Fitness: How To Train Your Abdominal Muscles without pain.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.
In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

1-Before starting the exercise exhale (throw out) all the air you have in the lungs

2-Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising

3-Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis

4-Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times

5-Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.
- Crunch on the ground or on fitball
- Reverse Crunch on the ground or on fitball
- Crunch oblique to the ground or on fitball
- Total abdominal (+ crunch reverse crunch)
- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.


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Fitness: The Best Cardio Workout To Burn Fat Quick.

There are tons of activities that will burn calories and pay dividends in other ways. For that reason, there is nothing wrong with stepping outside the box and doing something different, like the following activities:

1- Cross-Country Skiing:

Cross-country skiing will definitely help you to burn calories fast. You can either hop on a gym machine or make your way across miles of snow, and you will instantly feel the burn in your upper and lower body. Your heart rate will stay pumping, which means your calorie level will continue to drop. Take note that a 150-pound person burns nearly 340 calories when skiing for 30 minutes. Put on some skis and hit the slopes.

2- Kickboxing:

Kickboxing is one cardio workout that will snap your body back into shape and shed those calories before you know it. As you get in the groove of combining tough kicks with quick punches, your coordination and stamina will improve tremendously. Thus, kickboxing is an excellent activity to implement into your daily plan. Don’t push yourself too hard, though. It is a demanding sport, so ease into it to avoid injury.

3- Dancing:

Dancing will force you to move your entire body continuously — perhaps in ways you have never moved before. Moving in such ways will definitely strengthen your bones, lubricate your joints, boost your confidence, and blast your calorie level. Fast-paced dance routines, like the mambo and the swing, can shed 5-10 calories per minute. Plus, it gives you a chance to get up close with your partner.

4- Surfing

Surfing is a true calorie blaster. As you battle waves, your body will get the exercise it needs, and you will have a lot of fun. You will also gain more energy, endurance and muscle tone. Surfing is an intense activity, so it will test your patience and strength while changing your body in unimaginable ways. Consider drinking a pre-workout shake before catching some waves so that you have maximum energy.

5- Rock Climbing

Rock climbing is a demanding activity that requires much effort. By you taking the time to put in the work that it takes to be a rock climber, you can count on the following benefits: more flexibility, endurance, balance, coordination and fewer pounds to carry. The further that you push your climbing ability, the more fun you will have and the more calories you will burn. Time is not a factor as rushing is unnecessary, so you can climb at your own pace and still achieve noticeable results.

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The best self-help Remedies you Can Try To Overcome Insomnia.

Insomnia also known as sleeplessness affects more than 30% of the population.  Although some people associate insomnia with not sleeping for several nights in a row, it is also defined as:

•Waking for long periods during the night
•Waking up too early
•Taking more than 30 minutes to fall asleep
•Not feeling like you’ve been asleep

Although insomnia is more common in women than men, anyone can suffer from it during their life, and the likelihood of insomnia does increase in men after the age of 44.

Often it is a temporary (one to four weeks) condition resulting from stress, family trouble, a change of routine, feeling uncomfortable (strange bed or mattress needs changing), or jetlag. Longer lasting insomnia also known as persistent insomnia (more than four weeks) can be a symptom of illnesses such as anxiety and depression, and sleep apnoea. If insomnia persists, it’s best to consult a doctor. For temporary insomniacs there are some self-help remedies you can try.

•Daytime Routine:

Changing your routine during the day can help to ensure a better sleep. If you find yourself exhausted during the day due to lack of sleep and decide to take naps during the day, try to resist this even though you’re tired. Sleeping in the day can prevent you from sleeping at night.

Regular exercise is another way to overcome insomnia. Just thirty minutes of exercise can help you improve the quality of your sleep, but make sure that you don’t exercise within four hours of your scheduled bedtime, if you are struggling with insomnia.  The body needs time to cool down and relax before bed, and rigorous activities before this can cause insomnia.

Exercise during the day also helps you to wake up and be more alert of your surroundings, thereby being able to avoid any dangers to your person. Insomniacs find it difficult to concentrate during the day due to the lack of sleep, but a good workout refocuses the mind and awakens the body.

Setting a specific time to get up and then sticking to this time seven days a week can help you regain a more peaceful slumber. It gives your body time to readjust to when it needs to be awake and when it should be asleep.

•Night-time Routine:

Creating a night-time routine can greatly help against insomnia. A set bedtime with a half hour to an hours preparing for bed can help the body relax and your mind know that it is time to stop thinking.

Having a warm or cool shower/bath depending on the season can be part of this routine, as well as drinking a hot beverage half an hour before bed. Milk is the traditional one and most effective. Be sure to avoid coffees, and only drink relaxing teas such as camomile or jasmine tea.

Once in bed make sure that you’re not staring at a clock, digital or otherwise, as you’ll end up worrying about how much time has gone by and that you’re not asleep.

If after an hour you simply can’t sleep, then stop trying. Get up and go into another room. Watch some TV or listen to some relaxing music on the radio until you start feeling sleepy, then go back to bed and try again.

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The Most Influential People in Health and Fitness right now.

Today Men's Fitness & Workouts Fix®  Hottest bodybuilding's Motivation Names On Instagram to follow is "jpiefit"

jpiefit

James Piercy

 🇺🇸 Palo Alto, CA 💻Corporate Career💪Fitness Life 🏆NPC National Qualified🔸Class D 📧jpiefitness@gmail.com 🚫Average is unacceptable

Instagram is a great repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing so,Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).


Don't forget 2 Follow .


Ready, set, start scrolling!

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How To Improve Your Posture and Avoid body pain.

Your posture is the way your body is positioned when standing, sitting or lying. When you have a poor posture, it can cause the spine to be misaligned, flexibility to be reduced, and it can increase the risk of chronic neck and back pain. Poor posture is a habit that can be easily formed, and improving posture takes a lot of focus, practice and work. That being said, correcting your posture can relieve muscle and joint problems, prevent fatigue and improve your appearance. Here’s what you can do to better your posture and avoid looking like the Hunchback of Notre Dame.

1- Practice with a Mirror:

For better posture, one must maintain the natural curve in the spine while at the same time aligning the shoulders, ears and hips. If you stand in front of a mirror, you can view the way your hips and ears are aligned. When standing properly, the ears and hips should always line up. When your posture is aligned properly, notice how your neck and back feel.

2- Strengthen Your Core and Surrounding Muscles:

By exercising the muscles in the upper back and shoulders, you increase the needed support to maintain the proper posture of the spine. You should also focus on core exercises, as this takes the strain off of your back after sitting or standing for long periods of time. To help you increase your strength and posture faster, consider using workout supplements such as creatine and whey. Both supplements can help improve muscle development and power, which in turn may help improve your posture.

3- Redesign Your Work Area:

When you sit in one position for an extended amount of time, pressure is placed on the discs in the back. This lessens the amount of circulation that flows to the legs and feet. You should always be sure your workstation is adjusted to help you maintain proper posture while working.

Always have your computer monitor right in front of your face so you don’t look from side to side. Have your desk chair adjusted so your arms and wrists are straight when using the keyboard and mouse. Your feet should be flat on the floor. A chair that has built in lumber support will also help to maintain posture. You should change sitting positions approximately every 30 minutes or so to help prevent fatigue and muscle strain.

4- Stand Up Straight:

If you use the correct posture while standing, you will lessen the chance of muscle and joint fatigue while preventing many aches and pains. When you stand, you should concentrate by putting your weight on the balls of the feet. Don’t lock your knees or lean back on your heels. Your feet should be slightly apart, while your arms should be hanging down by your sides in a natural manner. Your head should be centered over the neck and spine. Always keep your head straight, and don’t tilt it to one side when you are standing.

You can check your standing posture at home by standing against a wall. Your head, shoulders and bottom should be resting against the wall. If you notice your head isn’t touching the wall, or if you feel the wall pressing against the lower portion of your back, you have some work to do on posture.


5- Fix Up Your Bedroom:

Always choose a firm mattress to sleep on, and sleep on your back when it’s possible. Make sure the pillows you use properly support your neck and shoulders. If you have a sagging mattress, you should use a board under it to help with posture.

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How To Lose Belly Fat At Home in Healthy way.

Carrying excess weight around your waistline is more than an aesthetic issue. Subcutaneous fat, or the fat you see around your belly, covers more dangerous visceral fat, which surrounds your organs. This type of belly fat affects your cardiovascular health, puts you at risk for various diseases and slows your metabolism. While you cannot target belly fat with exercise and diet, you can gradually decrease your percentage of body fat wherever you tend to store it. Follow a flexible, healthy fitness program and food plan at home to lose belly fat.

•Step 1

Swap sweets, junk food and foods high in trans fat and saturated fat for fresh, unprocessed foods. Removing tempting snack foods and processed foods from your kitchen makes it easier to stick to a healthy food plan. If you cut 500 daily calories from your consumption, you'll be on track to lose 4 pounds per month.


•Step 2

Snack on citrus fruit, lightly dressed salads, berries, apples, pears, vegetables, legumes and unsweetened whole grains. These foods contain high amounts of insoluble and soluble fiber, which fill you and provide key nutrients without adding excess calories, fat and sugar to your diet. They also regulate digestion so you experience less belly bloating.

•Step 3


Add activity to your daily life. Haul boxes or bags one at a time up the stairs. Squat and stretch while cleaning the house. Dance during commercial breaks when you watch TV. Play hide-and-seek with your children around the house. March in place while washing dishes and talking on the telephone.

•Step 4


Exercise vigorously daily. Elevate your heart rate for a prolonged period by doing aerobic workouts such as dancing to fast music, running up and down the stairs, jumping rope, doing dynamic yoga stretches, jogging on your treadmill or doing calisthenics. If you exercise vigorously 300 minutes per week, you can lose between 2 and 3 pounds of body fat per month.


•Step 5


Perform muscle-building calisthenics and stretches that use your body weight as resistance. Pushups, pullups, sun salutations, squats, lunges and triceps dips add muscle tissue that replaces excess fat. This shift in your body composition raises your basal metabolism so you burn more calories even while resting.

•Warnings

Skip sweetened carbonated beverages, which add empty calories and contribute to belly bloat.

•Tips

Follow the Centers for Disease Control's guidelines for the amount of activity a healthy adult needs. These guideline give suggestions as to what kinds of exercise, the intensity and duration.


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How to Relieve Muscle Tension and Maintaining a Healthy Body.

Having performed a set of exercises for the buttocks or thighs at home, you need to perform some exercises to relieve muscle tension of your body.

Exercises to relieve muscle tension not only relieve muscle pain, but also increase physical relaxation and mental capacity, reducing the risk of injury to joints.

Unica Sport instructor, Veronica Perciun, presents five exercises to relieve muscle tension and pain very well. Do not perform these stretching exercises, if your leg muscles are not enough warmed.

1- Waist extension:

Start the exercise by sitting on the buttocks, legs sideways, knees extended and the fingertips facing up. Keep your hands on the waist.
In this position, bend sideways, extending a hand in front and the other over the head until you reach the foot by hand. Return to starting position and repeat the movement in the other direction.

Repeat this exercise 10 times in a slow tempo. Breathe in through your nose in initial position and exhale through your mouth when muscles are extended. You will feel the extent of the oblique muscles of the waist and back muscles.

2- Thighs extension:

Start the exercise by sitting on the buttocks. Extend one leg forward and the other flex so that you get the other thigh soles. Extend your hands above your head.
From this position inhale through the nose and lean forward, touching the sole of the foot. Return to starting position and repeat.

Repeat this exercise 10 times in slow tempo, then change leg and perform 10 repetitions. You will feel the extension of back thigh muscles.

3- Extending the back thigh muscles:

Start the exercise lying on your back, leaning on your forearms. Keep one leg extended and the other flexed. From this position, flex the extended leg so as to touch the knee with the sole.
Then, expand it so that the foot goes up. Then return to starting position.
Repeat this exercise 10 times in slow tempo, then change leg and still perform 10 repetitions. You will feel the expansion thigh muscles. When you’re relaxed, inhale through the nose and exhale when you extend the muscles.

4- Extending the inner and back thigh:

Start the exercise by sitting on the buttocks with both legs bent.
From this position, extend one leg at side. Return to starting position, and then extend the other leg. Slowly alternate the leg 10 times. Feel the stretch of inner posterior thigh muscles. Breathe calmly and deeply. When you’re relaxed, inhale through the nose and exhale through the mouth when you extend the muscles.

5- Waist extension:

Start the exercise by sitting on the buttocks and leaning on palms. Keep one leg extended and the other flexed, with the sole fixed behind thigh.
From this position, bend the elbow to the knee, so that you feel waist muscles stretching.

Perform the exercise in slow tempo in one direction and stop for a few seconds, then in the other. You will feel the stretching of waist and back muscles. When you’re relaxed, inhale through the nose and exhale through the mouth when you extend the muscles.

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