We know how difficult it is sometimes to have the willpower to go to the gym. Either because it is away from home and we are too lazy to go or because we simply have no time. But that should not be an excuse for not doing exercise at least at our house. It is obviously not the same as going to the gym, but we'll see how well we can go, slowly noticing improvements.
I have items at home! What can I do as chest exercise?
Imagination to Power! With packages such as rice (1 kg.) or water bottles we can simulate a dumbbell, with the advantage that we can add more or less weight (we put more or less water as we do repetitions).
Still, making a small investment of less than 50 dollars, you can have a pair of dumbbells, two dollars weighted (to put in your ankles or wrists) and a rubber band. It will be more comfortable and help you improve more quickly and effectively.
Shall we begin?
Back at home
The human body has 3 large muscle groups:
* Pectoral * Dorsal (back) * Quadriceps (leg)
These are key and are the first ones that we must work.
Here I enclose 3 exercises you can do at home to work on these 3 muscle groups. For starters you can do 3 sets of 15 reps per exercise. Two days a week. With that, we harden a little, your body will burn more calories and this will positively impact our weight.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
I published another article by Andreu. In this case, it briefly explains how to exercise abdominal muscles correctly. Hope you like it. Abdominal exercises
Abdominal muscles training is subject to many myths and misconceptions (localized loss of fat in the abdomen by "abs" exercises and progressions less than ideal for training, etc. ..)
The use of machinery, belts and creams, etc.., In order to promote the development of abdominal muscles and reduce abdominal fat is a product of marketing and sales based on false beliefs and lack of a physiological reality.
Many people think of abdominal exercises as the "panacea" for the reduction of fat accumulated in the area. All this "seasoned" with proposals, machines and equipment have a small or no impact on the work of the area and boosted by television advertising. The reality is that the abdominal muscle training is done on many occasions, using an inappropriate methodology and misaligned objectives in relation to the real possibilities for improving this musculature.
Making a good workout for abs
There are many reasons for working the abdominal muscles but, unfortunately, the reality is that most people use these exercises for a purpose primarily esthetic, you want a "marked" abdominal and is thought to perform the best abdominal exercise to achieve this.
There are several reasons that could be invoked to justify the need for an nice belly get ripped abdominal conditioning, and are not esthetics, among other things, for doing abdominal exercises will not get cut the fat in that area and have a defined and visible abdominal muscles.
Clarifying that, the use of body fat does not depends on localized exercise of the involved area. Abdominal exercises are exercises localized, involving low energy expenditure.
The key to highlight abs: lose fat
Despite the need to tone abdominal muscles, be more convenient to achieve a loss of fat, aerobic exercise, which produce greater abdominal fat mobilization by the existence of more B-adrenergic receptors (stimulators) in the abdominal area, also follow a proper nutrition and eating habits and also, of course, work the abdominal muscles together with a general strengthening. General rules for exercising the abdominal muscles
To do exercises that strengthen abdominal muscles, you should follow these general rules: Flag abdominal
1. Provided that you exercise your abs, make sure your lumbar spine is supported on a suitable surface. 2. Avoid exercises that may be hurting the psoas or arching your back. 3. Do each exercise as slowly as possible.
In conclusion we would say that to cut the fat from the abdominal area so we can define this a little more muscle we:
* Taking care of our food. * Exercise general fitness. * Exercise aerobic-cardiovascular. * Perform abdominal.
Our proposal is this: 3 days a week, aerobic work. It can be:
* Run soft * Walk fast, uphill. * Rowing. * Bike. * Or any cardiovascular machine in a gym with (cross-trainer, elliptical ...)
A moderate intensity, about 30-40 minutes.
It is a medium intensity work where you really burn fat. If we combine this with a little work with weights and abdominal conducting get a belly smooth and well toned.
3 days a week doing sit-ups is more than enough. And as already noted there is no need to do a lot, but do them with quality. Between 30 and 100 in total (depending on your level) is more than enough.
Then we leave 3 videos to guide you and you may be able to exercise the abs correctly.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
In that letter informs us of how we exercise our abs efficiently. Hope you like it.
How do I exercise the abs?
Abdominal Exercises Many of us know what "costs" do abs. They are heavy, tired, tired, angry ... A few people like them. We said in a previous article that we had to do a lot, it was not necessary. Still, those who are overweight know that we make an abdominal is more expensive than for someone who is overweight. We also know that many people are not familiar with the technique (or knowledge, because of his physical condition prevented him be successful.). Surely many of you give me the right when you say you really have noticed on occasion cervical pain or discomfort in any part of the back when you are carrying out the abdominals. That means you're forcing too much the neck, instead of doing abdominal work that is what it is.
I'll give a little trick with the aim of improving the technique for doing sit-ups, and in your houses that you can practice without any problems. Just you need a small towel and a surface that allows you to be stretched without feeling any pain in his back. Above is aimed at overweight people or people who have never done sit-ups.
We put a video where you can see the movement. It is with the towel, but if a machine which tend to have almost all gyms and for working the abdominal body properly without notice any extra stress.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
Heatstroke during sports activities. I leave an article by Andreu. He speaks of heatstroke and is a very consistent theme in the times ahead.
The post is aimed at preventing heat stress when we do sports, but can be applied to everyday life too.
Remember that Andreu can design a personalized exercise program for weight loss for you.
Hope you like it!
How to prevent heatstroke
Now arriving on hot days many people are preparing to go to the beach with a little less weight and is released to exercise. One of the most common practices is to go running, walking or cycling. Within minutes feel like the temperature rises and we should take some precautions.
Although the human body is an almost perfect machine when it comes to regulation of body heat in hot or very cold days the mixture of heat and exercise can saturate this capacity and we can lead to dehydration, muscle cramps and heat stroke, which is a major medical emergencies.
The best defense against heat is physically fit to accompany the few simple steps, follow them and you're away from the "hot issues".
1. Drink before, during and after exercise. Half a glass of water before enough. Although you are not thirsty. 2. Try to replace fluids that you lose about a half-drunk glass of water every 15-20 minutes. 3. It replenishes lost electrolytes with sports drinks. 4. Avoid very sugary drinks, the body needs much time to assimilate. 5. Exercise in the cooler hours of the day. 6. If possible change your place of training to locations covered and well ventilated. 7. Use cotton clothes and better colored.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
Biceps stretch as usual, this is an article by Andreu. In it, he explains the importance of a good stretch before exercise. As you know, Andreu you can design an exercise plan to lose weight as if groan to your page. Hope you like!
Stretching prior to the pectoral excersises
Before a workout or training whatever, it is always advisable to heat gradually so that the body adjusts gradually to the efforts made and then a step to avoid possible injury. But if it's important before, not less so is the later. What should we do once we've finished exercising? Then do a good stretch.
When we exercise, our body's muscle fibers contract (either eccentric or concentric) and is due to the contraction that can generate force. Now, when we finished our session we worked muscles that have just entered into and through the back stretch to its natural position. If stretching exercises will not make, our muscles would overloading, and would suffer high risks of tendonitis, an elongation, a muscle tear ... Benefits of Stretching
* Prevent injuries such as pulls. * Reduce muscle tension and makes the body feel more relaxed. * Help coordination by allowing freer movement and easier. * Increases range of motion. * Helps muscle recovery after exercise. * Increases the elasticity of muscle and tendon. * Aids circulation to create some vasodilation
In the following pictures you can see how to stretch the biceps and pectoral:
Want to try out a diet program that I highly recommend, than Click Here! for more information.
I leave an article of Andreu. He can advise you, while designing a personalized exercise plan to help you in your weight loss (or to achieve the goals that you propose to yourself).
You know what things we do wrong at the gym? Andreu explains:
What are we doing wrong in the gym?
Many people go to the gym and not get the expected results. At first probably notice a marked improvement but later find themselves stuck and do not know very well why. Here are some of the reasons why this may happen:
10 Common Mistakes
1. Drink some water. It is necessary to drink before, during and after exercise. The body is well hydrated if not, does not perform at peak levels. 2. Feed sparingly. When we sport our body burns more energy and therefore we also asked for more food. It is important to eat something before exercise (fruit, some chocolate ...) and try to do 5 meals a day. 3. Overdressing during exercise. Many people believe that when you sweat more, lose weight. This is completely wrong. If you sweat excessively and become dehydrated our low performance. 4. Not following a workout. You must have a plan your workouts. Well trained in a balanced way and not overtraining. 5. Not respecting the holidays. Is linked to the previous point. The body improves and note the benefits of sport, when you rest. You have to know listen to the body and rest when we ask. 6. Train a muscle injury. The body is wise. It warns us ahead of any problem. If we notice a pain, a prick or discomfort in our body it is best to stop. 7. Perform abdominal with straight legs. For an abdominal is effective and safe, you always run it with your knees slightly bent, if you are running with straight legs only hurt your spine and also the efforts made by the abdominals will be lower. 8. Pedaling with a bicycle saddle too low. If you pedal the bicycle saddle too low you can seriously damage your knees and cause injury. The proper seat height is one in which the legs are almost straight in each pedal having a toe resting on the pedal. 9. Avoid exercise during menstruation. Moderate physical activity during menstruation, will help combat menstrual tension, improve circulation and will retain less fluid. 10. Obligation to do physical exercise. This is like studying. If one has no desire for more hours that pass in front of the book will not learn anything. The sport has to be pleasurable. An activity to improve our health. Surely among all sports and physical exercises that exist are those you like best and more closely match your needs.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
As you know, Andreu is dedicated to design training plans for people who want to exercise. In this case, Andreu has written an article on the benefits of exercising with a friend. He also sent us some videos where he explains some simple exercises. Andreu If you want to design a personalized plan not hesitate to enter www.estarenforma.net. I step article Two better than one
Among many of the excuses that we get to play sports is not having to go it alone or lonely. Many people (especially girls) who do not like going to the gym alone or did not dare take a walk or "sports" if it is in someone's company. So for many, having an activity partner makes us more active and do some exercise.
Being two people and without any material we have a wide range of opportunities to train and harden a little body.
We can strengthen our arms, shoulders, legs, buttocks ... A myriad of exercises to get no excuses to have a healthier body. Always remember that before you get to exercise need to warm up well, and after the session is necessary to stretch and recover better and avoid injuries.
Want to try out a diet program that I highly recommend, than Click Here! for more information.
