If some years ago, we heard the word Zumba, or the word spinning, you stared spellbound our party and we were trying to figure out what he wants to tell us. If not, we hear the word Electro likely would be to think that this is ... EEG. Now these words have entered our daily vocabulary and even a small child can ask will answer you that this exercise methods.  



We present today what is and offers every kind of these gymnastic in the human body. The Zumba, Yoga, the yogi Powers, addressed to the great mass of the world and anyone can be exercised.

punch

The Zumba is an aerobic form of exercise inspired by Latin rhythms, combining easy dance moves and steps simultaneously burning calories and soul. It is a mix of fitness and dance.

He first appeared in Colombia in the mid-90s with inspiration choreographer Beto, while in recent years is the most successful way of fitness. Open to all regardless of gender, age and physical condition.

In Greece it has appeared about four years, but the last two years the world's interest has soared. What makes Zoumpa special is that it combines fitness with fun. The continued high rate keeps the tension throughout the duration of the program, while the originality maintain the interest of the participants.

YOGA- POWER YOGA

Another way is the fitness Yoga method, which has developed into various forms of Power, Hot u. This ancient Indian science that with the passage of time has evolved into a comprehensive wellness system and improving fitness.

It consists of a series of postures and movements of the body, in order to obtain organic and mental relaxation. The name comes from the Sanskrit root «yug» which means union, meeting, communication, completion, implementation. It combines breathing exercises with meditation techniques. It helps for a good physical condition.

Also worth mentioning that for those involved in dance, theater, sports, etc. is the most appropriate additional exercise because the body acquires power and strength through stability, the muscles and joints "open" with the stretching, it is more appropriate management of vital energy through breathing and the mind becomes more ease of concentration.

The Power yoga, is a more intense form of exercise yoga.

SPINNING

The Spinning is a group project with static bicycles that simulates the indoor and outdoor cycling using various techniques and is a form of aerobic and anaerobic exercise.

It is for several years the "number one" form of exercise in America where he was born, while in Greece for the first time came in 1996 and the last five years has begun to spread.

A program lasting 45-50 minutes in a room that may be 30 or more bicycles. The advantages of Spinning are many. First of all it is easy for everyone, no age or gender restrictions and each practitioner can choose the intensity will accept. They are also completely safe as possible without resistance and charges of myoskelitikou system.

PILATES

It lives about a century and increasingly conquering more friends. This is the Pilates, an integrated method of exercises created by Joseph Pilates. The exercises resemble with those using athletes of gymnastics and rhythmic gymnastics, synchronized swimming out of water, dance and many other sports.

The type of exercises concerning isometric exercises and exercises with body weight. The important thing is to have a correct attitude to the body of the trainee and continuous monitoring during exercise, as one of the fitness purpose is for students to strengthen the deep muscles of the spine, who support it. The Pilates appeals to men and women of all ages and regardless of fitness level.

Electro - EMS

A new fitness method is that of muscle electrostimulation, launched in Germany for therapeutic purposes and for the rehabilitation of patients and injured persons experiencing musculoskeletal problems. In Greece they only in 2008. By this method sent via electrodes brainwaves all muscles simultaneously.

With electrostimulation exercise all the major muscle groups using both the known gymnastic methods and results are maximized, since the exercise begins from the inside out. Within 30 minutes we exercise results 8 hours.

The electrostimulation is addressed to all those who do not have much time to do gymnastics, regardless of their age and gender, as well as people with disabilities, while the process has gotten the approval and the Athens Medical Association.

As enough is enough then. The answers that follow put a definitive end to this insanity.

Can coffee to make me lose pounds?
The coffee may act as a substitute for food, but this in no case means that will help us in the long term. At the same time, several coffee drinks are high in calories and create a mess in the body, blocking the metabolism.

Burn more calories if you exercise on an empty stomach?
The answer is unequivocal: No. In fact, eating properly before exercise can have greater calorie burning.

If you eat after 8 pm will fatten?
Scientifically, the body metabolizes the food in the same way, no matter what time the

consume. Therefore, regular consumption of healthy foods, after 8 pm not affect weight. But the problem is that few people choose healthy foods in the evening.

Diets low in calories will weaken?
In the short term perhaps but over time this is not true. Diets based on an extreme food choice is difficult to have faithful fans for a long time thus end up being a temporary solution. Moreover, many of these are linked to health problems such as digestive.

The beer is fattening?
While alcohol is a major source of calories can contribute to weight gain, food consumed to accompany the drink are as fattening. So in essence, the beer, although it has calories but nuts and snacks are those that do the damage.

A new British research from King's College, London, published in Archives of international medicine, argues that 3.5 hours of exercise a week make your body look and feel up to 10 years younger.

The anti-aging properties of the gym located mainly in aerobic sports like running, cycling and swimming that improve the functioning of the heart and lungs. The researchers studied the relationship between biological age and sport, as well as DNA and genes from 2,401 sisters twins where one systematically exercised, while the other followed sedentary.

The results showed that people who were running or engaged in aerobic sports were up to 10 years biologically younger than others.

The  body fat  of humans differs in  essential  or  fundamental  and  storage .

The first include, for example,  fats  which construct the  cell membranes  or sphingomyelin  a substance with a great effect on the nervous system. As is easily understood, its presence is a sine qua non for the  correct functioning  of the organism. In essential fat is included and the " specific for gender " fat which is situated in  the female body, comprising fat which is in the  chest , the  hip  and  thighs and fat added in the female body during  puberty  in preparation for  future pregnancy .

The " specific for gender " explains the fact that a middle  normovaris  woman  has a greater percentage  of fat  by means  normovari  man  (18-28% versus 10-20%) and also explains how women with extremely low levels of  fat  (e. x. specific sports athletes or dancers) may present  complications  in reproductive  the system (eg amenorrhea).

What is storage fat?

The  storage fat  is the fat man saves for  the future production of energy , when the energy balance is  positive , ie. In the periods when the person consumes dietary more  energy  than needed (ie. Than it spends the same period).

The fat storage is distinguished in  subcutaneous , ie the fat stored in  adipose  tissue  located under the  skin  and  visceral , which refers to the fat stored in  adipose  tissue  located in  the thoracic  and  abdominal  cavity around and between  institutions . A small amount of fat stored and  intramuscularly .

The energy storage mechanism in  the form of fat , was reportedly  very valuable  for prehistoric man, wherein the feed finding was occasional and depends on many  factors . Today, however, the Western world, in an environment that is characterized by  an abundance  of food  and  sedentary  life , the excessive  accumulation of fat in the human body is more than  usual  and brings a wealth of  problems  in  health .

Different fat distribution in men and women?

We've noticed that the  men  tend to collect the storage fat  belly  making the body look like  apple  (mannish distribution), while in  women  the fat tends to be distributed in the region  the buttocks , giving the body a picture  pear  (female division). The impressive thing is that the storage of fat in the  abdomen  has a greater impact than the same deposition  buttocks . Thus, increased  circumference  waist  is predictive factor for  dyslipidemia ,  hypertension ,  coronary heart disease ,  type II diabetes and even  premature death .

Because the fat is distributed differently in men and women?

The exact  causes  remain unknown to the scientific community, although differences in hormones ,  receptors,  hormones and concentrations  of enzymes  between the sexes seems to play an  important  role .

The role of  hormones  of sex in  a different distribution  of fat is not disputed and may even give a good explanation to why  women  who brought the classic  female  distribution  of fat  before  menopause , they begin to store large levels of fat in the  abdomen , after than when the levels  of estrogen  are greatly reduced.

How can I reduce my fat storage?

In periods where the total  energy  needs  of the body (basal metabolism plus physical activity we perform) is  greater  than our energy intake from food, the body is  obliged  to use  stored  fat  as a substrate for energy production, reducing the overall amount of the  body  us. Of course, the body can metabolize  muscle  mass  for energy production, which is generally  undesirable . The  exercise  with  resistors  will limit this catabolism, helping indirectly to the maximum  loss  of fat . The  aerobic  exercise  will help you directly increasing the  caloric  deficit  that may already be generated by  feeding  you. Although many consider how the  walking  contributes to the maximum  loss  of fat  (because the particular tensions observed the highest percentage participation fat as energy substrate) in  the jogging) will help you lose more  fat .

I target the point where I want to reduce my fat?

Though many  heard  on this issue, the  truth  is that, unfortunately, we can not  choose  the point where the  body  we will choose to metabolize  fat mass . Neither the endless crunches for training the  abs  your muscles will reduce the  fat  of the  abdomen or other  magical  recipes  exist. However, as your total  fat  will be reduced as part of a  hypocaloric diet  and execution  of physical  activity will be reduced and the  fat  in the area that interests you!

The rearview abs are worthy of admiration and male and female body as it is a very difficult part of the body. The reason lies in the fact that there accumulates more fat, especially in people with body type "apple".

However a systematic effort and proper nutrition, the appropriate exercises and techniques to workout the side abs you can get a perfect body!

What to do:

Exercise 1:

Lie down on the side and we have legs stretched. With clasped legs, pull belly and tighten the buttocks. Place both feet together in the air for 30 repetitions on each side. Exercise 2:

Lie down on a large ball with his hands behind his head. Raising the trunk and try to touch as much as we can our knee with the opposite cheri.To do with switching to 20 times. Do 2-3 sets.

Exercise 3:

The key to this exercise is lasticho.Pername a hose from a pillar or door. Once we are standing grab the rubber with both hands having bonding at our side. We spins around our body by pulling the hose with both hands.

The permanent ... sorrow of women from a certain age is the 'fallen' chest. We will be honest. How is firmer your breasts depends on several factors, including your total body fat, genes and smoking. "Magic" righting recipes do not exist, but through proper training you can strengthen the major and minor pectoral muscle (the official name ... chest) and see the difference.

If we want to give shape to rehabilitate or simply turn up your chest, here are some highly effective exercises.

Pushups

Constant value for strengthening both breasts, and the triceps.
See the performance here.

Pressures on the bench with a barbell

More demanding exercise of pushups, exercises while stabilizers and shoulder muscles.
See the performance here.

Areas with dumbbells

The chest muscles exercising not only pressure but also by land. This exercise requires excellent technique to avoid injuries.

See the performance here.

Pressures with dumbbells in a reclining bench

This exercise focuses more on the fate of more chest muscle.
See the performance here.

Pressures lie on the bench

Ideal exercise for women who want to focus on the inferior portion of the chest for even more lift. It can be done with free barbell or dumbbells, but consists in principle to try to smith machine, putting a step down from the bench to give the necessary slope.

See the performance here.

Indicative chest workout for women:

Chest Press on a horizontal bench 4 × 6 reps
Pressures on sloping bench 2 × 8
Areas with dumbbells in horizontal 2 × 10
Lie pressures 2 x15
* Pushups 1 sets until exhaustion ( "female" with knees or normally on tiptoe depending on your strength).

Endurance training promotes a number of physiological adaptations in the body that improve exercise capacity in submaximal work longer or achieve a higher average power output of greater distance or time.

The effect of interval training on aerobic capacity is an object of research with multiple applications in coaching, not only guidance. In various studies applied high intensity interval protocols effort ( High Intensity Interval Training - a HIT ) type WinGate, with all means of 30defterolepton , 4-7 repetitions with four minutes break every day training. The protocol included six sessions in two weeks. The investigations were performed in comparison with control groups or without intervention of coaching ( Burgomaster et al , 2005), either during training protocols 40- 60 minutes ( Burgomaster et al , 2008) or 120 90-, ( Gibala et al , 2006) with submaximal intensity 65% ~ VO 2 max ( Endurance training - ET ) on bicycle. the results of these investigations show that such a form (HIT) intense training, with net exercise time per coaching session ~ 15min, increased muscle oxeidotikotita and capacity for high-intensity cycling for a long time to actively exercised people ( Burgomaster et al , 2005). HIT led effectively reduce glycogenolysis, and the concentration of lactate. Although there was no improvement in VO 2 max , increased oxidation capacity of pyruvic acid and activation maximum citrate synthase ( Burgomaster et al , 2005,2008). Similar conclusions were reached in metabolic adaptations and Gibala et al , (2006). This study found biochemical changes in mitochondria in greater activation of various kinases and phosphatases, increasing the activity of cytochrome c oxidase ( COX ) of the last transmembrane enzyme in the respiratory electron transport chain in mitochondria. Furthermore an increase of muscle glycogen storage rate by 28% in HIT group compared to 17% in the ET group.

These findings were consistent with the findings of doctors brought with endurance training (ET).

The major advantage but which give these inquiries to the coaching direction is that adjustments from the high intensity made ​​with 1/4 of total exercise volume in relation to the duration workout. We also note that the training protocol consisted of no more than 3 sessions week, possibly to allow the body to fully recovery from high intensity effort. practitioners with HIT acquired high aerobic adjustments with a total time of about 2.5 hours of training within two weeks compared with 10.5 hours training of interns with strength training at the same time. An important element in the definition and management of training programs for athletes.

It seems to be, however, in terms of population of junior health painful and difficult the implementation of a training model with such a high intensity% ≥250 VO 2 max , as is the protocol type WinGate (all media) for the high-intensity interval training the above investigations.

However last been investigations with similar HIT type model except that the protocol provided, as regards the intensity of each exercise, can be scaled with a constant load (~ 120% VO 2 max ), while the run was about twice as long 60 seconds with 75 seconds rest 60th with low intensity cycling for 8-12 sets per workout for 6 sessions within 2 to 3 weeks ( Mckay et al , 2009, Little et al , 2010).

In these studies there were similar groups with permanent training protocol for 90- 120lepta (intensity 65% ~ VO 2 max ). Although the net training time with the HIT approached ~ 18- 26lepta per session remained time much less than the duration of training, while aerobic adjustments counted equally high with both training protocols (HIT and ET) as in investigations of Burgomaster et al , 2005,2008 and Gibala et al , 2006.

In conclusion, the high-intensity interval training offers the opportunity to increase aerobic capacity through metabolic adjustments in your body , similarly achieved by endurance training, but with much less training volume. Important information resulting from these studies is that the implementation of this training should be designed to repeat at intervals, with breaks about 1-2 days for the timely restoration of the organism. The impact and effectiveness of high-intensity interval training on aerobic capacity, is a knowledge, really great tool in the design of training models but also the daily physical activity of active junior people.

You hear a lot about aerobic workout, but do not know what all believe. The theories that come and go and you stay with the questions: Finally to "melt" the treadmill to burn fat? Did I just do aerobics to slim down? Unfortunately, even nowadays, the information are many, are wrong views and misconceptions about this workout, which tend to prevail. We sort out your most prevalent.

"With aerobic exercise lose muscle tissue,"
This is one of the most widespread myths. There is, however, a practitioner who can not do some kind of aerobic program. Indeed, the low intensity aerobic workout four times a week helps in better recovery and better appetite control. However, if your goal is muscle development, you are best to do this workout at the end of the program or to dedicate to it another day.

"Aerobic exercise reduces cellulite"
Another classic myth, particularly widespread among women. The truth is that no matter if you exercise a particular area of your body, it is not feasible -due human fysiologias- lose fat from the area. When you exercise, the body loses fat whole, not locally. However, in places where there is a greater accumulation of fat made ​​and greater loss.
"It is the most cost-covered-weight way to lose weight"
Can aerobic exercise is that which will result in burning calories and thus to weight loss, but by itself not enough. It is important to include in your program and strength training exercises that will maintain or even increase the muscle tissue, which in turn helps to increase the basal metabolic rate (and thus burn more calories). "First this, then the weights " do something often seen to make trainees in gyms: first 1 hour aerobic workout and after one hour weight training. This, however, runs all or almost all the glycogen reserves of the body and forces you not to continue. So if you intend to make a full session of intense aerobic exercise and a full strength training workout is better to do them on different days. This will assign the maximum in both, burning more calories in the process. Of course, if the weight-bearing exercise that will follow is of mild intensity, then there is no reason to miss.



"We need to burn more than 300 calories to see results"
To want to catch some magical number three on the treadmill is a waste of time and energy. First, these machines approximating the metabolic rate, so it is better to ignore the red digits on the console and to focus on the intensity at which you exercise. So, if "work" harder for smaller intervals, you burn more calories even after your workout. To see if "you worked" enough, use the words set the display of the machine for heart rate (target is to stay between 75-85% of maximum heart rate). Indeed, according to recent data, working at 60-70% of maximum heart rate, you burn a greater percentage of fat.

"On an empty stomach burn more fat"
Never, ever, do not exercise on an empty stomach. Why; It is simple. If you fasted exercise, your body, in an attempt to find energy, will focus on the muscles, not in fat cells, thus losing muscle tissue and reduce the strength and your power. Therefore, if you do not eat a light snack, you will have no energy to meet the requirements of your program.

"We have to travel many kilometers"
If you plan to run for hours on the treadmill, what follows may change your opinion. The so-called "overtraining" may cause undesirable damage to your body, such as an injury, insomnia, dizziness and even. In fact, an investigation which lasted 30 years and involved 52 600 people, those who were running normally had 19% lower mortality rate than those who are not running. However, those who was going through very long distances (32-40 km. Per week) lost the advantage of 19%.

"I'll loose two hours corridor"
Sitting for hours on the treadmill, but parallel-watching television lying to you, will not help you much. The results you seek will come if you follow a program of aerobic intermittent high intensity training, with variations in speed and / or the slope of the runway. This training is suitable to burn fat and increase your metabolic rate. Avoid, therefore, the low-impact exercise and choose a program for your personal data is of moderate or high intensity.

"I do only a program"
To repeat the same exercise leads to a reduction of calories you burn. Why is this happening; If you, for example, then the hallway, your body 'trained' to save energy to bear. So, but, as you build strength, gradually reduce the calories you burn. What can you do; Give variety to your aerobic workout by doing a treadmill day, the next cycle and then elliptical. You also can change the intensity at regular intervals. Now if you do not want to leave the treadmill, make sure to fill your schedule with
three resistance workouts per week.

"I sweat, so burn fat"
Most people believe that the more you sweat the more calories you burn. Unfortunately, the sweat is an indication of how effective aerobic workout to burn fat, but a mechanism by which the body attempts to reduce its temperature.

«30 aerobics is better than 2 dekapentalepta"
According to the instructions of the experts, the general recommendation for aerobic exercise is: 150 moderate-intensity activity or 75 vigorous intensity activity or a combination of the two, a week. Now, if we divide this period to dekapentalepta or triantalepta has no particular significance. Sure, however, do not fall below 10, because the stimulus will be too smaller to achieve adjustments (improvements).

80 when the decade culminated slimming institutes dominated the terms' not working out when we diet because it squeezes the fat. " A totally wrong view course which suited these large centers because notoriously sell expensive packages with slimming massage and passive gymnastics. Unfortunately, this view remains still terrifies many women entering the process of dieting. Let us explain in simple words the non-existence of this theory. First adipose tissue lacks the ability tightness. only has the "growing" ability. What does this mean. The fat in our body like fat has a brizola.Afto white to remove almost panta.Etsi is ours .Agkistromeno fat in our body tightens .Oute or converted to muscles (I have heard it). the fat is because a small proportion of the need and great because we eat a lot and not physically active. What happens in our bodies when we begin the exercise is an initial fluid retention which makes the muscular system as normal antidrasi.Ekei can be observed one notional weight gain. What happens when you exercise regularly and properly and also do proper diet is the gradual change in your body composition. Fat "burning" and show your muscles. The muscle is heavier than fat and much more compact. That's why many times when exercise time weigh the same but your clothes are more comfortable. In conclusion. Do not be afraid to exercise and especially you ladies are not afraid of vari.I gymnastics not inflated, not fat and tightens the sports not meant sabotaging Slimming other straight in helps. - See more at:

Many of you come all year to gymnastirio.Eiste consistent with your diet and your training. But some time Summer comes with nutritional pitfalls.

How would you survive? To be honest, hardly. If you go around 5-7 days holiday are you eating any irregularities will be forgiven if you are consistent throughout the year. A "tholomataki" may see your abs, but as soon as you get into coaching rates will quickly return to the old "cut" yourself. The problem begins with the fact that the summer holidays start in July and stopped early September. And when I say vacation does not necessarily mean that you go somewhere, I mean the summer habits of the Greeks. Cold beer, ouzo, pagotakia cocktails. Our summer poking out of the house, and there are the "damage". A cold beer here, ouzo there, an pagotaki to walk, go the effort.

How we survive then? Oppression is bad thing about it so if temptations are common place a ceiling. A glass of beer at the exit and of course without accompaniments. Ouzo week. Yes in a cocktail, but without accompanying. Yes and pagotaki long as it is a ball-free syrups. Yes the pizzas, kebabs enough to be 3 pieces of pizza and 1 skewer without beer. Not add thickeners. A day and a little amount. And of course do not give up physical activity. Even if you do not go move gym. Swim, play rackets, walk. And from September rendezvous at the neighborhood gym "souloupoma"

The board (plank) is a very misunderstood, overlooked and underrated exercise . You do not have equipment, there is no need even to go one gym to execute. And that, perhaps, is the reason that is ignored by too many. But until one can experience it can not be convinced that this is an excellent exercise for abs.

Unlike other movements, such as the known crunches, the leg deadlifts in parallel bars etc, the board turns around the trunk with a simple movement ... basically, not moving, as this isometric exercise trunk strength which requires full stabilization of the whole of the body. Not only that but the abdominal shoulders, the quadriceps and gluteus which contract to keep the body straight.

The board also improves flexibility in many parts of the body such as the shoulders, neck and femoral biceps, and improves overall posture.

About torso
torso is the center of the body effectively, and includes all the abdominal muscles, waist and hips. It is the most important part in our whole body because without it, we could not stand up, to lift something underneath to lift our entire body underneath, to turn sideways to stoop down. Without strong trunk, you can not perform at maximum half the above exercises in the gym. Without also possible trunk injuries will hunt you constantly.
Correct execution
1. Lie down and support your body on the forearms 90 degrees. 2. The elbows glued to the body, at shoulder height. 3. Lift the body and rest on the tips of your toes. 4. The trunk should form a straight line from shoulders to ankles. 5. the buttocks should never be tall and the trunk to sink. 6. Hold the posture for as many seconds as you can, breathing normally. 7. If the shoulders begin to tremble or the trunk to sink down, take a break and repeat.

It's hard to maintain your muscle mass when trying to lose weight or body fat through a combination of training and a low calorie diet. Of course you want to show the results of your hard work, but it will minimize the loss of your muscle mass and be ready to show while a six pack;

A recent study from New Zealand, headed by Eric Helmes, showed that athletes lose lean mass as they lose body fat. In this research, athletes who consumed 2, 5 with 2,6 gr of protein per kilogram of body weight every day, managed to maintain their muscle mass during a six month period with limited caloric intake with weight training. Once the protein requirements are increased during a restricted diet at least 1 to 1.5 should consume gr of protein per kilogram of body weight if you want to lose body fat.

But what is the best time to consume protein? There is simply no! Another recent survey by the Medical Branch at Galveston, the University of Texas, showed that a 24 hour protein synthesis was higher when the protein is consumed throughout the day compared to when more consumed in the evening. In this survey of high technology used method of radioactive tracer substance to measure protein synthesis.

Those who consume their food faster and consume more calories

The weight gain due to many factors related to energy intake (calories) through diet and energy consumption through physical activity. Studies in previous years have been conducted have shown that between these factors may include the rate of consumption of food.

Specifically, it has been observed that obese people eat their meals at a faster rate than those who have normal weight. A recent study sought to explore the explanatory basis of this observation, making a synthesis of the results of 22 investigations have focused on this subject.

According to this study, people who eat their food faster, and eventually consume more calories through their meals compared with those who eat more slowly. One possible mechanism in which the study's authors attribute this observation is that people who eat slowly are more time and intensity of exposure to food flavor, which seems to result eventually in a lower caloric intake.

Reducing the rate of consumption of meals can help to control body weight, especially when part of a balanced diet combined with adequate levels of physical activity.

O September is considered the  New Year of coaching season. At least for us, we work in the fitness room.

A coaching season starts in the autumn, to finish in August.

So here I am to animate you to launch the new "coaching" season.

You should know that starting to exercise, you need to follow some steps.

These steps are of course defines the trainer or your coach, not you.

So, do not enter the gym saying "I will do what I know or that I like".

I hear it then and it's wrong.

To properly manned spaces fitness, you need to guide someone, at regular intervals.

You, of course, need to hear and not to your head.



Let's talk now generally stages.

The first stage is the stage adaptation.



The trainer will give you a program (usually 15thimero) which includes easy exercises without much pressure.

The aim is to prepare the joints, muscles and general body in the most demanding programs that will follow.

Then, depending on certain parameters such as your musculoskeletal condition, your goal, consistency, they go out and the remaining coaching shapes.



In personal training course, which the trainer deals exclusively with you, the preparation becomes more integrated.

Therefore, someone who has never exercised in his life, it is best to make even a few lessons in the beginning.



Usually the programs are difficult mid-season, ie shortly after Christmas.

Reaching the end of the season (mid-summer about) xanachalaronoun little.



Two weeks rest and abstinence from gymnastics in period is necessary to allow the body to rejoin strong and healthy in the new season coaching.



As you can see then, the gym is or rather should not not be, something that stop-start-neglect, when smoked us.

It is a process to be effective, it must first be monitored by touseidikous and then know consistency and dedication.

Then and only then, you will see the desired results.



And one last thing. Do what you like or what suits you.

Many times the desired result requires another type of workouts, from those you choose.

Learn to listen to those who know more than you.

The first time you do something is always full of mixed emotions ... fear, pleasure, anxiety, embarrassment all be invading us without being able to distinguish and sometimes manipulate them.

Passageway

What should I watch.

1. Ask a trainer on site to show you the basic functions and settings of the runway intended to use.

2. Ask and learn the safety measures.

3. Start slowly. If this is the first time you use a treadmill to run not rush, take your time until you feel comfortable.

4. When you start to feel comfortable tried to increase the intensity of your workouts.

5. Learn to stop safely. Do not hurry, gradually reduced the speed and stop slowly.

Tip. The next step. Use slope to increase the intensity of your workout without having to increase the speed.



elliptical

Use it as your target.

1. If your aim is to aerobic workout keep your eyes on the display SPM (strides per minute), and kept it at 120-160.

2. If you want to give more emphasis on your feet checked your touch. Have your weight towards the toes to use more intensely the quadriceps and if pressures loud heels will feel more tension in the buttocks and posterior femoral.

3. In a workout in which you aim your body can not use the elliptical without handle. Thus the body is forced to work harder in the shank region to stabilize on the machine.

Tip. If your time is limited tried to use more intense hands and your feet for greater caloric consumption.


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If you want to workout your whole body and strengthen all your muscles, and see five super effective exercises for strength throughout the body.

Good the biceps curl, chest press are nice, attractive and shoulder areas, but if you want to workout your whole body and strengthen all your muscles, you may need to change exercises.

Or incorporate some of these super effective moves to your workout.

Turkish Get-Ups

1

The Turkish ... Arise - the name they got from the Turkish wrestling - based on a fairly simple motion, that we do to rise from the ground. The difference is that the addition of a dumbbell or a kettlebell difficult to move. To make them, lie on one side while holding in your hand a dumbbell or Kettlebell, as shown in the photo. Slowly stand up, holding the dumbbell over your head with an outstretched hand. The exercise is difficult to learn, but with enough practice you will realize how effective it is.

If you can perform 3-4 sets of 5-10 repetitions on each side, then surely your strength is high.

Swing Squats

2

Holding a dumbbell next to your foot with one hand, as shown in the photograph, lower in position for seat bending your legs and throwing back the pelvis and keeping your back straight. From that position, get up at the same time lifting the dumbbell up and immediately xanakathiste the starting position. If you do this exercise explosives and with proper technique you will notice that your pulse will rise considerably after a few iterations, which makes this exercise highly effective both for strength and for your strength.
Perform 3-4 sets of 10 -12 repeats.

throwing the ball

3

Do you stress? You want to increase the power in the upper body, trunk and legs? You throw the ball is quite easy and as effective exercise. It can be done with a simple basketball, but for more resistance we recommend using a medicine ball, which you will find at the gym. Lift the ball over your head, take it by force to the territory and greet it carefully without hitting your head!
Repeat for as long as you can afford (ideally fifty iterations are sufficient), doing 3-4 sets.

Burpees

4

Since the movements you will love to hate ..., the burpees combine pushups and jumping into an "explosive" effect. You start able to seat with your hands in front of the floor, slightly more open than the shoulder width, as shown in the photo. Kick with your feet backwards, keeping the upper body stable position pushup. Land on your toes with your body straight and your back foot immediately to the original seating position. From this position then jump again and return to the position for the seat.

A typical training burpees usually includes three sets of 10,15 and 20 reps, but you can do as many bear within 1-2 minutes.

Deadlift with shoulder press

5

The basic movement behind this exercise is quite simple: take a heavy object from the ground and lifting it over your head. This object could be dumbbells, a barbell or a kettlebel. Suppose it dumbbells, start bending your knees and keeping your back straight. You get up looking forward, lifting it together with your hands dumbbells (biceps curl) until you reach the chest and then press the shoulders until they come over your head. Return to starting position.
Perform 3-4 sets of 10-15 repetitions.

How will you ensure the best outcome

If despite strenuous exercise, you do not see improvement in abdominal muscles, maybe your method is wrong. Read five myths about the muscles of the abdomen and the training ...

Myth # 1: The exercises abdominal eliminate fat from our body

As you exercise specific muscles will improve their strength and power, but will not burn fat from that area.

The only way to lose fat from the abdomen is to reduce overall body fat to create a caloric deficit.

The most healthy way to achieve this is to include in our program as exercises (aerobics, strength training and flexibility) along with a diet low in calories.

Myth No. 2: The abdominal muscles are different from the other muscles of the body

The abdominal muscles are like any other muscle in our body, so I have to exercise them in the same way that working out, for example, your biceps or your chest.

This means strength training 2-3 times a week, with rest in between and a variety of exercises that focus on different areas of the abdomen.

Myth # 3: You must do many iterations to see results

The reason why perform several reps for abs is not because the "working quite intensely," because of improper technique.

Run slowly and concentrate on technique of exercise and proper execution.

Ask yourself "I want to do 100 repetitions for biceps hands?" Of course not, right? It makes no sense! The same happens with the abdominal muscles.

Myth No. 4: Anyone can have a flat belly

Age, genes, gender ... All this shows how it is your body and in this case your belly.

Women tend to store fat in the lower abdomen by those suffering from swelling and others.

You can exercise and reduce fat, but you can not select which area of ​​the body will lose.

Set realistic goals every time why can not we each have a flat belly.

Myth No. 5: You need special equipment to workout abs

You do not need special equipment to workout their abs you.

You can do a variety of exercises with the weight of your body or with a large ball, it activates muscles with abdominal machines could not keep fit.

The following table are approximate and do not include the energy consumption at rest. Also correspond to real time running the activity (eg a basketball hour intensive exercise 35-40 minutes, because there are breaks or throws where exercise intensity zero).

Finally, energy costs, expressed in calories per minute vary for different physical activities, to any person on many factors, eg on cycling calories consumed vary type of bicycle, the air resistance, the place where the race is conducted Mr. .tl.

See caloric consumption per minute in the most popular sports and activities.

Weight ( kg)

Activities (calories per minute) 45 50 55 60 65 70 75 80 85 90 95 100
Swimming (free)
40 yds / leptoToxovolia 6.33,1 7.03,5 7,63,8 8.34,3 8.94,6 9.94,9 10.55,3 11.25,6 11,96,0 12,66,4 13,56,7 14,17,0
Basketball (entertainment) 4.9 5.5 6.0 6.5 7.0 7.7 8.2 8.7 9.2 10 10.5 11
gymnastics relaxed 3.4 3.8 4.1 4.7 5.0 5.4 5.7 6.1 6.6 7.0 7.3 7.7
gymnastics intense 9.7 10.6 11.6 13.1 13.6 15.1 16.1 17.1 18.1 19.1 20.5 21.5
Aerobics 6.0 6.7 7.3 7.9 8.5 9.4 10 10.6 11.2 11.8 12.7 13.3
Climbing 6.5 7.2 7.8 8.5 9.2 10.2 10.8 11.5 12.1 12.8 13.8 14.5
Dance moderate 3.1 3.5 3.8 4.3 4.6 4.9 5.3 5.6 6.0 6.4 6.7 7.0
dance intense 4.5 5.0 5.4 5.9 6.6 7.0 7.5 7.9 8.4 9.1 9.5 10.0
Cycling, 10milia / hour 4.2 4.6 5.1 5.7 6.1 6.6 7.0 7.4 7.9 8.5 8.9 9.4
Podilasia20milia / h 10.7 11.7 12.8 14.4 15.5 16.5 17.6 18.7 19.7 20.8 22.4 23.5
moderate Football 3.3 3.6 4.0 4.4 4.7 5.1 5.5 5.8 6.3 6.7 7.0 7.3
Football intense 5.5 6.1 6.6 7.3 7.9 8.6 9.2 9.7 10.4 11 11.7 12.2
Karate 8.5 9.3 10.2 11.0 11.9 13 14.1 14.9 15.9 16.7 17.9 18.8
Judo 8.5 9.3 10.2 11.0 11.9 13 14.1 14.9 15.9 16.7 17.9 18.8
Sailing (small boat) 2.7 3.0 3.3 60 3.8 4.2 4.5 4.8 5.1 5.4 5.7 6.0
Hiking 3milia / hour 4.5 5.0 5.4 6.0 6.5 7.0 7.5 8.1 8.6 9.1 9.5 10.0
Running, 5milia per hour 6 6.6 7.3 8.0 8.7 9.4 10.0 10.6 11.6 12.2 12.8 13.4
Running, 10milia per hour 12.1 13.3 14.5 15.8 17.2 18.8 20.0 21.3 22.5 24.2 25.7 26.7
tennis entertainment 3.4 3.8 4.1 4.6 4.9 5.4 5.7 6.1 6.5 7.0 7.3 7.7
Weight training 5.2 5.7 6.2 6.9 7.6 8.1 8.6 9.1 9.7 10.5 11.0 11.5
volleyball intense 6.5 7.1 7.8 8.5 9.2 10.1 10.7 11.4 12.1 12.8 13.7 14.4
Water ski 5.0 5.5 6.0 6.5 7.0 7.8 8.3 8.8 9.4 10.0 10.6 11.1


They could not include all weights, but it is possible to calculate an estimate using your nearest weight.

A very common question customers in gyms is "what matters most in achieving a fit body diet or exercise? And how much? ".

Let me clarify here that each case is unique and the percentage of participation of each factor differently.

But let us explain some basic rules generally.

Let's say someone is exercising regularly and correctly. So logically has a muscle growth-formed muscles .The simplest but muscles to look and to give the desired "Ripped body" needs not covered by fat .Ki here comes the diet. What does make the perfect workout and then eat very badly? You will not see results. The opposite now. Let's say that you have a proper diet and slim body. But gymnastics have little muscle mass, so gradual relaxation and women cellulite often. What we need therefore to understand is that a fit body and takes 2 parameters Arguably the diet a little more because the burning of calories through exercise requires strong and frequent workouts. Now for most athletes special categories such as men engaged in bodybuilding either amateur or professional, diet and exercise are inseparable link. Perhaps the diet possess a slightly larger percentage since the slightest mistake leads to nutritional unwanted "blur". Finally a correct and efficient training requires proper "fuel" as a correct energy replenishment. The basic rules of a sports diet is simple .Makria sugar, white flour, pre-made meals with high fat content. Often light meals and plenty of water. It meant away from alcohol.

If you want something more specific and more systematic contact the experts and do not experiment yourself.

For many trainers and body builders, constitutes the basic rule before the weights in the gym or some other kind of intense exercise. Who is this; Make proper warm.



The purpose of the exercise is to help our body, not to hurt. This is the main reason why the importance of proper warm-up is so great. First on the warm-up is not only based on the best strengthening of the burden but becomes stronger security / resistance against possible muscle injuries. To see some tips that will help to begin the hard gym ... hot!

Bike: In a pleasant and not at all exhausting way, of your leg muscles will begin to move that would allow them to be quite flexible and strong to withstand the stress with weights.

Running: Start with walking for about two minutes after leisurely jog, climb rate, running, jogging, walking and over again. A harmonic cycle counts too.

Abs / Push Ups: A great combination that works the entire body. Attention to the charge during abdominal why can "catch" the muscles of the abdomen, very quickly.

Stretching: Hands and feet begin to move without additional weight, to be ready for the most difficult exercises that follow. Do not be afraid if cramping, simply stop the move you make slow and rather abrupt manner.



Step: A little and easy (without much pressure) for the start, the intensity of which can be increased when targeting fat burning.