing the exercise, the head must be straight facing forward, with the chest forward.
  • Take the bar, with your hand’s upside down and with a distance greater than the distance between your shoulders.
  • Lift the weight while flexing your arms, up to hip height, in a straight line with your navel.
  • Once the weight is up, hold it for a few seconds while joining the shoulder blades, then slowly lower the weight.

Repeat this exercise about 4 sets of 6 to 8 repetitions.

Number three: Rowing with one arm and dumbbell.

It is practiced to increase the density of the back in concrete, the trapezius, the greater round, the wide dorsi and the rhomboid. Care must be taken when doing so as not to damage the shoulders.

How to do it?

  • Place a bent knee on top of a bench, this is used as a fulcrum.
  • Rest the same hand also on the bench.
  • Keep the other leg slightly flexed, and take the weight with your hand, while slightly bending the hips.
  • While you raise it, your back should be straight with respect to the ground, and have the abdominal area contracted.
  • Raise the dumbbell to hip level, without bending your back at any time.
  • Hold the dumbbell for a few seconds and then lower it.

Repeat the same exercise with the other hand, repeat 4 sets of about 12 repetitions.

Number four: Pull to the chest.

It is an exercise that is based on increasing the amplitude of the back, working two main parts that are the greater round and the wide dorsal. It requires a lot of force since the weight that is taken from the machine is quite large.

How is it done?

  • Sit on the seat of the machine and place the roller-shaped pad on your legs, to prevent lifting the body from rising.
  • Take the bar of the machine, which is held by an extendable cable, with the thumbs looking at each other and the arms slightly further apart than the distance marked by the shoulders.
  • Pull the bar towards your chest while throwing your body a little and head back.
  • Let the bar rise to its position, so that the elbows are straight and bringing the shoulder blades together and squeezing the back, hold a few seconds in that position.
  • Always keep your back straight throughout the exercise.

You can do this exercise in 4 parts, and divide it into 8,10,12 and 15 repetitions each time. As the repetitions are increased, the weight put on the bar that is lifted will increase.

Number five: Pullover with a single dumbbell.

It is a type of exercise that works very well the whole of the back, making it grow, in addition to making the back more flexible and have greater mobility.

How is it done?

  • Lie on the bench supporting your body except the legs that you must place bent at a 90º angle with the ground.
  • Do not rest your neck on the bench, so as not to damage the spine during exercise.
  • Rest your shoulder blades well on the bench.
  • Keep your hips relaxed and your legs steady.
  • Hold the weight with both hands and with your arms completely straight, keep the weight above your chest perpendicularly.
  • Throw your arms back until the weight passes behind your head, always with your arms as extended as possible. When you reach that position, squeeze the chest area for a few seconds and leave the weight back in the position at the beginning.

You can do this exercise in 2 or 3 sets of about 10 repetitions each.

Other exercises at home.

1.Push-ups with supine position:

In this exercise we work mainly on the dorsals and the part of the rhomboids, so we work mainly on the upper part of the back

How is it done?

  • On a mat or mat, lie down facing up, supporting your whole body and keeping your legs bent and your feet on the floor.
  • Rest your elbows on the floor, with your arms forming a right angle, so that they are perpendicular to the body.
  • Raise your back without taking your elbows off the ground, putting pressure on them.
  • Keep your head facing the ceiling or the sky while performing the exercise.
  • Don’t lift your feet.

You can repeat the exercise in 2 or 3 sets of about 15 repetitions each.

2.Scapular type push-ups:

It is an exercise that works the serratus anterior, belongs to the scapula which is complicated to work. It also works the part of the shoulder blades.

How to do it?

  • Lie face down with the palms of your hands resting on the floor.
  • Keep your body elevated and rest your toes on the floor, this way your body rests on your hands and the front of your feet.
  • With your back straight, lower your body until you contract the shoulder blades, keeping your arms straight and your legs too.
  • Go up and down, remember that the body must always be parallel to the ground, but never touch it.

You can do 2 or 3 sets of about 10 repetitions each.

3.Swimmer position.

To increase the thickness of the back, this exercise is highly recommended.

How to do it?

  • Lie face down on a mat spread on the floor.
  • Place your head facing the floor, trying to keep your neck relaxed and your back straight.
  • Raise your right leg and left arm at the same time, the arm should be straight and forward, as if you were swimming, go down and up. Repeat the same but with the left leg and right arm.

You can repeat the exercise in 3 or 4 sets of about 15 repetitions each.

How To Train with Weights – Tables, Tips and Tricks

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How To Train with Weights – Tables, Tips and Tricks

If you have decided to get in shape, with a good bodybuilding program, and you have chosen weightlifting as the strategy to achieve it… And if you don’t know where to start, we have good news for you: here is a guide to achieve your goals as soon as possible… And with amazing results.

How To Train With Weights – Tables, Tips And Tricks

Let’s go over some of the guidelines and basic rules for starting a weightlifting program, whether you want to increase your strength, lose weight, gain lean muscle… or just for fun.
Weight training to build muscle provides remarkable results in several aspects, and it is only necessary to perform a good program more than twice a week, for 12 weeks.
Among its benefits are:

  • Increased muscle fiber
  • Increased muscle
    contractile strength Increased tendon strength
  • Increased ligament strength

And all this adds up to a much healthier body, much less prone to injury.
First of all, when it comes to lifting weights, you have to follow some rules in the gym:

  • Bring a towel with you: to be kind enough to clean the appliances, benches and equipment you use.
  • Be sure to save everything you use back in place.
  • Avoid resting for long periods of time on a device that someone is waiting for; If possible, work with him. Most people are more than willing to share.
  • Leave your mobile phone in the locker. Nothing is more annoying than listening to someone else’s conversation reluctantly.

There are a number of very common mistakes to avoid when it comes to lifting weights:

  1. Avoid adding too much weight too soon. Start as close to your actual capacity, which must be determined by an expert, and increase from that point gradually. If your back suffers, you swing the weight, or you must use an extra boost, that indicates that you are using too much weight. Doing so increases the chance of injury and reduces the effectiveness of the muscle group you’re trying to strengthen.
  2. Not using enough weight. The idea is to play it safe, but if you can perform 30 repetitions at a certain weight without getting tired, you probably won’t receive any benefit. Increase weight by approximately 5% each session.
  3. Performing repetition sequences too quickly. The truth is, you don’t gain anything by lifting weights quickly. The greatest advantages are obtained by lifting the weight in a slow and controlled manner, including achieving total muscle tension and with a greater controlled effort. And with it a greater activation of the muscle fiber, and less tissue trauma. Remember that a joint is only as strong as the muscles that cross it.
  4. Abandon training. If you haven’t lifted weights in a while, or ever, be careful what you demand on your joints.
  5. Not getting enough rest or resting too long; Both extremes are training killers. The recommended rest period is between 30-90 seconds between sequences.

What Do You Need to Train with Weights – Tables, Tips and Tricks?

Some elementary questions about the art of lifting weights.

Can I lift weights without experience in this regard?

Of course: all you have to do is start with exercises for beginners and a weight that you can handle and that will gradually increase according to your ability. It doesn’t matter if you have no experience with strength training at all.
It is a common misconception that it is necessary to be in shape to start weightlifting when in reality weightlifting can help you get in shape.

What exercises are recommended to start lifting weights?

The idea of all training is to strengthen large muscle groups, and that these groups help strengthen others. Therefore, it is recommended that before lifting weights you strengthen your lower body (feet, legs, hips), shoulders, chest and back.

Also, very useful and surely interesting for you are these articles: How to get abs or how to do cardio exercise

Weight Training Instructions – Tables, Tips and Tricks

Learn the movements. The best way to learn to lift weights is to start with small weights and strengthen your arm movements to the sides. Crank devices that open the arms can also be used. These movements strengthen the back and chest of them in one serve. It is a set of muscles that will give you strength for the upper stage of the weights: the barbell.

  1. At least twice a week. To start, it is good to do an intense program of light weights at least twice a week. It is ideal, because it is necessary that the muscles of a group rest at least 48 hours before being subjected to a new effort.
  2. Standing exercises with dumbbells. Once the muscles of the lower body, back, chest, shoulders and belly have been strengthened, it is advisable to start with some exercises with leg movement using dumbbells. And from there move on to other devices or some combination of exercises.
  3. Combines. The key to the best effects of weights is to do a combined exercise program. For example, a warm-up workout might include lower body squats and fringes, squats and seated cable push-ups for the back, bench press, and dumbbell chest flies. After the weights the indicated would be plank and bicycle.
  4. On your back. To prepare for the bar lift you have to do it lying on your back and with your legs bent. Then the dumbbells are lifted from the chest to extend both arms. The idea is to perform ten repetitions, rest 30 seconds, and start again. Every day you have to add 5% of the weight of the dumbbells. When you can hold a significant weight, it’s time to move on to mud weights.
  5. Don’t get carried away by enthusiasm. Anyone new to weightlifting should start small. Don’t try to work with weights that don’t allow you to complete your routines. Consider that if you add weight little by little your body will adapt and respond better. And above all the effect of weights will be more beneficial for your whole body.
  6. Test before adding weight. It takes some trial and error to determine the appropriate weight for a given exercise, and for your endurance. It is recommended that before adding weight you perform the “two-representative rule”. Here’s how it works: If you can lift a weight in two repetitions without a problem, then you’re at the right weight. If you can lift it in more than two repetitions, then you can add more weight.
  7. Hire, at least once, a personal trainer. Working with a trainer, at least once, is a great way to learn some basic weightlifting moves. You can even cheat and use the free session that the gym gives you when you sign up. In any case, it must be a Certified Strength and Conditioning Specialist. What you should do is ask him to teach you movements for each important muscle group by using weights.
  8. Use a mirror. Mirrors in gyms aren’t just for decoration and selfies; They also allow you to watch yourself lift weight and make sure you’re executing each movement correctly. A mirror helps you have what’s known as a “conscious commitment to technique.” Watching yourself lift weights will improve your style, which means better results.
  9. Have real expectations. In any case, no matter what your goal is when lifting weights, remember to maintain a realistic sense, and only have possible expectations. Otherwise, you will add to the disappointment bad results, and even the possibility of injuries. Remember that a good exercise plan should be accompanied by a diet rich in protein and low in carbohydrates, and of course: a restful sleep and rest periods.

Weight Training Tips – Tables, Tips and Tricks

Is it essential to go to a gym?

It may seem like a contradiction, but you may very well prefer to avoid the expense of a gym even though you want to do weights.

However, it is possible to perform this exercise without the need to pay the registration to a gym. You just have to make an investment in weight equipment.

A pair will be enough to get started. For women a pair of 2 kilos is enough. For men with a pair of 4 kilos. To know what is the weight indicated in your case what you should do is go to a sports store, and check in situ with which you feel better, and what weights you tolerate better.

How To Train Speed

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How To Train Speed

Speed is trained mainly by exerting a force that is taken to the extreme, within a short period in time, there are two varieties:

The force-speed, in which races and jumps are made with or without load and is performed with powerful and fast movements, in a minimum time. During the realization of this type of speed the so-called elastic energy is released.

How To Train Speed

The resistance-speed, is based on maintaining in a longer space of time, a higher speed. We work on the maintenance of the body in general, muscles and fibers so that they get used to fatigue and know how to cope with it, to make recoveries faster.

Exercises focused on speed-resistance work.

  1. Running up the stairs: You can choose any staircase you find near the area in which you live, even if your own apartment, chalet, or the interior of the house if it has several floors. Or do it outdoors in parks or slopes that have them. When you have been practicing in them for a while you can do it with weight in your arms, either carrying weights and other objects.
  2. Jumps with cross on the ground: Although at first it seems easy, it is not at all, with it you acquire above all agility. You can pick up two sticks in a park or draw them in the sand with your hand, in the form of a cross, so there are four squares left that you will jump. You can start from front to back, and continue with the sides, or crossed, the important thing is to vary the way you jump the cross and increase the speed with a marked time.
  3. Jump rope: This exercise has always been practiced as a kind of hobby in schools, in groups or in physical education classes, but its objective is to work the part of resistance within speed. It is mostly used among professional boxers or fighters who introduce it into their training routine. It is a type of exercise that demands intensity and endurance. It can be done with the feet together or apart, at first the classic jump to practice is the most recommended, then circuits accompanied by the rope can be included, in which different types of jumps and movements alternate.

Exercises based on speed-strength work.

1.Race with drag: consists of a race that usually ranges between 30 and 40 meters away, is carried out in specialized athletics tracks, with the characteristic that the person who runs it carries a weight that drags and that is tied to the waist, this weight goes on the ground and can have between 6 and 12 kilos, depending on the preparation that the athlete has. You always start with a lower weight and gradually increase.

2. Running hills: the route of these spaces has a direct impact of the strength in the legs, the more emphasis is made in this type of exercise the stride of the foot will be more powerful and of greater distance, thus the performance and resistance will increase and injuries will be avoided.

  • Long slopes: this type of slopes have an inclination between medium and low and a distance that is between 200 and 400 meters long. Its goal is to make the muscle fibers tired. It involves the heart with a frequency of between 80% and 85%, the estimated time to travel them is 5 or 10 minutes per km. These slopes are repeated between 2 and 6 times and between them you should take a break of 2 or three minutes.
  • Short slopes: these are somewhat more complicated since they have a length between 65 and 80 meters and with an inclination that exceeds 8%. When traveling them the stride of the foot requires more energy and with doing them you gain explosive type strength. The heart rate required is between 85% and 95%, and the time required to perform it is 5 minutes per km maximum. Between 10 and 12 repetitions are performed, making a break of one minute or a minute and a half.

3.Skipping with ballast: consists of traveling a distance marking the steps that are taken, raising the knees to the height of the hip, the steps must be between 100 and 150 maximum. In this case, a weight that is dragged and that is tied well to the hip as a belt is also used, being able to weigh between 8 and 10 kilos or be tied to the ankles, where the weight that is put would be around 3 kilos. The elevation of the knees can be carried up to the chest, but it will require a little more force.

4.Race with dragged parachute: this exercise consists of the weight that the parachute has that is usually between 4 and 5 kilos. It starts with races that have a route of about 20 meters, then 40 meters, 50 meters to reach 400 meters, can be divided into 2 or 3 series each. The exercise is based on running until the parachute opens behind the person so that the weight dragged is greater, then travel the same length, but jogging until the parachute deflates and the legs begin to get tired.

5.Race with Sprint: it is that the fibers of the muscles adapt to the speed of the race, for them the race in sprint is used. You can start doing races that last about 30 seconds at the maximum speed you can, making a great effort, between series you have to make a recovery of the body that must last a maximum of 4 minutes and that is done with a race that is slower but continuous, which can be done jogging or walking. You can start doing about 4 Sprints.

6.Variety of jumps: when this type of jump is performed, the joints of the knee and the soles of the feet are mainly worked. Specifically, it is about improving the reactive strength in the legs and for them the following modalities are practiced:

  • Jumps with joined feet: they are performed on stairs or in the stands of a field or training stadium and is done with both feet together. They can be done for about 10 or 15 minutes.
  • Jump of goes: there are different types of goes according to their height, the higher they are the more the hip area is involved. The vayas have to be separated and can be jumped in different ways, with boats or in the form of a passage.
  • Jump with plinth: momentum is gained and with support on the plinth you jump on top of it, to fall into the initial position, working especially the rebound on the ground. In this exercise some balance is also required and that the plinth has a good consistency and is well anchored to each other.
  • Multijumps in horizontal position: with the body straight in a horizontal position, make jumps in a circuit, jumping obstacles on the ground, interspersing the lame leg. You can do 2 or 3 sets each of about 50 jumps.

How To Train Pull-Ups

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How To Train Pull-Ups

What are pull-ups and what do they consist of?

The pull-ups are directly related to the body weight of the person who performs it, since this must be lifted while practicing any of the variants of the exercise. They use the force that focuses mainly on the part of the hands and arms that is responsible for lifting the body above the bar of the machine. To be able to perform the pull-ups correctly, you have to do a previous training that prepares and strengthens the back, biceps, forearms, shoulders and the whole of the Core. When these are well trained it will be much easier to do pull-ups.

How To Train Pull-Ups

You can start practicing the descents of the bar in a calm way, so that all the muscles involved are getting used to it, and get used to the effort. Then you can include the pulls to the chest, or the oars, as well as the plastic rubber. The practice must be progressive, from less to more, you can increase the series and decrease the breaks, in this way the muscles and fibers will mold to the exercise, and it will cost less effort to do them.

What muscles are worked performing the pull-ups?

It is said that it is fine-articular since when practiced it involves different types of joints and muscles, on the one hand, the pectorals, the abdominal part and part of the back area. Specifically, the muscles that are worked are:

  • The pectorals major and minor.
  • The rhomboid.
  • The deltoid.
  • Trapeze.
  • Infra-spinous
  • The erector of the column.
  • The top of the scapulae.
  • Biceps and gill.
  • The long supinator.
  • The external obliques.
  • The palmar long.

Tips for training pull-ups

  1. Avoid having the body in tension during the exercise, especially the part of the legs that should always be relaxed.
  2. The grip on the bar should be done with force and placing the hands correctly, leaving no space that can damage, the wrists, arms or forearms, when the weight of the body is raised.
  3. A technique for the grip on the bar to be adequate is to protect them with sponges or some tape, or that the person uses sports gloves.
  4. One aspect to take into account is mental strength, which is basic, since there must be a concentration and a positive motivation to be well focused on the exercise and execute it correctly.
  5. To know what is the correct number of pull-ups that the person is able to perform. First you must try the series you can do, if they are two or three, when the number of repetitions is clear, they are divided into two and breaks are made between series. Start doing them two or three times a week, and progressively reduce the rest time.
  6. It is a highly recommended exercise to improve posture and prevent the back from suffering pain. With the repetition of the pull-ups, the hunched backs are corrected.
  7. It is a way to practice exercise for those who do not have much time in their daily routine, due to family and work obligations that arise and that prevent alternating sport with life.

Types of pull-up exercises on gym machines:

1.Dominated with rubber band.

How is it done?

  • Place the rubber tape on the bar of the machine and make a knot so that it is hanging from it.
  • Place your knee bent on top of the rubber.
  • Grab the bar with the palms of your hands facing outwards, these should be in a position parallel to the shoulders.
  • Drop your body while putting your arms completely straight.
  • Push your body towards the bar, hold in that position for several seconds and return to the original position.

You can repeat the exercise in 2 sets each of 5 or 6 repetitions, always making breaks that do not exceed one minute-

2.Negative domination.

How is it done?

  • Put a small bench under the bar on which you are going to perform the pull-ups, this bench is used as an impulse so that the body reaches the height of the bar.
  • Elevate your body by grabbing the bar with the palms of your hands facing you, hold a few seconds in that position and gradually let your body fall until it is suspended straight and your feet touch or are close to the ground.
  • Keep your back straight and your gaze straight ahead.
  • Perform each repetition in a similar time.

You can perform the exercise in 2 sets with a rest time of one minute maximum. As you acquire practice, the rest time should decrease to thirty seconds. You can increase the number of series, but decrease the rest time between each of them.

3.Milestones for bibs.

How is it done?

  • Stand facing the machine, sit on the seat cushion.
  • Grab the bar with your hands placed towards your body, so that when you lower the bar, they are parallel to your shoulders.
  • Place your legs forward, with a straight back and your gaze up.
  • Attract the bar to the height of your chest, and release your arms slightly so that the bar when climbing alone stretches them, that is, while it recovers its original position the arms are completely extended.
  • The recovery of the bar should be gradual, to avoid pulls or injuries.

You can perform this exercise in 10 sets of about 2 or 3 repetitions each, always making breaks between them that are not less than one minute. As you take practice, reduce the rest time by half, and increase the number of repetitions.

4.The classic or prone pull-ups.

This exercise mainly works the dorsal, trapezius, infra spinatus and the erector of the spine, although it also works the pectorals, biceps and obliques in the abdominal area.

How is it done?

  • Stand in front of the bar and place your palms in prone grip mode, that is, with your hands facing down.
  • The distance of the grips is always wider than the length of the shoulders of the person who is going to use it.
  • Grab the grips tightly and lift the weight of your body, helping you with the flexion of your arms, and legs, facing the bar and with your back as straight as possible.
  • You should not hunch your body over during exercise.

To start with them you can do 2 sets of 5 or 6 repetitions each.

5.Dominated with supine grip.

It is a variety of pull-ups that works the same muscles as the classic pull-up, but greater emphasis is placed on the pectorals and obliques.

How is it done?

  • Stand in front of the bar and place the palms of your hands in supine grip mode, which consists of placing your hands facing inwards.
  • Place your elbows at the height of your shoulders, the grips have to be perpendicular to the position of each shoulder.
  • Take the grips, and lift all the weight of your body towards them, while you lift it bend your arms and legs.
  • Keep your eyes on the bar that holds the grips, and your back straight.

To start with this pull-up routine, you can do 2 sets of 6 or 8 repetitions each.

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