Exercise properly to avoid injury

Exercise properly to avoid injury

Let’s find out some methods of bodybuilding properly to avoid injury and maximize the effectiveness of the exercise in the article below.

1. Always warm-up before starting the exercise

If your warm-up exercise is just a few steps away, or a few twists and turns or hunches, then you won’t get enough of it. The right method of bodybuilding always starts with warm-up exercises. This is a very important step before doing the following exercises and is especially necessary when you perform heavy exercises.

Warm-up exercises help wake your joints and muscles to start working more smoothly, help activate blood vessels, weak muscles and gradually increase body temperature to help you prepare for heavy exercises. more after that without cases of joint pain or sudden muscle strain.

2. Note to adjust the body shape when exercising at home

When practicing at home and without an instructor, you may make mistakes in your posture and may be the cause of your injury. When your body starts from the wrong position, you will have to use other muscles that are not part of the exercise, which will create an imbalance in the joints. This can lead to angina attacks, which can eventually damage your body.

To fix this, adjust your posture by looking in the mirror to correct yourself and focus on listening to the instructions. This not only helps avoid injury but also helps to adjust your posture and height.

3. Practice breathing properly when lifting weights

Breathing during exercise needs to be rhythmic and exaggerated so you don’t get exhausted quickly. Learning how to breathe properly when weights is also a way to reduce existing pain.

And of course, improper breathing can also cause new attacks. When doing light exercises, breathe regularly to the rhythm, one inhale and one gentle exhalation through the nose. When moving through heavy exercises, try to take a deep breath and slowly breathe from your nose. If the exercise is intense and fast, breathe slowly through your mouth.

4. Avoid overtraining

Nothing too much is good. Exercising properly requires you to know how to combine reasonable exercises in the right amount of time. Your body is not a machine and of course there is a risk of being injured if forced to work excessively. Stress, muscle pain or joint pain are injuries that occur more easily when you exercise too much.

Make sure you have at least 1 rest day a week to recover your body after hard workouts. You also need to arrange alternating light exercises, or at least do stretching exercises at the end of the workout. Otherwise, the injuries will take longer to recover.

5. Select the appropriate exercise

Not all exercises are suitable for your body and fitness. If you have a “standard” body shape, you should not do the average heavy exercises immediately, but you need to practice the exercises for basic posture first.

Or if your body is not healthy then you can not do the exercises that require long time. Listen to your body first and ask your instructor to find the best exercises to avoid unwanted injuries.

9 great benefits of fitness you should know

9 great benefits of fitness you should know

Fitness is currently a favorite and many people choose to exercise because it brings great benefits to the human body.

Burn more fat

According to the latest research published, bodybuilding will help people lose belly fat faster and more effectively than traditional exercise (walking, jogging …). Studies have shown that, while aerobic exercise burns both fat and muscle mass, bodybuilding almost completely burns fat.

Burn more calories

Do you know muscle mass determines most of your body’s metabolism? Therefore, bodybuilding helps you gain muscle, the more muscle you will burn, the more calories you will burn. Fitness exercises not only help you burn calories during exercise but even after stopping exercise, as soon as you brush your teeth, go to sleep, to check the message, you will still burn more energy and burn fat than usual.

When you feel physically healthy, you will always feel refreshed mentally. Fitness helps you practice perseverance, increase your confidence, the ability to overcome difficulties and challenge yourself.

Promote flexibility

Fitness exercises can improve the flexibility of the body as well as daily diet. The most important thing is that you must choose a training regime that is suitable and suitable for you.

Help strengthen bones

Exercise not only helps improve muscles but it also helps strengthen bones. When you work out, muscles work on bones and reflexively, bone cells respond by creating new bone cells. It is these new bone cells that will make bones stronger and stronger.

Normally, people often think that lifting weights will make the body more muscular. But the reality is not so, bodybuilding exercises usually only lose about 5-10% of strength, which limits muscle formation. With just moderate exercise and a healthy diet, you can have a fit and toned body.

Prevent joint pain

Fitness is an effective solution for the treatment and prevention of joint pain. Fitness exercises will keep the joints in place, limit stiffness and increase flexibility. Moderate and proper bodybuilding exercises will help maintain healthy bone and joint mass.

Help you run better

Healthy muscles mean running and exercising will be better. When exercising, these exercises will support body weight, maintain a good physique and improve the strength of limbs. Not only that, bodybuilding also increases the number and size of muscle fibers that burn calories, boosting performance.

Exercise is good for the heart

Numerous studies have shown that regular exercise with the ideal regime can improve heart health and blood fat levels effectively.

5 yoga exercises to help the body slim and beautiful

5 yoga exercises to help the body slim and beautiful

Yoga is a sport with many health benefits, for women, this sport also helps to increase the natural beauty, the body becomes slimmer. Just be patient with these 5 simple exercises below that will help you accomplish that.

1. Bend forward

With this posture, the 2nd round is strongly impacted to help you eliminate the excess fat accumulated in the hip.

Step 1: Two feet wide open with two feet, hands clasped from behind behind and put high to head.

Step 2: Slowly bend forward so that the face almost touches the floor, simultaneously combine to take a deep breath and hold the breath for a few seconds and then return to the original position.

2. Cross your fists

This posture directly affects the thigh muscles to help the legs are straight and firm. At the same time, this movement also helps blood flow to the brain more easily, relieve fatigue.

Step 1: Posture of standing with legs at shoulder, leaning, hands on floor, buttocks protruding.

Step 2: Take a deep breath and bring your right hand around to grab the left ankle.

3. Against the opposite leg

The benefit of this posture is that it helps to open blood vessels from the legs to the brain, directly affecting the thigh muscles and hips to help slim body.

Step 1: Lie down on your back with your hands on your sides

Step 2: Slowly bring your legs straight up. Combine deep breathing and hold the position for a few seconds and then return to the original position.

4. Stretching like fish swimming style

This position helps to clear blood vessels from the brain to the spinal cord, directly affecting the back, chest and thigh muscles.

Step 1: Lying on your stomach, with your legs straight back.

Step 2: Hands with the body along with breathing and lifting the chest up. Breathe out and return to the original position. Perform 5-6 beats.

5. Twist your body

This posture directly affects the group with thighs, waist and chest helps body develop more evenly.

Step 1: Stand straight, legs close together, hands clasped in front of chest.

Step 2: Slowly slouch, then lean to the left in combination with a deep breath, hold this position for a few seconds, then switch sides. Perform 4 times each side during a workout.

Top sport lose belly fat fastest

Top sport lose belly fat fastest

1. Badminton

Recently, badminton is also ranked among the most effective belly fat reduction sports today. This is a sport that is very popular with the women, the movements of running, supporting the bridge, throwing the ball, jumping high help the legs more solid, the hands are flexible and the abdominal muscles more supple. Only after a period of practice, surely you will see a noticeable change in your waist.

2. Jogging

Losing belly fat by jogging is the most popular and trusted way to lose weight. In just half an hour, a woman weighing 65kg will “burn” 570 kilo of calories. To effectively reduce belly fat by jogging you:

– Jog every morning and evening, about 30-45 minutes.

– Light jogging, does not need fast intensity but must focus on forward to create posture and force.

– Choose clothes that are comfortable and sweat-proof.

3. Aerobic

Aerobic exercise is also one of the most popular belly fat reduction sports today. This sport has up to 10 different “branches”, of which the aerobic type with the up and down moves is considered to be most effective. By constantly swapping your feet on a low platform, you can burn 310 – 410 kilos of calories in less than 45 minutes. However you should note:

– Should practice at least 5 aerobic sessions/week

– Do not forget to start before starting exercises to avoid muscle tension, cramps.

– Choose the exercises that suit your health

4. Swimming

You know not swimming is a sport that reduces belly fat is considered to have the most long-term effect. The movements during swimming have a direct effect on the muscles in the abdomen. In particular, regular swimming is also good for health, good for the vascular system, helps reduce belly fat and firm muscles effectively. And with only 45 minutes of swimming you have lost up to 600 kilo of calories.

5. Boxing

In addition to methods to lose weight by swimming and jogging or aerobic… you can also choose a sport to lose belly fat effectively Thai boxing. This is a sport that requires a lot of energy through strenuous activities such as kicking, punching and moving. Practicing this sport can help the body to consume energy up to 500 kilo calories per hour.

3 Swimming Workouts for Weight Loss

3 Swimming Workouts for Weight Loss

Swimming brings about a ton of benefits when it comes to getting in shape thanks to it’s low impact, highly aerobic in nature on the upper and the lower body and its mental and emotional benefits.

If you look for some fun workouts to lose weight, try these 3 swim workouts which are one of the most versatile and effective activities that are designed to torch fat and help you get fit. These 3 workouts feature a fair amount of kicking which is both fun and blast away fat quickly by burning energy.
Each workout features a warm-up set, a little pre-set to get nervous system fired up, and then a fat-blasting main set followed by a gentle warm-down to recovery.

Workout #1: High-intensity
This is a Tabata-inspired workout that is short on volume, but high on intensity to create a skyrocketing metabolic reaction.
Warm-up: 4×100s (on the last 25 of each 100 swim with your fists closed)
Pre-set: 4×25s descend effort from 50%-95%
Main set: 3 rounds with 10s rest between reps

  • 8×25s
  • 50s backstroke swim
    Warm down: 6×50s swim freestyle

Workout #2: The Swim-Kick Aerobic Combo
This activity use to crank up the aerobic level by using different variations of intervals and combos of swim/kick/pull. Alternating swim and kick will keep your heart rate up, toning your legs, and putting in serious yardage.
Depending on your ability, begin with 50s then gradually increase to 100s over time.
Warm-Up: 300s swim freestyle
Pre-set: 200 pull breathing every 3 strokes by 50 + 100 kick
Main set: 30×100 freestyle [2 reps swim – 1 rep kick] – 20s rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs] – 10 sec rest.

Workout #3: Vertical kicker’s delight
This workout feature vertical kicking within a descending effort ladder swim set which is a killer way to target your core and backside as well as mid-section.
Warm up: 200 swim freestyle + 8×25 swim in the smallest number of strokes possible (DPS) -15s rest at the end of each ength.
Pre set: 6×50 [25 swim, 25 kick] – 15 rest between rep
Main set: alternate swim and dolphin kick, 15 rest between reps

  • 5×100 swim (80% effort) – 30 vertical dolphin kick
  • 4×100 swim (85% effort) – 30 vertical dolphin kick
  • 3×100 swim (90% effort) – 30 vertical dolphin kick 2×100 swim (95% effort) – 30 vertical dolphin kick
  • 100 swim MAX EFFORT
    Warm down: 8×25 swim DPS – 20 rest between rep.

20 effective tips for weight loss (part 3)

20 effective tips for weight loss (part 3)

Avoid Sweetened Beverages

Sugary drinks are loaded with fructose, which can increase fat in the liver and make you gain belly fat. It is even worse than sugary foods because the brain process liquid calories different from solid ones which would make people to end up consuming too many calories and storing them as fat. Hence, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

Get Plenty of Restful Sleep

Sleep is important for health, especially when you want to loose weight. If people who don’t get enough sleep, they tend to gain more weight and belly fat. Study shows that women who slept less than five hours per night were likely to gain weight than those who slept seven hours or more per night.
In addition to enough sleeping, you must make sure sufficient quality of the sleep as low-quality sleep is equal to no sleep at all.

Track Your Food Intake and Exercise

It is obvious that consuming fewer calories than your body needs is the key strategy which has been shown to be beneficial for weight loss. Hence, should you need to loose weight, do keep a food diary or using an online food tracker or app to help you monitor your calorie intake. In addition, food-tracking tools will allow you to manage intake of protein, carbs, fiber, micronutrients and even exercise then advise to decrease/ increase them if the data shows any insufficient or over.

Eat Fatty Fish Regularly

Fatty fish are incredibly healthy which are rich in quality protein and omega-3 fats that protect you from disease and reduce visceral fat while fish oil supplements can significantly reduce liver and abdominal fat. You should aim to get 2–3 servings of fatty fish such as salmon, herring, sardines, mackerel and anchovies…per week to boost the weigh-losing process.

20 Effective Tips to Lose Belly Fat ( part 2)

20 Effective Tips to Lose Belly Fat ( part 2)

Don’t Stress Out

Stress can trigger the adrenal glands to produce cortisol which increase appetite and drive abdominal fat storage. Especially women who are curvy, tend to produce more cortisol in response to stress which make them gain belly fat even faster. 

The solution for that is simple enough, try to reduce your level of stress through engaging in pleasurable or physical activities such as yoga or meditation.

Quit eating Sugary Foods

Sugar contains fructose,excess consumption of sugar even healthier sugar like real honey can directly linked to chronic diseases such as heart disease, type 2 diabetes, obesity and fatty liver disease. Thus, keep yourself away from those sur

Do Cardio Exercise

Cardio exercise is one of many effective ways to improve your health and burn those extra calories. The amount of calories burnt is depend on the type of exercise mix, moderate-intensity or high-intensity; the duration of exercise as well as the frequency. A women postmenopausal can lose whole body fat when they practice for 300 minutes per week.

Cut Back on Carbs, Especially Refined Carbs

Reducing your carb intake to under 50g of carbs per day can be very beneficial for losing abdominal fat in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS). 

If you can’t follow a strict low-carb diet, you can simply replace refined carbs with unprocessed starchy carbs such as whole grains to improve metabolic health and reduce belly fat. 

Replace Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fats as its medium-chain fats may boost metabolism and decrease the amount of fat storage in response to high calorie intake. People consume coconut oil daily for 12 weeks instead of regular fats can lost an average of 1.1 inches (2.86 cm) from their waists without changing diets or exercise routines. 

Despite the fact that coconut oil is healthier, it is still high in calories, thus for the best result, take 2 tablespoons (30 ml) of coconut oil per day to boost the burning process. 

Perform Resistance Training 

Resistance training, also known as weight lifting is important for preserving and gaining muscle mass as well as losing belly fat. 

In fact, a combination of strength training and aerobic exercise can led to the greatest effect. But, be sure to practice under a personal trainer’s guidance so that you don’t damage your spiral and other body parts.

20 Effective Tips to Lose Belly Fat ( part 1)

20 Effective Tips to Lose Belly Fat ( part 1)

Belly fat is not only make you uncomfortable, look unplesant, but it is also seriously harmful. Belly fat can lead to type 2 diabetes, heart disease and other conditions.

If you are already aware of the risks and want to start losing those belly fat, these are several tips backed by scientific studies to help you.

Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food digestion and promotes weight loss by helping you feel full. It also decrease the number of calories that the body absorbs.

Research also found that every 10-gram increase in soluble fiber intake help decrease 3.7% of belly fat gain. So remember to consume foods rich in fibers every day such as flaxseed, Brussels sprouts, avocados, green leaves vegetable and blackberries.

Avoid Foods That Contain Trans Fats

Trans fatsare found in some margarines, spreads and packaged foods which linked to inflammation, heart disease, insulin resistance and a possibility of 33% abdominal fat gain.

Stay away from products that contain trans fats by reading carefully the ingredients labels to help reduce belly fat and protect your health.

Quit drinking Alcohol

Alcoholcan seriously harmful to your health and significantly increased risk of central obesity — especially, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size, even those who drank daily but averaged less than those who drank less frequently but more in totally would have less belly fat.

Plan a High-Protein Diet

If you haven’t already known, protein is an extremely important nutrient for weight control which raise metabolism, build muscle mass and increases the release of the hormone PYY that help in decreasing appetite and promoting fullness. Research showed that people follow diet with high protein intake tend to have less belly fat than those who follow low-protein intake. Food that rich in protein are meat, fish, eggs, dairy, whey protein or beans, etc.

Simple Tips for Fitness Success

Simple Tips for Fitness Success

We are so glad that you have taken a step toward getting in shape. You probably know that you couldn’t get a sculpted body from eating junk food and lying in front of TV all day; however, it is not hard either. If you want to start your journey to having a hot body, here are some tips to start with.

1. Exercise Daily

Exercise daily for at least an hour with moderate physical activity such as brisk walking, running, jogging, etc. Although if you’re looking to lose a few pounds, you should do a higher-level intensity workout. Just make sure to not get injured during workout. Remember that after working-out, your muscles might ache a bit or feel irritating, but that means your body is changing for the better. Also always stay hydrated, stretch and cool down after finishing, and eat foods rich in protein to keep building your muscles.

2. Eat Healthy

Rule number one is to stay away from sweets, no matter how bad you want as sugar does no good for your shape. A single candy might take a hour of exercise to burn. Fruits and vegetables are the best choice helping you feel full for up to 3 or 4 hours such as apples, bananas, avocados, etc. while green vegetables such as spinach and broccoli keep the digestive system clean and running. Also, stick to lean meats that full of protein and healthy nutrients like beef, turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives to help keep muscles fit and ready for workouts. In addition, break down your meal into smaller portions. Eating six small meals a day is better than three large meals as less food in your digestive system is easier to burn and more energy is used toward your exercise. Also, keeping track of calories and food intake will help in planning out the essential physical exercising to burn out all extra energy.

3. Get Enough Sleep

Getting enough eight-hour of sleep is crucial to recharge the body’s batteries for daily working tasks as well as exercise. In case, you happen to feel tired at any point after work, remember to take a small nap before exercising which will be more effective to burn that extra calories.

4. Stay Motivated

The most important key to getting in shape is to set goals and keep a positive mindset. If you stay positive, it is easier to push yourself to get that fit body you’ve always wanted.