среда, 16 марта 2016 г.
The real and profound healing the body
"Hardening and rehabilitation of children in the Children's Garden unconventional methods"
Modern preschoolers experience significant mental overload. Children have a lot of time to be in the inactive position. To compensate for the lack of mobility are used recreational exercise.
In our middle group (age 4-5 years) health work is ongoing and systematic. All recreational activities are arranged in a daisy chain and are evenly distributed throughout the day. The morning begins with gymnastics. It is important for the hardening of the body, improve health of children after sleep and regular physical exercise to improve muscular system, cardiovascular and respiratory systems.
Daily routine of our group is aimed at the body of the child hardening. Receiving a child in a kindergarten daily conduct on the street if the street there is a strong wind and rain. During this time, children play quiet games in the area, plot-role-playing games, word games, conduct observations of nature conversation. Morning exercises also perform on the street (except in winter, rainy weather - in a well-ventilated area, in lightweight clothing). When the heat is on the street, then take off jackets, hats, gloves, belts unbutton, untie scarves. During the exercises in the street pay special attention to proper breathing. Coming from a walk, children are sure to dress up (depending on the air temperature in the room group children wear lightweight clothing). These contribute to the hardening of children dressing the body. Children do not overheat in the room.
Walking is a powerful way of tempering the body. The daily duration of walking children of at least 4 - 4.5 hours. Walk organized 2 times a day: in the first half - before lunch and in the afternoon - after a nap or before the child care home. At temperatures below -15 C and a wind speed of 7 m / s the duration of trips is reduced. Walking is not carried out at temperatures below minus 15 ° C and wind speed of 15 m / s for children up to 4 years, and for children 5-7 years at temperatures below minus 20 ° C and wind speed of 15 m / s.
When dressing for a walk, making sure children do not put on a lot of things. Children love to play different games. The important role of the teacher is properly organized walks (select mobile games with alternating sedentary games, perform gymnastic exercises aimed at the development of physical activity, organize labor activities on the territory of the plot, flower garden, garden, observation of nature and the universe, talk and organize the plot - role play, work individually with children with age-appropriate).After an afternoon nap spend gymnastics "In the booth." Children in shorts perform a series of exercises, then removed his crib. This promotes hardenability organism.
Also, for the prevention of flatfoot, tempering the body children walk barefoot on the gym mat, (summer stone by stone, grass), perform a series of exercises, such as "Pick up a pencil", "Lay down your handkerchief", "swept the ball", "Who will gather nuts for the squirrels " etc. This has strengthened the arches and foot ligaments. Begin walking barefoot at the floor not below 18 degrees. Early on in his socks (for 4-5 days), then completely barefoot for 3-4 minutes. Daily during the procedure increased by 1 min. and gradually brought up to 15-20 minutes. The sense of walking barefoot is the hardening of the skin of feet, which is mainly due to the low floor and ground temperatures.An effective means of tempering is walking on salt paths. The effect of salt is the track that the child's foot irritating salt rich in nerve endings. The procedure is as follows. Undertake three towels. The first towel is lowered into the saline solution (1 liter of water 90 g. Salts) and then spread out on a floor or a polyethylene film. The second towel soaked in fresh water at room temperature, is placed next to the first. Third towel stays dry. The child gets his feet on the first towel, performs pritopyvanie, jumping, etc. for 4-5 minutes, then transferred to a second towel, wipes salt soles of the feet, as if he came from the street, and wiped his feet on the rug, and then goes on a dry towel and wipe your feet dry. During the hardening of salt on the tracks is important to pre-heat the stack.
Especially kids love to perform finger gymnastics, which promotes the development of fine motor hand, affects the whole body.
With children three times a week physical training sessions are held, one of them on the street. Dressing up for classes also contributes to hardening of the body, because some time it gets air bath. In our preschool are sports leisure, entertainment, holidays (in the hall in winter).
Kids love water.
Water treatments stimulate the nervous system, so they should be carried out after a morning or an afternoon nap. Wiping the skin after any water with a dry towel treatments it provides a good massage, it promotes better blood circulation, and thus the power supply. Washing with water at room temperature has on the child's body tempering influence. The water temperature is gradually lowered (from 29-30 to 22-20 2 every 5-6 days). Children with great pleasure that carry water treatments. First, wash your face, hands, neck, and then the hands up to the elbow.
As a result of systematic hardening normal condition of the nervous system. Increased stability of the emotional sphere, which makes it a more restrained and balanced. In addition, there is an increase in the child body's endurance, its efficiency, improving mood.
The proper hardening of the body can give a positive result only if the principles of:
Irritant effects on the factors should be gradual. This principle is very important, because the child's body does not have much resistance and the use of strong stimuli, without prior, gradual training, can lead to negative results. Children hardening gives the best result, if you are installing a strict dosage and gradual strengthening of irritation. It is best to start hardening in the warmer months.
For example: the gradual relief of clothing in the spring time, a gradual decrease in temperature in the water treatment, a gradual increase in the duration of sun exposure, etc.
Consistency of tempering procedures. First should be air bath, and then you can move on to the water and the sun. It should be combined with tempering measures physical activity of children, gymnastic exercises, staying in the open air, adherence of the day.Great value during tempering procedures is the principle of identity (child's age, state of health, level of hardened, the floor). Since, most of the children in the group with respiratory diseases, in order to reduce the incidence of trying to enter non-traditional methods of hardening:
The technique of breathing exercises B.S.Tolkacheva promotes physical rehabilitation of children suffering from respiratory diseases, is characterized by a combination of simple physical exercises voiced exhalation.
Methods Strelnikova breathing exercises based on active short breath, which trains all the muscles of the respiratory system.
The technique of breathing exercises Yogi balances the activity of the autonomic nervous system. Bipolar yogic breathing helps to inhale one or the other nostril.
PA psychoregulation breathing ML Lazarev aims to stimulate the metabolic processes in the cells due to sound vibrations.
Massage of biologically active zones on AA Uman increases the protective properties of the nasal mucous membranes and upper respiratory tract.
Kids all these procedures are very popular, we hold them in a playful way.
All activities are conducted in kindergarten, it is impossible without the participation of the family in this process, as a number of recreational activities should be continued and at home. Parental involvement is very significant in the whole of the pre-school institutions. The group drew up booths for parents regularly hold consultations, parent meetings, organize joint sports events. It is only thanks to the joint work of teachers and parents can make the most significant results in solving the problem - reducing the incidence of children, strengthen their health.
Regular yoga .
Here are a few simple rules following which you will be able to achieve good results.
1) Before training need a little warm up, perform a squat, kick their feet and hands, and so on. D.
2) it is useful and easier to perform the asanas after a warm shower.
3) It is best to perform the asanas on an empty stomach. Before class, you can drink some juice, water or milk. Even after the "light" food must be at least an hour before you start exercising
4) It is best to perform the asanas in the morning and in the evening, so the effect will be much more noticeable. The main thing to choose the right set of morning and evening.
5) Work should be on the mat for yoga, on a level floor in a well-ventilated area
6) During the execution of asanas to breathe only through the nose. Quietly and smoothly.
If the yoga you feel any discomfort or pain, then your best bet is to consult a specialist to find out the cause of this. In general, yoga is a practice that contributes to the recovery and purification of the body and mind.
Many people and experts from various fields say that yoga is great effect on mental health. This is the main advantage of yoga, as it is even the most severe trauma allows to recover and restart their lives. Besides yoga makes people beautiful and flexible, both externally and internally, all this really helps to understand the beauty of the outer and inner world and increase their inner strength.
воскресенье, 3 ноября 2013 г.
Diver Training
What are we talking about diving training ?
Yes, because the vast majority of us is not the first go to rest in Turkey or Egypt , and a standard set of excursions have been extensively explored , viewed and otfotografirovan . And how many times , during the boat trips you've seen divers who plunge into the depths of the sea ? Do not you want as well as those people who dive under the water and see all the beauty of the marine world with your own eyes ?
Do you think it's dangerous ? We are sure that this is scary? Worried that dive training is expensive and very long occupation? Together, let us learn more about it .
The first myth - diving is dangerous. In fact it is not so! But statistics, amateur diving ( and just about him we'll talk ) by trauma comes immediately after the bowling . Yes , that's right ! The fact is that the training and certification in recreational diving are designed for ordinary people such as you and I , not the athletes champions. And diving training courses are based primarily on safety - you just do not let something that can be dangerous for you. In addition, the diving instructor will teach you all the tricks that would make the dive safe for you and for the fish on which you will admire .
The second myth - diving is scary . Of course, perhaps for the first time you will be afraid to step into the " abyss " blue sea . Unless you are very brave man , and not willing to rush out " in the pool with his head ," I advise you to do the same as me - to make your first dive in the pool, together with an experienced instructor. Believe me, all doubts vanished , and I got great pleasure .
Myth Three - diving is very expensive. The question of cost of course for each individual. But diving is not too expensive. Of course , it is what that money. But in order for that to start to dive , or begin to be trained diving no need to buy their own equipment , tanks , etc. All you need you will be given a car. During my training , equipment hire all included in the price . And the cost of diving is comparable with the cost of conventional tours.
Myth Four - must learn to dive for a long time . Frankly , I am also a long time was absolutely certain . So much so that not even tried to learn a little more about diving . But it turned out that in order to get my first certificate , pass the first diver training course need a few days , three hours a day. Yes , how to do everything in such a short holiday when every sunny day counts !
And why waste the precious days of your holiday on the theoretical studies of the sea ? After training dive in Moscow, you arrive at the sea is already a certified diver ! When teaching diving in Moscow, you will not have problems of the language barrier , to the same school in Moscow is much cheaper than the resorts . I did just that - after another trip to the sea, I decided to come and dive training in Moscow with the Moscow instructor . Classes are held in the evenings, do not cause any problems with the work , and a lot of fun
Yes, because the vast majority of us is not the first go to rest in Turkey or Egypt , and a standard set of excursions have been extensively explored , viewed and otfotografirovan . And how many times , during the boat trips you've seen divers who plunge into the depths of the sea ? Do not you want as well as those people who dive under the water and see all the beauty of the marine world with your own eyes ?
Do you think it's dangerous ? We are sure that this is scary? Worried that dive training is expensive and very long occupation? Together, let us learn more about it .
The first myth - diving is dangerous. In fact it is not so! But statistics, amateur diving ( and just about him we'll talk ) by trauma comes immediately after the bowling . Yes , that's right ! The fact is that the training and certification in recreational diving are designed for ordinary people such as you and I , not the athletes champions. And diving training courses are based primarily on safety - you just do not let something that can be dangerous for you. In addition, the diving instructor will teach you all the tricks that would make the dive safe for you and for the fish on which you will admire .
The second myth - diving is scary . Of course, perhaps for the first time you will be afraid to step into the " abyss " blue sea . Unless you are very brave man , and not willing to rush out " in the pool with his head ," I advise you to do the same as me - to make your first dive in the pool, together with an experienced instructor. Believe me, all doubts vanished , and I got great pleasure .
Myth Three - diving is very expensive. The question of cost of course for each individual. But diving is not too expensive. Of course , it is what that money. But in order for that to start to dive , or begin to be trained diving no need to buy their own equipment , tanks , etc. All you need you will be given a car. During my training , equipment hire all included in the price . And the cost of diving is comparable with the cost of conventional tours.
Myth Four - must learn to dive for a long time . Frankly , I am also a long time was absolutely certain . So much so that not even tried to learn a little more about diving . But it turned out that in order to get my first certificate , pass the first diver training course need a few days , three hours a day. Yes , how to do everything in such a short holiday when every sunny day counts !
And why waste the precious days of your holiday on the theoretical studies of the sea ? After training dive in Moscow, you arrive at the sea is already a certified diver ! When teaching diving in Moscow, you will not have problems of the language barrier , to the same school in Moscow is much cheaper than the resorts . I did just that - after another trip to the sea, I decided to come and dive training in Moscow with the Moscow instructor . Classes are held in the evenings, do not cause any problems with the work , and a lot of fun
Not for the Sports Hall of Fame
Three
days in the Hall of Kislovodsk army training center for athletes with
serious sporting passions raged : 130 wrestlers in weight classes from
65 kilos to heavyweight , in turn, went to the mat measure their
strength , experience nature . Participants
of the championship for the integrated single combat - interior troops
and cadets of military schools came from all seven regional commands
from almost all regions of Russia - from the Far East to the Caucasus.
The purpose of the competition , according to Oleg Ufimtseva , president of the Russian Federation, a comprehensive martial arts - improving training and sportsmanship warriors order :- Integrated combat allows our employees , soldiers of internal troops equally possess the shock and fighting techniques . We have been officially recognized as a sport in October 2006 . During this time, 120 people completed and received a master of sports of Russia on integrated single combat .Applied value of martial arts skills - the ability to come out on top of the most difficult situations , the competent organization of self-defense in combat with the enemy - not just rescued the Russian army . Today championship fights involve, first of all, its entertainment , heat of combat . Our fellow countryman - junior sergeant of one of the divisions of the Novocherkassk brigade of internal troops Bagautdinov Abbasov European champion the universal battle , Kislovodsk had a hard mat . He struggled with a hip injury and showed true sporting character. Barely catching his breath after a series of successful techniques Bagautdin admitted that the fight was not easy as his opponent was pretty tall guy , student of one of the military schools of internal troops. "I then spent the first throw and the taste of victory - shared his impressions of the two semi-final rounds in Bagautdin Abbasov . - The level of the participants of this championship is very strong , so you want to win these tournaments . "Hope our countryman to win true - it really took first place in the championship , defeating their rivals in the weight category up to 75 kilos . Since the black-eyed boy with a rare name was among the winners, but the team has expanded its medal piggy bank warriors of the North Caucasians , who won the "bronze" in the team championship, behind only team Volga and winners - the team of Moscow.Twenty- three athletes honored at the second All-Russian championship for the integrated single combat of internal troops cups, prizes from sports federations and the mayor of Kislovodsk . Ahead of the winners - the CSTO international tournament , which will gather this summer in Yekaterinburg strongest edinobortsev of various power structures in Russia and abroad .In 2008, the competition for the right to have a cup of CSTO at the International Championship for the integrated single combat winner is the team of internal troops. In the past year the cup went to the Russian team of bailiffs . Therefore, as a joke said Assistant Deputy Minister - Head of the Central Sports Club of internal troops of Colonel Vladimir Malofeev , in Yekaterinburg, the team of law enforcement troops waiting for a rematch :"Sport is an integral part of the training, the internal troops is a priority . Now there is a certain amount of work in the North Caucasus to ensure stability in the region, its "edge " are the special forces , strong guys in maroon berets . By the nature of the service itself evident importance of integrated arts, which incorporates elements of judo, sambo martial arts . For our troops the sport - not only competitive disciplines , and some service and military , training . "That season ended in Kislovodsk , has become not only a kind of indicator of individual skill of the participants. He proekzamenovat warrior athletes designed to effectively fight as with rivals in the ring , and the mat , and with potential security threats in real troubled life.
The purpose of the competition , according to Oleg Ufimtseva , president of the Russian Federation, a comprehensive martial arts - improving training and sportsmanship warriors order :- Integrated combat allows our employees , soldiers of internal troops equally possess the shock and fighting techniques . We have been officially recognized as a sport in October 2006 . During this time, 120 people completed and received a master of sports of Russia on integrated single combat .Applied value of martial arts skills - the ability to come out on top of the most difficult situations , the competent organization of self-defense in combat with the enemy - not just rescued the Russian army . Today championship fights involve, first of all, its entertainment , heat of combat . Our fellow countryman - junior sergeant of one of the divisions of the Novocherkassk brigade of internal troops Bagautdinov Abbasov European champion the universal battle , Kislovodsk had a hard mat . He struggled with a hip injury and showed true sporting character. Barely catching his breath after a series of successful techniques Bagautdin admitted that the fight was not easy as his opponent was pretty tall guy , student of one of the military schools of internal troops. "I then spent the first throw and the taste of victory - shared his impressions of the two semi-final rounds in Bagautdin Abbasov . - The level of the participants of this championship is very strong , so you want to win these tournaments . "Hope our countryman to win true - it really took first place in the championship , defeating their rivals in the weight category up to 75 kilos . Since the black-eyed boy with a rare name was among the winners, but the team has expanded its medal piggy bank warriors of the North Caucasians , who won the "bronze" in the team championship, behind only team Volga and winners - the team of Moscow.Twenty- three athletes honored at the second All-Russian championship for the integrated single combat of internal troops cups, prizes from sports federations and the mayor of Kislovodsk . Ahead of the winners - the CSTO international tournament , which will gather this summer in Yekaterinburg strongest edinobortsev of various power structures in Russia and abroad .In 2008, the competition for the right to have a cup of CSTO at the International Championship for the integrated single combat winner is the team of internal troops. In the past year the cup went to the Russian team of bailiffs . Therefore, as a joke said Assistant Deputy Minister - Head of the Central Sports Club of internal troops of Colonel Vladimir Malofeev , in Yekaterinburg, the team of law enforcement troops waiting for a rematch :"Sport is an integral part of the training, the internal troops is a priority . Now there is a certain amount of work in the North Caucasus to ensure stability in the region, its "edge " are the special forces , strong guys in maroon berets . By the nature of the service itself evident importance of integrated arts, which incorporates elements of judo, sambo martial arts . For our troops the sport - not only competitive disciplines , and some service and military , training . "That season ended in Kislovodsk , has become not only a kind of indicator of individual skill of the participants. He proekzamenovat warrior athletes designed to effectively fight as with rivals in the ring , and the mat , and with potential security threats in real troubled life.
The large muscles in the short term
A huge number of young people in recent years have begun to visit gyms. Frankly , very pleased with the fact that now have a beautiful muscular body became fashionable. Look at the habits of today's youth , where almost no walk in the city is complete without a beer or something stronger. But ! Now this is not a sign of the slope ( erroneous understanding adolescents) . Now cool to be at least podkachennym .
Girls like tough guys ! Girls like guys with muscles ! I do not think anyone would deny that? And a huge number of kids come to the hall for this purpose . They want to be cool , they want to please the girls , they want to be confident in yourself and catch yourself admiring the views of the opposite sex .
But the desire - not to be ! The guys come to the gym , hoping to pump up , but , honestly , are engaged in such nonsense , that at times , really sorry for all of them is worth the effort . They do not understand the simple fact - just visit the hall will not pump them . Muscle pain the next day after a workout does not mean that they do everything right . Of the need for the right system ! A simple twitch at various exercise machines or add muscle . But many do not want to understand it.
No super - exercise headstand do not have to perform . The process of muscle growth is only launched heavy basic exercises , each of which is performed no more than once a week, or even less frequently.
Basic exercises - those that involve the work of a large number of muscle fibers and the "big" in terms of volume muscle.For example, the basic exercises to pump the breasts are bench press and dips . For the back - deadlift , pull-ups on the bar and shrugs with a barbell . For the legs - squats and leg presses on the machine.Basic exercises involve parallel and multiple large muscle groups. Each of these large muscle groups associated with anatomically small muscles. In general , the effect of the base movement is very ambitious.
The opposite of the base are isolated exercises that involve the work of a small number of muscle fibers and the secondary "small" muscle.
Effect of basic exercises and can not be compared with the isolated , for example, a thrust block to the bottom, lifting dumbbells for biceps and such nonsense , which just takes constant novices.You go to any gym and you will always observe the same pattern : the smaller guy muscle , the harder it is " hammer " your muscles with all sorts of isolated exercises, naively believing that , for example, puffing with the tenacity to crossovers can be pumped pecs ! Brad and more! The overwhelming majority of young people are engaged in exactly this . They are enthusiastic and a gleam in the eyes of the throw all sorts of exercise equipment, perform 10-12 exercises per workout . As a result overtrain physically and mentally exhausting , and his muscles and his will. And then all leave the gym with a deep disappointment. So are any gym routine : some come , others are not getting the desired outcome for themselves , they leave.
The most annoying is that the boys are trained very , very hard . Each of the training takes place at the limit. That's hard work and would like to send in the right and proper course ! The effectiveness of training is not measured then , as a result .
You see, all these trainers, crossovers, and thrust blocks ( short, isolated exercises ) need only to those who already scored decently total body weight . And then comes the " undermining " of muscles and correcting minor flaws . Yet the Cubs and then engaged in " undermining " although they still fret absolutely nothing , except that the already sticking out in all directions, bones , this is a road to nowhere. And it is useless . Rather than cower , do bench presses and deadlifts , new polls " hollow " biceps. And if this is the dream to build muscle .It is impossible to develop any one part muscles, without affecting the whole body. If you dream of a mighty biceps , then read the following formula: make your biceps increased by 5 centimeters , you have to build up a total of about 12-15 pounds of lean body mass . And the curls will not help you with that. Between the growth of the biceps has a direct correlation with an increase in total muscle .Think about it . Do you really think that if, for example , your weight is 70 kilograms and you score 20 more - your biceps will remain the same ? No! Your biceps will grow by 5-7 inches . And this despite the fact that you do not do any of the curl !
Rusty has all the muscles . And for this it is necessary to swing the biggest muscle groups , which include the legs, buttocks , back and chest. They account for 2/3 of the total muscle mass . If you grow these muscle groups - will grow and all the rest.
Arrange for themselves priorities. Why have you come to the gym ? In order to pump up the muscles and gain muscle mass ? Or to their bones " erode "? I think you choose the first option. Then what you guys are doing ballet and rhythmic gymnastics at the gym ?
The key to success - in the daily growth of forces and , as a consequence , the daily increase in weight . And because you can only increase the basic training , the length of stay , good recovery , and, of course , well- prepared methodical program.
Our bodies - are permanent physiological processes . If you know the physiology - your path will be easy.The body does not need to try to deceive or somehow arrange for themselves. On the contrary , you just need to submit and accept the natural laws by which he lives ! That's it! All that you need , so it is right to send arms and using them to influence . No matter how smart you may be , you still will not be able to fight with the nature of the organism. There are clear laws to follow that you will succeed in the short term.
Gold set of rules :
Accept the truth is that if you want to , for example, to pump up the mighty hand - it does not mean that you need only to download them to the blackout . Understand between the amount of muscle and body weight there is a definite physiological dependence . Example, if you weigh 80 kg, you just can not have a hand of 50 centimeters. But if your weight around 110 kg - that it's real.
Muscles grow in proportion to the total muscle mass of the body. Therefore , your first task should be just that. If you go on the way back - you do not escalate decent muscles.
What would be a grueling workout or you spent and how many did not shed sweat , your weight will not grow if you do not increase the weight training .
The growth of the mass is proportional to the increase in strength.
Muscle strength and muscle mass , respectively, and grow only when the proper rest between workouts. Going to the gym , did not recover until the end , will not make you an ounce of muscle mass, which would have more weight you can not match . Therefore , exercise three times a week will not allow you to progress in a set of mass. For complete recovery between workouts to rest for at least 3-4 days.
The key to success - cycling loads. Only this technique will allow you to continually increase the strength of muscles and constantly gaining muscle mass.
The basis for a set of weight training should be only the basic exercises . Isolated exercises will throw you back just because 're simply wasting energy that you need in the main exercise.
The claim that the more " peck " muscle, the faster it grows , is the greatest error ! Muscle is to get just enough load to start the process of its growth. Nothing more, nothing less. If it will get more - this , on the contrary , will affect its growth negatively , as it will drain their biochemical resources , which in this case will not remain on its growth .
Muscle does not grow during training , and during the holidays.
Eating like a chicken , and you 'll be chicken ! Mass growth is only possible with a balanced and proper nutrition. To grow muscles need to eat much . Muscles are composed of proteins , so their growth needs protein. Protein - Muscle building material . Carbohydrates - our energy and strength.If you are accustomed to breakfast tea and a sandwich - you can not think about the growth of the masses! Breakfast - is the main meal of the day , as it sets the tone for the day. You should get a decent portion of protein , carbohydrates , fats, and minerals needed by the body. If the power is " student " , consisting of " Rollton " and the like - any technique , even the best, will not give a good result.
Proper technique + enough rest to recover + long and deep sleep (at least 8 hours per day) + natural and balanced diet = your success . http://www.strong-atlet.net
Girls like tough guys ! Girls like guys with muscles ! I do not think anyone would deny that? And a huge number of kids come to the hall for this purpose . They want to be cool , they want to please the girls , they want to be confident in yourself and catch yourself admiring the views of the opposite sex .
But the desire - not to be ! The guys come to the gym , hoping to pump up , but , honestly , are engaged in such nonsense , that at times , really sorry for all of them is worth the effort . They do not understand the simple fact - just visit the hall will not pump them . Muscle pain the next day after a workout does not mean that they do everything right . Of the need for the right system ! A simple twitch at various exercise machines or add muscle . But many do not want to understand it.
No super - exercise headstand do not have to perform . The process of muscle growth is only launched heavy basic exercises , each of which is performed no more than once a week, or even less frequently.
Basic exercises - those that involve the work of a large number of muscle fibers and the "big" in terms of volume muscle.For example, the basic exercises to pump the breasts are bench press and dips . For the back - deadlift , pull-ups on the bar and shrugs with a barbell . For the legs - squats and leg presses on the machine.Basic exercises involve parallel and multiple large muscle groups. Each of these large muscle groups associated with anatomically small muscles. In general , the effect of the base movement is very ambitious.
The opposite of the base are isolated exercises that involve the work of a small number of muscle fibers and the secondary "small" muscle.
Effect of basic exercises and can not be compared with the isolated , for example, a thrust block to the bottom, lifting dumbbells for biceps and such nonsense , which just takes constant novices.You go to any gym and you will always observe the same pattern : the smaller guy muscle , the harder it is " hammer " your muscles with all sorts of isolated exercises, naively believing that , for example, puffing with the tenacity to crossovers can be pumped pecs ! Brad and more! The overwhelming majority of young people are engaged in exactly this . They are enthusiastic and a gleam in the eyes of the throw all sorts of exercise equipment, perform 10-12 exercises per workout . As a result overtrain physically and mentally exhausting , and his muscles and his will. And then all leave the gym with a deep disappointment. So are any gym routine : some come , others are not getting the desired outcome for themselves , they leave.
The most annoying is that the boys are trained very , very hard . Each of the training takes place at the limit. That's hard work and would like to send in the right and proper course ! The effectiveness of training is not measured then , as a result .
You see, all these trainers, crossovers, and thrust blocks ( short, isolated exercises ) need only to those who already scored decently total body weight . And then comes the " undermining " of muscles and correcting minor flaws . Yet the Cubs and then engaged in " undermining " although they still fret absolutely nothing , except that the already sticking out in all directions, bones , this is a road to nowhere. And it is useless . Rather than cower , do bench presses and deadlifts , new polls " hollow " biceps. And if this is the dream to build muscle .It is impossible to develop any one part muscles, without affecting the whole body. If you dream of a mighty biceps , then read the following formula: make your biceps increased by 5 centimeters , you have to build up a total of about 12-15 pounds of lean body mass . And the curls will not help you with that. Between the growth of the biceps has a direct correlation with an increase in total muscle .Think about it . Do you really think that if, for example , your weight is 70 kilograms and you score 20 more - your biceps will remain the same ? No! Your biceps will grow by 5-7 inches . And this despite the fact that you do not do any of the curl !
Rusty has all the muscles . And for this it is necessary to swing the biggest muscle groups , which include the legs, buttocks , back and chest. They account for 2/3 of the total muscle mass . If you grow these muscle groups - will grow and all the rest.
Arrange for themselves priorities. Why have you come to the gym ? In order to pump up the muscles and gain muscle mass ? Or to their bones " erode "? I think you choose the first option. Then what you guys are doing ballet and rhythmic gymnastics at the gym ?
The key to success - in the daily growth of forces and , as a consequence , the daily increase in weight . And because you can only increase the basic training , the length of stay , good recovery , and, of course , well- prepared methodical program.
Our bodies - are permanent physiological processes . If you know the physiology - your path will be easy.The body does not need to try to deceive or somehow arrange for themselves. On the contrary , you just need to submit and accept the natural laws by which he lives ! That's it! All that you need , so it is right to send arms and using them to influence . No matter how smart you may be , you still will not be able to fight with the nature of the organism. There are clear laws to follow that you will succeed in the short term.
Gold set of rules :
Accept the truth is that if you want to , for example, to pump up the mighty hand - it does not mean that you need only to download them to the blackout . Understand between the amount of muscle and body weight there is a definite physiological dependence . Example, if you weigh 80 kg, you just can not have a hand of 50 centimeters. But if your weight around 110 kg - that it's real.
Muscles grow in proportion to the total muscle mass of the body. Therefore , your first task should be just that. If you go on the way back - you do not escalate decent muscles.
What would be a grueling workout or you spent and how many did not shed sweat , your weight will not grow if you do not increase the weight training .
The growth of the mass is proportional to the increase in strength.
Muscle strength and muscle mass , respectively, and grow only when the proper rest between workouts. Going to the gym , did not recover until the end , will not make you an ounce of muscle mass, which would have more weight you can not match . Therefore , exercise three times a week will not allow you to progress in a set of mass. For complete recovery between workouts to rest for at least 3-4 days.
The key to success - cycling loads. Only this technique will allow you to continually increase the strength of muscles and constantly gaining muscle mass.
The basis for a set of weight training should be only the basic exercises . Isolated exercises will throw you back just because 're simply wasting energy that you need in the main exercise.
The claim that the more " peck " muscle, the faster it grows , is the greatest error ! Muscle is to get just enough load to start the process of its growth. Nothing more, nothing less. If it will get more - this , on the contrary , will affect its growth negatively , as it will drain their biochemical resources , which in this case will not remain on its growth .
Muscle does not grow during training , and during the holidays.
Eating like a chicken , and you 'll be chicken ! Mass growth is only possible with a balanced and proper nutrition. To grow muscles need to eat much . Muscles are composed of proteins , so their growth needs protein. Protein - Muscle building material . Carbohydrates - our energy and strength.If you are accustomed to breakfast tea and a sandwich - you can not think about the growth of the masses! Breakfast - is the main meal of the day , as it sets the tone for the day. You should get a decent portion of protein , carbohydrates , fats, and minerals needed by the body. If the power is " student " , consisting of " Rollton " and the like - any technique , even the best, will not give a good result.
Proper technique + enough rest to recover + long and deep sleep (at least 8 hours per day) + natural and balanced diet = your success . http://www.strong-atlet.net
Sports equipment for practicing at home
Children's
sports complexes - is a step in the direction of the parents and the
healthy development of the competent organization of physical activity a
child with a young age . Sports - this is the child's need , be necessary for the development, change and becoming of interest. The
acquisition of such a complex to workout at home - this is a successful
investment of money in your child's future , not only in health but
also his life in general. For best performance , it is recommended to equip the sports corner additional sports equipment .Currently sporting goods market gives a wide choice of accessories for children's sports corner . The
beams , parallel bars , swings , ropes, and even a special children's
slides - all this can be acquired gradually , depending on the skills
that you are planning to further develop your child . For
example, if your child shows interest in basketball , you can buy a
small ring with a shield or wall boards , if you decide to develop
gymnastic skills.To begin playing sports and physical activity education experts recommend approximately one year. At
this stage, to build and maintain bone skeleton of the child , would be
sufficient set , which will include wall bars , swings, rope and
horizontal bar . Do not also forget about the safety of the child in such sports activities . Every
sports complex should be present gymnastic mats that will protect the
child from possible injury and to make sports safe and enjoyable.As soon as your child will grow and develop, it will change the needs and interests. At this time, you can think about to buy some extra ammo for the sport. Horizontal bar or wall gymnastic rings with the bar , will be a great addition to your home gym . Especially they will be useful for the boys , because the exercises on these shells strengthens the back muscles and arms. Bench press, will perform at home full training to strengthen the abdominal muscles .Currently,
children's sports complexes apartment type - is the ability of a small
child's room to make a complete home room, which will be the beginning
of a healthy lifestyle for your child. Currently, the sporting goods market a wide range of additional equipment for both sports complexes, and their bases. Maximum load some of them reaches 120 kg. This allows you to work out at home is not only the child, but his parents that have a positive impact on the whole family .Children's sports corner - it is a unique way to solve several problems. Strongly busy parents can now not worry about their leisure active children . Also
, with the ability to continuously expand and shall complete its sports
complex, he loses the fate of unwanted toys, from which the child grew
up, and which will now be easy to stand, and take up a lot of space. This
additional equipment like horizontal bar wall , will keep the complex
and the desire to exercise your child , at least until the age of
majority.We
can say that additional equipment and inventory for your sports angle
is not only a successful investment of money and a good buy for a few
years. It is also a permanent extension of the exercises. Basketball
ring for home workouts , bars and canopy for the press , make a simple
wall bars universal means of the child identified and the necessary
physical skills. The
correct choice of additional equipment for the children's complex ,
must be defined goals that puts your child in front of him . Optional equipment for the children's corner - making it relevant for all times.
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