HealthInFitness

How To Practice Tai Chi at Home

Yoga

HealthInFitness

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November 8, 2023

Do you like martial arts? Some have found it necessary to learn one of these disciplines in order to defend themselves from the abuses they have suffered from others or due to the insecurity that reigns in the sector or the place where they live.

There are those who do it to maintain a good physical condition, since their work or daily routine pushes them to lead a monotonous and sedentary life, which turns out to be very harmful to long-term health.

Others have decided to take classes of this type to cultivate qualities such as order, discipline, respect for nature and others, inner peace, emotional balance, etc., which has greatly improved their quality of life, by bringing them many benefits at the psychological level.

Now, if you are reading this article, it is because you have the desire to learn a discipline that you can practice at home. If that’s the case, you’ve come to the right place. You don’t have to look elsewhere for answers.

In this opportunity we will be sharing with you everything you need to know in order to do tai chi from the privacy and comfort of your home. Something that is very practical for those who lead very busy lives and cannot go to a gym to exercise and for those who want to stay at home due to the danger of contagion of Covid-19.

But do you know what tai chi is? How can you practice it? What do you need for it? What tips do you need to know to execute each move successfully and satisfactorily? During this article we will be answering these and other questions you may have about this ancient art, native to the Middle East. Therefore, without further ado, let’s start investigating this topic. Let’s look at it now.

Instructions for practicing tai chi at home

Tai chi is one of the most popular and ancient martial arts in the Middle East, whose practice has spread to the entire world. It reports many benefits for both body and mind, no matter how old you are. Moreover, it is not a competitive activity and, although it is done at a slow pace, it meets in order to burn calories.

To do tai chi at home, it is important that you follow these steps:

The first thing you have to do is warm up. In this particular case, you do it through the breath, so that you can clear the mind and thus maintain control of it. Try placing yourself in a position where your feet match the width of your shoulders. Put your hand about 5 cm below your navel and, with each breath, push gently. When inhaling and exhaling, do it slowly.
Then, relax each part of the body. Go from head to toe. It runs through every part of your body, including even your fingertips.
Since one of the basic concepts of this discipline is the idea of taking root. Imagine growing under your feet. Stay focused so you don’t lose your balance. Do this while swinging your limbs.
Vary positions and postures guided by basic concepts, such as short movements, high and low positions, and swing arms. Strive to master all the movements so that you can understand this philosophy and take advantage of all its benefits.
Since there are hundreds of movements you can do, try those that you think suit your needs, since each of them brings something different to the body and mind.
If you have the opportunity, find a tai chi master to teach you what the main movements are. You can search the Internet to see if there are chances of you receiving distance classes via Zoom or through another avenue. Also, you can ask to look for explanatory videos that help you develop an appropriate training routine.
Practice it at least 12 weeks. After that time, you can ask yourself if this discipline is really for you. But don’t throw in the towel without at least trying.
Look for a quiet environment, one where there are no distractions, such as the TV, a lot of noise to something else that prevents you from concentrating 100%.

Basic movements

Simple whip: To perform these movements, your arms and hands must become a kind of whip. One of the two hands takes the shape of a bird’s beak, while the arms unfold from the shoulders to the sides.
White crane wings: While keeping both feet on the ground, shift the weight of your body towards one of the legs and then towards the other. When doing these movements, extend your arms in the same direction as your legs.
Pour movement: Separate your feet and align them with your shoulders. Then, pass the weight of your body from one leg to the other.
Circles: Place your arms in front of your body and make circles in the air with them. Then try it with your legs. You can do it both standing and sitting. Of course, make sure you do it very slowly.
Snake that crawls: although their movements are slightly different, the idea remains the same, that you can go from the standing position to a deep ambush, that is, of femoral biceps, taking care to do it very gracefully.

Now that you know what you have to do, the question arises about what you need to do tai chi at home.

What do you need to practice tai chi at home?

One of the things you need to do is read some books that are based on understanding the concept of chi as well as how it works.
Enroll in a tai chi school. In this way your knowledge and skills will depend specifically on the teachings of a single teacher.
Practice breathing. Inhale through your nose, while keeping your eyes closed and notice what they move.
Search for tai chi tutorials for beginners on the Internet.
Wear comfortable clothes that allow you to perform movements freely.
Find a quiet and spacious place where you can practice tai chi without distractions, such as music, loud noises, the interruption of others, etc. Keep in mind that meditation requires an environment that is calm and pleasant.

If you could realize, it is not necessary to use many elements to practice tai chi. Therefore, there are no excuses for you not to try. Now, what other aspects should you take into account to be successful in your practice?

Tips for practicing tai chi at home

Since there are hundreds of styles of tai chi, choose one that best suits your needs. Each of them has a different approach. Some focus on health, while others, on the martial art itself. So, you must make a decision according to what you hope to achieve.

Among the 6 most popular styles are those that originate from family lineages, such as Chen, Yang, Wu, Fa, among others. However, it should be noted that the Yang style is the most popular in the field of health, while the Chen leads the way in what has to do with the art of defense.

When you’ve found the right style for you, stick to it and remember that it doesn’t matter what the visual differences are because they all share the same philosophy.

On the other hand, it is important that you make sure that you are physically ready to do tai chi. In case you suffer from spinal problems, heart problems, joint fractures or are pregnant, the best thing you can do is consult with your doctor if it is possible for you to perform these movements.

Since tai chi emphasizes technique over strength, all people, regardless of age or strength, have the opportunity to master this art, taking into account that the training is low impact. However, if you have any doubts, consult before you start doing tai chi at home.

Your benefits

Some of its benefits are as follows:

Calm the mind. Since it is closely related to breathing, it makes it possible to reach the state of meditation and reduce anxiety and stress levels.
Helps reduce blood pressure.
Combat the presence of
It relieves headaches and migraines, since it eliminates the energetic blockages that cause these pains.
It increases muscle strength, since the body is in constant movement, the muscles of the legs and arms harden.
Prevents the onset of diseases such as arthritis.
It decreases the risk of injury, since the strength of the muscles and joints increases.
Helps improve body balance.
It is beneficial to treat diseases such as asthma, since it improves the respiratory system, thanks to deep breathing, which increases lung capacity and the amount of oxygen entering the body.
It reduces stress levels producing a sense of well-being.
It encourages self-knowledge, etc.

When doing tai chi, think that your body is a unit and move it as such. When you want your arms to go forward, push your legs and move your torso forward, instead of just moving your arms.

In this way you will be moving from your center, which is located below your navel. Thus, you will move your whole body in the direction of the internal energy that flows like a river.

That your movements are slow and with a certain rhythm. If you follow these recommendations to the letter, in a short time, you will become an expert in the art of tai chi.

How To Perform Deadlift Exercise

Exercise

HealthInFitness

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November 8, 2023

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After you’ve explained how to exercise without weights and how to train with them, it’s time to explain how to perform deadlift exercise. Exercising is one of the healthiest practices that can be done and that will mean that we can enjoy a wide range of benefits.

Depending on your tastes and needs you can choose some disciplines or activities or others. Everything counts to stay in good shape and enjoy more health.

If you are a person looking to improve your conditions in the gym, you may be interested in knowing how to perform deadlift exercise. To ensure that it is complete you must take into account a series of considerations and tips that we are going to tell you so that you achieve the best results. In addition, we recommend that you read how to recover muscles after exercise.

How to do deadlifts step by step

If you want to have an exercise routine of which the deadlift is part, you have to keep in mind that it is a practice that is very complete and beneficial, but that is not without risks. If it is not done following the proper guidelines, we will find ourselves with the possibility of suffering some type of injury.

This is because there are a lot of parts of the body involved, being necessary to be aware from the point where you start to go progressively. The steps to follow to know how to perform deadlift exercise are as follows:

First you must stand up and open your legs, which should be in line with the hips and shoulders, placing your feet lightly towards the outside. In this way, it is possible to contribute to achieving the ideal balance.
Now, with your back completely straight, it will be time to bend your knees slightly.
Now we will have to start lowering the body with the back straight, trying to keep the thighs parallel to the body and feet, while the lower legs are kept at right angles.
Looking ahead, you should move your shoulders at the same time and your hips while descending.

With these steps in mind, several sets and repetitions should be carried out. As you notice that there is progress, it is possible to start including dumbbell weights, so that greater resistance is created.

Muscles involved in deadlift exercise

Now that you know how to perform deadlift exercise, it’s time for you to know something more about this type of practice. To begin with, you should know that although it is an exercise that may seem simple and simple to perform, it involves the movement of a large number of muscles.

This is what causes it to be one of the most complete exercises that can be done in the gym. At the time of going down to deadlift, the legs are activated, and therefore the calves and thighs are mainly worked, which are responsible for maintaining the resistance of the body. Likewise, it is also possible to strengthen the muscles of the trapezius and the spinal erector.

With the rise, the intensity is enhanced and work the gluteus maximus, hamstrings, torso-lumbar tissue and the great dorsal. Therefore, it is a perfect type of exercise to exercise both leg muscles and the entire back. Therefore, it seems essential to have an adequate position of the back to avoid injuries while increasing the muscles.

Common mistakes when doing deadlifts

Known how to perform deadlift exercise and all the muscles that are involved in this type of exercise, it is time to remember the usual mistakes when carrying out this exercise, so that you know what you should not do when you are about to carry it out.

Although it is a simple exercise to perform, it has a technique and some points to consider to avoid injuries. The most common errors are:

Exceeding the weight to be lifted. Before starting to carry weight, it is essential that you master the technique and start exercising your back progressively to avoid injuries.
Poor placement of the feet. If an adequate opening and slight inclination is not made, all the movement performed will have a bad orientation, and this can cause damage to the muscles.
Placing the hip too low. Knee flexion should be done in a subtle way, without becoming a squat. In that case, too much stress would be caused on the joints.

How To Overcome the Desire Not to Go to The Gym

Fitness

HealthInFitness

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November 8, 2023

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How To Overcome the Desire Not to Go to The Gym

Although it seems ridiculous what I will say next. The hardest part of working out is going to the gym. And not necessarily because it is a matter of distance or mobility, because today a gym is anywhere. Not to mention the parks and recreational area with bars to exercise. What really makes it difficult to go to gymnastics is our laziness, because although we want to have a muscular and well-toned body. By nature, the human being is lazy, and many times we are overcome by the desire to stay at home watching Netflix … That is why we have decided to teach you how to overcome the desire not to go to the gym.

As I have always said, everything in life is solved with attitude and determination. If you have enough attitude to perform a certain action or task. Believe me, you will be able to do it no matter what. That is why in this post we will focus on teaching you how to deal with laziness and overcome that desire to want to be one with the bed. Remember that those kilos do not lose themselves and the muscles do not grow at the point of breathing.

If, on the other hand, you are not interested in the content of this article. Do not worry, you will always have the option to read the other, such as “How to Take Use of Time in The Gym”.

That your goals are superior to your obstacles.

The easiest way to overcome laziness is knowing how to have things very clear. To overcome the desire not to go to exercise, you just have to mentalize that this is your goal and that nothing that stands in the way of achieving it will prevent you. This usually falls into a matter of self-motivation, wanting something usually leads to some effort. And that’s where you should ask yourself the question of… How much do I want to get that something?

If the answer to the question is a resounding yes, then hold on to that and consolidate your goal thinking about it every time you feel that desire of not wanting to go to the gym. If you maintain consistency with this thought, and self-motivation. You will realize that sooner rather than later you will get used to going to the gym, without having to fall into that struggle with your inner laziness.

Obstacles are always going to present themselves in life. But when it comes to achieving something truly important. As it can be to initiate a change in your lifestyle, incorporated a training to it. That is why those who have already spent time in the fitness world are very optimistic and motivational people. Well, they have already managed to win that fight with themselves about which they are stronger… Your goals or your obstacles? Your answer being the first.

You may be interested in going through “How to Train in The Gym”.

If you want to overcome the desire not to go to the gym you should not think about it much.

Sometimes thinking too much about something is what prevents us from seeking to realize it. We stop to waste time thinking or looking for excuses not to go to the gym that is why in the end we do not take the initiative. If you want to prevent this kind of thing from happening, make yourself a call to action, go straight to the gym when you have the moment. Without giving so much thought to the matter, just go and get on your way to your goal.

By doing this you will realize that it will be much easier to overcome the desire not to go to the gym. You will not even have time to think of a complaint or excuse not to go. And usually when you arrive at the place, you resign yourself to just continue and train.

It may seem like an absurd alternative, but it is more effective than it seems. If you want to do something, just go and do it, do not beat around the bush and go around so much, because otherwise as they say out there … “Your guarapo gets cold.” Again, this will create a habit and when you start to see the results of your training you will want to continue.

Train from Home.

To finish the last tip, but no less useful that we can give to overcome the desire not to go to the gym. It’s bringing the gym to your home… Let’s see, not literally, but if you have a home training routine. Since this will allow you to take advantage of your tempo without having to move from the comfort that your home can offer you. There are those who underestimate the results that can be achieved from home, and the truth is that you would fall into a serious mistake if you think that the only way to get results training is in a gym.

There are countless home training routines that you can find on the internet, it is just a matter of taking a few minutes in the search engine to find one suitable for you.

How To Lower Arm Fat

Fitness

HealthInFitness

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November 8, 2023

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Having a perfect body is most people’s dream. But what is known as a perfect body? According to today’s beauty standards, to a slender, firm body, free of stretch marks, cellulite or flaccidity.

In view of all these characteristics, this type of body does not happen to be more than a dream. In reality, very few people manage to achieve this. On the other hand, there are those who never feel satisfied and, therefore, end up throwing in the towel.

While it is true that this is not an easy task, it does not mean that it is impossible to achieve. You can achieve it with a lot of effort, discipline and dedication. On the other hand, you should also be aware of which parts of your body you need to give more attention to.

For example, in some cases, there are those who obsess working the buttocks, legs or abdomen. But, a part of the body of equal or more importance, are the arms.

Sagging arms is a very common problem and those who suffer from it usually feel very embarrassed and are inhibited from wearing certain clothes, especially those that are sleeveless.

In view of this, what can you do to remedy the situation? The solution is to lower the fat in the arms. But a new question arises, how can it be achieved? During this article we will be sharing with you some very interesting suggestions.

In addition, you will know what you should do and what you should not, when it comes to eliminating or lowering fat from the arms. So, at the end of the reading, you will have at hand all the necessary tools to show off beautiful toned arms that will look good with any look you want to wear. Let’s see right now how you can achieve it.

Instructions for Lowering Arm Fat

It is important that you keep in mind that, to reduce body fat, you must work your whole body and not just some localized areas. Which means that, to lower the fat in your arms, you must exercise your whole body. However, when doing so, carefully follow these instructions:

Decrease fats gradually. If you try to lose fat abruptly, much of what you will be able to eliminate will be water and muscle mass, making your arms flabby.
Keep in mind that fat is nothing more than a reserve of energy and muscles need that energy. Therefore, when thinning your arms, keep in mind that you must be disciplined to keep your body in perfect balance and this is not something that is achieved overnight.
Stick to a proper diet. This is a crucial factor in losing fat. However, it must be balanced. While it is true that you should try to make it low in calories, it is not recommended that you go hungry.
To lose weight, safely, you should lose between 250 to 900 grams each week. This can be achieved by reducing between 500 and 1000 calories per day.
Limit foods that are high in fat or sugar. Some of these foods are soft drinks, biscuits, sweets, alcoholic beverages, cooking oils, margarine, fried and processed foods, cold cuts, etc.
Instead, make sure your diet is varied. Do this by including more fruits and vegetables, as well as grains and other proteins, in order to maintain a healthy weight.
Maintain a good exercise routine. For the exercises to be effective in eliminating fat, they must last no less than 20 minutes. After that time is that fat burning will begin. Keep in mind that the exercises don’t have to be high-impact. But what ones to do?

Arm exercises

Some of the exercises you can do are the following:

Push-ups or push-ups. To perform them correctly, keep your body firm from your head to your toes, just like a board. Then, flex your elbows by lowering your body until you reach the ground, but without touching it. Finally, go back up until your arms are fully firm and repeat the procedure. You can start with 3 sets of 10 repetitions each. By doing this you will be able to work many muscle groups of the body, but especially those that make up the arms.
Triceps bottoms. While it is true that you can use special machines for its execution, you can also do it using another type of support, such as a bench. However, you must make sure that it is fixed to the ground so as not to suffer accidents. Stand with your back to the bench and rest your arms on it while your legs are completely firm. Then, flex your elbows and ascend again. Similarly, you can do 3 sets of about 10 repetitions each.
The exercise of Superman. This exercise involves standing on your stomach with your legs straight while keeping your feet together. The arms should also be stretched upwards. Then, you should lift your arms and legs, so that only touch the floor the trunk of your body, hold the posture for about 30 seconds and repeat the exercise.

Doing this will work the muscles of the spine, as well as those in the back of the shoulders, in the buttocks and in the back of the arms and legs.

Now, what else do you need to know about fat loss in the arms? Let’s look at it right now.

What do you need to lose arm fat?

While it is true that a balanced diet and a good exercise routine are essential for the loss of body fat, water consumption is no less important.

You should drink plenty of water to stay well hydrated. It is advisable to have about 8 glasses of water a day, which is equivalent to two liters of water. However, while doing some physical activity, you should increase that amount, since through sweat you will eliminate toxins from the body, but also liquid.

Drink water instead of energy drinks, sodas or natural juices, as these can contain a lot of sugar and calories. On the other hand, water is much healthier and cheaper.

When it comes to exercising, you will need to wear comfortable clothes that allow you to move and move easily. Depending on the exercise or activity you want to do, it is most appropriate to wear clothes tight to the body or, on the contrary, loose.

But, if you feel some complex about the current appearance of your arms, it is best to avoid using lycra cloth garments in that area, as it can pull the skin that is near the armpits and make it look bulky.

On the other hand, although it seems to be something trivial or of little importance, in the case of women, it is important that they select a bra that is the right size. Remember that this is the basis of your wardrobe.

When the size is incorrect, the skin usually accumulates in the armpit area or near them. Therefore, if it does not fit you, the garment you put on it will look just as bad.

On the other hand, you also need to always maintain good posture. This will help you look taller, leaner and you will be taking care of your muscles and bones.

By slouching, you affect the appearance of your body, no matter if you are sitting or standing, as the skin will accumulate near the armpit area. Therefore, pay close attention to your posture while performing different types of activities.

But what else should you keep in mind when it comes to fat loss in the arm area? Let’s see.

Tips to lower arm fat

Keep in mind that body fat loss is not something that is achieved overnight. It requires patience and a lot of discipline and work on your part. Therefore, try to enjoy every part of the process.

Choose a diet that is not as aggressive. If you choose one with this feature, you will soon end up getting tired and throw in the towel. Instead, stick to a balanced diet that doesn’t have as many restrictions. In such a way that your mind forgets that it is a weight loss regime.

Some experts recommend counting the calories of each meal in order to keep them under control. If you have a hard time doing this, don’t let the parrot go away! You can use a food diary.

Write down in a notebook the number of calories you consume daily, as well as those you burn when you exercise. You can also do this by downloading an app on your smartphone.

These applications are responsible for recording the total nutrients, fibers, proteins and even vitamins that you consume with each meal. In this way, you can be sure that you are eating a balanced diet and that you are having proper nutrition.

On the other hand, eat only when you are hungry and not as an emotional outlet to your current problems. Doing this would only harm your health and cause you to gain unnecessary weight. In case you have a craving, think if there is a healthy option that can replace it and you will feel satisfied.

If you follow these recommendations to the letter, you can be sure that you will begin to lose body fat correctly, which means saying goodbye once and for all to the flaccidity in the arms and those annoying chubby ones that are located below.

Get the body you want so much. You will see that any sacrifice you make now will be worth it and it will be worth it.

How To Increase Pectorals

Fitness

HealthInFitness

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November 8, 2023

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The pectorals are one of the parts of the male body that men like to exercise the most. Achieving a perfect body for many goes through exercising the upper part of the body and in it the pectorals have a great weight. However, knowing how to increase the pectorals is not as simple as you may think.

To achieve that desired physical aspect, it is necessary to follow a series of tips and recommendations, which go through carrying out certain training exercises, but also paying special attention to food, which is more important than you may think when it comes to achieving your goals.

A frequent mistake is to invest time in the gym and exercise without taking into account muscle needs and being aware of what they need in order to grow. In any case, if you are interested in knowing how to increase the pectorals you have come to the right place. Here’s what you need to know to achieve your goal.

Types of exercises for the pectoral

When talking about types of exercises for the pectoral, we must differentiate mainly into two types:

Press: They are polyarticular exercises that involve the shoulder and elbow joint. It is possible to use gym machines, dumbbell, bars or even push-ups.
Isolators: These are monoarticular exercises in which only the shoulder joint is involved. They are exercises in which the contraction is concentrated in the pectoral. It is possible to use dumbbells, machines or pulleys for this.

Pectoral exercises

If you are looking for how to increase the pectorals you need to know some of the main exercises that you can perform in your training plan to try to reach your goal. Among them we must mention the following:

Bench press

The bench press is one of the star exercises of pectoral. It is possible to do it with dumbbell, bar or machines. The perfect technique for the bench press is that the grip is more than the width of the shoulders, looking at the complete route the forearms are perpendicular to the ground.

If you are stretched in the machine, the forearm points forward all the way. You should start with the tour with the elbows practically extended completely to the point of the line between the hands that is more or less 3-4 fingers between the pectoral.

Openings

This exercise is one of the so-called isolating exercises, so the elbow is kept almost completely stretched throughout the route, without any changes in angle.

These openings begin the movement with the arms away from the line of the body, feeling like there is a previous stretch before beginning the concentric phase of the movement to look for the arms between them. You should go to the front as a hug.

These exercises have another outstanding feature, which is that you enjoy a range of motion with greater amplitude. It is possible to perform them on machines, pulleys and dumbbells, with different angles.

Both the bench press and the openings help when carrying out the stimulation of the top, middle and bottom.

Pushups

Push-ups is a closed kinetic chain movement that helps the activation of the musculature that is responsible for the stabilization of the scapulae. They are based on the hands being supported on the floor more than the width of the shoulders so that the moment of the arms are flexed at ninety degrees the forearm is perpendicular to the ground.

The route goes from almost the extension of the elbows until it leaves three or four fingers between the pectoral and the ground. In those cases, in which you want to increase the difficulty, you can add a jump in the hands.

Considerations on pectoral exercises

When thinking about a training plan to increase the pectorals, a series of considerations must be taken into account:

An excellent technique should be prioritized according to weight, which contributes to avoiding possible injuries and thus be able to develop the pectoral in the appropriate way.
To develop the muscles and achieve greater joint amplitude, betting on a full range of motion.
It is advisable to train the pectoral twice at an initiation and intermediate fitness level, being able to train it three times in the case of an advanced fitness level. For those who start in the world of training, it is advisable that no more than eight sets of pectorals are performed; and intermediate and advanced between 10 and 15 sets in the pectorals.
Pectoral workouts should be as isolated as possible between them. In this way, a fresher workout is achieved and the muscles are rested. Therefore, it is preferable to do the pectoral training on alternate days.
If you do more training or many series you have the risk of overtraining. This will make it possible to suffer a risk of injury.
You should try to find a muscular balance, not training only the pectoral. The days that you do not exercise it you will have to bet on other muscles, especially the dorsal.

How To Get Started in Trail Running

Sports Tips

HealthInFitness

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November 8, 2023

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If we talk about sports that have been gaining popularity in recent years, we must make special mention of trail running. After talking about how to train running or how to improve running endurance, now we are going to do the same on how to start trail running. Remember the importance of knowing how to feed yourself to practice running and keep in mind the different tips to get started.

First of all, you should know that this beautiful sport allows us to get in touch with nature, a feature that is very well appreciated by many runners. However, you have to be aware that the race for the mountain is not the same as doing it for the road, since the characteristics vary.

Preparation before starting trail running

Before starting to start practicing trail running completely, it is important to follow a series of guidelines so that it is an activity that can really satisfy us. The first thing you should do is a medical examination.

It is always important to know the state in which we are before starting to do a sport. We must be aware that trail running is a sport that will require constant changes of pace, which will make the heart work. In addition, it is highly recommended to have a heart rate monitor with an activity clock, which will help us take care of our health while we can continue our training.

Once you take into account these indications you can start practicing this sport.

Basic tips to start trail running

Once you know the above, it is time for you to know a series of basic tips to get started in trail running. Although it may seem that running is a simple sport that has no complications, it really is not.

The race requires knowing the limits of the body of each one, and also having an appropriate technique. To all this we must add a series of tips to keep in mind:

Spontenity

Although there are those who think that running can be a boring activity or who are pessimistic when it comes to achieving your goals; You should know that running and getting in touch with nature can be a very pleasant activity.

Running is the easiest, healthiest and cheapest way to do sports; and by opting for trail running, you can enjoy unique landscapes while pure and clean air; And all this in an environment that can give you maximum peace of mind, an excellent way to disconnect.

Run close to home

In the event that you live in a small town, this will be an advantage when you start trail running, since in this way you can quickly access routes through the natural environment.

You will have very easy to quickly get away from the hustle and bustle or the cars to make your way through the mountain; And if you live in the outskirts, you will not have to take the car. If not, try to find a way to move to nearby places to start learning to enjoy trail running.

Wear the right clothes

A very important point if you want to know how to start trail running is to take into account the weather conditions of the mountain, which can be unpredictable. For this reason, you must be prepared both to suffer a lot of heat and to face low temperatures.

In fact, currently the vast majority of athletes who practice mountain activities make use of a three-layer system. This system consists of keeping the body dry and at a good temperature using three garments of different characteristics.

Also, keep in mind that in summer or with sunny conditions it is preferable to choose to wear light and cheerful colors, which help repel heat and avoid the absorption of solar radiation. It is also advisable to use thin and light shirts to enjoy greater breathability.

However, conditions can change from one moment to another, so even in summer it is recommended to carry a waterproof jacket in your backpack. Currently it is easy to find models that are light, thin and very easy to transport.

On the other hand, in winter you have to bet on the three-layer system. The first layer is the shirt that is responsible for drying sweat and keeping the body dry; the second layer, which is a jacket that seeks to keep the body warm; and the third layer, which is the outer one and whose function is not to let snow or rain pass. For the lower part of the clothing, tights are recommended in most cases, for their lightness and comfort.

It is also important to make use of the right accessories. In winter it is recommended to use gloves and hat and in summer sunglasses.

Choosing good footwear

It will be useless to wear the best clothes if you do not do the same with footwear. It is very important to choose the right footwear, which must be comfortable and have several options. For when it rains it will be advisable to bet on models with Gore Tex or similar membranes that prevent water from penetrating, making the foot stay dry. In summer, however, it will be preferable to bet on footwear that offers greater breathability.

When buying it you will also have to pay great attention to the sole, to choose the one that best suits you and the places where you are going to practice this sport.

How To Get Muscle Mass Efficiently

Sports Tips

HealthInFitness

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November 8, 2023

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Hasn’t it happened to you that you have been training for months or years, following a discipline and daily routine to get that burly body that you aspire to achieve? But despite your effort, you feel that you have only a quarter of the way traveled. While your teammates in the gym have made greater progress despite taking the same time as you or less training. The reason that they manage to get muscle mass and you do not (or not at least at the same rate). It may be due to the factors that we will expose in this entry.

When you start a workout, always, ALWAYS. It must be complemented with other customs in your day to day. Muscles do not grow by inhaling or exhaling oxygen. Nor how intense your training is, but more a balance between your exercise routine, food and rest. It is enough that one fails for you to see how the results last longer, and therefore you do not get the most out of the training you are carrying out.

Knowing this, we want to tell you that if you really want to get muscle mass. The first step to take will be to read this entry in its entirety. We assure you that the information will be worth gold.

However, if it is not of your interest to read the content of this post, you can always choose to read another entry, such as “What is the best time to go to the gym”.

The importance of resting to get muscle mass.

Sleeping or resting a lot is usually associated with laziness, idleness or laziness. While it is a trait that is present in lazy individuals, the truth is that it should also be included a good few hours of rest for those who train. The reason is mostly to allow your muscles to replenish themselves and create new muscle tissue. Not to mention, that greatly helps prevent muscle tears or some kind of muscle spasm by not allowing your muscles to recompose properly.

It is advisable to sleep at least nine (9) hours a day. And complement them with an extra hour and a half (if you have the time) in the afternoon, just before the snack or after training (In case you train in the afternoon).

Sleeping after an arduous workout in the gym will help you avoid tiredness and muscle fatigue. Leaving your muscles ready for the next day’s routine.

Complement the training with a correct diet.

We know that at this point the issue of proper nutrition is repeated ad nauseam. And I have even come across people and comments on the internet commenting on how heavy it is usually with the issue of diets. However, you must understand that this is not said for the purpose of annoying the reader, on the contrary. If it is mentioned so much it is precisely because it has great relevance and effectiveness in terms of training.

In the case of those who seek to gain muscle mass, you have to keep in mind that they need to put together a diet whose focus is the consumption of protein. Or rather, the acquisition of it in our food.

Protein allows our cells to regenerate or create new tissues in our body. So, when subjecting the muscle to weight training (This will be mentioned later). It expands and after rest these “Spaces” must be filled with new muscle tissue. Which will only be created if our body has enough protein provided by our diet. It is for this reason that it is important to complement your training with a good diet. Well, only then will you be able to achieve muscle mass efficiently.

An intense training at the tip of weight.

Exercise can be worked on in a variety of ways. In fact, each type of exercise can be managed with a few variants. What gives rise to cardio exercises, worked with tension or those that we will discuss today … Exercises depending on weight.

As it is objective is to get muscle mass. In your training you should not focus on how many repetitions you can do of an exercise. But how much weight you can subject to your muscles to get them to expand (Gain strength). In these cases, it is better to focus on your series being approximately three per exercise, following a circuit where each time you increase the weight a little more. Example…

First series: 10 kilos.
Second series: 12 kilos.
Third series: 14 kilos.

Following this example in each series you would be lifting more weight than in the previous one, this obviously you must adapt according to the exercise and muscle you are working. Well, you should not risk injury by subjecting your body to an excessive load.

If you take into account what has been said, rest assured that you will get muscle mass in the most efficient way possible. If you like our content, we invite you to stop by “How to Avoid Injuries in the Gym”.

How To Get in Shape

Fitness

HealthInFitness

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November 8, 2023

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We are constantly bombarded by the media about what we should look like. They make us think that if we don’t have a slender body, then we are not attractive people. In fact, many young people have taken their own lives because they have too low self-esteem. Others hide by leading a low-profile life.

In the midst of these circumstances there are two types of people, those who pay too much attention to their physique and those who do not care at all what others will say.

While it is true that both extremes are not entirely recommended, it is important that we do not detract from our appearance and that we do everything possible to look good, not for others, but to feel good about ourselves.

The problem is usually not related to grooming. Usually, it is some dissatisfaction with the appearance of the body. Perhaps there are some areas that are very flaccid. Maybe you’d like to have a flatter, shapelier abdomen or bigger, firmer buttocks. Simply put, it’s about being fit.

Is there any way to be? Is it required to be enslaved in the gym or starving yourself on an endless diet? Not necessarily. There are different methods to get fit without having to deprive yourself of the great pleasures of life, such as eating.

If you want to change your life and get a slender body, this is the opportunity you were looking for. Thanks to this article you will be able to know what it takes to look good. You will realize that you do not require surgery or strict diets. In fact, it may be so simple that these habits then become part of your daily life. Pay close attention and get to work.

Instructions for getting in shape

Some people claim that they are out of shape for lack of time to exercise. But that statement is not entirely true. If you want to do something, you look for a way to do it. Otherwise, they would be simple excuses to lead a sedentary life. You don’t need to go to the gym to have a good body and feel good about yourself.

Squats while brushing your teeth

While brushing your teeth, stand with your feet apart and aligned with your shoulders. Keep the same in mind with your ankles, knees, and hips.
Lean back as if you were going to sit in a chair, back and down.
Keep your head forward and lower until your thighs are parallel to the ground.
Put your weight on your heels, stay down and return to your starting position.
If you want to make this exercise one of more impact, replace the toothbrush with another much heavier object. For example, a packet of rice or the bag of food for your pet.

Push-ups while cleaning the floor

With one leg, take a step forward, supporting first the heel and then the tip of the foot.
Lower your body to bend the knee and hip of your leg. Do this until you can touch the ground with the knee of your leg behind you, while keeping your torso upright.
Repeat the exercise with the other leg and alternate them again and again. Another alternative is to do it while holding the market bags in each hand.
To add more intensity to the exercise, do the push-ups slowly and stay down longer.

Tiptoe position while washing dishes

While you are standing washing the dishes of the food, separate your feet at hip height, make your abdomen tense, raise your heels and stand on tiptoe.
Stay in that position for a few seconds, and then return to your original position. Do 2 sets of this exercise with about 15 repetitions.
To make the exercise more intense, slow it down and stay up longer. You can also add more weight on your hands. This way you will be able to strengthen the twins while doing the chores of the house.

Make biceps with food packages

Keep your elbows close to your body, take a packet of food in each hand and flex your elbow until it comes close to your shoulders.
Hold that position and then lower your arms.
Repeat these movements over and over again, as many times as you wish. You can do it while standing or sitting, as you find more comfortable.
To increase the difficulty, slow it down and add more weight each time.

These are just some of the exercises you can do at home, while doing your daily tasks. You can also do push-ups on the door frame, do waist turns with the laundry basket, lifts with the broom, etc. The important thing is that you do not lose your routine.

Remember that before starting to do any type of training, it is essential that you do a previous warm-up, stretching movements to activate you and to avoid injuries and sprains.

In addition, when you finish, you should make relaxation movements so that your muscles release the pressure you have exerted on them.

What do you need to get in shape?

As we have already seen before, maintaining an exercise routine can have a very positive effect on our life and helps us get in shape. However, it is important that you keep in mind that it is not the only thing you must do to achieve your goals.

It is necessary that exercise is accompanied by a balanced diet. You must eat well. There are many ways to achieve this, one of them is by reducing calorie intake, that way you will make your body start burning fat.

You should also cut back on sugar and salt, which means avoiding any sugary drinks like soda and any foods high in saturated fat. Instead, you can eat fruits and foods rich in omega 3s, such as nuts.

In addition, it is not only important to watch what we eat but also the amounts we eat, so as not to consume more calories than necessary.

Last but not least, you should not forget to drink enough water to stay hydrated and to expel harmful toxins for your body through your urine. Now, it is always good to take into account some additional tips in this regard. Let’s see what it’s all about.

Tips for getting in shape

Every minute of exercise you do can make a difference. You may not notice it at first, but if you do not get discouraged, soon you will begin to see the changes and this will have a positive effect on your mood.

Of course, this doesn’t mean you have to exercise every day. In fact, this could be harmful because your body needs enough rest. Make a schedule where you rest at least two or three days a week.

You should be clear that getting in shape is not always synonymous with losing weight, unless that is your main goal. The clearer you have your goals, the better you will know how to achieve them and the more satisfied you will feel with the results.

For example, losing so many centimeters of waist, entering certain clothes of a certain size, etc.

If you find it difficult to be consistent with your training routine, you can invite a friend to accompany you and play music that raises your mood and desire to be active. Naturally, you are not expected to go from a sedentary life to a fitness in a day. You need to know how to keep up. Start gently and slowly and then increase the intensity.

If you rush and demand too much from your body, you can end up with physical exhaustion and strong muscle pain, which will not motivate you to continue exercising. Which we do not want to happen.

Be proud of what you have achieved: if you lost weight, your waist was reduced, if your clothes fit better, if you now have more suitors, etc. This way you will know that it has been worth everything you have done to get in shape.

How To Get a Flat Stomach

Fitness

HealthInFitness

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November 8, 2023

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Many people who are concerned about their image consider on more than one occasion how to get a flat stomach, for which it will be necessary to lose fat and, at the same time, try to increase muscle definition. Achieving it is not easy, since there are no miracle products to achieve it, but the only way to achieve the goal is to change habits and lifestyle to make it healthier.

In this sense, aspects such as willpower are key to achieving that goal of achieving a flat stomach. A healthy and balanced diet is essential to achieve this, but also to follow sports guidelines focused on this goal. Throughout this article we are going to give you a series of tips to make it easier for you to get a flat stomach.

Healthy and balanced diet

For a diet to be healthy and balanced, you must make sure that it includes all the necessary nutrients, which in addition to being present, must do so in sufficient quantity. It is important to cover the nutritional needs, since the deficiency of these is what can cause problems, making it more complicated to achieve the desired objective.

For this reason, if you want to know how to get a flat stomach, you should worry about adding to your diet foods from different groups, such as vegetables, fish, meat, dairy products, fruits, cereals, oils …

Also, it is necessary that you cook the vegetables, since their raw consumption will make the ingestion of them not optimal. In addition, within the vegetables remember to add cucumber, which is characterized by being diuretic and rich in antioxidants. It is also recommended to include in the diet fruits such as banana, melon or watermelon, as they provide potassium and water; and eat fish at least twice a week. This should be included in the diet for its contribution of protein and Omega-3

Beware of food

On the other hand, pay close attention to what you eat and avoid foods that contribute to the accumulation of abdominal fat. These are junk food, fried foods, carbonated soft drinks, batters, industrial pastries or savory snacks. Similarly, you should also try to control sugary foods and alcohol consumption. The reason is that it will be more complicated for you to achieve a flat stomach since all these calories go directly to the abdomen.

With regard to drinks, it is advisable to consume green tea, as it contributes to burning abdominal fat. Of course, you will have to drink the recommended amount of water; And you can accompany it with lemon juice, mint tea …, ideal drinks to get the abdomen you are looking for. Also, probiotics and prebiotics will help you look flatter; So, you can resort to yogurts, fruits, artichokes, vegetables and onions, among others, to have this contribution.

In any case, it is important that you know that it is necessary to have an adequate food balance. Avoid excessive consumption of one of them and maintain a balanced diet.

Practice of physical exercise

If you are looking for how to get a flat stomach, you should perform between 30 and 60 minutes of physical exercise each day, as this also helps improve your quality of life. It is very important to be constant in physical exercise in order to achieve the goals set. In this sense, it is also recommended that you do the following basic exercises to achieve flat stomach:

Low and high intensity exercises

The combination of low and high intensity exercises are perfect for weight loss. It is possible to carry out cardiovascular exercise three days a week to burn fat; and thus, alternate with several minutes of cardiovascular exercise of a low intensity. These sessions could last around 30 minutes.

Strength exercises

Strength exercises are advisable to perform 3 days a week. These types of exercises help increase muscle mass, and also keep the metabolism active after training. They are perfect for those who try to burn fat for a long time.

Localized exercises

In addition to the above, it is advisable to focus, in the event that your goal is a flat stomach, on reaffirming the upper and lower abdominals, as well as the obliques, doing exercises designed for them. In addition, when exercising you can choose to include planks, knee lift, torso turns, abdominals, jumping squats, conventional squats or reverse abdominals, among others.

All of them should be done slowly and slowly.

Hypopressive abdominals

Just doing 5 minutes a day of hypopressive abdominals helps a lot to get the desired flat stomach. It is a type of exercise especially suitable for women, as it helps them when it comes to strengthening the pelvic floor. These crunches push the muscles inward to make them look firmer.

In addition, this type of exercise has the advantage that the results begin to be seen very soon; and do not require a great effort to perform them.

How To Get a Better Butt

Fitness

HealthInFitness

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November 8, 2023

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Experts recommend exercises to help us sculpt a more modeled butt. It seems that shapely butts are becoming more and more admired. Proof of this are the many images of curvaceous stars in the pages of celebrity magazines, the popularity of low-waisted jeans, and even Justin Timberlake’s hit pop song “Sexy Back.”

Everywhere you look, the eyes are in the back. And whatever the shape of your butt, you’ll probably want to improve it.

At a minimum, 99% of women who train want to work with the buttocks, just as many men compare having a muscular chest to being admired, for many women, being fit makes them feel comfortable with their body and image.

“If a woman feels confident about having good buttocks, she’s not too shy to show off,” adds Marilyn Gansel, a fitness trainer and owner of wellness studies at Stanford and Kent, Connecticut. “People are starting to see that curves are sexy.”

But can we really get those rounds, raised, chiseled derrieres that many of us coveted?

Can the butt be improved?

It depends largely on our genetics, it’s something that a self-respecting coach should tell you in the first place. When women ask me, how do I get a big butt? My answer is always the same: What you are born with is what you have to work with.

So, if you’re genetically programmed to have a flat butt, unless you get butt implants (don’t laugh, there’s such a thing), you can do lunges and squats all day and you probably won’t be able to replicate Jessica Biel’s.

That doesn’t mean you can’t improve your strength or form. Can you make a difference? Yes, I think you can take it as far as your body allows. You just need to set realistic goals.

Analyze the butt you have

The butt consists of three main muscles: the gluteus maximus, gluteus medius and gluteus minimus. They work together to help us move our upper legs in all directions.

Every time you take a step, you are using the muscles in your butt. That’s why we have buttocks. They play an important part when it comes to running or walking, even bending and moving. Believe it or not, you work your butt all the time.

Unsurprisingly, it’s evident that walking is the best exercise of all for the butt. For maximum impact, tackle some hills if you’re walking outdoors or use the slope if you’re on a treadmill or treadmill. Just make sure your back doesn’t lean forward.

Stair machines, arch trainers, and elliptical trainers are also great options for shaping the buttocks. For a change, try inline skating or cycling (inside or outside).

After sweating aerobically, try these six strength exercises recommended by several experts:

Centralized exercises for the butt

1. Squat.

Stand with your feet parallel and align them with your shoulders, use a full-length mirror if necessary to check your posture. Slowly lower your hips, making sure your knees don’t go over your toes.

A great variation for beginners is ball squats: standing with your back against the wall, place an exercise ball between your lower back and the wall, then crouch, keeping your feet forward.

2. Standing lunges.

Starting with your feet parallel and spaced away from your hips, take a giant step forward. Slowly lower your body, bending both knees. Bend your knees to no more than 90 degrees, keeping your front knee aligned over your front ankle. Then repeat with the other leg in front.

A more advanced version is staggered lunges, in which you move forward after each lunge, alternating legs. Most people do not use the proper form in this exercise, which can put undue strain on the joints of the knees and lower back.

3. The prone leg rises over a ball.

Lie face down on an exercise ball, with your hands on the floor. When tensing your gluteal muscles, lift one of your legs slightly off the floor, keeping your leg straight. Then alternate sides. As you’re fitter, try to lift both legs simultaneously, but only if you can do so without straining your back.

4. Prone hip lift on a ball.

Lying face down on an exercise ball, rest your forearms on the floor and stabilize the ball under your hips and upper thighs. Using your arms and trunk muscles for support, bend your knees to 90 degrees and bring your feet together. Squeezing the buttocks, slowly move the femurs slightly away from the ball, being careful not to use the lumbar muscles. This is a minimal movement: you should raise your legs to 2 inches maximum.

5. Bridge.

Lie on your back with your knees bent, your feet on the floor and hips apart. Slowly peel the spine off the floor from the bottom, one vertebra at a time, contracting your glutes and hamstrings (back of your thighs) until you have a diagonal line between your shoulders and your knees, if necessary, use a mirror to check your posture. Return to the floor slowly, one vertebra at a time.

6. Lateral leg lift.

Lying on your side on the back edge of a mat, place your feet on the front edge of the mat, then lift your upper leg and turn it outward into the hip socket. Keeping your hips stacked and your torso as still as possible, raise and lower your leg, extending your hand from your upper thigh. Repeat on the other side.

Finding the balance

It’s important to remember that healthy eating habits are a big part of the equation for creating a better shape, for your buttocks and the rest of your body, even.

If the rear is too big, it probably means too big, it can’t be reduced. Speaking of big butts, many of us fear that building muscle in our butt can make them look bigger. This is a question every coach hears, ever.

But women don’t have enough testosterone to build that kind of mass that most people fear. If your butt gets bigger, maybe there’s extra weight on top of your muscles. Remove the weight and you will see the definition.

Genetics also plays a role here. If you feel you have the potential to develop a bigger butt, do your strength exercises without any extra weight and focus more on aerobic exercises.

And how to maximize your buttocks more?

The butt is like any other muscle. You have to overload the muscle in order to develop it to the fullest.

That means doing strength exercises with weight gain, extra repetitions, and shorter rest periods between exercises. Progressive resistance training, along with a high-quality diet, builds muscle mass.

Regardless of your genetics, you and your butt can’t go wrong by getting fitter. The exercise, performed in the right way, constantly and progressively, will shape and tone your butt. You just have to go out and reap the benefits.

This is really a controversial topic, if you have had good results getting a better butt doing exercises, tell us your experiences in the comments.