Fitness

Why is it dangerous to train without warm-up and cool down. Collected simple exercises

Warm-up and cool-down are two important stages of training that prepare the body for a session and calm it down after. You can associate reading when the introduction of the book introduces a person to the essence of the story, and the conclusion sums up the results. Also in sports: you cannot immediately start with the main process and leave abruptly after training. This can stress the body and negatively affect muscles and joints.

Why do you need a warm-up?

Warming up before the main workout is a simple set of exercises that a person can perform even in the morning after waking up. It helps to wake up joints, muscles, ligaments and prepares for productive work on oneself.

Aerobic warming up.

Cardio includes walking in place with knees raised or running in place at your own pace. Each of the exercises is performed for 30-40 seconds. It is important to breathe through your nose. To regain breathing, after warming up, take steps in place for a minute at a slow pace.

Stretch to relax the cervical spine and open the hip joints.

We slowly sit down in the lotus or butterfly position. The back is straight and even, we stretch the top of the head up. Shoulders are collected, shoulders are lowered. Tilt your head to your right shoulder and try to reach it with your ear. The shoulders remain motionless. Then place your right hand on your left temple. Press down on the head and pull the muscles on the left side of the neck. The left arm is extended diagonally downward. Repeat the exercise with a tilt to the left. Enough repetition on each side, you can repeat if necessary.

Strengthening the wrist and ankle.

Sitting on the floor, we stretch our arms forward at the level of the chest. The palms are facing the floor, the legs are stretched out in front of you along the rug. Knees are pointing up. The feet are pressed together. The back is straight, the shoulder blades are collected, the shoulders are relaxed and lowered. Try to stretch the top of your head up as much as possible. Extend your feet, toes and palms at the same time as far away from you as possible to the point position, and then bring them to the flex position, pulling them as far as you can. Do 20 reps.

Rest for a couple of minutes to restore your normal heart rate, and start your main workout, after which you will have a hitch.

Why is there a hitch

Cooling down is an important stage in training, which, from a stressful state, brings the body to a state of rest. The body temperature drops to an optimal level, breathing is restored, and the nerve cells calm down. Each hitching exercise is recommended to be performed smoothly, without sudden movements and according to well-being.

Strengthening the shoulder joint; disclosure of the thoracic and lumbar regions; traction of the back of the legs.

Standing straight, we place our legs slightly wider than the shoulders, keep our feet straight. We lower the body to parallel with the floor, place emphasis on the back of a chair or sofa. Place your hands near your ears, keep your elbows straight. The heels are under the hip joints. Perform statics for 16 seconds, then work only with the body: make 16 drops (springs) down in the dynamics. Repeat 2 sets of the exercise as needed.

“Sitting / standing fold.”

The exercise stretches the back of the thigh, back muscles, stretches the spinal column and buttocks. Standing on the floor, legs and feet are together. Lean forward with your back and knees straight as much as the stretch allows.

Task: in dynamics, lower the pelvis down to squat and rise up. If desired, thick books can be placed under the palms for a hill. Repeat the exercise in dynamics 16 times, in static 30-40 seconds. Do two or three approaches as needed. In case of dizziness, it is recommended to pay attention to the vestibular apparatus.

Swing your leg back and forth while standing.

The exercise involves the back and front of the thighs and calf muscles. Stand up straight with one hand on stable support (sofa back or wall bars). Keep your pelvis level, do not turn around. Without lowering the body forward, pull your foot over yourself and begin to swing with a straight leg, first back up, then forward up to a height at which you will not round your back. Repeat the exercise 20 times on each leg. If you feel that you are starting to pull the popliteal ligaments while rocking, you need to pull the foot away from you, stretching the back of the foot.

Muscle relaxation is a major component of any workout. It helps to get rid of clamps and trigger points. So the body will be ready for subsequent workouts and will give it 100%.

 

10 Jul 2021

How to remove stretch marks on the body at home and in the salon

Stretch marks (striae) are scars on the skin in the form of stripes of various widths and lengths, painted in colors from white to bright red or blue. Most often, stretch marks appear on the abdomen, buttocks, thighs, back, and chest.

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30 Jun 2021

How to choose a vaccine against coronavirus: Sputnik, Kovivac and EpiVac – how they differ, who are recommended

Mass vaccination in World has been going on for more than six months. There are three vaccines in circulation now, and one more will soon be available. We figure out how the drugs differ, together with Olga Malinovskaya, head of the medical department of the federal network of medical laboratories KDL.

“Sputnik V”

The Sputnik V vaccine, also known as Gam-Covid-Vak, It was developed at the Gamaleya Center. This is an adenovirus vaccine: it is based on a human adenovirus, with the help of which information about the S-protein of the coronavirus is delivered to the body. The introduction of the vaccine induces the synthesis of S-protein in the cells, which is the basis of the spines of the coronavirus. The immune system notices their appearance, and the formation of protective antibodies begins.

The effectiveness of “Sputnik” is confirmed by research and publications in the authoritative medical journal The Lancet. This journal has scientific weight and is recognized by the scientific community. The effectiveness of the drug is estimated at 92%. It has been proven that the introduction of the vaccine causes the formation of protective antibodies and the appearance of cellular immunity. In the near future, it is planned to start clinical trials on children and adolescents.

“EpiVacCorona”

The peptide vaccine was developed at the Novosibirsk center “Vector”. The composition contains several short proteins – peptides. Their entry into the body causes an immune response, after which an immune response is formed in the form of antibodies.

Vaccine properties and efficacy studies are described in an article published in the journal Infection and Immunity in the spring of 2021. This journal is not well known in the scientific community and is not as authoritative as The Lancet, so some question the manufacturer’s data on 100% immunological efficacy of the drug. The available data in the article is not enough for independent scientists to conduct their own verification. An efficacy study that began a few months ago by vaccine manufacturers is still pending. If you read the groups vaccinated with “EpiVac”, it becomes clear that there are a lot of complaints about the effectiveness of the vaccine – a large number of people simply do not develop the required amount of antibodies.

“KoviVak”

The vaccine “KoviVac” was released into circulation relatively recently. It was developed by scientists from the Chumakov Center. It contains a killed coronavirus, ingestion of which causes the formation of antibodies against both the S-protein and other viral proteins. Clinical trials of the vaccine are pending. There are also no publications containing information on the effectiveness of the vaccine. If we turn to popular opinion (a group of testers and those already vaccinated), then there are no serious problems with KoviVac – the side effects are minimal, antibodies are formed.

“Sputnik Light”

All vaccines described above require two doses. Sputnik Light from the creators of the Sputnik V vaccine consists of one dose. Research on the drug will be completed by the end of 2021. According to preliminary estimates, the efficiency is about 80%.

Initially, it was assumed that the drug would not be used in Russia, but in June 2021 it became known that the use in our country is still planned. It is Sputnik Light that will be offered for revaccination and vaccination of foreigners. It is also well suited for young people – it is better tolerated, and antibodies in a young body are produced in large quantities even after one dose.

Which coronavirus vaccine is better

At the time of publication of the article, the most scientific data on the effectiveness of the vaccine “Sputnik V”. The drug is used not only in Russia, but also in other countries. In particular, in Argentina, several million people have already been vaccinated with it, and the drug, against the background of Chinese vaccines, proves to be more effective and easier to tolerate. “CoviVac” is a vaccine that has not yet received all the completeness of reporting and statistics, but has not caused any reason to doubt its effectiveness. It is built according to the old principles (i.e. not on messenger RNA), therefore it is chosen by many as a more proven one (like a vaccine). Researchers have a lot of questions about the EpiVacCorona vaccine, and the scientific community insists on additional checks. Its effectiveness is in great doubt.

 

28 Jun 2021

The most effective lower abs exercises: remove the crease and get a flat stomach

In summer, people are divided into two conditional groups: one wants light food, they switch to salads and easily lose weight, others are tempted by ice cream, refreshing sugary drinks, and frequent barbecues in nature. The coach of the REBOOT sports studios, Ksyusha Bogoyavlenskaya, believes that everything should be in moderation, and instead of strict restrictions, she recommends diversifying summer days with training and taking care of the body.

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10 Jun 2021

Exercises that make the glutes fit and firm

Girls and guys who dream of big and firm buttocks do not always suspect how feasible the task is. We are not talking about a fantastic time frame in the form of a week or a month, but we know for sure: with stable training, the result appears quite quickly.

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12 May 2021

How immunity is formed and strengthened

“Maintain immunity” is a phrase that has long entered the lexicon. Many people care about their health, listen to the body and strengthen their immunity. At the same time, few people understand how immunity functions and what it consists of.

Together with Elena Selina, a nutritionist, an expert at the largest health and beauty marketplace, we figure out what is meant by immunity and the organs of the immune system.

Specific and non-specific immunity

Immunity is a set of reactions of the body to protect against genetically foreign objects for our body: bacteria, viruses and other harmful substances.

There are two immunities in the body of every person: innate and acquired. The first – congenital, or specific, – a person receives from his mother, and it develops in him even in utero. It is genetically predetermined, passed from generation to generation, and automatically turns on when antigens enter the body, independently removing them from there. That is why, for example, a person cannot get sick with canine diseases.

Acquired immunity is also called nonspecific and is formed in a person throughout his life. It cannot be inherited, it must constantly independently learn to develop resistance to antigens – viruses, bacteria. And to remove them, he resorts to the help of his “brother” – innate immunity.

Where does immunity come from?

The very first person receives immunity through the mother’s placenta, then through breast milk. It is a natural, active immunity that the body learns to produce. There is also an artificial passive immunity that we get through vaccination. Ready-made antibodies or weakened microorganisms are introduced into the body, on which the immune system learns to fight certain diseases.

Organs of the immune system

The organs of the immune system are subdivided into central and peripheral. The central ones are the red bone marrow and thymus. The peripheral ones are the spleen, lymph nodes, lymphoid tissue, and appendix.

Redbone marrow is responsible for blood formation. It is in it that all cells of the immune system are born and B-lymphocytes mature.

The thymus, or thymus gland, is located in the upper chest. It produces hormones that support the body’s immune response and stimulates the production of antibodies. Also, the thymus gland is responsible for the development and distribution of lymphocytes that enter it from the red bone marrow.

The spleen is located in the left hypochondrium and is responsible for filtering blood and producing antibodies that will resist viruses and bacteria.

Lymph nodes, of which there are more than a thousand in the body. Their task is to pass lymph and lymphocytes through themselves and retain antigens. If the infection enters the body, and there are not enough lymphocytes, the body begins to intensively produce them, and the load on the lymph nodes increases significantly. At this point, they enlarge, harden and become painful.

Lymphoid tissue is a system of macrophages and lymphocytes that is present in many organs in the body. For example, it is found in the spleen, bronchi, intestines, bladder, kidneys, and many mucous membranes. The main task is to protect the body.

Appendix. Many people think that this is an unnecessary appendage. In fact, it contains a lot of lymphoid tissue, which, in turn, is part of the peripheral immune system of the body.

How to strengthen immunity

A person is able to help his body resist various infections that constantly enter the body. If all organs of the immune system are working properly, they will fight off viruses and harmful bacteria.

Strengthens the immune system with proper nutrition, exercise, walking in the fresh air, reducing stress, and taking vitamins and minerals regularly. Essential vitamins that help our immune system: Vitamin A, Vitamin B6, Vitamin C, Vitamin D, Zinc.

 

04 May 2021

Get up early and find happiness

What do you do in the first 30 minutes after the alarm rings? I can assume that if you have an alarm clock in your phone, then you either set it to another 10 minutes and turn it off or immediately hang in the phone to wake up: look at social networks, mail, read the latest posts. Do you love your morning? I don’t think you even pay attention to it.

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28 Apr 2021

How to breathe properly: tips and exercises

  • Breathing is as natural as walking. Most likely, you do not even notice how you breathe, and the work of your brain, digestion, nervous system, muscles and even the structure of your face depends on it. The importance of breathing is even reflected in stable expressions:

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26 Apr 2021

HOW TO BUILD BEAUTIFUL BUTTOCKS WITHOUT SQUATS?

Squats are considered the main exercise that can transform the shape of the buttocks. But what to do for those for whom they are banned, and you really want to become the owner of the “priests-nut”? Train according to the scheme we will show you today. As a rule, squats and lunges are prohibited for people with injuries and diseases of the knees and spine.

BEAUTIFUL BUTTOCKS WITHOUT SQUATS: IMPORTANT POINTS

However, in this case, it is quite possible to pump up beautiful buttocks. “Here, different variations of leg swings from a standing position or on all fours come to the rescue, as well as lifting the pelvis while lying down,” comments Anastasia Solodova, master trainer of the group programs direction of the federal network of X-fit fitness clubs and the author of the complex that we will show you today … – The training regimen is of fundamental importance here: it is important to observe a certain combination of repetitions of exercises. Relatively speaking, in one short lesson it is necessary to combine static and multi-repetitive work with a small range of motion, performing the so-called springs. ”
We asked Anastasia to design a workout taking into account all these points. Let’s start the lesson!

HOW TO BUILD A WORKOUT

Start with a 10-minute warm-up (articular gymnastics is suitable), and end with stretching.
Perform the exercises in sequence. “Please note: some combinations of movements are performed first on one leg, then on the other. For example, we first perform the second and third exercises with the left foot, and then in the same sequence – with the right, – adds Anastasia Solodova. – The same goes for the fourth and fifth exercises.
Exercise 3-4 times a week.
To complete the complex, you will need a rug and a chair (or bench).

FIRST EXERCISE

Lie on your back, place your feet on a chair (bench) so that your knees are bent at right angles. Connect your feet, press your knees together (and do not part them during the exercise), slightly twist the tailbone inward. Don’t strain your neck. As you exhale, push your pelvis upward, contracting your buttocks and relaxing your lower back. Hold at the top point for a few seconds and, with inhalation, lower yourself to the starting position. Do the exercises and move on to the next one.

SECOND EXERCISE

Lying on your back in the starting position of the first exercise, lift your pelvis off the floor (half the amplitude). Then bring your left knee to the side and place your foot on your right thigh. With an exhalation, push the pelvis up (in full amplitude), with an inhalation, lower it again to half the amplitude (that is, do not touch the floor with your buttocks). Exercise on one leg, then immediately move on to the next movement.

THIRD EXERCISE

From the starting position of the second exercise (the pelvis is raised above the floor in half the amplitude, the left foot is on the right thigh), push the buttocks up (to the highest point) and straighten the left leg, directing the toe to the ceiling. Fix this position for one minute, observing the breath: inhale the air through the nose, and direct the exhalation to the stomach. After completing this movement, repeat the second and third exercises on the other leg.

FOURTH EXERCISE

Get on all fours (palms under the shoulders, knees under the pelvis), do not bend in the lower back. Raise your left knee off the floor and, with your heel pointed towards the ceiling, slightly bend your leg up. As you inhale, bring your knee down, and as you exhale, push your foot up. Perform 20 repetitions of the movement, then fix the leg at the top point for a minute, and then do 9 more “springs” (that is, movements with a micro-amplitude). Without lowering your left knee to the floor, proceed to the next exercise.

FIFTH EXERCISE

From the starting position of the fourth exercise, push the left knee up, and, lowering it down, take it crosswise behind the right thigh. Perform 20 repetitions of the exercise at full amplitude, then three more “springs” at the top.

Then stretch your leg back and touch the floor with your toe. From this position, push your leg upward, directing your heel toward the ceiling. Perform 20 of these movements, then repeat all steps of the fourth and fifth exercises on the right leg.

Exercise regularly, tracking your technique and your own feelings. Try to work at a medium to slow pace – rushing can reduce the effectiveness of the exercise.

 

19 Apr 2021

Bodybuilding, what is there for the night? All facts about nutrition before bedtime and at night.

Nutrition is one of the main problems of bodybuilders. Moreover, the diet and eating a sufficient number of calories, delivers much more “inconvenience” than the training itself. Questions ” What is at night?” “And” Is there a night? “Cause a lot of controversy, so they require separate consideration. Let’s try to dot all the “i” in these matters.

Meals for the night

I must say right away that the night phase of sleep is very different from the daytime, so rice and meat will not be rolled before bedtime, regardless of whether you are gaining weight or burning fat.

At night, the body eats only adipose tissue, in contrast to the daily cycle. This is what provides us with a long, long and continuous sleep. Adipose tissue in the process of sleep is oxidized most actively, and those carbohydrates that we ate for dinner provide this energy exchange. There is such a catch phrase: “Fats burn in the fire of carbohydrates.” In fact, do not regard it as the fact that carbohydrates burn fat. They do not burn fat, but provide energy to the process of oxidation of fat, which also requires an easily mobilized source of energy (carbohydrates). That’s why, during intense training, athletes often consume a small amount of carbohydrate drinks., in order to stimulate the oxidation of fat. The key word here is “small amount.” A large amount will lead to discomfort during training. And if there are a lot of carbohydrates at night, then in addition to providing the process of fat oxidation, excess carbohydrates will be deposited in the form of that very fat. So what is there for the night?

About 3-4 hours before bedtime, it is better to take ordinary food (a regular dinner containing proteins, carbohydrates and a minimum of fat), so that the break in the body’s energy supply is not too big. Moreover, for dinner should account for 25-30% of the calories of your daily diet.

Next, say, 1-2 hours before bedtime, you need to take an easily digestible protein product. It can be a protein shake (the best option), or for example, cottage cheese, which is also perfectly absorbed, as well as kefir (an excellent product, about the useful properties of which I will discuss later). This will provide the body with the necessary amino acids that will be used for muscle growth and energy metabolism. With what “extra” carbohydrates the body should not be loaded. By the time of sleep our dinner will be already digested and will give the necessary amount of carbohydrates.

Food at night

A number of bodybuilding representatives insist on the need for an additional meal, and right in the middle of the night. The main reason for the recommendation, which is unusual at first glance, is a many-hour break in nutrition, which leaves the muscles of the bodybuilder without proper nourishment. So what really happens at night? Does a night break really not allow you to move towards your goal? And is it possible to boost metabolism during a night’s sleep, which takes a person’s third of his life?

Since bodybuilding is widely accepted fractional nutrition at intervals of three to four hours, a night’s sleep, lasting about 8 hours, inevitably steals at least one full meal. In order to prevent such an obvious failure in the overall plan of an athlete’s nutrition, it is proposed to wake up late at night, immersing a portion of high-quality protein. In some cases, when athletes have obvious signs of an accelerated metabolism, protein products are suggested to be combined with a certain amount of carbohydrates and vegetable fats. In cases where there is a risk of gaining excess fat reserves, it is advised to take only pure protein, preferably of powder origin. Also, as an illustration of a “night” dish, eggs from one protein are often brought. Such statements look quite convincing, especially against the background of the arguments presented. True, the important fact that the nocturnal metabolism of a person who is in deep sleep is somewhat different from the daily counterpart, when there is a peak in its activity, is ignored. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be completely digested, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure.

Remember, at the beginning of the article, foods that were most suitable for eating before bedtime were listed. Of these products, I would mention kefir. So the fact is that kefir extinguishes these putrefactive-fermentation processes. And extinguishes very well. Thus, after drinking kefir before bedtime, we extinguish all these bad processes (as a result of which, by the way, toxins are released during glucose fermentation), as well as provide the stomach with “helpers” in the form of beneficial bacteria. And finally, kefir is very easily digested and provides us with protein.

So, eating at night, you can not only poison your body, but also do not allow the body to fully relax, forcing the internal organs to work actively.

If this is still not enough for you, then I will present you with a number of factors about nightly eating.

Так, чтобы внести в ночную жизнь дополнительный прием пищи нужно для этого проснуться, причем сделать это придется насильственным образом – по будильнику. Тот, кто несколько раз за ночь просыпается подобным образом, на следующий день обычно обнаруживает у себя упадок сил, что явно свидетельствует о плохом качестве сна прошлой ночью. В таком состоянии не хватает сил даже на решение текущих обыденных задач, не то чтобы тренироваться в зале на повышенном уровне интенсивности. Организм открыто говорит, что суточные биоритма сбиты с привычного для себя ритма.

The argument is put forward that this phenomenon is temporary and only has to endure for two or three weeks and the body itself will adjust to the awakenings at the appointed time. The effect should be enhanced by the fact that after the same time a person’s stomach will get used to waking up with the owner, activating his secretory function at full capacity. But up to this point, you still have to endure the reluctance of the gastrointestinal tract to get into work, observing the consequences of night experiments and over the next day in the form of a lack of appetite and foodborne toxicosis caused by stagnation of undigested products.

Insisting on taking a night portion of the nutrients necessary for the athlete somewhere around two or three in the morning, proponents of the procedure emphasize that it is at this time that the effect achieved will have the greatest results. Due to the fact that in the interval from an hour to three in the morning, a sleeping person has an emission of the maximum concentration of anabolic hormones, and it is proposed to reinforce the favorable hormonal background with an additional intake of a sufficiently large amount of nutritious amino acids. It seems that everything converges – a high hormonal level and the presence of the necessary building material. But this is only in theory. After waking up at the set time, the work of the endocrine glands also fails, and in this case there is no hope for an increased anabolic background, but it is possible to release cortisol. A sure sign of this condition, confirmed by numerous studies, is reduced capacity the next day. In other words, waking up between the first and third hours of the night, a person inevitably deprives his body of the opportunity to ensure its own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome.recovery , which will not delay the impact on athletic success, also complicated by the acquisition of a digestive system disorder, accompanied by even greater deterioration in the absorption of incoming nutrients.

As can be seen from the foregoing, the contradiction of the recommendations regarding nocturnal food intake and the biological rhythms of the human body gives rise to doubt the competence of such statements. In addition, in order to use the capabilities of your body to the maximum, it is worth paying attention to a quality and timely meal before bedtime and immediately after morning awakening. Moreover, in both cases, you should take care of the rate of assimilation of the consumed products – the higher it is, the greater the guarantee that the nutrients reach their final goal and support muscle growth anabolism.

 

13 Apr 2021