Training and Exercise

Performing stretching exercises before training can help prevent injuries
Preparation of the joints and muscles Ucichochm training can protect you from injury, especially if the muscles or joints in the body too stiff.

Stretching exercises contribute to a balanced posture.
Making flexibility exercises regularly will keep the right muscles so tense posture will be maintained. And created a situation in which certain muscles are tight and tense all the time without Aizonm.

Stretching exercises to increase range of motion in joints
Greater range of motion will increase your balance, something to keep you fit for traffic will reduce your chances of falls – particularly golden age.

Stretching exercises to improve circulation
Flexibility exercises improve muscle blood flow that can lead to improved faster recovery after minor injuries in the muscle (as happens sometimes after strength training trees).

Stretching exercises to improve body flexibility
Flexible muscles and increase the body’s ability to perform everyday tasks. Tasks such as lifting objects, tying shoes lace and even running to the bus station are tasks that can be easier to perform after training flexibility.

Before you begin:

Perform warm-up prior to stretching is easy
When performing flexibility exercises cold muscles increases the risk of injury. Perform warm-up before making slight tension, mild walking, jumping lightly in place, Nypnufim hands so easy. The best time to stretch is after a workout, because after the muscles warm and ready to practice more to the tension.

Stay motionless
Mobility while stretching can cause small shreds muscle. These tears leave small scars in the muscle when it heals, causing the muscle to be more rigid, less flexible and increased tendency to pain.

Do not touch the pain
You should feel thetension in the muscle during the stretch, but if you feel pain, too much a sign below the muscle. Returned to the point where you feel the tension without pain stay there for 30-60 seconds.

Secret: free breathing and relaxation
Do not stop the Neshimatachach while performing flexibility exercises, breathe freely

How long stay hoax?
Muscle flexibility is a process that takes time. Stay stretched at least 30 seconds to 60 seconds for tense muscles or problematic areas, and then repeat the stretch for the other side of the body. For most muscle groups in one stretch enough if you hold a stretch long enough.

Order
Let’s start with large muscle groups, focused on the thigh muscle, muscle twins, waist and lower back, neck and shoulder muscles also stretched and joints where you use your daily routine at work or in training.

Before or after training?
Stretching before exercise is not helpful, but not harmful. Extreme inflexibility inevitably leads to traffic restrictions in that case should invest in tension after practice.

It is well known and regrettable is that one of the weak points in women is the butt. Are the lucky few who butt up, solid trim. Indeed buttocks “fallen” is not exactly a charming play, but instead of looking for excuses or blame, we should move an ‘ass and get in shape. Otherwise, small gathering at the butt standing up will not help “lift” it …

“We were strong, up, trim not only adds aesthetic good feeling, beyond that, buttocks and also such an important role in the health aspect – is dramatically improves athletic ability and prevents unnecessary back pain. Therefore, it is important to the reinforcement design,” explains Tammy Keyes, director of professional networking clubs Great Shape, “when there is little fat over the muscles, just less saturated fat diet combined with exercise and burning fat and strengthening design work muscle mass, give the appearance ideal butt woman interested in him.”

Bottom consists of three parts that include three muscles: Gluteus maximus – responsible for the raid thigh (leg sending back) round out the medium buttocks muscles responsible for the removal of the little one hip (sending foot away) and are used in rotation pelvic stabilizer. When we talk on the backside, it is important not only treat but also the reverse side of the upper thigh. There are generally two types of exercises to achieve aesthetic results and functionality: integrators muscle isolated muscle groups.

Stage of muscle groups: exercises designed for big buttocks together femoris muscles.
Recommended exercises: Skoot (exercise to strengthen the front bottom and back of thigh). Also, exercise improves your posture, due to the involvement raises the back), lunge forward, knelt behind her, Skoot on one foot, up a step, Skoot jump (explosive power). What exercises recommended by a professional inspection, which will guide a guide for making correct and safe technique.

Isolating muscle: Buttocks exercises designed to focus on large muscle prime mover.
Recommended exercises: six posture hip raid, raid hip with knee bent six posture, hip raid on the ball when a large stomach, hip raid gym with a specific device. Be sure to perform right, loading (weights, rubber bands), full range of motion.

Number of exercises, for example:

Gluteus maximus muscle primary motivation:

Six stance. Placed under the knees and hip, hands straight below your shoulders. Collection in the abdomen. Have a straight leg raise to the level of the pelvis and lower back in a controlled manner aunt. It is important to note the joint working hip and trunk is stable and held., Beware arching your back every time the leg is locking elbows. Also, be sure to distribute the weight comfortably, and four handles mattress.
That position has to bend his knee to 90 degrees lower and raise the leg in the bent. This work will allow greater focus on the buttocks. Stretching is recommended at the end: lie on your back, lift your knees to her chest and hold. Meisharim one leg gently to the chest and hold on because at least 20 seconds. There is no extra pressure. Exchange feet.

Combination of muscle groups:

Standing hip width apart, legs straight, without locking knees, stomach tucked inside. Sitting down when weight is transferred back as that sit on a chair (Skoot). Take off your knees back erect. To have the rise and fall at a rate to control. Basin should be maintained in a neutral (not collapse at immigration), all go a long held throughout the exercise. Do not move the weight forward onto your knees while bending, but back with a round basin. Tail bone back. Recession: wide (second standing ballet) and rotating the hip joints out. Bending the knee raid, an exercise known as – discrimination and client die. Great exercise and loading less on your knees and back.
Combines simple and easy and aerobic work. Up and down two steps when the leg is also a habit that costs coming down, face to the step also declining. To replace all ten repetitions feet. You can also go and try to keep my balance. If difficult, then you should start with one step.