Winter and autumn is a golden opportunity to practice various kinds of sports, most notably running, not for weight loss and fitness, but for fun. In fact, the running has become sport distinctive of our time, what is almost the weather moderated until you see the various groups of people young and old, men and women, go out into the open air for the exercise of the most enjoyable sport known to man since ancient days was going on behind the bush to provide a living for himself and his children.
Heating: Your body needs in particular to the activity in the morning if you're sitting behind your desk all the time, and if you have not any activity in the morning, then surely you will find yourself unable to do any activity after you return from work. Not only heating the muscle to prevent any injury, but it makes running a very easy issue. During the heating does not need you to do exercises difficult, as you can do a light circular movements and then do the bending Bmshee fast. Or climb the stairs to your place in the Serie A for 5 minutes before going out to run or jog.
Calm the muscles (body cooling)
When you finish the run Avoid standing suddenly and spent a few minutes to ease the running or slowing to turn into a walk to prevent muscle cramps and at the same time avoid the sudden decline of blood pressure, which makes you feel nausea and dizziness. Once the heart stops for a rapid pulse exercises you can do to extend the following parties for a period ranging between 20 to 30 seconds:
1 - area behind the thighs:
Stand in the face of the chair and Erhristi your right foot on the chair with the leg extended. Should be the leg that Tstenden (left) straight. Now, bend forward from the hips (and avoid wrapping to the back) and keep your pelvis level and your right leg straight. Now, twelve right knee and keep this position for a few seconds and then allowances from right to left.
2 - Akhvda legs: (training for the ducks legs)
Stand behind a chair and Aatmda him gently when you hold it. Return your leg and bend the right knee with left hand and extending the right leg to the fullest extent. Keep your pelvis stable (Do not try to Tqosj your back). Click heel and your right foot on the ground until you feel the muscle to extend the duck. Keep this position for a period ranging between 15 to 30 seconds. Now pull your right foot slightly forward until your knee and twelve turns the tide to the bottom of the leg. And after that the right leg prosthetic left hand.
-3 Front thighs (and squatting)
Astdera now to the left and Hold the back of the chair with your left hand. Lift the heel of your right foot and put your right hand behind you to catch your foot. Make and pelvis in a neutral position and any Make coccyx bone directly below you. And now Rdwik pull inward and press gently with your hand and keep your foot on your knee facing down rather than allowing your knee to emerge from the side. There is nothing wrong if emerged slightly in front of your thigh right thigh will feel as long as the tides. Keep the position for a period ranging between 15 to 30 minutes. Allowances and then position.
Problems running or walking
When you feel a muscle contraction after running a little, stop, and the extent of the affected muscle for a period ranging between 15-30 seconds. And then pray and running or walking and to prevent this from happening again make sure the muscles of your body heat and eat before setting off about 125 ml every 10 or 20 minutes because the muscle contraction occurs mostly as a result of drought.
You can eat and water sports Alaizotonak instead of water as a substitute for water, salt, and compensate for her lost more quickly than does the body. It can be caused by muscle contractions calcium deficiency it is better to make sure that eating enough of the milk and cheese.
Pain down the spine after running. Is that the case resulted from a mistake?
Most people who feel that way after running with the problems of weakness in the muscles in that area. Strong muscles support the lower spine or backbone of the whole and bear the burden with him during the run. But if those muscles were weak, the most pressure is transmitted to the joints in the lower part of the back.
And to strengthen those muscles pull the bones go back to the top bottom front and try to maintain this position for a period of time ranging from 10 to 15 seconds and regularly throughout the day.
Pain in the trachea, duck, hip: Can I continue to run in this case?
Prefer to stop running immediately, when you feel that pain. If you feel strain or spasms Rest and put ice on the place of pain and try to lift your leg off the ground to a high place. In the case of turning that pain into a chronic condition would prefer to stop running for a few days and put ice on the place of pain (Put ice in a cloth and it well and then put it on the affected place) and you can consult a physiotherapist.
Eating excessively after running, does obesity lead to infection?
Prefer not to resort to it after running. Also you should not leave your stomach empty too suffer from hunger before running. Avoid running, your stomach is empty, because you will feel very Banhak while running, so you'll feel a strong inclination to eat a big meal after the run.
And improve eating a limited amount of food before running like a banana or handful of cornflakes with milk or yogurt or a piece of toast (toasted bread) with peanut butter. Eat meals as those that antagonize the jogging and then some national exercises the muscles of the body D also do not forget the sweets for candy and sports drinks that contain high calories.
6 Tips to run excellent
Before running, they prefer to wear bras occasion.
1 - test arm: Try placing your hands in Jibek while running and it will make you Ttakdan How can you wait to help you move your body. And focus most of your effort in the movement concentrated on the dash forward by moving the arms. And avoid waving your arms at the front of your body.
2 - Choose the right shoe by using the machine (Adidas Foote's population) that the assessment of where you place your body weight while running until you find the right running shoes.
3 - Keep on the grass: Walking on a soft surface like grass better than walking or running on hard concrete floor, especially for the health of joints.
4 - Try running with a partner until you feel safe and try to always run in places where there is a passing frequently and avoid isolated places.
5 - Keep your body moisture always drink lots of water, which is necessary if you do not hear you'd like to feel exhausted quickly. You can carry a small bottle of water that can be carried easily.
6 - Buy a comfortable bra from sports shops.
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