At the time to work the different muscle groups almost always we usually stop at the most common parties which are usually placed in the standard routines that we are always accustomed to seeing in the gymnasiums identical routines that are forgotten by many parties who almost never work. Therefore us on this occasion we are going to dwell on those parts of the body that always forget, but that it is necessary to work.
Normally these parties that do not work are those that are not considered important because they do not develop as expected or is not appreciated at first sight its evolution. It should be borne in mind that these small muscle groups are required to get a perfect development of the sporting activity, because they are part of a whole and it is therefore necessary for the work.
We will start with a part of the body that very few we work, it is of the forearms. It is true that we usually work in an indirect way when we do other exercises that we use the arms, but it is not enough, because it is necessary for this part have power so it can respond better in periods in which the arms are a fundamental tool for its implementation.
The teres major is another muscle that is usually left in oblivion. It is very easy to work with little intensity will suffice, but it is important to keep that in mind at the time of animators, since they were in good condition will be necessary to achieve a perfect alignment of the shoulders, and specifically of the shoulder blades.
Attention with the neck and the legs
the trapezes are also another of the parts of the body that just work. As happens with the teres major simply with simple exercises to keep the muscles toned and well get the shoulders are perfectly aligned in addition to help us get a neck strong and in perfect condition to eliminate tensions in this part and be able to cope with the daily activity.
The abductor are another part of the body that are often left on the forgetting to work legs. The same is true with the buttocks. Many are people who only work the quadriceps, the isquios and the twins, leaving the rest in oblivion. It is important that we work these muscles of the legs if we do not lose strength against the rest, thus achieving a series of imbalances that we must avoid at all costs.
Today October 16 is celebrated the World Day of bread as each year since 2006. Here are five reasons to eat bread daily and in addition, approach healthy recipes of bread for inclusion in the diet for the benefit of the agency.
Five good reasons to eat bread on a daily basis are: It is the source of
carbohydrates, the basic energy nutrient in our diet which must derive more than 50% of daily calories. And the bread contains mainly complex carbohydrates remain those derived from the wholemeal bread the most desirable because of its low glycemic index.
The bread has almost no fat and no cholesterol provides, therefore, is a suitable food in the diet of people with dyslipidemia or high cholesterol in the body.
It is a source of B vitamins, including vitamin B1, B2, B5 and folic acid. All of them contribute to the smooth functioning of nervous and muscular systems and are involved in the metabolism of carbohydrates.
Offers important minerals for the body such as calcium, potassium, phosphorus, magnesium and selenium, all of them present in greater proportion in the wholemeal bread.
Food is a popular and versatile that it can be included in all meals and in various preparations with ease. It is a food that all we usually incorporate to the usual table, pan
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with these five reasons to eat bread on a daily basis, it is essential to select the best alternatives, why, then let some healthy recipes of bread you can make today in tribute to the World Day of bread:
Bread seed
bread mold Multicereal
twisted spelt bread with seeds and raisins
rye bread with nuts and seeds
of spelt bread and
homemade bread soybeans without kneading
you know, the bread is a very noble food that we can all included in the daily diet, always in response to the needs and choosing the best alternative in function of each person.
The diet is very important to get a nice physical, but not always the we in the right way and not always achieve the goals that we are looking for. Why in this post we are going to stop at something that is of concern to us all, the fluid retention. In particular we look at some food that cause or are likely to occur.
First and foremost it should be borne in mind that many times the fluid retention occurs by renal deficiencies or problems that have a background and that we must deal with a health care provider when the problem persists and we cannot do anything about it. But in most cases it is something transitory that normally is related to the power that we are following or with the lifestyle that we have.
It is true that physical activity will help us to eliminate the dreaded retention of liquids, but it is not always enough, since in most cases the problem is in what we eat. A classic is the excess of salt in the diet, because the sodium that brings us the salt makes our body does not properly dispose of fluids, and accumulate.
The sausages are another type of food that can cause fluid retention, since they contain high amounts of salt that are causing in excess of the body is not capable of properly eliminated toxins and fluids. Next to this the lettuce or certain raw vegetables are foods that tend to favor the retention of liquids, because the ferment in the stomach can slow the metabolism and to avoid this the correct disposal of liquids.
Careful with the excess of protein
a diet very rich in protein can also be a disadvantage at the time of ending with the retention of liquids, as proteins in excess can slow the liver activity, so that the elimination of fluids derived from the seepage of waste will not be the proper way, doing that accumulate the work and accumulate in the body.
An excess of dried fruit and chips also promote fluid retention, since they contain the vast majority high doses of salt that we will be eating without hardly noticing it. It is therefore necessary to keep a healthy diet and free of any excesses, because they are often the key to the hour of suffering from these evils.
Sport is one of the best ways to maintain a healthy organism and in perfect condition. But on this occasion we would like to emphasize the activities that will keep us more young people.
First and foremost, it must be borne in mind that the youth is related to the care we give to our body throughout life. What is essential is to keep moving, agile, and vital. What we need to do is to practice sport and to that end, we want to give the keys to choose the best when it comes to achieving a few muscles, joints, and ultimately a young body.
In the first place we are going to recommend the realization of yoga. This activity in addition to remain active will help us monitor our body much better and achieve greater agility and flexibility. The different exercises and figures that will be held in a session of yoga will help us achieve a few muscles more elastic and better conditions thus braking his aging.
Pilates is another modality that cannot be overlooked, because as the yoga, will get to keep the muscles much younger for a longer period of time. But not only help us to achieve a younger body, but also will help us tone up all the muscle groups by doing that we will achieve a body more stylized and in better conditions.
Smooth Running is another activity that we need to practice if we want to find ourselves as teenagers, and is that the moderate aerobic activity not only helps us to get burn more calories and maintain a physical in perfect condition, but will also have a strong heart and a few bodies to bullet-proof.
Swimming is another activity that you will lengthen the youth of our body, and it is that this is a totally safe activity for all the joints already that we have in a medium that dampens any impact. In addition we will strengthen all the parts of the body at the same time that we had a few joints much more resistant and in a better state.
The energy balance is what allows you to maintain our body weight stable in time and although small variations in the same may not significantly affect our body, in a sustained manner we can see significant changes, therefore, we show you what only 100 calories less per day can produce in your weight.
Only 100 Kcal a day less in the long term if
steadily we subtract 100 Kcal per day to our energy balance, that is to say, we remove them from the diet or the burn through exercise, we can bring about changes in our long-term weight almost without noticing it.
That is to say, only 100 Kcal not coupled with each day in time can prevent an increase in long-term weight or what would be the same, afford to maintain a stable body weight. But in the same way, if we subtract 100 Kcal to the energy balance daily, we can achieve a reduction of approximately 5 kg of body weight after a year, depending on of course, of the characteristics of each person.
A variation greater than 1% in the energy balance on a daily basis sustained over time, you can have an impact on our body weight significantly.
Given that 100 Kcal are not many and we can shut it out or burned with ease, the cost-benefit is very beneficial, since almost no effort we can achieve a reduction in long-term weight.
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As subtract 100 Kcal per day
to prove that it is not difficult to remove 100 Kcal of energy balance our journal, we show you which are equivalent to 100 Kcal in food:
1 tablespoon of oil to the ras (11 grams)
1 of post-its , cafeteria of butter (13 grams)
2 units of chocolate chip cookies (20 grams)
small a bowl of crisps (22 grams)
5 units of biscuits Maria (26 grams)
2 large slices of white bread (40 grams)
1 large glass of juice packaging (250 ML) 1
heaping tablespoon of mayonnaise (14 grams)
that is to say, just remove one of these alternatives to the diet because we will be subtracting 100 Kcal to our daily energy. Although instead of removing what we eat we can also move more, because with the following activities in the time marked you can also burn 100 Kcal:
walk for 25 minutes.
Swim for 20 minutes.
Dance or do aerobics for 17 minutes.
Run for 13 minutes
playing basketball for 15 minutes.
Pedaling in the mountain-biking for 17 minutes.
Sleep for 90 minutes.
Of course, the calories burned are approximate, since the higher body weight and a higher proportion of muscle mass, higher is the calorie expenditure. Well, the men always spend more calories or will need less time to burn 100 Kcal than women.
You already see that it was not difficult subtract 100 Kcal to your days by either modifying a little diet or moving a little more. But only 100 Kcal can make a big impact on your long-term weight.
If you're trying to get defeated little by little to long distance races or if you go for your first marathon, it is essential that your mind, in addition to your body, be ready, because after 30 km running fatigue begins to regret and you get defeated in the last 12 km to go. Therefore, today we show you how to deal with mentally a long-distance race.
For that physical tiredness and boredom not allowing you to lower the arms, it is essential to work mentally during the race so as to not suffer psychologically. Some techniques that may help in coping with a long-distance race are:
Divides the long race in short goals, i.e. faces by stretches the entire marathon, feel that you achieved your goal when warners your first 15 km, then, when faced him 10 km more and subsequently, overpowered by dividing a full marathon in the same short goals and more easy to achieve.
Envision and culminating the successful long-distance race, already positive visualizations are motivating to continue and sustain the effort. Think of the support of your family and friends to complete this great challenge.
Generates positive thoughts, i.e. hablate yourself by way of encouragement, for example, "I can do it", "i can resist", "I'm ready for this" or similar.
Avoids self-criticism, because at this time thinking that it would have been better if it was another way, if you'd had trained more or that you might have yielded more is not helpful for dealing with a long-distance race and complete successfully.
Do not think of what is missing, as far from Esmarellda can help. On the contrary think of everything you have achieved and in the dedicated effort and in what little is left to fulfill the great goal.
Be able to overcome mentally tiredness that generate the long distance races so as to face the last few kilometers to go is the key to fulfilling the objective and complete the grand challenge, therefore uses some of the techniques and tips before dice and you can reduce your desire for lower the arms to little time to arrive at the destination.
There are people who think that they are always tense. Whether working as doing other activities, you can see that accumulate the voltage physically, especially in the area of the neck and shoulders. Are the people that costs them relax, because they are not aware that they are accumulating tension. If you're one of those, a simple technique to relax is to release the shoulders and relieve tension.
In this way it is possible to learn to distinguish the states of tension and muscle relaxation, and it will be simpler to correct those moments when we accumulate excessive tension in the area of the neck and shoulders.
The neck and shoulders accumulate physical tension.
The fibers of the trapezius averages are those which form "the triangle" that goes from the neck to the shoulders. Yes, it is the area that you touch yourself when you're very tired, and it is usual that hurt. There are also other muscles present in that area, such as the angle, or scapula elevator.
All of these muscles build up tension with activities such as continued use of the computer, hold the neck with the headset while we talk on the phone and we want to leave their hands free, we do activities with the arms as load weight, etc. it is also an area where the stress, the strain and emotional stress are converted to physical tension.
For all these reasons, learn to relax this area can be useful to decrease the physical tension, and thus ensure greater relaxation, both physical and mental. What is interesting is that the exercise are simple to perform, but many people are not aware that accumulated tension. Learn to differentiate between the states of tension and relaxation is vital. For this reason, we propose a few simple exercises.
Exercises to relax the neck and shoulders.
These exercises can be done on foot, but better sitting in a comfortable chair with backrest, to promote the physical relaxation of the body. The feet should be flat on the floor and should not be crossing the legs. The arms rest on your thighs. May also be done lying, while learning to make them sitting is more interesting, since it is a good thing learn to relax the shoulders in the position in which normally builds up the tension, which is usually sitting or standing.
Test to raise your shoulders, as when we say "no", raising the shoulders throughout your trip such as if you wanted closer to the ears, while holding the arms relaxed. Once on top of all, keep the area in voltage a couple of seconds, then slowly lower both shoulders, everything you can.
Repeated several times (about 7-10 repeticines). Then you can try to do other movements, such as the shoulders forward and back, or make a circle. In all cases, the movement is purely in the shoulders, the arms should remain relaxed.
They can be supplemented with other exercises, such as cervical mobility: look to the left, right, to the roof and the floor, about 10 times on each side, very slowly, and always resting in the center, that is to say, with the view to the front.
These exercises are a beginning, ideal to do at home or at work, but they must be complemented with active exercises more intense, and integrated within an active and healthy life for helping to eliminate that tension in the region of the neck and shoulders.
We still have more than clear that to get a few muscles free of grease there is a need for aerobic exercise, as it is the main engine at the time of burning fat, but still knew in advance many times it is difficult to know how to do. Why in this post we want to review the main points to be taken into account in conducting aerobic exercise to burn fat.
Many times insurance that theory we know, what is happening that we are not so clear which is the time or the way to do this to ensure that the results which we are going to get are best suited to what we are looking for or the goals that we are going to propose. It is important that we manage this at the time to burn the largest number of fats with the same effort.
Aerobic exercise is the best way to get the burning of fats. But we must do this after you have made the anaerobic work, since in this way what we are going to get it will be necessary to eliminate fats that we have more than enough, and that is that the anaerobic work will end up with glycogen stores, making the body acquire energy for the aerobic exercise of fat reserves that curbing. In addition, it is better to consume glucose with anaerobic exercise, as it will afford us an immediate energy.
Aerobic exercise should be long and of medium intensity, to be able to extend the activity in time and thus achieve greater burning of calories. If what we want is to burn fat is essential to extend the demand for energy by the body and fill all that demand with the reservations that we are in the body. Run slowly or walk quickly is a good way to practice this activity.
Another point to take into account is whether or not we must perform every day. It is true that if all the days we spent at least half an hour to the realization of aerobic exercise you will notice the results within a short time but with aerobic exercise at least three times a week is sufficient to maintain the active metabolism and burn more calories.
Another doubt we have has a lot to do with the type of aerobic exercise that we are going to carry out. The star is usually the race, but any aerobic activity such as cycling, aerobics, step… they are just as valid and will help us to burn calories in the same way. Even the collective aerobic activities will help us to achieve the objectives we have set ourselves.
We know that exercise regularly modeled our body, provides shape and helps maintain the body weight stable avoiding excess, however, also generates other effects on our appearance. We show you five little-known aesthetic benefits of exercise in our body.
Improves the texture and color of the skin as well as the hair, because to stimulate blood circulation and oxygenation favors and arrival of nutrients to the hair as well as the skin, allowing a better tone, greater softness and shine.
Reduces the swelling in the limbs and other parts of the body by promoting the elimination of fluids and blood circulation, i.e. to prevent fluid retention as well as constipation.
Improvement and helps prevent skin disorders because the exercise promotes the production of sweat and this uncovers skin pores at the same time that eliminates waste substances. As well, the exercise can improve the control of acne, as well as psoriasis and other skin conditions that affect our aesthetic.
Delays the development of wrinkles, as the regular training promotes muscle tone and avoids flaccidity. In addition, it promotes the proper thickness of the skin which strengthens the same and reduces the risk of wrinkles.
Reduced and delayed the development of spider mites, varicose veins and cellulite, all benefits associated with the increased blood circulation that promotes regular exercise.
As we can see, in addition to help us to have less belly, to prevent excess weight and to develop our muscles to give shape to the body, regular exercise can offer all of these aesthetic benefits. Therefore, join reasons not to stop move each day.
