If you feel too discouraged to the absence of any changes in your body long after the trouble of exercise , Vbusak the expertise of long military exercises , but before you start , you'll learn some important rules and put it in mind to get amazing results .
1 ) The importance of physical training.
2) the importance of nutrition and manner .
3 ) exercises the heart and blood vessels.
4 ) The importance of rest after exercise .
5 ) the importance of different kinds of expansion ( up, down, superficial, balancing the body ) It helps in reducing the risk , and increase blood flow , agility and rapid reaction during training.
After putting everything into account you do the following steps :
1 ) Make sure you warm up first by jumping in place or jump rope or ride a bike for 5 minutes.
2) Make endurance exercises ( repeated 13 times a day ) and power (between 6 - 10 times ) , Vtmarenat the endurance helps muscle harmony and strength exercises you magnify the size of the muscle .
3) Do you think that you can perform 50 pressure ? Pressure generally helps to increase the durability, order not difficult matter you can do between 6 - 10 strokes per day , it is possible to perform the pressure in different ways and at different places of the body , such as exercise on one side (raise one hand and with the foot opposite) , it is possible also put sand bags on the back , some books , or anything that has weight.
4) Proper nutrition is very important in building muscle and maintain fitness , there must be availability of calories required, and to find out the number of calories required per day , use anti following (6.95 X weight body + 679) gives the number of calories you burn a day , and then Baksmtha 1.7 to give the quantity to be compensated calories.
5 ) You'll eat all kinds of grains, lean meat , fruits and vegetables and drink plenty of water , eat healthy fats such as olive oil , fish , nuts, and linseed oil , and remember to stay away from saturated fats and unsaturated because they reduce the life and increase body fat.
6 ) Remember to do exercises the heart and blood vessels as they help to raise the rate of breathing and increased heart rate , but must be performed carefully and specific time does not exceed 30 minutes per day and the best in the days free from any exercises , the most appropriate way for her performance cycling but sprinting great distances better stages .
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