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Back Exercises at Home

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Back Exercises at Home

Performing back exercises is of vital importance to provide the spine with adequate protection and achieve an efficient forecast of injuries and bad postures in the future. However, on multiple occasions, we could not find the time during the day to go to a sports center. Therefore, performing back exercises at home can be the great solution.

Back Exercises At Home

What are back exercises at home?

Training at home is one of the alternatives, increasingly majority, more used by people. Performing back exercises at home opens up multiple possibilities. You can train with your own body, buy some weights, or maybe some machinery. One of the most recommended and economical options is the acquisition of ropes to be able to perform exercises with some tension. Without going any further, lateral elevations or birds can also be carried out with ropes.

Obviously, it requires prior resource planning. The exercises are the same as those performed in gyms with the only limitation that we could lack equipment to carry out our training. This, far from being an impediment, will force us to spend more time in training. The lack of weight will prevent series of 10 or 12 repetitions, but we must perform many more to achieve the same fatigue as in a gym.

The advantages, however, are also manifold. Greater comfort by not having to move from home, better customization in the schedule, being in your own habitat, being able to play the music you want … In fact, many people claim that, power for equipment, they would train at home given the greatest comforts.

The benefits of back exercises

Performing back exercises at home, on the other hand, has numerous benefits. To the advantages of training in your own home, we must add the purely physical:

  • It widens the back and strengthens the dorsal and lumbar getting an imposing and worked back.
  • Prevents injuries and pain such as low back pain or postural problems.
  • The greater strength in the back gives numerous benefits when practicing other sports such as football or tennis.
  • You reach advanced ages with greater health and the possibility of walking perfectly with your back straight.
  • Training at home with your own body avoids muscle overloads that may affect your back in the future.

Before the start of any type of gym routine, and more in the case of the back, it is essential to visit a professional. The spine is a person’s epicenter for moving. Therefore, we must take care of it with greater care than any other muscle group. A good performance at an early age will allow you to enjoy greater postural health in the future.

How to perform back exercises at home

Performing back exercises at home has multiple advantages but also some disadvantages. Therefore, we propose a training with your own body, and without the need to use dumbbells or machines, thus avoiding an economic expense to be able to train with total conditions as if it were a sports center. In fact, training with your own body allows you to achieve cleaner and healthier results than not adding external weight from machines or weights.

To do this, to begin with, we will divide the back into two parts: the lower part, and the upper middle part. The lower part is the most lumbar part, and the upper-middle part all the dorsals. To strengthen the lower back, we will focus on those stabilizing muscles that contribute, basically, to achieve a good core and a good body posture. The superman consists of imitating the position of the superhero. Stretched upside down, we will raise arms and legs at the same time. In the same line, the cobra consists of raising the trunk leaving the arms extended on both sides of the body. In this exercise, it is crucial to perform strength with the back and neck to avoid damaging the cervical. The breatstroke, on the other hand, mimics a breaststroke swimmer. With the legs stretched and the body upright we will perform series of chest strokes to work the lower back.

To work this part of the body you can also practice the inverted bridge. With the back facing the ground and supported with the tips of the feet and hands we will make an inverted abdominal bridge or plank / table. The exercise of swimmers is typical of pilates although it is also very useful to train the lower back. Stretched upside down, we will raise at the same time one arm and the opposite leg. Once finished, we will return to the initial position and repeat the same movement with the opposite arm and leg. Birds is one of the best known exercises to train the dorsals. Without dumbbells, it is also possible to do it at home. To train the upper-middle back, it is a good starting point. Stretched face down with the forehead touching the ground, and only raising the arms perpendicular to the body to work the different muscles of the back. The scapular push-ups have the objective of strengthening the highest part of the back and developing those muscles that allow to achieve a wider torso. The execution is similar to push-ups, but only the scapulars act.

Have you ever gone to the snow and tried to imitate a lying angel? Well, this exercise, known as an angel in the inverted snow, is about this. With our head lying facing the ground, we will move our arms in the same sense as we would to form an angel in the snow. The next exercise consists of performing push-ups in a supine position. We will stretch the body with the back touching the ground and with the legs flexed. From here, with the arms forming an angle of 90 degrees and the elbows touching the ground, we will make force to raise the trunk of the ground. The renegade row is a very important exercise as it works the entire back as a whole. In an abdominal plank position, with the arms extended and the palms of the hands touching the ground, we will bring the elbows back on both sides of the body. In fact, this exercise also works abs and shoulders at the same time. Finally, dolphin push-ups are a secondary exercise where the back also affects. Although they are intended to train abdominals, arms and shoulders, they are also an excellent movement to work the entire upper part of the back by placing ourselves in an inverted “V” position, looking at the ground and with the forearms resting on the floor and starting from here the corresponding movement.

To all these can be added lateral shoulder lifts, where the back also intervenes, and even squats or hip abductions. All these exercises can be performed without the need for machines or dumbbells or any kind. Only the weight and strength of our body is necessary. Therefore, given the impossibility of going to the gym for any type of reason, whether economic or operational, there is no excuse to continue training. Get comfortable in your own home and achieve your goals from performing back exercises at home with total luxury and comfort.

Ashatanga Vinyasa Yoga or Warrior Yoga – Everything You Need to Know

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Ashatanga Vinyasa Yoga or Warrior Yoga – Everything You Need to Know

When one wants to try at some point in his life to perform yoga postures, or sign up for one of his classes, the same doubts always arise. But what kind of yoga do I sign up for? Can I do it, I am not very flexible?, Have I not done it in my life … I can? They are the most frequently asked questions and on the first question, tell you what kind of yoga to opt for is complicated … There are many modalities, simply, you must know yourself what each yoga offers and try it in your own flesh. Only then, you will know if it is what you need or what you like the most.

Ashatanga Vinyasa Yoga Or Warrior Yoga - Everything You Need To Know

In case it helps, here we will talk about the yoga of the warriors or as it is also known, as ashtanga vinyasa yoga. Both are the same modality.

To put you in situation, the name Ashtanga Vinyasa comes from the words of Sanskrit and means (the eight steps of yoga). What he wants to convey and tell is, therefore, that yoga comes from far back in time and takes you towards a more spiritual world.

Now comes the million-dollar question, the important one: What is achieved with the yoga of the warriors or what benefits does it bring? With ashtanga vinyasa yoga, you can connect the most intrinsic part of each one, connect with the energies and gain strength and elasticity. The yoga of warriors is the most suitable for beginner people.

As a curiosity, the name of the warrior’s posture also comes from Sanskrit and is called “virabhadrasana”. It is composed of the words “asanas” which means, posture and by “Virbhadra” which is the name of the warrior who, according to Hindu mythology, Shiva sent him to kill the Daksha. Since he had killed the person, he loved.

Instructions

  1. To know the basics of Ashatanga Vinyasa yoga you have to know that, in all modalities of yoga, the postures are the same.
  2. In this yoga what is done is to practice a series of figures and / or exercises daily. In general, they are usually practiced six days a week and one day of rest. How those days are divided… It’s a matter of whether you go to classes, do it for free, your day to day, etc. Generally, in many places, it is done continuously, from Monday to Friday and on Saturday, for example, a joint class is held with everything that has been learned during the week. The other day, he stopped resting.
  3. A series of six exercises and/or series are carried out and are all linked to a certain flow. That is, to vital energy, strength, balance, energy channels, pelvis, spine, etc.
  4. As in any other yoga, breathing plays a fundamental role. You have to feel the breath, inhale, exhale and breathe deeply.
  5. While breathing properly it is important to combine it with movements. It’s quite a set.
  6. Do not forget something important in the astanga vinyasa, breathing, movements and gaze (the point of focus) will be very important. Depending on where the posture is done and the movements are made, the gaze should follow it.
  7. You will need to know what terms you are referring to when you say Vinyasa, which refers to breathing. And the same, when it is said, Dristhi, that the point of focus of the gaze.
  8. You can start yourself by yourself to practice the yoga of the warriors, although it is always preferable and recommended, that it is done under the supervision of a teacher (with experience) so that this at least at the beginning, you give a base. It is important to perform the exercises correctly, the back always straight to avoid injuries and significant discomfort, assess your abilities, flexibility, know at what level you are what you can do and also what you cannot do.
  9. Do not pretend after a few days, to elaborate and perform the exercises so complex that many do, thinking that it is easy and that, if they can, you too. Beforehand, it should be noted that most of these exercises take many hours of rehearsals. They are not easy, they require a lot of concentration, strength, endurance, flexibility… Therefore, trying to force the machine and not valuing your capabilities well can lead you directly, to injuries. For most complicated figures, they have taken years to be able to perform.
  10. To be able to correctly perform the series in general, it takes a lot of time and as much as between the two and the years. So, value it very well…
  11. The series are the exercises by which you start in the ashtanga vinyasa. There are six there are always the same.
  12. To begin with, they will make you perform the sun salutation (surely, the best known and you have heard it at some point). This exercise is the contact to warm up the muscles, wake up the body and that it is not cold to continue with the exercises.
  13. Then it can vary a lot, because it depends a lot on the teacher and what exercises he has prepared for the sessions. Generally, they will be done by sessions and there will be those that have to be practiced standing. They are the postures of the triangle, those of the warrior, etc.
  14. Then there are the positions you are sitting in. From there, there will be forward stretching positions, twisting, arching the body, etc.
  15. To finish do not forget that it costs and that they are not sessions of four exercises … To conclude there will be around twelve or fifteen different exercises (postures) and this is where the teacher himself will assess the abilities of each student. Because not everyone can afford to perform the same postures.
  16. Among the modalities there is the bow pose, the typical and most classic well-known, such as the lotus posture, the inverted, etc. To finish always, with those of relaxation.
  17. They are exercising that cost, not suitable for everyone, that require experience and a lot of perseverance. Of course, you can start without a base, but in that case, it is always advisable to go to a teacher to be the one who evaluates how far you can go and where to start. That teaches you well how the postures are performed, because they are not simple and poorly elaborated, they can cause you discomfort and pain.
  18. There are three types of variants in this modality of yoga ashatanga vinyasa or the yoga of the warriors, we tell you.
  19. In the real basis of the warrior’s posture, everything goes around three postures. These are classified from one, two and three going through the order of the steps of the warrior at the time he went to attack (according to legend).
  20. The first posture would be with the arms in an upward position, stretched and with the back straight. The second position is fantastic, because it is the attack position according to the mythology of the warrior. Therefore, he imagines that he is in an attack position. In the third position, he becomes the warrior in the attack position, therefore, it is the moment in which he cuts off the head of the one who killed his love.
  21. In any case, everything mentioned leads to results. Not only will it be necessary (as we have already been warning) of some or a lot of flexibility, because think that there are postures where the arms have to go behind the back and hold hands. Or sitting, pass both arms under the legs, stretch them in turn and hold only with the base of the body, keeping at all times, the back without arching so as not to suffer lumbar pain or injuries. Easy, as you can see, is not precisely. But that’s why it requires a lot of perseverance. You have to practice a lot, many months, many years… to be able to reach those spectacular postures where with only one hand or one arm, they rise from the ground and coile like snakes.
  22. To tone the body in general, it is a very apt exercise. You work your arms, legs and abdomen a lot. Although if you have many extra kilos, it is not highly recommended because of the issue of flexibility and strength. It is better to opt for something softer and as you gain experience and have background, try this modality.

What You Need

  • A bottle of water to stay hydrated.
  • Two towels. One for sweat and one to place on the mat.
  • A mat suitable for yoga, which does not slip.
  • Comfortable clothing to have range of motion.
  • Pants preferably tights. They are stuck to the body and with that, you will prevent you from tripping, you cannot bend well, stretch correctly …

Councils

It is always important to try it before opting for one yoga or another. In fact, you will not know if this is the yoga you like the most if you do not start practicing it. A week or a couple of days will be enough to check it. If this is the yoga that you like the most or you find benefits, you will gain flexibility, connect with yourself, feel peace, detoxify the body and gain a lot of strength. But it is not easy, therefore, to practice it for a few days and decide if it is the one that suits you best. In case you are not what you were looking for, do not throw in the towel. Simply, go for other modalities of yoga (there are a lot of different) and you will surely find, the one that goes more with you.

Arm Exercises at Home – How to Do Arm Exercises at Home

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Arm Exercises at Home – How to Do Arm Exercises at Home

The difficulty of going to the gym or sports center should never be a problem when training or carrying out a routine. Performing arm exercises at home is a great alternative to show off that desired physique and lose weight without the need to spend or have to move to the appropriate space to achieve your sports goals.

Arm Exercises At Home – How To Do Arm Exercises At Home

What are arm exercises at home?

The arms include multiple muscles to develop, from the biceps, triceps, shoulders to forearms. However, it is not necessary to have dumbbells or fitness machines to be able to develop these small muscle groups. The weight of our body can be enough to be able to perform a good workout through arm exercises at home. Even most practices, which aim to develop other larger muscle groups such as the pectorals, have involvement in the arms. Without going any further, a simple flexion of the pectoral ends up affecting the arms, especially the biceps. Therefore, there are multiple options to plan a good workout without leaving our home.

Although the work will be done at home, the training needs planning and organization if you want to avoid injuries and achieve the proposed objectives. However, it requires working each muscle group a minimum of two or three times a week, respecting the rest day necessary for recovery. Before starting the workout, warm up the muscles to activate them and avoid any type of ramp. In turn, at the end, it is also necessary to perform the relevant stretches in order to avoid muscle overload.

Finally, do not forget to combine muscle work with aerobic and cardiovascular exercises to complement the training. The diet is also of paramount importance. You have to eat in a balanced way knowing how to combine carbohydrates and proteins to promote muscle growth and recovery after each routine.

Benefits of training your arms at home

Obviously, training our arms at home can limit us to a certain level. The more advanced we are, the greater the need for external weight to continue increasing the demand on our arms. Except for this reason, performing arm exercises at home has multiple advantages. The most prominent are the following:

  • Improve the physical strength of all muscles including the arms
  • Prevent possible injuries to any of the arms that may be suffered in the future
  • Perform sports and adopt a healthy lifestyle at a general level for our body
  • Greater adaptation in training. With machines or bars the weight is lifted with both hands. With our body you can perform exercises adapted to each arm.

As with all muscle groups, any type of discomfort or possible injury should be examined immediately by a competent professional who makes a diagnosis. It may be necessary to stop training until full recovery. Don’t forget that forcing yourself to train can trigger a vicious cycle in which the muscle is never fully recovered again. Sometimes, it is wiser to stop for a while and come back stronger. They already say it: take one step back to take two steps forward.

How to perform arm exercises at home

Performing arm exercises at home is a great option since there are multiple methods to strengthen the different muscle groups of the extremities using only the weight of our body, or sometimes, some very common objects in our homes such as chairs, towels or bottles. To exercise the biceps, triceps, shoulders and forearms we will only need a chair and, optionally, a towel so as not to perform the exercises directly on the floor. With these objects, and without the need to add dumbbells or machines, we can achieve our goals of toning, volume and muscle definition in a comfortable and simple way.

To begin with, we will perform triceps funds, getting all the parts to exercise. With a chair, or even a step from home, it can be carried out. We will flex our legs and rest the palms of our hands on the end of the chair, we will lower our body until we form a right angle in our arms and we will return to the initial position. This movement can be combined with traditional push-ups, which we all know. You just have to remember to place your back straight and not arched, to avoid possible future injuries. In this exercise, you work the triceps, the front of the shoulder and, in part, the biceps. If, on the other hand, we want to concentrate the work on the triceps, it is enough to close the arms and place them under the trunk to carry out what is known as diamond push-ups.

To work the shoulders and continue with the work of triceps, if you have light objects, you can perform other types of exercises. The shoulder press consists of sitting in a chair, placing the arms at a right angle to shoulder height and raising them until they are almost completely stretched. Subsequently, it returns to the initial position. The lateral and frontal elevations, on the other hand, are done standing and raising the two objects from the hips laterally, or frontally, until they are in a parallel line with the ground. Finally, triceps extension requires a slight flexion of the legs, raising the arms with the object to hip height, and flexing the elbows until they reach the nape of the neck, before returning to the starting position. A good option to perform this type of exercise is a bottle of a few liters such as 1.5 or less than a liter, depending on the strength and physical form of the person in question.

For the biceps, practically the only exercise available is the curl, without having machines. By not having dumbbells or bar, there are multiple options. Bottles of water or milk of greater magnitude could be used to carry it out. In another case, you can also use the tension of a towel. Stepping on it with both feet, and with the legs bent, we can perform the traditional movement. If we have a bottle, the concentrated curl is also possible. In turn, we can vary the degree of inclination of the body. We will perform the contraction, hold the position for 15 seconds and, subsequently, return to the initial position. Remember that it is necessary to stick the elbows to the trunk to concentrate the force on the biceps. For the shoulders, we will perform lateral movements. We will place ourselves in the initial position of a push-up. However, instead of descending with the arms, we will initiate a coordinated lateral movement with arms or feet until we notice the fatigue that indicates that the rest begins.

Another flexion modality available for performing arm exercises at home is what is known as V-bends. We will place ourselves in the initial flexion position and raise the buttocks. From here, we will start the descent to concentrate the work on the triceps and shoulders. All in all, push-ups are the great alternative to work your arms at home. Thus, if we add everyday objects of the house, as possible external weight, we will get a very complete training routine to provide our arms with a certain volume and benefit the abdomen and the desired strength to complete our objectives and be able to boast of a well-sculpted body during the summer season. Don’t forget the importance of stretching after training.

Anusara Yoga – Everything You Need to Know

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Anusara Yoga – Everything You Need to Know

Yoga is fashionable. There are many types and variants of yoga as such and its way of practicing it is defined according to each style of the instructor who carries out the session. This is because each sequence of exercises must have a direct connection to the soul; Therefore, as we are all different, the sequences to follow must adapt to our aura and our own times.

Anusara Yoga – Everything You Need To Know

Despite the fact that this current universal life influences us more and more so that we move away from our intimate connection with the earth and the soul, there is a fairly growing percentage of people today who want to recover this wonderful bond; And that is why yoga has become fashionable.

On the other hand, if we want to delight in a complete harmony of our being in every way, you have to be aware that every part of your being requires individual attention. This is why yoga is a complete exercise for your body, mind and spirit, which brings you various benefits for your quality of life.

As is well known, yoga is classified into many styles. This time we will present everything you need to know about a variety of yoga that is on everyone’s lips today: Anusara Yoga.

This style of yoga was created in the late nineties by John Friend, which retains much of the attribute of tantric culture. A genre that is surrounded in controversy, but that despite this has retained its popularity; In addition, it is lavishly respected, due to its indisputable benefits to optimize your physical and spiritual quality of life.

Anusara Yoga and its tantra philosophy

Anusara yoga is a yoga academy that maintains the principles of the positions known as Asanas of Hata Yoga, with an energetic mechanism typical of the philosophy of the famous Red Tantra, and that collects principles that incorporate other styles.

The American Yogi John Friend has a very developed career in the industry and the scrutinizing of Yoga. After much research, he practiced the most renowned genres of Yoga, learning with the most prestigious experts. Thus, he began the establishment of his own genre of yoga.

This style was something totally different, baptized as Anusara Yoga. This genre includes his learning of the different forms of yoga, especially Hatha Yoga, Ashtanga and Iyengar. Always preserving the psychic purpose of Hatha Yoga regarding the reconnection with mercy, power and inner beauty, in the principles of formation and communication from your most divine place.

Scandal

John Friend nicknamed Anusara this recently emerged style of Yoga, for providing the meaning of “diluting with grace and from nature the bad energies and following the intuition of your heart”, because the term Anusara in Sanskrit translates as state of love or natural condition of being.

Paradoxically, this yogis after a while departed from his own created style. John ran an academy with thousands of students, desiring his teachings. Something that is not surprising because of his extensive knowledge of the organism or which gave genius to the style he created.

His school remained for years having success and recognition; however, he also received compromising indictments that changed the landscape of Anusara. A group of contributors to his academy accused him of sexual abuse, harassment and organizing.

But in the background of these accusations, it seemed to be really due to a possible lack of liquidity of his company Anusara Inc., which left without salary for more than a month to his many employees, who also filed their complaints against him.

You can imagine the scandal that was made and the annoyance of the employees who even managed to create a Facebook page simply to damage the image of Friend. This method of complaints led to the discovery that it was true that he induced his employee’s yoga teachers to traffic marijuana, endangering their safety, simply to benefit their personal consumption, so he had to abandon his prominence in the area.

However, more than fifteen years after all that scandal, the Anusara genre has become what this yogist had been supporting from the beginning: one of the most practiced genres of Yoga in Europe and the United States, taking as a flag the Official School of Yoga Anusara.

Despite having left the Anusara Academy, John prolongs his professional activity from his troublemaker personality, creating from his worldview and life experience a new style of yoga that has marked history forever.

Instructions

In his ethics he teaches you to appreciate and love your neighbor and to love yourself as you are. Since it explains that each one as human being is part of a Supreme Consciousness, from which we all come; Therefore, what for you may become a defect, for her is simply a virtue.

This philosophy also inspires us to accept every event that happens to us in life, understanding that these are part of a macroplan of the universe for us. In this way, you will learn that every circumstance, however unpleasant it may seem, happens for a reason and that the future will always improve. Therefore, Anusara Yoga is not only a physical activity, but it is a yogic lifestyle.

Benefits of Anusara Yoga

The benefits of anusara yoga are fundamentally equivalent to those of conventional yoga, only with an obvious difference as far as the representation of life in the body is concerned.

Here are the main benefits of this style:

  • Change of mental configuration: Yoga helps you a lot to change the air and transform your way of perceiving things, with an evident tendency towards acceptance and expansion of the whole through what happens to you and surrounds you.
  • Improve your sex life: Like any tantric philosophy, Anusara Yoga is intensely linked to sex. Its practice corresponds to enormous improvements in the sex lives of all its performers. It provides methods to make orgasm in women more intense, increases sexual stamina in men and also raises fire in libido, increasing sexual desire.
  • Flexibility: everything related to Anusara Yoga and Hatha Yoga, in itself increases your flexibility in all parts of your body (muscles, tissues, joints) which in turn contributes to the improvement of the circulatory system and the lymphatic system.
  • Reduce stress: Practicing Anusara Yoga can help you increase your endorphin levels, which will lead you to live life in a more relaxed way.
  • It takes you to a meeting with the Divine Consciousness of the Self: if you really believe in the spiritual impact of your aura in relation to the universe you will be a faithful believer in the tantric philosophy of Anusara Yoga, because you will feel good about yourself for participating in this universal flow of the presence of Divine Consciousness.

What You Need

The purpose of Anusara is that of any type of Yoga: to align yourself with the universal flow of being, this is the basis of all practice. From the energy of the sessions to the succession of positions that you will try you will be able to feel it; In other words, you will be able to collect the energy of the universe and maintain the inner connection.

Anusara Yoga Positions

The positions in Anusara Yoga start the opening of the heart, expressing itself from the center of the being outwards. Then, instead of controlling the body and mind from the outside, the Divine Consciousness is heard, so the Asanas are established to achieve from the coherence with the universe the internal connection.

Councils

Some of the basic positions in an Anusara class are:

  1. Downward-facing dog known as Adho Mukha Svanasana: it is a classic posture and vital for the balance of being. For this reason, it is used to start almost all yoga classes, because it relaxes mind and blood flow at the same time. It is very simple; you just have to stand face down and raise your tailbone until it looks like a pyramid. This position greatly improves the hamstrings, strengthens the abdominal muscles and relieves inflammation of digestion.
  2. The crescent moon known as Anjaneyasana: you must bend one knee, leaving one foot behind, taking into account that it must be perfectly stretched and touch the ground with your tibia. Thus, while you arch your spine with your hands outstretched you are helping your body to strengthen your legs, ankles and improve all your digestive functions.
  3. Asana of the crane known as Bakasana: it is really difficult to perform because you must do a lot of balance suspending your body on your hands, taking into account that it must be collected. Remember to leave the column up.

Acroyoga – Everything You Need to Know

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Acroyoga – Everything You Need to Know

All the disciplines that have to do with yoga and its variants are becoming more and more fashionable. Gone are the countries that could be counted on the fingers of one hand and were those that practiced countless of these different techniques. Luckily, they have been expanding more and more and it is already more than normal, to be able to find it in almost all countries.

Acroyoga – Everything You Need To Know

Among the many and different disciplines of yoga, we have reached Acroyoga, which surely many will not sound the name, but surely, they have seen some of its figures and positions.

The Acroyoga, to put you in situation, you have to explain what it is. Acroyoga is a combination of yoga (as you can imagine from the name) but it is also combined with acrobatics. It is, therefore, the combination of both.

With this discipline, apart from obviously a better position in the body, it is a combination of body and mind. For the mental part of yoga and the physical part of acrobatics. Being able to start with this discipline is not difficult and although not everyone of course, can start from scratch and want to make spectacular figures (because it requires a lot of flexibility, strength, concentration and technique), if you can start with basic and very simple things.

For this reason, acroyoga can be done by anyone of any age. Little by little and after evaluating the aptitudes of each person, it begins. There are many centers where acroyoga classes are already taught, so it will be easy for you to sign up and start being a yogi acrobat.

Instructions

  1. Acroyoga, as we have already mentioned, is a fusion. They have mixed acrobatics, with some Thai massage and yoga. The result, the spectacular figures that are made with acroyoga.
  2. When you start in this yoga and acrobatics, you will sound many (if not almost all) the words, in Chinese. Don’t worry, it’s normal. You’ll quickly get the hang of it. But, to begin with, you should know that one of the words you will hear the most will be “solar practice”.
  3. What is solar practice? You will hear it if you practice acroyoga, because that is what the acrobatics you do are called.
  4. The stunts are not only designed and intended to be beautiful, but so that you, those who do them, begin to develop parts of yourself that you did not know or have parked. As they are, for example; confidence, tenacity, strength, fun, integration, motivation, etc.
  5. To start performing acroyoga it is obvious, that you will need a lot of confidence. You will start with the basics, with the beginning. But, even so, it is more than obvious that you need to trust no matter how little, in the person who catches you, climbs you through the air, swings you with his legs, turns you, etc. And you, the same for the other person. Keep in mind that here, you only work with the body. Nothing else.
  6. Apart from trust in general, it is important that you trust yourself. In your abilities, in your strength, in your dexterity, in your concentration. If you fail, you fail in the acrobatics and therefore, your partner fails too.
  7. You have to be willing to have fun and excel. This is not a competition. In acroyoga one has fun. If it does not come out the first time, it will come out. You compete at most, with yourself. For surpassing yourself, for wanting to do well, for seeing how far you can go… But in the meantime, you will fall, it will cost you, you will sweat… and you will have fun.
  8. If in yoga, the connections are very concrete, in acroyoga, which is also a mixture of yoga, it is moving, trusting, having that connection with your partner, is equally important too.
    When you start with this discipline, both you and your partner will have to leave your mind empty. Out trouble. You just have to think about the postures, feel the muscles, feel the body… It is very important, not to fall, not to fail, not to hurt the partner … You are a binomial. And concentration, therefore, will be paramount.
  9. When you begin to have some practice, more movements and more freedom with your body, you will notice that your abilities will increase. And not only can you do movements, figures and acrobatics with one person, you can do acrobatics with two, with three … and so, with as many as you want and can.
  10. Although this practice is not as relaxing as yoga is, it is still a discipline that has a lot to do with yoga. As much as it also has acrobatics. That is why meditation also has a very important role. It should not be underestimated. It gives a lot of peace, relaxes a lot, helps and has benefits for the body, for movement, lightness, self-improvement, challenges, concentration, personal awareness, relaxation and companionship.
  11. The differences, it is clear that they exist. Because in yoga, peace and relaxation is absolute. You have to leave your head free of thoughts and not get blocked, just relax and feel peace. And this, with acroyoga, does not happen 100%.
  12. There are some bases that will explain you as soon as you start doing it. You should know that the roles of which it consists will be three.
  13. The first role will be the foundation. What is it? It is the person who will do (never better said) base. The one that touches the ground and the one that will hold the other person who will be in the air and his body will leave him in the other’s (the base). Of course, you must have the “foundation” strength, endurance and confidence.
  14. Then, there is the other part, which is called a flyer. What is it? The flyer, as its name suggests, will be the person who does not touch the ground, who is “flying” that is suspended over the “base” and his body. This person will be the one who will begin to be in charge of performing the figures and acrobatics. Obviously, as it is on another person, you must trust, have enough confidence to know that all your weight will be borne by someone else and that, if the other slackens, or makes a mistake, it will fall.
  15. Finally, we find the spotter. What is it? The spotter is the watchman. So, to speak, he is the person who will take care that everything is under control. He will notice and worry that you do not fall neither the base nor the flyer. That you are on a good safe base, do not slip, will correct your postures, grips, control, monitor, observe and take care of everything that is needed.
  16. You have to know when you start, what your first class will be like. If this worries you, we reveal the secrets. First of all, peace of mind. Everyone has started one day from nothing. So, keep it in mind and forward.
  17. In the class always before starting with acroyoga, a greeting is made. Together, they greet each other and begin what they are, the breaths.
  18. After the greeting, they start with the warm-up. This step is absolutely essential. Think that you have to elaborate many different acrobatics, they are stretches, movements … Muscles, tendons, all parts of the body are used. So, it is vital to avoid injuries.
  19. Knowing how are the sessions or classes of acroyoga, you will wonder, surely and what can I get with this, what will I get if I get something? Well, to begin with, when you do something that you want or are excited about, that affects you. You do something you like and it makes you happy. It brings you happiness.
  20. Then, in the practical field, acroyoga obviously, being of acrobatics, will bring you many benefits on a physical level. You will greatly improve flexibility, you will improve movement, you will improve body coordination, you will have more agility, you will notice an alignment of your body posture and of course, you will have more strength. Do not worry in advance if all this is scarce in the beginning, we assure you that little by little it will improve.
  21. Another part that helps and much and improves, although it is not valued, is an important improvement of the core. Do you know what the core is? It is neither more nor less than the core and stabilizing muscles that are not always valued or talked about, but they are very important for optimal fitness. The key is this: if you have a core in perfect condition, you can have more strength and, therefore, more muscle mass you can gain. In the end, you will gain strength and you will be able to perform more stunts.

What You Need

  • A companion to be able to elaborate with him / her the acrobatics.
  • Wanting to disconnect, leave the mind free.
  • That you like acrobatics and yoga.
  • Have some stamina and flexibility.

Councils

Acroyoga, no matter how much spectacular or beautiful or complicated acrobatics it looks, should never scare you. Always the question that comes to mind is the same: will I be able to do it? Of course. The great advantage that acroyoga has is anyone who feels like it, you can sign up. It doesn’t matter if you are more or less flexible. There are levels for everyone.

Abs Exercises – How to Do Abs Exercises

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Abs Exercises – How to Do Abs Exercises

Many people are concerned about the accumulation of fats in their guts, or abdomen; This is the lower middle part of the human body. Regarding this topic, in Spain, people have very bad information, and myths related to abdominal fat.

Abs Exercises – How To Do Abs Exercises

There is a myth that if you put a plastic bag in the abdominal area; And spend the day with that high, then the heat will cause you to burn this fat alone. This is false!

Also, in the market they sell some thermal belts; that generate heat with electrical energy, so that you spend many hours connected, reducing fat and abdominal serves. But this won’t do you any good either.

Many people, are looking for, take the rabbit out of the hat and disappear the abdominal fat; immediately visualizing the defined chocolates, and squares in seconds. This will not be so, but do not worry, it is not impossible to achieve either.

With the tips and guidance that we will give you in this article, you will have important tools for you to succeed; Obtaining excellent results with abdominal exercises, taking into account, the best techniques, to avoid injuries to your muscles.

Bulging abdomen

In this area, there are the most important organs of the human body, and also a part constituted by abdominal muscles. But abs are our fat storage tank, which translates into energy for our muscles. Mostly in men; Although women also accumulate fat, in the abdomen, and on the side of the legs.

It is important to note that before performing any physical activity, a general study of the person’s health should be done. The large or inflamed abdomen is not only due to fat accumulation. There are health problems that seriously affect this area; such as constipation.

Constipation makes the part of the abdomen look larger and swollen. For this, you must take a treatment that the doctor places you, before starting an exercise routine. This can also be improved by drinking plenty of water a day, and with a high-fiber diet with plenty of serials and fresh fruits.

On the other hand, we have to take into account that this area is very delicate, since we can affect the muscles of the back, and the lumbar nerves or sciatica when exercising. Therefore, you must take all the precautions, which we recommend before starting the mission of exercising the abdominals.

In addition, you should check the kidneys, performing an ultrasound. Since if you have kidney stones, it is not advisable to perform strong exercise routines. These abdominal exercises can damage your kidneys from movement. On the other hand, you should also tell the doctor to check your entire abdominal and lumbar area.

Sometimes, people can have hernias, and exercise can affect them severely. If this is your case, with a simple outpatient operation the problem of the hernia is solved. After the rest indicated by the doctor, you will start with your exercise routine, which we will indicate later.

Pains and routines

If you start the routine, and you feel a very strong pain the next day, you should go to the doctor; since there are people who have delicate sciatic nerve. Which is not recommended in them to perform this type of exercises.

It is important to note that to lower abdominal fat, it is not only achieved with abdominal exercises, you have to perform a series of aerobic exercises. In different parts of the body, to have faster results; Since the muscles will need that energy to work, and if you increase the muscle mass, of the whole body, then you will need more energy to spend.

That is why it is tactical to increase muscle mass; This will burn faster the fat that is accumulated in the abdomen, or energy tank for the muscles. Since any muscle you exercise, it will take the fat from your abdomen.

Feeding

On the other hand, we must take into account our way of eating, and the types of food we consume daily. We recommend that you do not drink carbonated drinks, sweets or sugary foods. Since these become fats, and go to the abdomen immediately. Also, you should consume few carbohydrates, because these also translate into abdominal fat.

To start the exercise routine, you must initially take into account your weight, and in this way, you can design the exercise regimen easier. But indisputably, you always have to start with very gentle routines, and with a previous warm-up. Thus, you will avoid muscle tears and pain, by starting to work the cold muscles. Having abs is a job; He who wants something, something costs him.

All cars, before taking them out of the house we have to warm it up for a few minutes so that they work optimally, so are the muscles of our body. With gentle aerobic exercises, you can do this, and with some gentle stretching, before starting the strong exercise routine.

Instructions for Abdominal Exercises – Doing Abdominal Exercises

  1. To start the routine, you have to make some gentle warm-up movements of legs, waist and arms. These movements can be done in a circular way, first in one direction and then in the other.
  2. After this simple warm-up, we recommend you start walking for 20 minutes, with a very gentle speed.
  3. After 20 minutes of walking, start by picking up your pace, as fast as you can, you will feel your breathing quicken, and your heart will beat faster.
  4. This walk should last approximately 45 minutes, and should be done for two weeks in a row. But letting the body rest, with a day in between.
  5. In the third week after 45 minutes walking; You will begin to perform, abdominal movements, placing a broom stick on your shoulders, and held, with your two hands.
  6. After you have the stick on your shoulders; You will start turning it, sides from right to left, as much as you can for 10 minutes.
  7. At the end you can place a carpet; and place your body horizontally.
  8. Then, raise your legs, keeping them straight, until you make an angle of 90 degrees. You will do this slowly. And to download them you will also do it slowly; so that the abdominal muscles are used to the fullest.
  9. This simple technique will also be performed for 10 minutes and for two weeks
  10. In the following week; You will walk the usual 45 minutes, and then we will begin to increase the intensity of the exercises.
  11. Take your carpet again, and start performing sit-ups by placing your legs straight, and with a person who supports your feet.
  12. With your hands on your head, you climb to a 90-degree angle.
  13. Then, return your back to the carpet, this will be done 5 times in a row, and then rest a few seconds, to perform 5 more for a period of time of 10 minutes.
  14. Also, we recommend that you use a bicycle, this can be stationary or a mountain bike. So that you dedicate at least one hour a day after performing this exercise routine.
  15. Squats are very good, and burn a lot of fat; Since the muscles of the legs, require a large amount of energy to move.
  16. These can be done after the warm-up routine; for about 20 minutes, doing sets of 10 squats. With the hands placed on the head, and going down until the knees are bent.
  17. If you have small weights or dumbbells, take them in your hands, and you can perform the squats with a little extra weight.
  18. This will cause the leg muscles to need more energy, which will come out of your abdomen.
  19. Finally, after the previous warm-up, we recommend that you do a gentle jog, at night for approximately 1 hour.
  20. Jogging is one of the exercises that will help you reduce abdominal fat, more quickly. Since, the movement of all the muscles of the body need a lot of energy.

What do you need for Abs Exercises – Do Abs Exercises?

  • Vitamin supplement.
  • Medium carpet.
  • Weights and dumbbells.
  • A stopwatch to measure time.
  • A broomstick.
  • Sportswear.
  • Jogging shoes.
  • Stationary or mountain bike.

Tips for Abs Exercises – Doing Abs Exercises

  1. The first thing we recommend is that you give rest to your muscles. Because if you work the exercises without stopping, you will have many injuries and serious damages.
  2. You should always do the routine of warming up and stretching muscles, before starting with strong exercises.
  3. Don’t eat carbs or sweets.
  4. Eat a lot of white meat, and eggs that provide a lot of energy to the muscles, without filling your abdomen with fat.
  5. You should drink plenty of water, to replenish fluids, which your body throws away when sweating.
  6. Orange juice provides your body with a lot of energy, and vitamins to have a good performance.
  7. Do not drink energy drinks, which bring a lot of bad chemicals to your body.
  8. Try to always have breakfast with fruits and natural juices this will help you keep your colon healthy.
  9. Do not forget to consume dried and serial fruits, these provide a lot of fiber, which will help you remove fat from your body.
  10. Ginger infusions help you reduce inflammation of the colon, and maintain good health of your intestines. Since an inflamed colon, it also looks as if it were accumulated fat.
  11. These results, you will see it more or less in two consecutive months, you have to be constant and determined, so that you can lower the fat of the abdomen.

Finally, always remember to visit the doctor. Not only before starting this routine, but also at the end, so that you perform your normal checkup.

10 Very Effective Weight Loss Exercises

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10 Very Effective Weight Loss Exercises

When we propose to lose weight, one of the important steps is diet but also exercise. At that point we look for the most effective types of weight loss exercises. We have to keep in mind that the diet is a fundamental part of the weight loss process, because if we do not eat in a balanced way it will not matter what type of exercise we do.
We must also remember that not all bodies are created equal, so an exercise can be very effective for one person but harmful for another. For example, you can learn how to do Pilates to lose weight.

10 Very Effective Weight Loss Exercises

When we try to find our top 10 very effective weight loss exercises, we have to take into account which parts of our body we want to work.
We know that exercise is essential for overall health, but when it comes to losing weight, it becomes even more important. We can perform exercises in a gym or in a park as well as our own home. If we choose to perform the exercises at home, we can always feel a little more comfortable and comfortable but we will not have the vigilance that a gym monitor, for example, cannot provide.

This article where we explain How to breathe when running may also interest you

How to find the 10 exercises to lose weight very effective for our body

The most important thing for us to set a goal, because once we are clear about what we want to achieve we can get the way to achieve it. If we are starting an exercise routine on a regular basis, or if we already exercise but want to change or improve our exercises, there are important things we should know before creating our new routine.
Not only is it important to find that exercise that helps us lose weight very effectively, but we also get the most out of it in the shortest possible time. We must remember that our body gets used to our diet and our exercises very quickly, so we must change our routine every two or three months to achieve greater changes.
We must also know what type of exercise we are going to do, because if it is intense, we must feed our body before carrying it out because if we do not lose fat, it will be like not having done any exercise.

What You Need

• An exercise routine of any kind.
• Comfortable clothes that allow us all kinds of movement we want to make.
• It is also important the type of footwear, what is advisable not to use the same all activities or exercise.
• We keep I have always treated with isotonic water or drink.
• Take with us in case we need something a caloric intake while we train.
• A place to perform our exercises.
• Optionally we can accompany music that does not serve as extra motivation.

Instructions

  1. Always perform lunges: This is the ideal site and works with many muscles at once; When we perform this exercise, we are working effectively on our weight loss because by starting our body with this exercise, we will burn many calories. The ideal is to do series of days repetitions with each leg is to perform a total of 3 series. A simple movement: Place your hands on your hips and take a controlled step forward with one of your legs. We must keep the spine completely straight and begin to lower our body towards the front leg, positioning all our weight on this leg, trying to form an angle of 90 degrees.
  2. Burpees have arrived: If there is an exercise par excellence ideal for losing weight and burning calories are burpees; This exercise will get us to feel how we burn calories from our fingers to our toes. We will achieve this by performing 12 repetitions each series until performing 3. All we have to do is squat, with our back straight, and then put our hands on the floor with our weight on them as if we were going to do a push-up. Then, we will have to return to the squatting position with a small jump to, a few seconds later, jump explosively in the air and land again squatting.
  3. The lunges “explosive”: When we perform a high intensity workout and want to late a fast and effective way, this exercise does not sweat a lot and burn the main calories of a thing food in a faster way; This exercise consists of starting with our feet together in our hands on the ladder, we must take a step forward with one of our legs, for example the right. Then we must bend, with all our weight on that leg, until reaching an angle of 90 degrees and jump up changing legs in the air, so we must finish with the left leg in front and the right behind. We can perform series of this exercise but not counting the repetitions, but doing it for one minute of time.
  4. The famous squats: The best known exercise in the world to lose weight, but it is also one of the worst performed. We are facing an exercise that allows us to burn calories in a simple way and with a uniform rhythm, we can perform a maximum of three sets with 15 repetitions each within our exercise routine. Doing a squat is easy, it consists of placing our feet at the height of our hips and the arms long of our body. Next, we must keep our weight on our heels and begin to lower our legs, until they form a right angle, and raise our arms to the height of our shoulders in front of our face, always keeping our back straight.
  5. The squats taken to another level: Aunt our traditional squats and add a jump and a lunge, we will do the ideal exercise so that our heart rate increases burn more calories than we imagine. This exercise will include our abs, our legs and our buttocks, so we can burn fat from all these areas, while toning them. All we have to do is perform a squat cover and get up as if we were jumping but land as if we will start performing a lunge. This is an exercise that can be performed during two sets not with repetitions but for a certain time, for example, 45 seconds the series.
  • The exercise known as the mountaineer: whether you use resistance bands or not, this exercise is gaining followers every second that passes and is a great way to burn calories and lose weight. It is very simple since we must look for a stable point, how can a sofa be some machines in a gym, place our legs as stirrups. The goal is, alternatively, to bring our knees to the chest without allowing the toes of the bent leg to touch the ground. We can do this exercise for one minute and rest 20 seconds, for 3 sets in a row.
  • Jumping scissors with dumbbells: We are used to performing basic exercises, but if we want them to be more effective, we must difficulty. The jumps of scissors are very simple we can add the complexity of dumbbells, and thus we will get our slimming process more effective. Start with the dumbbells up to your shoulders and feet together, and there will come a time when you will have to raise the weights up with your arms fully extended. At the same time, you will have to jump and open your legs out, continuing with this effort for 20 seconds. The ideal is to perform 8 series of 20 seconds each, with 10 seconds of rest between each of them.
  • Jumping rope: an activity that we can do to have fun, can help us on our way to weight loss, becoming one of the most effective exercises in our exercise routine. The challenge of jumping for an entire minute, without stopping, we may burn more calories than in our entire exercise routine. Check the length of your jump rope by holding it in your hands and making sure you can handle it without hurting yourself. Start with your feet together and holding the ends of the rope and remember that your elbows should be at the height of your ribs. Performing 3 sets of a duration of one minute is ideal to burn enough calories.
  • Body weight exercises: These exercises are very important as they make our heart pump blood and our muscles activate. Keep our body active even when we are not exercising. We can start by making burpees by adding at the end this pair of scissors instead of a simple jump. We can also perform push-ups, for 3 sets of repetitions each, and even push-ups bend the knee and bring it closer to the opposite arm. In this way we will be able to strengthen our arms and legs while burning calories and toning our muscles.
  • Do exercises with stairs: Both going up and down stairs is scientifically proven to be more effective than for example running. That is why a good exercise to lose weight that keeps us losing weight, is to perform bottom while we climb stairs or go down. It is a cardio exercise, so it offers us the same benefits as any cardiovascular exercise, so we will lose weight and strengthen our heart and lungs as well.

Councils

• It takes only two weeks to lose motivation, so even if we are not very motivated or motivated, we must keep trying a little more, even on holidays, since we only need 21 days for it to become a habit.
• We cannot work a certain point, that is, you cannot burn the fat of an area of the body, for example the wrist, with a single exercise, it is best to accompany it with other exercises so that everything is in balance.
• We must exercise in a controlled and maintained manner over time, so we will get our immune system to stay at high performance.
• Use music to help accelerate your pace, that is, it has been proven that it helps us move and concentrate our energy on the exercises we are doing, so we will get more performance out of our workouts.
• Perform shorter but more intense workouts, these will be more effective than long workouts.
• Do not forget to stretch, before and after performing your exercise routines, to avoid injuries and prepare our muscles for exercise.
• We burn more calories during the 23 hours that we are not exercising than during our routines, which is why we have to know how to make the balanced combination between all our exercises.
• Look with exercises to increase your metabolic rate, so your metabolism will be active all the time and you will burn more calories throughout the day.
• Remember that exercise also helps us in a beneficial way when it comes to getting rid of stress, depression, bad thoughts, etc. So, exercising, even if it is at a low level, should always be in our day to day.

If this article has been interesting to you, we invite you to also read others such as: How to increase the muscles of the forearm

10 Beneficial Sports

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10 Beneficial Sports

Practicing different sports are good for health, so they are recommended for people, especially those who want to be in good shape or who seek to lose weight and that the defenses are maintained at a normal level to have energy and strength.

10 Beneficial Sports

For this you must maintain a routine with which you can be comfortable with your body needs, and in addition to this do not stop eating balanced in order to achieve a perfect balance between body, mind and of course your personal image.

Exercising can help you stay in shape, you understand that, but do you know the sports that help you achieve it? If the answer is no to this question, we bring you a small list of all the sports that are beneficial for your body.

So, take paper and pencil to write down which of this you are going to practice from now on and if you meet the conditions you expect for what you want to model your body or simply if around you have what it takes to practice it so we invite you to continue reading.

What You Need

  • Oars and boats.
  • Appropriate clothing.
  • Sneakers.
  • Water to hydrate you.
  • Gymnasium.
  • Training.
  • Constancy.

Instructions

With sports, you achieve a balance between body and mind, generalized by keeping you away from free radicals that are the main cause of oxidation of cells and therefore keep you in a physical state in which you look older than you are.

It is also important to recognize the importance of doing it every day to maintain a routine that is flattering and not one that is sporadic with which you do not win, lose or maintain your physical condition or lie in good condition.

Remember that not only exercise helps, you should also eat healthy and maintain a life away from bad habits that can harm your health entirely, so do everything necessary to be in the best conditions without affecting your body.

Exercises help you maintain your external image, but it also has the ability to give you good health, to make work more efficient, have more energy, achieve the desired body and maintain a life without habits that deteriorate the organism.

It is better to exercise in moderation, as this will help you avoid injuries, especially with sports that benefit your body, but which in turn are extremely dangerous, especially those that have twice the risk than others and are the ones you like.

With sports, the body’s defenses are increased in addition to promoting that the body does not get sick regularly, rest well at night, stay active in the day and feel more energy to be able to work on your daily tasks, not feeling tired or dejected.

We present some, although the list is longer so choosing the one that is easiest for you to practice in order to maintain the routine so that you feel good, do not get tired and achieve what you want for your body and body, so read and look for more information about each of them.

10 beneficial sports

  1. Rowing is a sport where apart from strengthening arms and legs, you can do it in any lake, river or water source, in a small boat; On the other hand, in the gyms there are already the machines with which you can do it if you do not have any water nearby.
  2. Squash alone or couples: squash consists of throwing a ball in a closed environment as if it were tennis, with a racket taking advantage of each muscle to burn calories in a faster way, keep fit and lower the rolls of the abdomen.
  3. Running: running is a sport that you can practice at any time, space or place since you only have to arm yourself with sneakers and a tracksuit to do it, for a certain time making you lose weight quickly.
  4. Soccer: believe it or not, running from one place to another on a soccer field, makes you exercise not only your legs, but your mind, arms and entire body, achieving greater strength and energy that will increase your defenses in addition to protecting the cardiovascular system.
  5. Swimming: in this sport discipline you work the whole body giving you resistance and strength in the muscles of the arms and legs, in addition to obtaining strength in the bones, apart from being a sport that has the ability to help your respiratory system as well.
  6. Tennis: as we already told you the strength you achieve with squash, with tennis you get the same also only that this time it must be with a partner and in addition to this, it is presented as an exercise that offers strength and resistance in the body increasing defenses.
  7. Cycling: the bicycle is another sport that you can do in a gym, with the ability to do it with different types of them, the fixed, the elliptical among others or also do it anywhere with a mobile, to achieve its cardiovascular benefits.
  8. Volleyball: with this sport you will be able to strengthen muscles of the whole body, as well as resistance which can give you reflexes and movements when doing any activity, keeping you alert when doing daily work.
  9. Basketball: during a session with friends on a court, you can have the cardiovascular and respiratory system strengthened, lose weight, strengthen bones and increase defenses thanks to the fact that in turn with perspiration you eliminate waste from the body.
  10. Jogging: when you go jogging in the morning at the same pace, you burn calories, strengthen the respiratory system, in addition to burning calories, this helps keep your body in shape while the immune system creates more defenses to avoid diseases.

Each of these sports has a power to improve the different systems that dominate your body, which is why it is necessary that you know how to choose the one that meets your expectations and requirements, so that you have the possibility of keeping the body in perfect balance and balance.

The possibility of finding the desired discipline to maintain all this, according to your needs will give you specific results, then keep in mind to see which of them is the one that can help you the most when it comes to being fit, strengthened and healthy.

In addition to burning fat, the best thing about these sports is that they offer your health and energy, which is the most important thing and talking about all that together, gives you the possibility of having at your disposal everything you need to feel good, with balance of mind and body.

Councils

  • Running and walking are quite necessary exercises for your day to day.
  • In addition to having the option of these sports you can get a few minutes a day to walk.
  • Boxing is another sport with which you can burn calories and stay fit.
  • Always keep in mind that they are disciplines where you will sweat a lot, losing fluid so always take hydration.
  • In the gym you can ask about other sports or disciplines you can practice.
  • Remember to look for a coach to advise you if you have any questions.

8 Resistance Exercises

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8 Resistance Exercises

Physical endurance: It is one of the basic physical qualities, it can be described, as the willingness of the human body to perform an activity, for a long period of time. In resistance, the most important part that intervenes is the heart, which pumps the blood necessary to reach all corners of our body, being the blood, the energy that makes the body move and get into operation, the muscles that form it. The lungs also have an important role, as they are essential for physical resistance to occur.

8 Resistance Exercises

There are two types of resistance:

Aerobic resistance: This occurs when we make a long-term effort, whose intensity is mild or moderate. In it, the oxygen that is needed is equal to that consumed, therefore there is a balance. This resistance is closely and directly linked to the ability of the respiratory and circulatory systems to provide oxygen and nutrients to the muscles at the right time, in addition to transporting disposable products, which appear during the effort made during sport, to the elimination points.

When the pulsations that are maintained during exercise are below 140, they are called aerobic resistance exercises.

Anaerobic resistance: It occurs when we make an effort of greater intensity, but that has a shorter duration. When we work this type of resistance, and the intensity is too intense, the amount of oxygen that our body needs to consume, is above what it receives, so what is known as “oxygen debt” appears. This debt is settled at the end of the year. If the person exceeds the anaerobic threshold, the metabolism resorts to using the hydrates it houses, as an energy source, not obtaining the oxygen it needs.

When the exercises we perform exceed 140 beats, they are considered anaerobic resistance.

Which do we do first, aerobic or anaerobic endurance?

Any exercise, which involves training where strength or hypertrophy is used, will involve the repetition of the exercise, with enough weight or load. Starting from the base, that to perform this type of exercises, it is necessary to have full glycogen reserves, because from there they obtain the necessary energy to be able to perform them, it is advisable to perform anaerobic bodybuilding exercises first.

Subsequently, cardiovascular training, belonging to aerobic endurance, will be performed. When this type of exercise is performed, there is a progressive consumption of glycogen reserves that the body has. When the body depletes glycogen, it resorts to the fats that our body has available. During the performance of cardiovascular exercises, the function of regeneration is fulfilled, because the increase in blood that reaches the muscle, helps it to recover, after the effort made, exerting a cleansing effect dragging and eliminating waste substances and providing the nutrients they need.

When we consider practicing sports, in particular, resistance exercises, we usually end up discouraged, and stagnant. Therefore, it is recommended that we incorporate training mechanisms of different types, until our body gets used to it. We must do it, about 4 times a week, not going beyond the two sessions together, because rest and recovery is necessary and important.

Alactic anaerobic resistance and lactic resistance

Alactic resistance: The body exerts itself for a shorter period of time, so it is not able to create the necessary lactic acid. There are 2 types:

  • Exercises of less than 5 seconds: The intensity is 100%, the source of energy used is ATP (adenosine triphosphate) to perform the exercise, such as jumps prior to the long jump or sprint. The number of beats reaches 180.
  • Exercises between 5 and 20 seconds: Here the intensity is not 100%, and the energy sources are two, ATP and PC (phosphocreatine), since they are energy pathways with a very fast obtainment, but with a very short duration.

Lactic resistance: Where the intensity of the effort is greater, so the oxygen deficit is also, and therefore the production of lactic acid. There are two types:

  • Exercises between 30 and 55 seconds: Here the intensity used exceeds 80%, the heart palpitations of the person can reach their maximum power, producing a large amount of lactate. This occurs in exercises such as races over 100 meters.
  • Exercise between 40 and 110 seconds: Here the intensity is approximately 90%, the source of energy that is used, is glycogen and heart palpitations, can reach their highest level. However, the lactate that is produced is between (10-16 mm).

4 Aerobic resistance exercises

Jump rope: It involves a fairly high physical effort, in addition to proper breathing, good coordination and having strong muscles and joints, so that they withstand the impact of its realization. It is important that it is done progressively, and with the passage of days you will endure longer jumping and it will mean less effort, with this you will be working your aerobic resistance.

Running upstairs: You need to have strong and healthy knees, as well as strong joints. It must also be progressive, you must measure the time with a stopwatch, so that each time you do it faster and in less time, this activity forces you to breathe correctly. Over time you can incorporate items, such as weights, while running.

Training circuits: To perform them, some experience is needed, they are cardiovascular activities, which help strengthen muscles and joints. At the beginning of the circuit, it is recommended that short breaks be made, but as you progress, you can do it often, without breaks. In this type of circuits, different types of muscles are worked. An example might be:

5 minutes running with a high intensity, a series of 10 squats, a series of 10 sit-ups, a series of 10 push-ups. The circuit is repeated 4 times, it is preferable that it is done continuously. The exercises that are included can be varied, including those that most motivate the person.

Swimming: It is a very complete exercise, but also hard, it is very good to activate the circulation of the legs, and strengthen them, as well as the arms and back. It is an activity that works and improves cardiovascular endurance. It should be done progressively, starting with about 10 minutes, for a week, reaching 30, without hardly noticing fatigue.

4 Anaerobic resistance exercises

Freediving or free diving: It is an extreme sport, which requires a large lung capacity to keep breath, because while it is performed, there is an absence of respiratory movements. While underwater, the body and muscles are deprived of oxygen, carrying out an adaptation necessary to make optimal use of what you have. Apnea has great benefits for the circulatory system.

Squats: It is done with the legs at an angle of 90 degrees, keeping the back straight, and the arms in three different ways, or extended, behind the neck, or attached to the thighs, dropping the weight of the torso, on these, which are responsible for making the effort to get up and down. During the exercise you are not receiving oxygen from the breath.

Weight lifting. During weight lifting, the muscles operate at maximum capacity, fulfilling the designated task for a short time interval, because you are not going to breathe to renew energy. This enhances muscle strength and endurance, generating hypertrophy.

Abdominal. In this exercise, the objective of performing push-ups is to increase muscle power, and therefore resistance, in possible situations of fatigue. The repetitions will go from shorter duration to longer, and their intensity will be increased.

7 Stretching Exercises

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7 Stretching Exercises

Why is stretching important?

Every sport that we do, whether it is a daily training or sporadically, is based on the functioning of the musculoskeletal apparatus, specifically in the muscular system, therefore, if the mechanical functioning, and the state of muscle length, is not adequate, it will have negative consequences when it comes to performing.

7 Stretching Exercises

It is important that a stretching of the joints is done, before and after performing an exercise, in this way greater flexibility will be achieved in them.

When a muscular imbalance occurs, between the right and left side, or between the upper and anterior part, a decrease in sports performance is generated, in addition to the muscular, articular or interosseous structures, will suffer greater suffering, and will be predisposed to suffer all kinds of injuries, tendiditis, muscle tears, overloads etc.

Although stretching becomes a fairly heavy task, it is recommended that they do it, both active people, who are dedicated to performing a daily exercise, or a certain sport, as well as those inactive people, as it will avoid different pains, or that the muscles are mounted.

How to stretch correctly?

For stretching to take effect, a previous warm-up routine must be performed. There are different exercises such as walking between 5 and 15 minutes, in a light way, riding a bicycle, climbing stairs, or running at a slow pace. These are of low intensity, and are the most suitable.

Each muscle and joint should be stretched between 5 and 20 seconds, repeating them between 2 and 5 times. It is important that the tension that is exercised is gradual, start being mild, and gradually increase, it is essential, that to know that the stretches are being done correctly, you notice a kind of tightness, in the area.

What benefits do stretching offer?

  • A correct absorption of lactic acid is achieved, which is what causes stiffness.
  • A good stretch avoids possible discomfort and painful cramps, which usually appear as a result of the lack of magnesium in muscle tissue. If we stretch, we will help this mineral reach the inner part of the muscle more easily.
  • It increases blood and nutrients, which reach both muscles and joints, in this way the impact of performing the exercises, is borne in a more optimal way.
  • It prevents the muscles from being rigid, because if you stretch both before and after sports, there is a greater number of movements, which have as a positive consequence, the slower degeneration of the joints.
  • There is a smaller number of injuries and discomfort, because the muscles, being more flexible, reduce their tension, heat up and avoid possible pain.
  • If we stretch correctly, the shoulders, chest and lumbar area, we will get an aligned back, so we will have a good posture.
  • It is a very good way to relax and free the body from the loads and stress that is generated during the exercises. When a muscle is subjected to stress, the muscle fibers shorten, to respond to the force exerted by the load to which they are being subjected, until the tension builds up enough and the muscle begins to return to its normal, relaxed length. 

Stretching exercises

1.Lateral tilt stretch: 

tilt your neck laterally to the right, helping you with the opposite hand. You need to repeat it 3 times and hold the position for 10 seconds.

2.Stretching of intercostal muscles: 

Stand up, with your feet together, stretch your arms and put them up, above your head, with your hands intertwined, and pull up, as if you want to reach something, which is in a high place. Do the same while lowering your body, to the right side, to waist height, inhaling air, and rising again. Then do the same but to the left side, take air when going down and release it when going up.

3. Back stretch:

Back stretch: Lie on the floor face down with your palms close to the ground, gradually arch your spine, stretching your head back and raising your chin. You must repeat it 3 times and hold it for 15 seconds

Lumbar stretch: Separate the legs and flex them, place one hand behind the thigh, and raise the knees to the chest, you must accompany it with breathing. Repeat 2 times with each leg.

4.Shoulder lift:

Shoulder movement: Raise your shoulders up, holding that position for 5 seconds while breathing in air, then relax and exhale. Repeat about 5 times.

Shoulder flexion stretch: Face a wall as you slowly walk up with your fingers across the wall until you feel a stretch. Hold the stretch for 30 seconds.

Stretch of the back of the shoulder: Stand up, bring one arm forward and with the hand of the other arm, stretch it to the opposite side. Repeat it 5 times with each arm and hold for seconds.

5.Arm and wrist stretch:

Wrist extension: Extend your arm, forward, and with the help of the other hand, direct the palm upwards, flexing it until it is upright as much as you can, start with the right hand, and continue with the left.

Ulnar flexion: Stretch the arm, forward, with the palm down, and with the help of the opposite hand, stretch until it is in an upright position. You must do it with both hands.

Triceps stretch: Sit or stand, pass behind the head, arm behind the back, and with the hand of the other arm exert force towards the other shoulder. Do it 5 times with each arm for about 15 seconds.

Biceps stretch: Stand up, take a stick, or a towel, and bring one arm back, and keep your elbow extended, placing it in the middle of your back, and with the other arm behind your head, pull the stick or towel up. You must repeat it 6 times, with each arm and hold it for 6 seconds.

Quadriceps stretch: Grasp with your hand a flexed leg, stretching it back, and bringing it towards the buttocks, you should feel how the quadriceps pull you. You should repeat this exercise, 3 times with each leg.

6.Leg stretch:

Leg stretch: Sit and spread your legs, keeping your knees straight, and your spine straight, without arching it, try to touch the tips of your toes with your hands. Each repetition should last 10 seconds.

Twin stretching: It can be done with footwear, but it is more effective if it is done barefoot. Bend one leg forward, and stretch the other back, keeping it straight, forward hip to align it with the head and spine. You should do it with each leg for 10 seconds.

Hamstrings: Stand in front of a fence, bar or even a table, the height of the object should be similar to that of your hip, although it can be somewhat higher. Rest your heel on it, keeping your leg straight. The other leg is the point of support and it is recommended that you keep it somewhat flexed, as it will cause greater stretching. Advance your body on the leg, always according to the flexibility you have, you can also do it with your back straight, in this case you must flex the support leg more. You should hold for 15 seconds with each one.

7.Hip flexors. 

Stand, advance one leg, forming a right angle, and delay the other leg backwards, keeping it extended. Then lower the hip, slowly, you should notice a light stretch, in the hip, groin and hamstring. You can add the straight foot on the delayed leg. You should hold for 10 seconds with each one.

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