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Saturday, 25 May 2019

Top 20 Fitness Tips

Top 20 Fitness Tips.





Light exercise interchange for interval exercise

The road that fits better with your body is not a slow and long march. This is a high intensity effort combined with a slow recovery time. Interval training from 15 to 20 minutes can burn as many calories as 1 hour of continuous cardiovascular exercise. And unlike slow activity, interval training keeps your body burning well after the exercise series is over.

Keep your body warm before exercising.

The abdomen is more than a set of muscles divided into six buds hidden under the abdomen. It is a muscle system that wraps the body, stabilizes the body, and keeps it straight without damaging the spine. Before you start exercising, warm your muscles to keep your back healthy, balanced and stiff. You will do additional isometric exercises to reveal the abdominal muscles that you all want to see.

Machine change for free weights

The machine is made with a specific path where the weight must move. It was not for you. If it is not too high or too low, or if the limbs are not the same size, then this fixed path is not physiologically viable and there is a greater risk of injury or weakness. Replace the machine with a dumbbell and a medical ball to increase your strength in a more specific way and to activate small muscles that the machine can not reach.

Pull down the shoulder bone.

This tip is great for picking up bars, but it gets better. Pulling the shoulder blades back and forth before exercise can improve results and prevent injury. It activates the back muscles for exercise during pulling, works more on the chest muscles during push exercises, relieves pain on the wrist while keeping the chest up and lifting the dumbbell during the crouching.

Expansion of exercise range

Give more weight to each iteration and increase the range of movement, ie, the distance the movement moves to complete the repetition, increasing the efficiency of the exercise. You lower your weight until you are several inches in your chest, lift your ankles or lift your feet from the front of your feet. Your body will appreciate you if you do more for each exercise.

Blow repeatedly.

The "slow-lifting" craze should be limited to the "lowering" part of any exercise. Lift your weight (or body) as quickly as possible while lifting. Even if your weight does not move too fast, the intent is to move fast, using fast twitch muscle fibers to train your body to exercise and use more fat as fuel.

Use multiple joints for each movement.

Exercises that use a single joint, such as bicep threading and triceps push-ups, build muscle but progress slowly. Unless you are a bodybuilder who spends hours in the gym, you can do more in less time. Exchange this less effective exercise with other muscle groups and joints at once. For example, crouching is used for legs and back, curved paddles are used for forearm and back, and narrow support bench presses training triceps and chest.

Exchange for more contacts

When lifting or bending the ground, if your hands and upper arms are tired in front of your waist and legs, change the grips. When one palm faces and the other hand touches, hold the bar and exercise. In the next series, I change hands. Alternately, you can rest your hands while working with the opposite hand. In other words, the back and legs determine when the series actually ends.

Push the body to one side to move it.

Because the abdomen stabilizes your body, making instability means you have to work harder. This also means that you can work your abdomen without using sit-ups. So: Load one side of your body. While weighing suddenly on one shoulder, while lifting the shoulders, lift one dumbbell or pull the cable with one arm at a time.

Push-up

Push-ups are one of the most effective exercises in the world, and the right way is as simple as this tip. Stand straight from head to toe when bending. Knowing this, you can not lift your hips on your back without bending. When lowering the body, point your elbows to the side, and then hold your whole body firmly and pull it up.

Lift up heavy loads.

Putting more weight in a bar is not "bulging." It will increase bone density and make osteoporosis stronger and more distant. For maximum benefit, increase from 60% to 70% of maximum weight per repetition for each exercise. Instead of breaking your head with calculations, choose a weight that can be repeated 8-12 times. The last one is more difficult, but not impossible.

Learn to loosen your waist.

If you lower your body from a crouching or ground survey variant, it is often recommended to "push back" to further lower your body. To make it right, imagine that you have to open the door to your hips. This helps to activate the hind limb muscles without erasing the back.

Drink milk chocolate after exercise.

By mixing carbohydrates, proteins and fats with exercise after exercise, your body can make muscles, relieve pain, and train again soon. If you do not have time or nothing after your workout, a cup of chocolate milk is ideally mixed with the nutrients you need.

Lift and run.

If you do strength training before cardiovascular, you will fall on the road and burn more fat. According to Japanese studies, people trained in this way have burned twice as much fat as people who have not exercised.

Run over the hills to burn fat and reduce bruising.

The more muscles, the better the result, and climbing the hill activates more than 9% of the running muscles, rather than doing the same on a flat surface. It also helps to strengthen the knee. Raising about 3% can reduce your foot impact by 24% or more.

Do not stretch and warm up.

Static stretching before physical activity can reduce strength and increase the risk of accidents. Take an active preheating exercise to do exercises that do not exercise, raise your heart rate, prepare the nervous system, and prepare yourself to get used to your muscles. For an easy routine, take five minutes of weight shift, such as squat, thrust, and push-up.

Explosion for greater power

Explosive exercises are flying. This includes weight from the hand, such as when the body pops out of the ground (eg leaps) or throws a bench press. This movement also greatly increases the strength. One study found that people with explosive breast movements increased 5% more than those who performed similar routines without ballistic exercises.

Write down everything.

To increase strength, you have to listen to "progressive resistance." This means "more work over time". You can see the results because you hear more heavier weights or more repetitions of the same practice. Continue to watch your way through the exercise journals. Research shows that people reporting progress can get better results than people who do not.

Aggressive restoration reduces pain

Laying in bed is not the best alternative to muscle. Small activities can reduce pain. Metabolites in the most painful areas are dispersed by activity and increased blood flow towards muscle tissue, resulting in a 40% recovery rate. After a workout, play a quick game of basketball or other sports a day or get a light beauty gym at home.

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