Best Running Shoes 2019
Nike Lunar Apparent Black White Running Womens 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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Get ready for home training
Home exercise has many benefits. It not only saves you time in the game, but also saves your membership costs. If you want to be appropriate, consider some important steps in your pursuit of home exercise, and
you can see successful results.
Set training regime. It is easy to terminate the job process if the routine is defined. Ideally, your training program should continue as long as you and your family are serious.
Choose a specific day and time for your training session (Monday, Wednesday and Friday at 7 am). Choose the best place for your home where you think the usual routine is the most comfortable exercise. Make sure you have enough space without annoying things. Stay disciplined. Do not be lazy just because you are at home.
Avoid interruptions. Try to train if there is no home or more to do, such as laundry, washing, etc.
You do not want to compete with your family as you continue your day-to-day activities; and small children tend to climb the whole body making push-ups and sit-ups. If you have a task in mind, you can use it as a reason not to exercise or end the session earlier than expected.
Create section. Prepare music and clothing for training at the beginning of your home workout.
Playing motivational music will help you to have thoughts and adrenaline. If you prepare yourself as if you are going to the gym, you are more motivated to exercise and possibly get a good job. You will also start blaming yourself if you are dressed for your workout, but you sit down and avoid training otherwise.
Stay hydrated Always bring a bottle of water while you exercise, even at home. Do not think that you drink when you thirst, because you can not be disciplined.
Hydrated balance is important for work. It replaces the moisture lost in the sweat and helps you save energy. A good time to drink water is during a break between exercises. For example: if you’re doing two rows of 20 squats, you drink after 20 and 20 after the last one.
A healthy diet. It is very important to maintain a healthy diet during training. Eating healthy snacks is at least 45 minutes before you can provide training and strength to your body needs. For healthy snacks, limit yourself to a group of foods containing carbohydrates and proteins. An example can be a toast with peanut butter.
Understand if effort suits you. Some say that stretching out before exercise is the best way to relax the muscles of the body and can help prevent injuries. However, many people will discuss it and say that deployment does not reduce the risk of damage. The purpose here is to understand your body.
Run Long Distance
Get right for your shoes. Keep your shoes running in the shape of your feet as long as you can not be too tight. You do not want to be bothered by bulbs in the middle of the race. The longer you run, the better your shoes will be. If you run daily, your shoes will last only 4 to 6 months. If your feet suddenly begin to hurt you, it’s time to look for a new partner.
Load carbohydrates. If you decide to join for 10k or more, it is advisable to load a carbohydrate in a day or two before. But we have to do it! You do not want too much fiber, protein or fat. And it should hurry to catch up to avoid the risk of nausea during the race!
It’s hot. Run the speed of the conversation or slightly slower in 10 minutes and faster in five minutes. Follow him after training. (High knee, butta kick, jump) It will take your circulation without removing too much energy before its time. All of this depends on whether your heart rate starts to grow.
Peace to yourself. At the very beginning, you will be ready and ready to go. You start like a bat in hell … and you get tired quickly. Instead of exhausting yourself (as in sprint), run at a speed that you can keep constant. You will last a lot, much longer.
Do not lose when you’re tired. When you’re tired, try focusing on other goals, like half a mile, or thinking of something to do when you’re done. Stay hydrated It is very important to stay hydrated for the long term. If the time is longer than 50 minutes, stop. However, if you get the water on time, take a sip. Washing water in the middle of the race causes confusion. And you may need to pee!
Cool. At the end of your trip, jog and walk. Your heart rate should be close to the resting speed when you stop. If you stop while sliding the brick walls, your heart and muscles will hurry up. This is the kind of activity that causes damage! Do not let it be part of the exercise. If you are within 30 minutes, do it within 30 minutes, then, and only then, listen to yourself.
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.