Exercises with additional weights

Exercises with additional weights
Do you want to burn fat in problem areas, to tighten the stomach or make wider shoulders? No matter you are a man or a woman.

Exercises with additional weights

This complex is suitable enough trained, trained people, for beginners it can be heavy. It is desirable to perform exercises 3-6 times a week for 30-40 minutes.
Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.

This complex is suitable enough trained, trained people, for beginners it can be heavy. It is desirable to perform exercises 3-6 times a week for 30-40 minutes. Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.

Lunges forward

Effective exercise for the thighs and buttocks. If you execute it with the weights in your hands, it will further strengthen the load on the lower abdomen and waist area. And if his hands still and do motion, strengthen muscles, shoulders and back. Stand with your feet hip width, hands with dumbbells omitted along the body. Shoulders straighten see in front of you, do not lower your head. Make a rather wide step forward. Squat, bending both legs. Knee legs left behind, point to the floor. Sock advanced forward leg must stay ahead of the knee. At the same time lift the arms with dumbbells to your shoulders (palms "look" forward). Men can complicate exercise - lifting the arms with dumbbells to your shoulders, then straighten them up. This will add to the burden on the shoulders.

Lifting the legs to the side

Lead feet a good way to tone the muscles of the thighs. Weights in his hands make us put more effort to keep the balance, and it improves the waist. Arm movements will add to the burden on the shoulders and stomach.

Stand up for the previous exercise. Take one leg severely in the direction of not turning up sock. Lift it as high as possible. For the stability of the supporting leg slightly bent and distribute body weight across the foot (do not try to stand on the toes!). You may want to complicate exercise while diverting leg lift dumbbells to the sides to shoulder level. Squats with legs wide apart (plies) - an effective way to strengthen the muscles of the buttocks and inner thighs. Because of the complication in the hands of the need to make greater efforts to keep balance, so that the best stomach tightened. If you move your hands to increase the load on the muscles of the chest.

Widely arrange legs expand socks in hand, lift the arms with dumbbells in front of you at chest level (palms should be facing each other). Squat, keeping knees inside. Sinking down, divorce hands with dumbbells in hand, setting the stage for the elbows slightly behind and rounding them up so that the hand behind his back is not wrapped. If you do not have the strength to perform well all the repetition, as you can do, the other squat work out, his arms along the body. Perform 3-4 sets of 12 times.

Elbow - to the chest

Exercise for working out the muscles thighs, buttocks and abdomen.

Stand with your feet shoulder width apart. Hands with dumbbells bend and lift the shoulders. Alternately lift your knees to your elbows (knee does not send one elbow, and in the middle between them).

Do 3-5 sets of 20 times (10 times each leg).

Lifting the heel

Exercise for the back of the thigh.

 Gymnastics posture stick to 10 exercises for the back, legs and press
Stand facing the chair, slightly lean, lean back in his hands. Hold a dumbbell between the thigh and shin of one leg. Bends that leg back, trying to raise the heel as high as possible. Next knee is not a conclusion, end the movement at the level of the supporting leg. Do not move the lower back during the exercise, keep your stomach in, and tense.

Do 10-15 reps and switch legs. Perform 3-4 sets.

Crossing in front of chest

This is an exercise for the muscles of the chest and back is particularly useful for women. Men can replace it with pushups.

Stand up straight, bend your hands with dumbbells in front of you. Palms "look" down, knuckles touching. Spread the elbows to the sides, leads them behind his back, and much straightening (but so that the brush is not left behind). Thus it is necessary to reduce the power of the blade. Again, bend your arms and connect them so that the brush has reached one hand up to the elbow the other. Then flatten.

Repeat 10-12 times, making sure that the top provided alternately one or the other hand.

Do 3-4 sets.

Let Me Tell You About Diarrhea

Stomach enlightened person has the best quality of good heart - sensitivity and appreciation, says Alexander Pushkin.

Let Me Tell You About Diarrhea

With this feature it is familiar, perhaps, anyone who has ever in my life was about to settle down in the toilet. It happens that the stomach claimed uninvited guests - bacteria malicious. Before kick out "troublemakers", we shall understand who invited them here and why they behave disgracefully.

Word our expert, Professor, Department of Medical and Social Expertise and outpatient therapy First MGMU them. Alexey Sechenov Bueverovu. Pathogenic bacteria enter the body through the mouth, often with products less fluids. And not just dirty, poorly washed vegetables and fruits. If in a warm place to leave the food, the bacteria multiply rapidly, even in high quality and fresh foods: in creams for cakes and pastries, salad dressings, in dairy products, in dishes cooked the day before and reheated before serving. Once in the mouth, they penetrate through the esophagus into the stomach, and for some time there are delayed, manifesting itself by the following features.

Abdominal distention
It is due to the fact that actively proliferating intestinal bacteria begin to produce gases. Reproduction of bacteria in the gut of the patient - this is their way to survive. When the bacteria a little a person is healthy: pathogens are destroyed by our own micro flora. The intestine under the influence of gas begins to swell, its walls stretch, and now the patient feels bloating, distension in the abdomen.

Sickness

It reflects the intoxication of the organism that is poisoning his poisons, which develop bacteria trapped in the body with poorly washed or lying long products. The toxins are absorbed into the blood, due to this irritated center in the brain, which are responsible for nausea. Pronounced poisoning vomiting occurs as the body tries to get rid of foreign material, which got him.

Spasm
The next stage of the disease the chaotic contraction of smooth muscles in the intestinal wall. This is also a reaction to the toxins that disrupt the nerve impulses in the intestinal wall. Gut should be reduced from front to back and top to bottom, pushing the digested food. And in violation of nerve conduction intestine begins to contract erratically, causing spasms.

Diarrhea
Finally, the most important symptom of food poisoning diarrhea, it is diarrhea. This is also a defensive reaction. With diarrhea, he tries to get rid of toxins. Massive diarrhea is dangerous. It leads to dehydration, and hence to loss of fluids and salts, which can lead to disruption of the blood. This, in turn, entails a violation of the heart rate, because the heart needs a certain ratio of potassium and magnesium. Wait until the diarrhea will pass by itself, in any case, is not necessary.

By the way
Viral Diarrhea typically occurs without heat or with a very slight increase. Pass it quickly within 12 hours and rarely lasts for several days. When bacterial diarrhea in the patient's serious symptoms fever, abdominal pain, cramping, stool with mucus or blood.

Magnetic Therapy Increases The Mobility of Joints

Magneto therapy is a method of physical therapy, which uses a magnetic field on the human body in order to treat and prevent various diseases.

Magnetic Therapy Increases The Mobility of Joints

In the CIS, magnetic recognized and widely used in various medical institutions. In the US, the healing properties of magnetic therapy are considered to be unproven, so any advertising and sale of magnets as medical devices is prohibited. Local magnetic therapy involves the action of magnetic fields on some parts of the human body (e.g. finger joints) overall, the entire body with the aim of restorative effect. 5-10 minutes exposure time for one area of the body by magnetic fields at the first proceedings, and 20 minutes in subsequent. The most pronounced biological effects have pulsed magnetic fields, then the variables and only then - the constant, shown by numerous clinical studies. 15-20 procedures is usually treated.

In the middle of the twentieth century it has been given the scientific explanation of the therapeutic properties of magnetic fields. Under the influence of changing the permeability of cell membranes and stimulation of metabolism occurs in the intracellular and interstitial fluids. The effects of magnetic therapy: normalization of sleep, pain relief, increased joint mobility, normalization of temperature, lower blood pressure, normalize blood sugar levels. Magnetic therapy is not addictive and does not produce side effects, it is not painful and it can be used even during exacerbations.

In the XVIII century in Russia it was published a book in which, along with widespread while herbal medicine is mentioned attachment to the harassing place magnetite that is a kind of magnetic. 6-8 cm is the depth of the impact of running a pulsed field on the human body during the treatment of the spine. Magnetic therapy is contra-indications: pregnancy and is oncology, and pathology of tuberculosis blood clotting, arrhythmias and angina pectoris. Egyptian Queen Cleopatra wore magnetic jewelry to slow down the aging process.

5 main principles of recovery after exercise

Recovering from hard training necessary for the formation of a strong body process. Proper nutrition and a good lesson plan do not help if neglected literate rest. It was during it and grow your muscles, so it is not surprising why the permanent load does not bring nothing but pain and fatigue. From this material you will learn about the five main principles of recovery, guided by which you will soon see the result.

5 main principles of recovery after exercise

1.
Hitch. One of the main conditions for the rapid restoration of a hitch. Unfortunately, many people ignore it as a warm-up. Hence, the effect of accumulated fatigue and poor muscle response to exercise. So, at the end of the workout Take care to bring your heart rate back to normal. Best suited low-intensity exercise: jogging, or a slow ride on a stationary bike.

2.
Water. The more active was your workout, the more electrolytes you've lost. The easiest way to restore the water salt balance can be a glass of water with lemon juice not necessarily to splurge on expensive sports drinks.   

3.
Meals after school. Probably already we are well aware of what to eat for forty minutes after the workout. If your goal to reduce body weight, stop for a protein snack. If, on the contrary, seek to increase muscle mass, combine carbohydrates and proteins. However, any food after exercise will facilitate adequate recovery. Ignoring his needs, you just increase the time for recreation.

4.
Statics. Do not neglect exercise in the statics. They, like many other loads, where the weight of your own body is used, allow the body to adapt easier to the more difficult exercises. Follow the two-minute standard bar at the end of practice and the next will take place for you is much easier.   

5.
Bonus. More recently, scientists General Chemical State Laboratory, Greece, found that tomato juice is almost the best reducing muscle after exercise of any complexity. It provides the body with important nutrients. In addition, in tomato contains a large amount of antioxidants that reduce oxidative damage to cells that occurs after an athlete training.