Best Running Shoes for Women 2019
Newton Running Womens MV3 Reviews
Exercises to strengthen learning
Lead pumps to strengthen your arms and chest. Lie down on your stomach with your hands on the floor, against your shoulders. Then keep your head, neck, back and legs in line, exhale and lift your arms while stretching your body. Your hands and fingers must support the weight of your body.
Try to hold the board for 30 to 45 seconds. Start lying flat on the floor as if you were pushing. Raise your body and keep your weight on your forearms and toes. Try to hold your position for at least 30 seconds, drop it on the floor, rest for 30 to 60 seconds and try again.
Train the abs with crunches. Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on your chest or behind your head, tighten your abdominal muscles and breathe out slowly by lifting the upper body.
Focus on the buttocks and central muscles with bridges. Lie on your back with your knees bent, feet flat on the floor and arms on the sides. Exhale and exhale by wrapping the abs, slowly lifting the hips and lowering the back of the floor. Stand until your arms and knees form a straight line and keep your hands flat on the floor to keep your balance.
Strengthen your legs by doing squats. Stand with feet shoulder width apart, fingers slightly out, back straight, arms folded to the side or crossed over the chest. Keep your upper body in line and mobilize your core muscles, slowly bend your knees and lower your hips as if you were sitting in a chair.
Try to make burpees for the entire body workout. Start by spreading your feet to shoulder width, then jump and leave in a squat position. Place your hands on the floor and push your legs back to bend and bend.
Invest in weights or in a gym. Although you can do many strengthening exercises without weight, dumbbells, dumbbells and resistance devices, you can increase the intensity of the exercise. To prevent injury, start with lighter loads and avoid moving away from the body.
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How to work at home without equipment
Do you have trouble adjusting your work? You can not have a routine, but you need more tasks and do not know where to start? Game taxes and training materials that will free you?
We have made some research to find a way to get started free and, most importantly, to enjoy your day, at home or wherever you are.
The goal of cardiovascular training is to increase heart rate and increase blood circulation.
If you want to improve your heart condition (remember it’s a muscle), lose weight, get rid of your mind or improve your health, you can help cardio exercises.
The NHS performs cardio exercise at home within 10 minutes, until you are ready to move for longer.
Walking is the best way to be active, doing it anywhere and in the right way for you. If you want to increase the fares, Couch 5K will take you from the 30 minute walk to nine weeks.
Now that you are moving, meet the same people in the park near you. Weekly 5K every Saturday morning is a great social event. Check out our travel guide for more ways and reasons to run.
There are other ways to go home: pick up old straps or wear music and dance. Setting your speed within 15 minutes will not only work in your heart, it will dazzle you. Or close the curtains and try the stomach work in the stomach.
Work hard and support your muscles
Strength and resistance training will help to strengthen muscles and improve the movement.
These are usually done in the area and you can not breathe as cardio exercises, but they definitely work to improve fitness and improve health.
Some exercise tools use heavy bands or barriers, but you should not stop them. Just look inside your closet and insert a box of beans or rice bags.
The NHS organized a 10-minute reinforcing exercise for overall fitness in general, as well as feet, homeless and focused tumor exercises, especially bingo wings.
Running is a great way to stay in shape and have fun – on the contrary, it becomes trendy. However, it is important to do it with the right techniques. You want to join the crowd, but do you do it right? Learn to stay strong and prevent injuries with this guide. Here are some other resources that will get you started.
Establish a basic level of fitness. If you start from scratch, pull through the front door and in the first 10 kilometers, you will leave yourself frustrated, angry and so sick that you will not do it anymore. In other words, do not bite more than you can chew. If you start running without a previous exercise, you could hurt yourself and stop before you start.
Get good running shoes. Research indicates that walking barefoot causes much less injury than running with even the most imaginative running shoes. However, you can not walk everywhere without feet, unless after a child or a ball, they do not ride unexpectedly. So find shoes that can simulate walking without feet. If you are ready to release shoes (Vibram), more power for you, but there are many minimalist running shoes without sleeves.
It’s hot. The last thing you want is a splint, hamstring or other injury to avoid. Take five or ten minutes before running to warm up. However, that does not mean effort. In fact, the previous traits can hurt you!
Make sure the media is relaxed. Make sure your body is liquid and relaxed, but not curved. Try to keep your shoulders and arms relaxed while holding your arm.
Breathe deeply and deeply. The most important thing is that you breathe at a pace that provides a constant supply of oxygen to your body. Instead of becoming a chest, do not enter the stomach. Make a conscious effort to fill your stomach using the diaphragm. You will have more oxygen and your muscles (including the heart) will be less tired.
Look forward Make sure your head is in a neutral position, without looking up. See about 35 feet in front of you if you run more than 400 meters in length. If you are on the treadmill, try not to lower your eyes on the control; put the tension behind you.
Learn to move your hands. Make sure your elbows are at a 90-degree angle to your body. Use a distance of 110 degrees for long distances (except when working in the hills). Swing each arm in time with the opposite foot; This gives you momentum and prevents your body from twisting.
Keep your hips forward. Act as if a rope was attached to your waist and someone was slowly pulling you forward. Avoid turning sideways or sideways.
Improve your pace. It aims to hit the ground about 185 times per minute. The easiest way to do this is to minimize the time spent on the ground. If you are on a light run or run away from the crowd, it’s up to you – do not be too hard, you hurt yourself!
Check how to land on your feet. Keep your feet in the ground while running. Try to replicate when you leave for your real race at the gym or on the course.
Remove and stretch. Before finishing the training, slowly crush the running and jogging run for about 5 minutes. This allows the circulation and breathing to become normal after the race, minimizing the work your heart has to do.
Determine your requirements
Consider the surface you are running. This will have a great impact on the type of footwear that suits your legs. For example, if you run a flat track or course and offer a grip, you do not need more traction on your shoes.
Identify the kind of race you will perform. It is important not to buy sports shoes that are not designed to run. There are many categories of shoes, such as training shoes or walking shoes, although they are not suitable for indoor, track, cross country, sprint or long distance. walk.
Get professional tests for your feet. Many specialized specialty stores now have the convenience of learning your walk (how you walk / run) and your foot type. This helps you know if you need support to keep your feet from scrolling inside the house (also known as pronation). Although there are many types of legs.
Take your weight. The more weight you are, the greater the impact between your feet and your floor. Increasing the effect may require you to buy shoes with additional support, although your feet are neutral and you are generally not advised in this way.
Consult a physician about physical injuries and disabilities. You may experience injuries that affect your travel or physical disability. At the same time, you should check with your doctor the type of shoes that will offer the best support and best walking experience with you.