Why You Need A Mini Band In Your Life Read more

 

For those of you who take pleasure in jumping aboard the exercise bandwagon, this is for you. 

Mini bands, or resistance bands are now the most carried around workout essential. And not just because packing a 6kg dumbbell into your gym back is completely illogical. 

For a number of years the mini band has been used in physical therapy; but now they’ve become a favoured item on the gym floor for two reasons: they’re a great tool for providing resistance through the full range of motion of an exercise, as well as helping to activate key stabiliser muscles in the hips and shoulders.

ACTIVATE?

If you sit for prolonged periods of time, such as at a desk your glutes are in a constant, lengthened state. This can lead to the muscles in the glutes ‘switching off’ and possible lower back problems. Incorporating mini band drills into your workouts can help prevent this and possibly fix lower back issues you may be experiencing.

WH recommends: The Paleo pasta alternative 

CORE BLIMEY!

When used in conjunction with other exercises mini bands can help activate the core, which only improves and supports your other fitness activities.

More often than not people consider the core to be just the abdominal muscles. However it consists of these and more: hip abductors/ adductors, hip flexors, the pelvic floor, and lumbar spine are all part of the core.

WH recommends: Is breast milk the new post-workout super shake?

MINI EXERCISES, MAX RESULTS

Exercises such as mini band lateral walking; hip external rotations; squats and hip bridges are some of my top exercises (check these on Women's Health Instagram later this week).

I will often use the mini band with clients to ensure their glutes, and more specifically the gluteus medius, the muscle responsible for abducting the hip, is activated and ‘woken up’.

Strengthening the gluteus medius stabilizes the hip and helps maintain proper tracking in the knee joint by reducing lateral stress on the knee. This is great if you play any sport, run, lunge, walk or just about anything else you use your legs for.

HERE’S HOW:

Lateral walking with mini band

• Step both feet inside the mini band and position on the laces of your trainers
• Stand up tall with your shoulder blades back and hands on hips
• While keeping legs straight step to the right
• Slowly follow with the left foot keeping your feet shoulder width apart
• Repeat this 10 times to the left and then 10 to the right to return to your starting point
• Focus on keeping feet parallel and maintain tension on the band throughout

Hip bridge with mini band

• Lie on your back with your heels flat on the floor shoulder width apart
• Pull on the mini band and position above both knees
• Without letting your knees turn in slowly squeeze glutes to lift hips off the floor
• Keep your arms flat on the floor by your side
• Slowly lower your hips back to the floor
• Repeat this 15 times
• Keep your knees pushed against the band throughout

Mini band external rotations

• Place the mini band above your knees
• Sit down into a semi-squat position: feet flat on the floor with your weight in your heels, butt back, chest up and eyes looking forward
• Keep the right knee still and slowly turn the left knee inwards
• Push against the band with the left knee to return to start position
• Repeat this 10-15 times
• Then repeat on opposite leg

Don't forget the major advantage of a mini band is that it can be used anywhere – on the sports field, at home, in the gym or even when on holiday. Great news for hotel hoppers and those always on the go

Read more »

Tekhsary diet for a kilo of weight per week !!

Ensure that this diet provided by specialist in therapeutic feeding International Medical Center "toxicity, loss of kilogram to kilogram and a half kilogram per week, and calls to be followed for a period of three weeks in a row to ensure you get the best results. The range of measured portions between 1300 and 1500 calories, divided according to Next: 400 calories for breakfast and 600 calories for lunch and 400 calories for dinner and 100 calories per snack. and based on the element of "carbohydrates" mainly in breakfast and "protein" skimmed lunch or dinner, and uses fiber that improves movement intestine and avoid constipation, also urges the use of non-fat dairy products.

First day:   

Breakfast:

Picture 1 - diet for Tekhsary kilo of weight per week !!Skimmed milk? !!4 tablespoons (60 grams) of breakfast flakes made from flour full brown color and a small cup (120 ml) of skimmed milk and a cup of coffee without bleach.Snack (before lunch hour):Medium grain size (85 grams) of apples.Lunch:150 grams of beef defatted meat or tuna sandwich bread made from whole wheat brown color and 250 grams of green salad without dressing.Dinner:150 grams of hot lentil soup and 200 grams of vegetables and grilled or boiled dish (250 grams) of green power.The second day:Breakfast:Two tablespoons of fava beans added to them a few drops of lemon oil, corn oil and a quarter of a loaf of brown bread and 5 slices of tomatoes and a cup of tea without sugar or coffee without bleach.Snack (before lunch hour):10 kernels of fresh strawberries, with two cups of water.Lunch:250 grams of the issuance of grilled chicken or boiled and 150 grams of vegetables prepared in a manner "sauteed" and 250 grams of green salad without add-ons and a small cup (150 ml) of unsweetened orange juice.Snack (before dinner two hours):200 grams of watermelon or cantaloupe.Dinner:

">A slice of brown bread with a teaspoon (5 Melliltrut) of jam and a cup (170 grams) of yogurt skimmed medium-sized bead of apple or orange or pear or kiwi.
The third day:Breakfast:

 

Medium grain of orangeA small piece of cottage cheese Double SIM Card teaspoons (half a loaf) of brown bread and slices of lettuce, cucumbers and a cup of unsweetened green tea.Snack (before lunch hour):Medium grain of grapefruit (grapefruit) or orange.Lunch:250 grams of grilled fish and 250 grams of green salad (tomatoes, cucumbers, peppers and watercress) and a small slice (a quarter of a loaf) of brown bread or 100 grams of brown rice.Snack (before dinner two hours):150 grams of "ice cream" skimmed.Dinner:Two tablespoons of fava beans and boiled egg salad and watercress medium grain and fruit.The fourth day:Breakfast:Two pieces of sandwiches, jam or honey and mix skim milk and bananas (immature).Snack (before lunch hour):

">½ cup (100 ml) of yogurt and 3 beads of fresh dates from.Lunch:200 grams of hot vegetable soup and 250 grams of the issuance of grilled chicken or boiled, with removal of the external skin layer and 4 tablespoons (60 grams) of long-grain brown rice or whole grain pasta and 150 ml of orange juice or lemon or kiwi.Snack (before dinner two hours):3 pieces of bran biscuit and a small cup (100 milliliters) of green tea and ginger.Dinner:300 grams of vegetables prepared in a manner "sauteed" and 200 grams of carrot salad option and 150 grams of fresh fruit salad without the addition of sugar.Day Five:Breakfast:

  

Mesh of the pot !!!!Boiled egg and a piece (100 grams) of cottage cheese and a slice of brown bread and a cup of tea or coffee without sugar or whitener.Snack (before lunch hour):Medium grain of fruit or a cup of boiled corn.Lunch:A piece of salmon or tuna without oil and two slices of brown bread and 250 grams of Alruka authority and 8 to 10 beads of olive.Snack (before dinner two hours):80 grams of dark chocolate and a small cup (100 milliliters) of Znaguibl and limes.Dinner:200 grams of onion and potato soup or cabbage soup hot and 4 tablespoons of lentils with long-grain and 100 grams of "Caesar salad" with chicken fried rice.Sixth day:Breakfast:60 grams of breakfast flakes made from whole grains and 120 ml of skim milk and a cup of unsweetened green tea.Snack (before lunch hour):100 grams of dried fruit.Lunch:Two pieces of grilled meat feathers and two tablespoons of hummus or tahini salad and a large 4 tablespoons of brown rice.Snack (before dinner two hours):Slice (80 grams) of "Cheese Cake" and a cup of mint tea with cinnamon.Dinner

Shui Shui p toastContagious sandwich of "cheddar" cheese and fat-free bread "toast" brown and 100 grams of fat-free yogurt salad option, carrots, a cup of green tea with lemon.The seventh day:Breakfast:3 slices of cheese sandwiches and thyme and 20 grams of apricot jam or strawberry painted on a slide, "toast" made of brown bread and a cup of coffee without bleach.Snack (before lunch hour):150 grams of fruit yogurt shake.Lunch:250 grams of cod or salmon or mackerel, two tablespoons of tahini and 150 grams of vegetables prepared in a manner "sauteed" bead of fruit.Snack (before dinner two hours):150 grams of fruit salad without sugar.Dinner:4 tablespoons of fava beans and a small slice (a quarter of a loaf) of brown bread and a cup (170 grams) of yogurt and skim medium grain of apples.

 

Read more »

How're decrease your weight?

Weight loss experts in the "Mayo Clinic" Clinics in "Rochester" state "Minnesota," the US view that the continued commitment to good habits, after a positive change in life style, is extremely difficult, given that 50% of gawkers diets tend after Not long to follow the health patterns of non-compliance with their promises to decrease the own weight and return to the bad food behaviors. It is known that the absence of any new Note changes in weight after consecutive weeks of dieting affects the vast bored and kept them for compliance with health and life patterns, and thus makes them give up the idea of ​​weight loss.

 Look at the nature of your bodyMost important means of maintaining the promises of weight loss:There are several promises related to weight loss and designed to get the body limber harmonic.In this context, researchers "Mayo Clinic" emphasizes the importance of the availability of certain conditions in the promises of weight loss to ensure compliance and to achieve success, most notably:- In order to be accompanied by a realistic and achievable, note that the majority think they'll get a body like beams or fashion stars of Hollywood, without looking at the form or the nature of her body!- To be allocated to the implementation of adequate duration, it is not reasonable to get rid of dozens of pounds of fat accumulated over the years in a few weeks or a few months. In this context, the researchers emphasize that not to put a specific time plan for weight loss may result in 63% of cases to despair and lost hope of losing weight and try to follow the old behaviors Asahah.- not include tough conditions difficult to implement Katalh exercise period to the end of fatigue or injury muscular stress or not eating enough food, which provide the body with its needs of energy.- Not lose exceptions that allow eating foods in violation of the list followed the diet. To preserve it ..The researchers maintain that there is a means of behavioral managed to keep his promises to lose weight, most notably:- Good habits: "normally" is an acquired pattern of behavior caused by regular repetition in the performance of normal behavior is involuntary. In this context, the researchers for the necessity availability of the following conditions are in good habits talking to one able to abide by the longest possible period, notably: that is part of everyday life such as allocating 30 minutes of the day to practice walking, knowing that they must endure long periods stretching to Several months and years to succeed in that become part of them. To provide a healthy alternative for a bad habit acquired, with trying to find the proper way to meet the needs of the body, from the door: eating dark chocolate instead of candy bars, cakes, muffins, or brown rice and grains instead of white flour products. To support the beliefs and behaviors of useful and healthy, usually in support of multiple small meals great deal of drinking water and eating fruits and vegetables and reduce fatty foods and exercise.

 

All the respect- The exclusion of disincentives: "Mayo Clinic" experts agree on the need to overcome the negative thoughts, with the exclusion from the scope of thinking through a set of behavioral guidelines, including: moving away from the source in negative thinking, note that some studies show that those with a bad image of their bodies they did not configure the latter for themselves but acquired from the environment around them in different stages of their lives through any school or comments or opinions family coworkers guys. Put an end to internal voice and not to the individual who feels his ability to change the look of the outside of his body or his failure to lose weight. In this context, experts advised of the need to do any social activity or kinetic to the exclusion of negative thoughts and increase positive thinking. Spend two minutes a day in front of the mirror to adjust to the shape of the body, as research published recently in the "Journal of Obesity league," stating that the majority of forms of hate their bodies do not look at it in the mirror. This helps to refrain from issuing harsh sentences on the body and deal with flexibility and neutrality, what encouraged to speed weight loss. Get rid of the tight clothes that may be paid to a sense of distrust toward the new look and feel of failing to reduce the weight. Perseverance on the exercise, the research conducted in the "University of South Florida" showed that six weeks of intense exercise improved image of the person himself greatly.- Realism: several research confirms that one can change his behavior and makes positive changes permanent in the framework of its own style of living, and in the following cases:- The existence of a separate incentive behind the change, meaning that the person conducting the positive changes of his own and for himself and not for the parties to satisfy others.- Commitment to the promises and do not waste it, preferably codify these commitments in a private notebook divides each item to the simplified points are easy to implement.- Be honest with those around the nature of the promises in order to get enough support, where studies indicate that the ability to comply with in the field of diet pattern or a sound exercise program double in the event of external support.- Gradual weight loss process, since it is known that the body begins to lose first fluid as a result of combustion "Algluckugen" of the liver, P "protein" and finally fat.- Consult a doctor who specializes in the field of nutrition and fitness for the suitability of these promises to the nature of the body and stage age and health status, where many estimated their ability to lose weight on their own without gesture to health conditions, leading to morbidity.

Read more »

Here are tips to get rid of flatulence !!

 

 Eat vegetables !!Eat cooked vegetablesIf you suspect of annoying abdominal distension, you stay away from raw vegetables and replace Palmtbouchh. This idea is strange because all food tips causes us to eat raw vegetables because of its benefits. But raw vegetables for women suffering from swelling in the abdomen, causing them great consternation because they are rich in fiber, which are difficult to digest by these women. But in order to get the vitamins and minerals in vegetables available, we recommend that you cook vegetables either steamed or in a microwave oven to save the greatest number of nutrients within them.Stay away from beansForcing the wonderful benefits of legumes, they cause swelling and a gathering of gases in the abdominal area. Legumes contain two types of sugar "raffinose" and "stachyose" which are difficult to Himanma in the body, especially when some of the women. So preferably away women who suffer from abdominal distention, for beans, lentils, chickpeas, beans and peas because they increase the severity of pain and discomfort.Do not use salt finalEating large amounts of salt leads to flatulence. As salt leads to increased belly size because it increases the pool water in this region.

">To reduce the amount of salt in your food,
Here are some ideas:- Do not put on the table salted Taam.- add a small amount of salt to food during cook them because the taste will be enhanced in this way.- Replace salt flavored with some herbs in your food.- Stay away from olives, and pickles, canned food and processed meats because they contain large amounts of Almlh.- eat raw nuts instead of roasted containing massive amounts of salt.In addition, we recommend eating in a relaxed atmosphere with Maholhadm speak while eating to avoid the entry of air into the digestive system, which increases the problem of bloating. Finally you avoid chewing gum that increase the proportion of gas in the body.

Read more »

Here causes excessive food and ways of solving them !!

There are many reasons why a person to overeating. Some neglect to eat because of the tension or frustration or discontent. This feeling may come as a result of increased concern or work or because of various problems. There are those who neglect to eat only because the stomach is full and there are those who return to overeating can not get rid of his habit. There are also those who do not follow a specific diet in front of the refrigerator so they are always looking for all the delicious foods.

Below is a list of the reasons that human pay for over-eating:

 

 Human resort to eatWhen bored1. Boredom: rights may resort to eat when bored or when they do not find anything amusing spend for food. TV is one of the best ways to spend time especially when one's at home alone and bored. And resort companies to promote their products through television continuously finds himself in front of the refrigerator human after watching more than 200 images of food products. So if commercials for foods she was one of the reasons that lead you to eat more of the foods Try can see the channels carrying out or do not exist at all commercials or you can avoid watching ads.">If you're someone who can not do without a refrigerator you can set up and chopping some vegetables and leave them in the refrigerator to be addressed from time to time.2. sense of deprivation: You may feel deprived of the foods that you enjoy, and this always makes you nostalgic for eating more of these foods. Perhaps the media that we headed to the need to secure as we continue to moderate and slender body and you want to achieve this by following a strict diet, one is forced to avoid eating foods watchlist. But unfortunately these banned foods are abundantly available, which is a great motivation to be addressed, we find people who follow the diet breaking their diet eat a result of the types of prohibited foods. Once that happens-it founded sense of guilt, which is usually followed by a feeling of self-confidence, forcing the person to eat more of this forbidden food in an attempt to overcome these negative feelings.It can overcome that problem through: Focus on balance calories and eat healthy foods and exercise. It must be your drive to overcome this problem is your concern to your health and your body. And always remember that reducing the intake of foods rich in fat will not harm you in anything.

Feeling wearyThe discontent of the body case3. Feeling weary and discontent of the case body: one of the reasons why women are unable to overcome the causes of overeating is the inability to accept the body condition despite cravings upset them in getting the perfect body.It can overcome this problem by consulting dietitian or psychologist who Cisaaadank to overcome the feeling weary and discontent. National to develop a plan in consultation with the doctor and then try to adhere to the plan so that we can restore your self-confidence. Select nationalist personal values ​​- those values ​​that are in line with real personality. Must Tkchwi fact yourself what are the talent that already Temtlkinha and then look for happiness and strength to the development of this talent does not pay any attention at all to the opinions of others.4. Increase Glucose: This is a matter of the psychological factors that drive human to overeating. In a healthy body, turn carbohydrates into glucose the body and gets a level of between 60 to 120 mg of blood glucose regardless of carbohydrates that has been consumed size. For people who accept their body glucose following occur: carbohydrates steadily transformed into glucose and pancreas respond to this shift in blood sugar secrete a large amount of the hormone insulin. And works insulin to remove glucose from the bloodstream and help him to enter into the body's cells. If this process has optimally, glucose level returns to normal range regardless of the amount of carbohydrates consumed. If something goes wrong in this system a rapid rise in blood sugar occurs accompanied by an increase in insulin production. The body's cells do not recognize the excess insulin so insulin can not remove glucose from the bloodstream. This results in an increase in insulin levels in the blood, which stimulates the appetite to eat. One finds himself willing to eat more of the foods.

Did you mean: لا يلجأون للثلاجة تناول اي شيء تجدونه ويمكن التغلب على مشكلة ارتفاع معدل الجلوكوز في الدم من خلال: تقسيم استهلاك السعرات الحرارية عن طريق تناول كميات قليلة من الطعام في فترات متقطعة على مدار اليوم. ويوصى الخبراء بعدم تناول وجبة جديدة دون الشعور بالجوع. وإذا داهمكِ الشعور بالجوع رغم ذلك فهذا يعني أن الفواصل بين فترات تناول الطعام طويلة شيئاً ما أو أنكِ تناولتِ قدراً ضئيلاً في آخر وجبة. وإذا اقترب المرء من وقت الوجبة التالية دون أن يشعر بالجوع فهذا يعني أيضاً أنه تناول قدراً قليلاً من الطعام. فالمغذيات متناهية الصغر والبروتين والدهون إلى جانب الكربوهيدرات تستطيع تأجيل ارتفاع جلوكوز الدم. ويفضل البروتين عن الدهون لأن الأخير يتعارض مع فعالية الأنسولين. كما أن الكربوهيدرات المركبة تبقى في المعدة لفترة أطول بعكس الكربوهيدرات البسيطة ولذلك فهي تساعد في تنظيم جلوكوز الدم. والكربوهيدرات المركبة تحتوي على الألياف. والألياف القابلة للتحلل مفيدة جداً في هذه الحالة. وعندما لا ترتفع نسبة جلوكوز الدم على نحو سريع فهذا يعني انخفاض في معدل إفراز الأنسولين وبالتالي تنعدم الشهية في تناول المزيد من الأطعمة. ومن المهم جداً زيادة شرب المياه مع تناول الألياف والبروتين. فالماء يحمل المغذيات والأكسجين إلى الخلايا ويزيل الفضلات. كما أن تناول الطعام الغني بالألياف يتطلب شرب الكثير من المياه لمعالجة النخالة الإضافية ومنع حدوث الإمساك. 5- العادات: عاداتكِ اليومية ليست صحية كما قد تتصورين وقد لا يدرك المرء هذه الحقيقة. فالإفراط في تناول الطعام وانعدام النشاط البدني والضغوط كلها عوامل تساعد على زيادة الوزن. الأكثر من ذلك أن العديد من السيدات اكتشفن أنهن يفرطن في تناول الطعام في أماكن وأوقات محددة كمشاهدة التلفاز ليلاً في المنزل. قومي بإغلاق التلفاز وانشغلي في أي نشاط يشغل عقلك ويديك. وبالنسبة لمشكلة التوتر يمكن حل هذه المشكلة من خلال التعرف على مصدر التوتر. حددي أسباب شعوركِ بالاكتئاب والتوتر والضيق والغضب وقومي بأي شئ يقلل هذه المشاعر السلبية مثل التحدث إلى صديقتكِ أو ممارسة التمارين الرياضية.

No Tljoon of the refrigeratorTo eat anything will findAnd it can overcome the problem of the high rate of glucose in the blood through: the division of calorie consumption by eating small amounts of food at intervals throughout the day. Experts recommend not to eat fresh meal without feeling hungry. If Dahmk feeling of hunger, however, it means that the intervals between eating for long periods or something you dealt with very little in the last meal. If one approached from the time of the next meal without feeling hungry, this also means that eating a little bit of food. Vamoveat micro, protein and fat as well as carbohydrates may postpone the rise in blood glucose. The preferred protein for fat because the latter is contrary to the effectiveness of insulin. The complex carbohydrates remain in the stomach longer, unlike simple carbohydrates and therefore helps regulate blood glucose. And complex carbohydrates contain fiber. Fiber midwife very useful biodegradable in this case. When blood glucose ratio are not rising at a fast pace, it means a reduction in insulin secretion rate and thus lacking in appetite eat more of the foods. It is very important to increase the drinking water intake with fiber and protein. The water carries nutrients and oxygen to cells and removes waste. ">As that eating fiber-rich foods requires drinking a lot of water to deal with the additional bran and prevent constipation.5. habits: daily habits are not as healthy as you imagine may have one does not realize this fact. Over-eating and lack of physical activity are all factors that help and the pressures to increase the weight. Moreover, many of the ladies figured out they Afrtun to eat at specific places and times like watching TV at night in the house.The closure of national television and Ancgla in any activity that occupies your mind and your hands. As for the problem of tension can solve this problem by identifying the source of tension. Identify the reasons you feel depression, stress and distress, anger and nationalist anything reduces these negative emotions, such as talking to your girlfriend or exercise.

Mark you have the resolve and bitchHunger fatted6. lack of energy and fatigue: the human may busy in the concerns of life that run on the withdrawal of his energy to feel tired in the end. Says Dr. Robert Thayer, psychiatry specialist: "When reduced energy level one would resort to eat, unfortunately, most women prefer to eat foods rich in calories instead of eating an apple or a banana."
So it is important to retain as much of the human energy and not waste it so as not to find himself at the end of today need to compensate for this loss by eating a lot of foods.
7. overeating because of emotional or psychological problems: Human resort to eating when exposed to psychological harm by others. Feelings of sadness and anger in humans generates the desire to eat more food. There are some women eat food Hsenhn or because of their vulnerability to tension.
To overcome this problem, you can go out in the fresh air and inhaling oxygen, which completely eliminate the physical and mental fatigue. Abandon these negative feelings and Issa moment. Look for birds and meditative nature around you and breathing deeply and relax.
8. weakness determination: one needs a strong will to be able to resist the urge to eat more. Vshahyh eat always will try to control you and it depends on the strength of your determination and your insistence and your principles that will enable you to resist this desire.

Read more »

How much exercise is necessary to lose weight effectively ?

To answer this question has to be at the beginning of the matter is that we ask ourselves another question which is, "What is your goal?", Or more accurately, "What is the weight you lost and what do you want the period specified for that?". Once you've made up our answer to the second question we can simply calculate the size of the required exercises and drawing on the knowledge of the amount of energy you burn different aerobic exercise per minute. Here is an example on how to do this, assuming that the goal is to lose 10 kg in 20 weeks or half kg per week:How much exercise is necessary to lose weight effectively and safely?Helps fitness level inDetermine the amount of exercise- The amount of exercise needed to lose half kg of weight per week:It is known that half kg (pounds) of fat is equal to almost 16,000 kJ (or about 4,000 calories). So it is that in order to lose half kg of fat per week through exercise you need to burn 2500 kJ (600 kcal) per day. Thus, according to this figure, the answer to the amount of exercise required readily apparent as follows: The amount of exercises that can burn 2500 kJ per day, or 16,000 thousand kJ per week. Since the nature of life vary from one person to another can not determine a formula or a simple equation for everyone. There are other variables must be taken into account for the amount of exercise required to offset the lost weight.- There are many factors that must be considered, such as:- Desired weight decreased: because everyone of us is designed to reduce the weight of a certain limit, the amount of exercise required will vary from person to person. For example, exercise for a period of 5 hours a week of obese people has been able to achieve their goals of weight reduction with the need to monitor their calorie and fat intake size. And the deployment of the US Institute of Medicine report in 2003 alleged that the man only needs to exercise an hour every day to control weight over the years-old.

- The motivation levels of each person: motivation plays an important role in determining the amount of exercise that we know and we will already exercising.- Fitness levels of everyone: the level of fitness helps in determining the amount of exercises that would be easy for us to be performed depending on our fitness and fitness level as well as knowledge contribute to the identification of possible density for these exercises.How much exercise is necessary to lose weight effectively and safely?Knowing the energy levelIn determining the amount of exercise- Energy levels of each person: helps to know the power held by each person in determining the amount of exercise required level. And increasing exercise also result in an increase in calories that provide us with energy consumption.- The element of time: if we want to practice the exercises for an hour or two hours a day, but we do not have time for that, we can think of clever ways to get the time to exercise (Kaltmrn before the family wake up in the morning or during the lunch break or after immortality children to sleep) as we increase intensity exercises if we jogged instead of walking. Before all of that has to be put the issue of exercise in the top priority.- Our priorities in life: the truth that there is nothing more important than the health and well-being in their life and one can do the rest of life activities. Tell your family and friends to put the issue of exercise in the forefront of their priorities and Adjalehm know how to carve out time for these exercises, and ask them not to distract them life requirements for exercise.- Best sports programs: one of the best sports exercises that human benefit in the long term programs are those programs that include aerobic exercise (such as walking, jogging, cycling, swimming, games and sports self-defense) as well as also exercises is the strength of the best exercises that one can do (such as carrying weights and muscle building exercises and resistance exercises etc ...) The reason for this is that aerobic exercises burn as many calories as possible and strength exercises increase the metabolism rate during the break.- Position of the exercise: remember always that the exercise of a little exercise is better than nothing and that you you'll be able to double these simple exercises with the passage of time after getting used to them.How much exercise is necessary to lose weight effectively and safely?We need to commit toExercise- Commitment to exercise regularly exercises: We need to commit to even for a short duration of time in the exercise in order to reap the benefits in the long run.- General physical capacity: When it comes to exercise there are some people with physical disabilities that prevent them from exercising certain activities.- The law of averages: if we need to exercise for 60 minutes every day and it is in accordance with the law of averages, you should dedicate 70 to 80 minutes of the day where it is not possible for some exercise for 60 minutes a day.- How many calories you consume in a week: to see the calories needed by the weight to maintain the current weight you can use a calculator calories burned to know the size of the basic metabolic rate.- It is important: to remember that all these factors are subject to change from one person to another and from one day to another and from one week to another.- To lose your weight successfully Watch your calories: Abzli more effort and eat a little food. This factor also among the most important factors that will help you inevitably get rid of the weight in the long term.

Read more »

10 fast exercises and magical effect to lose weight

We all hope to find quick exercises to lose weight without having to go to gyms or intense exercise sessions commitment, especially given that many blame on the hot weather in the summer and feeling tired and low energy or busy holidays and enjoy with the family.In the following lines, we give you a quick and easy exercises and magical effect will help you lose weight and tight muscles. National practice of each exercise one minute duration, will not take up a lot of your time and it will not exercise until you feel the exercise in your home.Before that you will begin, sports Jhazee your carpet along with a small pillow and brush your teeth. Why? Cetkchwin successively!

">Exercise 1: First Stand up straight and lift your arm high in the air, then national decline and Artkza with your hands on the ground, Aagafza your feet to the back and then forward and progressive Aagafza again in the air and high as you can.Exercise 2: Exercise Pushup the ordinary. Place the palms of your hands flat on the ground and parallel to the width of your shoulders. Lift up yourself using your arms and make your body a straight line from your head to your heels. Akhvda your torso until Bmrfiqik form a 90 degree angle and keep elbows close to your body to more resistance and keep your head on his way to the front. Do not forget only one minute.Exercise 3: Artkza on your hands and your feet heel and make the entire body facing the ceiling. The lifting of a national Almaraein in the air like you're Pal High Five high, and allowances respectively between the arms.Exercise No. 4: to brush your teeth role in helping you lose weight. For example, when you brush your teeth in front of women, put your feet up and a Artkza on one foot for 30 seconds, then allowances for the second foot.Exercise No. 5: This exercise will help you to maintain balance. Put a pillow on the floor, Ducie Bakdmk it right and put your left foot off the ground and twelve knee 90 degrees in front of you. Then Ankhvda towards Wanger same juncture, Return, and your left foot back until your left hand Telmusa also Wanger. 30 seconds and then switch nationalist foot for another 30 seconds.Exercise No. 6: Hold the pillow between your hands. Unfasten your feet wide and put your hands in the air first and then high Ankhvda Atakve and the status of the Squat and Return your ass to the back, then all your might throw pillow on the ground before the downloadable Taaoa again and repeat the exercise for one minute.Exercise No. 7: Carry also Wanger between your hands. Stand up straight and your hands on the extent of the level of the shoulders, large Return to step back a second and twelve foot at an angle of 90 degrees forward, then Millie your body just to the right and north, respectively, while maintaining the status of your hands Madodtan hand.Exercise 8: Put a pillow on the floor and Atakve position Alblanc. Lie and Push your body off the ground and Artkza on your toes and with one hand on the pillow, then the second hand bezel aside in the air.
">Keep straightening the back and allowances hands after 30 seconds.Exercise 9: Atakve position Alblanc. Push your body off the ground and nationalist download the entire weight of your body on your knees and forearms. Put the magazine in front of you and then for a period of 30 seconds, Aqlba magazine pages with your right hand, then stop and Aqlba left hand thread again for 30 seconds.Exercise 10: The easiest exercise to lose weight in the group and is aimed especially abdominal fat, is by tightening your stomach muscles, then relax them and then tighten again. You can do this exercise anywhere, at the office or in the car and you're stuck in a traffic jam, in a

Read more »