There was a long time I have not been exercising. I feel that my country is the endurance and the descent, I get tired easily. This is not a good sign. I tried some Tai Chi exercise after work. However, it seems that I can not continue. I train regularly. I jogged 3 days a week for a period of not less than 5 km. In addition I had Tai Chi classes twice a week. But now, because of the busy professional life and my favorite show in Korean television at night, and I barely practice.
Recently, I came across a very interesting idea called 30 days to success. How it works is that, say you want to start a new habit for example jogging for a period of at least 3 times a week. I thought that some temporary activities. You do the test for 30 days. After 30 days, you no longer need to continue this.
I think it is human nature that whenever we need to change our daily habits, it seems very difficult for us to make a fresh start. We feel overwhelmed when we think that we must continue to do so for the rest of our lives. Get fed and we did not even make a new start. But if we think that this change is only temporary, and it becomes difficult not to us. In any case, after 30 days, we will be able to return to our normal daily lives.
This happens after several days of trial -30, and will become a habit for us, and it will be easier for us to continue to maintain this habit. This is a powerful way to improve our lives.
I'll try with 15 minutes of daily exercise to test simple tai chi for 30 days.
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Monday, September 17, 2012
20 Home time outside of work
If you are busy, can not get up early morning or have no time for sport just follow this 20 minute home work out to stay healthy and fit.
1) Jog: in one place for 3 minutes
2) jumps: 25 reps
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches: 15 reps
Lie on your back with knees bent. Put your hands behind your head with elbows out. Support your neck with your hands. Keep your neck in a straight line with your spine. Elastic belt for raising the upper torso of the mat. Lower yourself until the back of your shoulders touches the mat.
Muscles worked: rectus abdominals
4) Hip Bridges: 10 repeats
Lie on your back. Hands at a 90 degree angle from the floor, lift your body off the floor to form a straight line, which is a sort of bridge from shoulders to knees. Would position the table in your hands ... The legs and feet of the table and your upper body on your knees and surface. Hold this position for two seconds. Put pressure on your gluteus (butt muscles) and then lower yourself.
Muscles worked: lower back, hamstrings and glutes.
5) Step - even 1 minute
You will need to step to this end.
Muscles worked: hamstrings, glutes, quards.
6) reverse crunches: 15 reps
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees toward your head, even a little hips off the ground. This position for a second and then lower your knees.
Muscles worked: lower abs and أبليقوس.
Mountaineers 7): 1 minute
On hands and knees and lift your knees like a starting block hostility. Run in that position, and support your upper body with the palms. Keep your back straight.
Muscles worked: triceps, delts, glutes, hamstrings and quards, and legs.
8) pay - UPS: 15 reps
Muscles worked: triceps, deltoids, armor.
9) random directions: 1 minute
Stand up straight. Now, down to crouch position. Go immediately to your legs and back directly on your toes in a push-up position, jump to pull legs from time to time on his chest, and the pole position, then stand up straight,
Muscles worked: arms, legs, chest and lower back.
Refresh yourself by walking around, and heart rate until the return begins to stretch normal.
There is a need to rest minutes in practice. Is very important. Do not hold your breath. Drink water during workouts. This exercise covers the entire body, and improves the efficiency of the heart and blood vessels and tones and strengthens the body.
1) Jog: in one place for 3 minutes
2) jumps: 25 reps
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches: 15 reps
Lie on your back with knees bent. Put your hands behind your head with elbows out. Support your neck with your hands. Keep your neck in a straight line with your spine. Elastic belt for raising the upper torso of the mat. Lower yourself until the back of your shoulders touches the mat.
Muscles worked: rectus abdominals
4) Hip Bridges: 10 repeats
Lie on your back. Hands at a 90 degree angle from the floor, lift your body off the floor to form a straight line, which is a sort of bridge from shoulders to knees. Would position the table in your hands ... The legs and feet of the table and your upper body on your knees and surface. Hold this position for two seconds. Put pressure on your gluteus (butt muscles) and then lower yourself.
Muscles worked: lower back, hamstrings and glutes.
5) Step - even 1 minute
You will need to step to this end.
Muscles worked: hamstrings, glutes, quards.
6) reverse crunches: 15 reps
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees toward your head, even a little hips off the ground. This position for a second and then lower your knees.
Muscles worked: lower abs and أبليقوس.
Mountaineers 7): 1 minute
On hands and knees and lift your knees like a starting block hostility. Run in that position, and support your upper body with the palms. Keep your back straight.
Muscles worked: triceps, delts, glutes, hamstrings and quards, and legs.
8) pay - UPS: 15 reps
Muscles worked: triceps, deltoids, armor.
9) random directions: 1 minute
Stand up straight. Now, down to crouch position. Go immediately to your legs and back directly on your toes in a push-up position, jump to pull legs from time to time on his chest, and the pole position, then stand up straight,
Muscles worked: arms, legs, chest and lower back.
Refresh yourself by walking around, and heart rate until the return begins to stretch normal.
There is a need to rest minutes in practice. Is very important. Do not hold your breath. Drink water during workouts. This exercise covers the entire body, and improves the efficiency of the heart and blood vessels and tones and strengthens the body.
Saturday, August 18, 2012
5 Great Tips on Exercise
Misconceptions prevented you begin to exercise an exercise program? Eliminate confusion and to allow the exercise of these tips to improve your workout routine. We hope to prevent another such myth is a common practice, and mistakes and misunderstandings you work on.
1. Common mistake: do not set goals. Do you exercise without a clear goal in mind? The existence of a clear goal set is a critical step in the success of the exercise and weight loss. It will track the progress of your magazine to help ensure you see your improvements, will help motivate you and help you achieve your ultimate goal.
2. A common misconception: No pain, no gain. Pain is the body's way that lets you know there's something wrong. Do not ignore it. When overriding practice and test yourself, you will encounter physical discomfort and need to overcome it. An example of this is the training for a marathon. It is important to have a "basic training" before getting into the advance training. Base for the development of training and getting ready for an intense workout. You must learn to "read" your body. Breathing is heavy because you pay your body or it can be the beginning of a heart attack. Exercise is important. Do it right and you can do for the rest of your life.
It is natural for you to hurt after exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercises. May cause permanent damage to the tendons and muscles long and ligaments if you work while you are in pain, without allowing enough rest time to heal. You may find yourself subjected to continuous pain and long term if you do, which means that you will not be able to exercise.
If you wake up in the morning, after practice and could barely get out of your aching body out of bed because all evil, you will be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.
3. Common misconception sacrifice quality for quantity. When you are ready to increase the number of representatives from the exercise of certain and strengthen the muscles of the interview, instead of forcing you to do a little more each time you try to reduce the number of representatives within the group, but increase the number of groups. In addition, you retire to your number of representatives of half of the usual, but in addition to other two groups. You will feel less tired and will be able to gain strength in fast-twitch muscles of your.
4. Common myth: Weight training makes women bulky. And weightlifting for women to build muscle and burn fat and increase metabolism, not build mass. Women do not produce enough testosterone to build muscle mass the way men do.
5. Common mistake: more emphasis on strengths. Should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work on this area one day a week.
Be smart about how exercise is a long way. It is important to have a healthy body to get there and start practicing today.
1. Common mistake: do not set goals. Do you exercise without a clear goal in mind? The existence of a clear goal set is a critical step in the success of the exercise and weight loss. It will track the progress of your magazine to help ensure you see your improvements, will help motivate you and help you achieve your ultimate goal.
2. A common misconception: No pain, no gain. Pain is the body's way that lets you know there's something wrong. Do not ignore it. When overriding practice and test yourself, you will encounter physical discomfort and need to overcome it. An example of this is the training for a marathon. It is important to have a "basic training" before getting into the advance training. Base for the development of training and getting ready for an intense workout. You must learn to "read" your body. Breathing is heavy because you pay your body or it can be the beginning of a heart attack. Exercise is important. Do it right and you can do for the rest of your life.
It is natural for you to hurt after exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercises. May cause permanent damage to the tendons and muscles long and ligaments if you work while you are in pain, without allowing enough rest time to heal. You may find yourself subjected to continuous pain and long term if you do, which means that you will not be able to exercise.
If you wake up in the morning, after practice and could barely get out of your aching body out of bed because all evil, you will be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.
3. Common misconception sacrifice quality for quantity. When you are ready to increase the number of representatives from the exercise of certain and strengthen the muscles of the interview, instead of forcing you to do a little more each time you try to reduce the number of representatives within the group, but increase the number of groups. In addition, you retire to your number of representatives of half of the usual, but in addition to other two groups. You will feel less tired and will be able to gain strength in fast-twitch muscles of your.
4. Common myth: Weight training makes women bulky. And weightlifting for women to build muscle and burn fat and increase metabolism, not build mass. Women do not produce enough testosterone to build muscle mass the way men do.
5. Common mistake: more emphasis on strengths. Should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work on this area one day a week.
Be smart about how exercise is a long way. It is important to have a healthy body to get there and start practicing today.
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