Stress: free radicals begin and win

Stress - free radicals - a disease ... How to break this chain, stop worrying and start living?

One of the effects of stress Including training stress - free radical oxidation, seriously affect our health, both positively and negatively. What free radicals ? There Are they helpful? In some cases, harmful?

In 1954, Dr. Denham Harman expressed the idea of ​​communication causes of certain diseases with damaging effect free radicals Explaining the reasons for the emergence and development of more than sixty different kinds of diseases. So there was a free radical theory.

The process aging   now be explained with the free radical theory, m. k. free radicals damage cells that are not able to divide and perform their biological functions. Thus, the rate of aging   is directly depending on what prevails - capable of dividing cells or cells damaged by free radical processes.

What are free radicals?

This high-level atoms or molecules having unpaired electrons that are not involved in the formation of a chemical bond, which is why they are very active and tend to react with all the consecutive damaging compounds (lipids, DNA, proteins) that react.

Damage macromolecules (and cells in general) as a result of the action of the active oxygen species is called oxidative stress.

In the picture: 1.Zdorovaya Cage - 2 cell is subjected to free radical attack - 3 cells damaged by oxidative stress.

To indicate the free radicals in Russia used the abbreviation "ROS-reactive oxygen species" in Europe - ROS, reactive oxygen species (which means in translation is the same). The name is not entirely accurate, because the free radicals can be derived not only oxygen, but also nitrogen, chlorine, and the reactive molecules - such as hydrogen peroxide.

The process of oxidative DNA damage plays an important role in the onset of various age-related diseases: atherosclerosis, cancer, diabetes, arthritis, asthma, Alzheimer's disease, cataracts, multiple sclerosis, thrombophlebitis many others.

As there are free radicals?

By the occurrence of free radicals cause various factors.

Free radicals are divided into primary, secondary and tertiary.

Primary free radicals continuously generated during the life of the organism as a means of defense against bacteria, viruses, alien and degenerate (cancer) cells.

Secondary radicals, unlike primary operates physiologically beneficial functions. On the contrary, they have had a devastating effect on the cellular structures in an effort to take away electrons from "full" of molecules, resulting in "victim" of the molecule becomes a free radical itself (tertiary), but more often weak, incapable of destroying action.

It is the formation of secondary radicals (radicals do not) leads to the development of pathological conditions and underlying carcinogenesis, atherosclerosis, chronic inflammatory and degenerative nerve diseases.

Factors that cause oxidative stress   - Violation of the redox equilibrium towards the formation of secondary oxidation and free radicals - are numerous and are directly linked to our way of life.

In small quantities, free radicals   play a useful role in maintaining health, taking part in the millions of chemical reactions. They help digest food, fight boeleznetvornymi bacteria, fungi and viruses. Exposure to intense exercise and adverse environmental factors leads to a failure of natural control mechanisms. In this case, the activity of free radicals increases destructively acting on the body.

Number svobonyh radicals avalanche increases during heavy physical activity, preventing urgent rehabilitation and readiness of the organism to seluduyuschey training.

Antioxidants - a compound having "excess" of free electrons that readily bind with free radicals and cause destructive chain reaction. They help to neutralize the negative manifestations of oxidation in the body.

In the practice of sports used sledubschie antioxidants: vitamins A, C, E, B15, beta-carotene and selenium. If you exercise and are already taking a multivitamin complexes, can you recommend supplementation with antioxidant complex 0, 5-1 daily dose.

In addition, they possess antioxidant svoysvami: enzymes neyrobutal (hydroxybutyrate Calcium) hydroxybutyrate sodium olifen (hypoxia) alaptogeny, coenzyme Q10, ubiquinone, honey and pollens.

Among the non-drug way to eliminate the harmful effect of free radical oxidation is necessary to remember such as hypoxic respiratory exercise, fasting, weight loss, anti-giperadaptozom (see. The previous article). Reducing the consumption of oxygen by the body, reducing the content of fatty acids, reduced basal metabolism - all this greatly reduces the body's free radical compounds.

All this in a future article.

See you.

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Fitness for pregnant women: sports nutrition

Nutrition and physical activity should be adjusted in accordance with the metabolic processes during pregnancy. Indeed, in this period of increased blood volume, repeatedly increased the intensity of the activity of cardio-respiratory system, activates the metabolism, changes occur in the metabolism of carbohydrates and relaxes the musculoskeletal system.

Fitness for pregnant women: aerobics
Fitness for pregnant women yoga of sound
Fitness for pregnant women: group training

Expectant   woman engaged fitness Should monitor the adequate use of vitamins and minerals. For example, calcium is needed to prevent convulsions. A certain level of potassium is needed for the functioning of nomalno cardiac contractility. Iron in nutrition of pregnant It will keep the level of hemoglobin in normal, which in turn will ensure the delivery of oxygen to the muscles. Folic acid is essential for building and maintaining healthy new cells, so its presence is especially important during periods of rapid development of the organism - in the early stages of fetal development and early childhood.

It is recommended to eat foods rich in vitamins and minerals. Admission supplements available exclusively on the advice of a specialist - a clinical nutritionist or a gynecologist, a leading pregnancy.

Sports nutrition of pregnant women   such. Behind 2-2, 5:00 before classes eat a sufficient amount of complex carbohydrates (whole wheat bread, buckwheat, rice, oatmeal, etc.). Just before going to eat another small portion of carbohydrates - fruit, a slice of wholemeal bread, energy bars, etc. Similarly, the same should be done immediately after school. If during training felt lowering blood glucose levels, may be used sweet drinks. It quickly raise blood glucose.

The temperature in the uterine cavity one degree higher than the temperature of the mother's body. During exercise the body temperature rises. In this regard should strictly ensure that the temperature was not greatly exceeded (the maximum allowable - 38º). Water helps cool and prevents loss of body fluids. General recommendation on the use of liquid in the sports nutrition of pregnant women 1-2 cups of water just before the start of classes and 2-3 cups of water per hour of classes. After classes are also encouraged to make up for lost fluids, since the body still produces heat and sweat.

Despite the fact that in the later stages of pregnancy exercise intensity falls, the amount of burned during a workout calories due to increased weight gain and changes in metabolism. Studies show that the pedestrian walk at a moderate pace during pregnancy, burns 20% more calories than the same trip before pregnancy. A walk up the stairs in the 22-25% more. It follows that even if the exercise intensity is not increased, it is necessary to sufficiently compensate for the loss of calories. Approximate estimates suggest additional 350-400 calories per sports nutrition training day for every hour of exercise during pregnancy. More accurate calculations makes a specialist in accordance with the load, body weight, duration of employment, and physical readiness of pregnant athletes.

In talking about nutrition Pregnant   sporstmenok want to specifically focus on the need for and the possibility of getting enough oxygen.

Very popular and easily available in recent years become oxygen cocktails. This is a wonderful invention may be not only pleasant, but often simply necessary. Pregnant women need for oxygen considerably higher than at other times of its life. Ate a pregnant woman lives in the city, and if still engaged in physical activity, its oxygen demand - even more! Muscovites can remember last summer when healthy and physically strong people it was impossible to breathe because of the excessive presence of carbon monoxide. What to say about those who are even more in need of fresh air!

Lack of oxygen in the mother's body, due to a lack of oxygen supplied from the outside or from the impossibility of its delivery to the organs and tissues in need, leading to oxygen deficiency in the baby. Hypoxia mother often causes malabsorption of nutrients, it received food, slowing metabolism and hence the deterioration of the fruit supply.

The fruit, the development of which takes place in conditions of insufficient placental perfusion, are much more susceptible to hypoxic damage to vital organs during intrauterine development and the risk of trauma during childbirth. Children of mothers who had symptoms of placental insufficiency are at risk for perinatal morbidity and mortality. These infants are usually violated the processes of adaptation, as well as revealed a high incidence of central nervous system.

Oxygen in the oxygen cocktail in form of foam, moving through the digestive tract, is absorbed into the blood and lymph. As a result of increasing its concentration in plasma and the partial pressure. This leads to increased penetration of oxygen from blood capillaries into the portion "hypoxic tissue", which in turn take oxygen physically dissolved in the plasma and bound to hemoglobin.

Dissolved oxygen in the blood plasma flows more easily to the tissues, are experiencing the lack of it. Because the plasma sheath penetrates through capillary okolokapillyarnoe space and further into the fabric. In other words, going on a forced increase in the oxygen reserves of the organism. On top of dissolved oxygen in the plasma easily crosses the placental barrier and activates metabolic processes in the body of the mother. As a result, the amount and rate of supply of nutrients to the fetus is increased and it is developing normally.

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Fitness for pregnant women: aerobics

Pregnancy - a special time in a woman's life. Perhaps the most responsible, and perhaps most significant. This is the time of manifestation of its vitality and health. The most responsible are prepared in advance: choose peace of mind, abandon bad habits, check the state of health podlechivat identified hrnicheskie diseases and, of course, add physical activity that best prepare the body for the process of pregnancy, childbirth and breastfeeding the child.

Dosage aerobic exercise   increase resistance to stress of the body, improve blood circulation, respiration, oxygen saturation, which is favorable for conception. These loads are walking distance (including a treadmill), swimming, biking, skiing, skating. In the hall of cardio you will be comfortable to track the intensity of your aerobic exercise in order to monitor its effectiveness. There are so-called "aerobic heart rate zone," ie, heart rate during exercise at which your body trains endurance, ie the body's ability to carry out long load of medium intensity. This load improves the functioning of the cardio-respiratory system, normalizes blood pressure towards its reduction as a long-term effect.

Aerobic activity is an incentive for the production of endorphins - the hormones of happiness which we all badly needed always, and you and your unborn baby before they emerge - just necessary! If you are prescribed by your doctor otherwise engaged aerobic exercise   2-3 times a week for 40-60 minutes at the pulse, calculated by the following formula:

Lower limit heart rate = (220 minus your age) x 0, 65

The upper limit heart rate = (220 minus your age) x 0, 75

Excessively intense exercise, on the contrary, can lead to failure of the menstrual cycle, the lack of ovulation.

The preparation of the abdominal muscles should be given special attention. This is not about dice on the press, but mainly the deep abdominal muscles and the perineum. Pilates gymnastics is ideal for such activities. Trendy recently gymnastics Bodyflex great impact on the ability of muscles to absorb oxygen, so, too, is perfect in this period.

When establishing the diet, you may eliminate the harmful by-products, preservatives, alcohol, cigarettes, strong tea and coffee. At the same time, note that some sports supplements that enhance the absorption of oxygen, you will not hurt. These are drugs: such as: L-carnitine, hypoxia complex vitamins (antioxidant complex reinforced components fiolievoy acid, iron and vit. B group).

Men are planning to conceive a child, is not recommended to visit the saunas. High temperatures have a negative impact on spermatogenesis (sperm production, maturation of sperm).

Your immune system is more important than ever, not only during pregnancy but also before its onset. "Input" in pregnancy need to have a healthy and prepared.

To be continued

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To be beautiful - simple

I asked a lot of questions that you can combine a single sense - how to be beautiful? All women want to be beautiful, attractive, desired, loved. What way?

What prevents you from being attractive, desired, loved? In other words, what prevents you from being happy? Overweight? Fat around the waist? Are you sure you fat at the waist separates you from happiness? And if I tell you that not even Zhirkov deal? Here with me a lot of controversy, "Here they say, you just say you have a great figure, that's what you know and do not think."

I think, but not for long, and then immediately do. So do not be afraid to lose shape. While there, I lose, but still I am not afraid, because I do not think. I have fun both on form and on its losses, because it happens on a delicious and forbidden. Because it is impossible to always be in shape! Impossible! Take it easy for granted - you have the right to be out of shape! Nobody is perfect! Therefore, you are perfect in your imperfection. Even so: you are gorgeous, irresistible, inimitable in your imperfection !!!

Some people do not like your nonideal? Do you seriously think so? Then stop being serious! When you're serious, you try to be perfect, and become dry, sandwiched, unsociable as a perfect statue of Galatea.

Did you know that those who do not like your ideal, exists only in your imagination. Whatever you think about the world - is the fruit of your violent fantasies. Thus, you are experiencing is not due to real events and facts, but because of their own fantasies about them. So you are worried because of what is actually there! Reality is not a fantasy, you're an adult, you understand ...

Amazing ability of the mind to create problems for yourself! There is the person to whom you do not like, but only your imagination about this. And the reality is quite different - you like it, you are attractive, you're welcome, loved. Remember this at last!

The fruit of your imagination is also the outer material manifestation of your "I" - your own body. When I say that any most advanced training system works only for people with a positive attitude to themselves, I mean, I have to start working on an external, such a person has an internal positive image of themselves - beautiful, attractive, desired, loved, respected. He is already so true to yourself, to your body. He / she loves and respects himself. That body, and nothing else to do but to do everything possible to conform to this image. It's not magic, it's psychosomatic.

You are beautiful in its imperfection! You have the right to be a non-ideal! And you know what, because everyone is not perfect in its own way. Therefore, you have the right to be arbitrarily non-ideal for all around: illogical, inconsistent, out of this world, sensitive, emotional, just be - different.

You have the right to be different from everyone around, so you should not be interested in their opinion of you.

"I do not care what you think of me, because I am of you do not think" - Coco Chanel.

Love yourself. Yours faithfully,

Natalya

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Beautiful breasts with their hands

The men shake their chest muscles to create a certain proportion of his body. The women shake their pecs just for breast enlargement and creating a solid foundation for the breasts. Both are doing on the same principles.

If the techniques of working with other muscle groups or other purposes male and female approaches to training vary substantially, the training of pectoral muscles   the technology is the same for men and women. Why is that?

There are two reasons. First - because if all the other women their volume decreases, it is breast, men and women go to see a strong, resilient, and in most cases the volume. The second - the physiology of the chest muscles is such that an increase in the volume of their needs very intensive training, extra food and thoughtful rest from training.

Thus, training of pectoral muscles   you, dear women, will have to be equal to men. Many women are afraid of such an approach, and therefore do not achieve the desired - the bulk of the pectoral muscles. The choice is yours.

If your goal - is to increase the volume grudny muscles at once to vydalite exercises on the chest   separate workout once a week. The next day after this workout, leave to rest, massage, sauna and other remedial actions.
Any high-intensity workout with a serious purpose choose a basis basic exercises .

Basic exercises for the chest muscle activation is:

- Bench press barbell or dumbbell in the horizontal and inclined bench,

- Layout of dumbbells,

- Pullover.

In the construction volume no other additional exercises are not necessary. Your training of pectoral muscles It must be a high intensity, and therefore: high operating weight, a small number of repetitions is not more than 15 in all approaches to the entire training exercises.
The scope and strength - twins, but not the same. There are very strong athletes - champions, the amount of muscle that is no more than the coach of any fitness club. Yet, the power and volume are growing hand in hand, and hence the strength of your muscles, too, will grow, and with it will grow constantly working weight exercises.

The amount of muscle depends on its ability to accumulate the necessary building proteins. This, among other things, it helps training on strength endurance, or the so-called Pumping - Pumping of blood and an increase in muscle kapilyarizatsii.

To increase the amount and strength of muscles you have tough work and specific requirements for ligaments, tendons, joints. What can you do for them? Preheat before exercise 10 minutes of general warm-up in the form of light aerobic vstepleniya, then use a special warm-up, which includes warm-up approaches in the first exercises, which are carried out with a very light weight.

So, to increase the amount of muscle you increase their strength and endurance, and power. For each of these aspects of the muscle needs a certain stage. Each of these stages can last from two weeks to several months. These periods are repeated cyclically depending on what you need at the moment. This approach is called periodization, and this is one of the basic concepts in the training, which in any case can not be ignored.

Your creative way to build a beautiful pectoral must begin with a period of strength endurance.
Start standing with the regime of the bar on the horizontal bar as exercise, the fact that neither has a base.

The second exercise will let the press of a bar or dumbbells on incline bench.

Third - wiring dumbbells on incline bench.

Swap all the exercises, but first please press the bar after - dumbbells. The first approach in the first exercise - 15 reps, the second - 12 reps, the third - and fourth 12 reps - 12 repetitions.

With each approach, you add weight, but doing the same amount of reps. 2-3 last repetition gives you with extreme difficulty, but without disturbing the technology. Rest between sets for 2-3 minutes between sets 2-3 minutes.

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10 rules of nutrition during training

Have you complaining now, they say, suffer, suffer in the gym and the weight has been, and remains? Lose weight and become slim and sturdy, without changing anything in the system of power, no one has yet succeeded. Natalia Varivoda gives a basis to be followed in the diet a person engaged in fitness.

During a workout with sweat we lose a lot of fluids. Hence the first rule:

1. Drink plenty of water - depending on the fluid loss during training, but at least 2 liters a day.

You need to drink before your workout, sip during training and certainly after. You can trust isotonic drinks.

Well you wash out the body so that you can see the color of urine (it should be pale yellow).

You can drink just before a meal, in any case, not after!

2. Include in the diet of more protein than is generally recommended by nutritionists. How much - it depends on the training load.

Usually recommend 1 g of protein per kg body weight. This amount is increased to 4 for athletes of Womens - 1-2 g per kg of body weight per day.

Protein foods have a different value for the amino acid composition and quality of its assimilation. The closest to the human and the most complete amino acid composition is considered to be an egg white. Next, in descending order of quality protein: fish, poultry, soy protein, lean meat, low-fat cottage cheese. An excellent source of protein can be considered a sports protein shakes.

3. Carbohydrates should be strictly regulated. During the "drying" (weight loss from fat) are restricted until the complete elimination.

During a set of muscle carbohydrate intake increases.

At any time, you can eat only carbohydrates "complicated" for glycemic index - and exceptions set of fat mass, and to reduce it.

The glycemic index carbohydrates reflects the content of sugars (glucose, fructose, lactose, etc.), And accordingly their influence on absorption. Foods with a high glycemic index dramatically increase the level of insulin and glycogen levels, which has negative consequences for health and body weight. These carbohydrates are conventionally referred to as "simple".

Carbohydrates with a low glycemic index have a less dramatic, but more lasting effect on insulin levels, they are conventionally referred to as "complex." Here's how some of the products are distributed in accordance with the glycemic index:

High - bagels, cakes, carrots, bananas, baked potatoes.

Middle - rice, grapes, popcorn, beets, crackers.

Low - spaghetti, plums, apples, buckwheat.

If there are complex carbohydrates with the protein, their effect on insulin levels will not be as sharp.

4. also limit intake of fats. But provides the necessary minimum of unsaturated fatty acids to maintain the health and metabolism of the body's own fat. For this purpose, if necessary taking supplements.

Fats are vital to the body's cells and, moreover, are directly related to energy workouts.

Replace saturated animal fats useful for unsaturated fats, say, olive oil, nuts, seeds.

5. granularity.   All the daily ration is distributed to 5-6 (or more) small portions.

6. Meals and sports supplements   before and after exercise should be painted by the minute.

7. The basic principle of the distribution of nutrients   during the day as follows: each meal comprises some protein. During the day, the ratio of carbohydrate and protein modified to decrease carbohydrate and protein increase in the evening, until only the last meal protein for 2-3 hours before bedtime.

8. Fruits always eat separately   from any other food, and for 15-20 minutes before eating.

9. Vitamins, Minerals & Supplements   take on an individual scheme proposed by a physician, trainer or nutritionist.

10. How to distribute meals at the training of various kinds?

- Aerobic exercise to burn fat   - Abstain from food for 4-5 hours before the workout. After training, it is possible and necessary.

- Training on strength endurance to reduce the amount of muscle and fat - for 1, 5 hours before exercise to eat a small amount (about 100-150 g) of complex carbohydrates. After training, you can have no earlier than an hour, preferably protein foods.

- Training on force and \ or amount of muscle - For 1, 5 hours before exercise should eat complex carbohydrates (ok.150-200 g). After a workout, you must have an hour simple carbohydrates and protein foods.

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Flat stomach - it's easy!

You can not imagine how easy it is to do the press plane and relief! I explain everything is simple and affordable. Gland in the exercises at the press - is a technique of their performance. If you swing the press and have not achieved the result, it means you are doing the exercises in violation of art.

Just a couple of words from the theory of matter that you understand what simplicity and complexity at the same time work with abdominal muscles .

It looks like the upper layers of the abdominal muscles.

Abdominal muscles   extends from the chest to the white line and the pelvic bones. They are involved in flexion and side torso in breathing, create abdominal pressure, important for fixation of the abdominal cavity, urinating, childbirth, etc.

Atnagonistami abdominal muscles   They are back muscles. Antagonists called muscles that perform work in opposite trajectory. For example, bending the body forward and lateral tilt of the body (knees and shoulders convergence) prevent back muscles, as do the work on the extension of the body.

This diagram shows the very important not deep abdominis   - The diaphragm. This muscle dome, which will share the thoracic and abdominal cavity. Is honored pivotal role in the act of breathing and the establishment of intra-abdominal pressure.

For a beautiful flat press relief is necessary to develop all these layers of muscles. Most people do the exercises only to direct and oblique abdominal muscles. Thus developed external muscles "stick" because deep muscles are weak, underdeveloped and sag is not coping with intra-abdominal pressure. Thus, the weakness of the transversus abdominis is the root cause of the sagging. This muscle is engaged solely in the strict performance of the correct technology implementation exercises for the press .

Photo by Dmitry Lomov

Besides that, abdominal exercises   often perform to the utmost correctly, thus not achieving even outside of the abdominal muscles. In terms of biomechanics "wrong" means that abdominal exercises back muscles are utilized, ie antagonists thus the load is removed from the abdominal muscles.

Composition muscle on his stomach   (and shin) is that they are carrying the increased load during all movements of the body, the so-called consist mainly of "White" fibers (there are "red" and "mixed" types of fibers). "White" muscle fibers tend to increase when the load of high intensity. When the same load of medium intensity, these muscle gain without increasing the volume of the tone.

Developing muscle, we are developing their physiological functions. Taking into account the physiology and function of the abdominal muscles, we need to develop them to their proper biomechanical motion path at an optimal intensity of exercise and breathing, the best way to get involved in the work of all the muscles of the abdomen. All very simple.

How to do it? I explain simply and affordably. In the next post in the coming days.

Love yourself.
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Beautiful breasts with his hands. Continued

I've already talked about how maybe the physical uprzhneniyami strengthen and increase the pectoral muscles. It was about the classroom in the gym. Today I will share with you the experience of how it is possible to study at home. Good news - the effect of the training is not an abundance of variety of exercises, and the method of performing the same exercise.

To uvelichniya pectoral muscles   It requires high intensity training. This means that you need dumbbells and barbells, bench for bench press, knowledge and strict observance of the art exercise, a steady increase in the intensity of training by increasing the operating weight weights, you need adequate and proper nutrition for muscle growth, you need sufficient time for muscle recovery after exercise.

If you do not have the opportunity to attend a fitness club, but you have the opportunity to study at home, then certainly on the range of opportunities you have limited inventory. And the results will be limited to training. However, if you are just starting to do, you will start with exercises that use your own body weight, and these exercises will already be enough for your body to high intensity. In this post I will offer you some exercises for the muscles of the chest That you can do at home.

Exercises in the list of the ladies as their complexity - from simple to complex, ie, from low-intensity to more intensive. In the beginning, you need to learn the correct technical exercises. Once the machinery breaks down, stop the exercise. The Pre Next time you will become stronger and be able to do more, but now breaking technique, you bring yourself more harm than good.

I advise you to spy on top in the mirror, to monitor the position of the body.

Terminology:

- Repetition in exercise - A one-time progressive overcoming movement and return to the starting position. For example, push-ups - is flexing the elbows and lowering the chest to the floor, return to the starting position by straightening your elbows.

- Approach to exercise - Few repetitions necessary for muscle fatigue to the desired stage. For example, I say, do push-ups - 15 reps for 2 sets. This means will be wrung out 15 times, and then paused, then it will still be wrung out 15 times. Typically, the second approach consists of fewer repetitions. Then I will mention it this way: 1 approach - 15 repetitions. 2 approach - 12 repetitions. Ila say even shorter: 1-15, 2-12.

- Rest between exercises and between sets - I negotiated separately. Thus rest between sets may be from 30 seconds to 1-2 minutes. Between exercises - 1 minute to 3-5 minutes.

- Set - A combination of different exercises performed almost without rest.

For starters, circuit performing any exercises for the muscles of the chest will be this:

- Perform the maximum possible number of repetitions in one approach - technically impeccable. - One approach two times a week. Before performing a perfect 15 reps. Then, you can go to the next item, and \ or or complicate exercise by another of me here for.

- Perform 2 sets: 15 reps, then 12 repetitions per exercise. Rest between sets - at least restore, but no more than 5-8 minutes. Only when you are sure that it is technically flawless, you can do more than 15, but then you go to step 3 or complicate exercise.

- Perform 3 sets of 15 reps, 12 reps, 10-12 reps. Rest between sets for 2-3 minutes. If you easily give 3 sets in this mode, then you can go to the next step, or complicate the exercises.

- Add a new exercise, perform it with the first, already known to you exercise - the second. New exercises are performed in the same manner of complication, ie vyponyaete paragraphs 2 and 3 of this list. Rest between exercises - 3-5 minutes between sets for 2-3 minutes.

- When there are two exercises you have mastered and can perform them perfectly, then it simple at first one of them, for a perfect performance. Then complicate the second.

The complication, ie increase the intensity of exercise inevitably will reduce the amount available to you reps. However, do not depart, perform 5 reps. Fewer repetitions are available to you can be traumatic, so if you can not do more than 5 reps, which means that unless you are ready for such uslozhneniyu- increase the intensity. Then do not zealous, and increase the intensity is not so much, not so sharply.

2 Kagda you have mastered the exercise, you can increase the number of sets in each of them to 5. You can also continue to increase the intensity of exercises complicating them, as specified in the preceding paragraph.

So themselves exercises for the chest   to perform at home. Their choice, unfortunately, not great. It therefore is necessary to put a maximum of imagination for their adaptation to the growing strength and endurance training to consistently bring the effect consisting in the growth of muscle.
Here is the exercises from simple to complex.

Push-ups from the support.   Reliance on the height from the floor approximately equal to the length of your hands. The legs are kneeling. The body straight, ie otkoleney to the top of your body - one line, watch in the mirror, if necessary!
Support gradually descends to floor level. At each interval to stop the floor at least two trenirovovk to secure the correct execution of the technique to a new level of intensity.

With the same starting position, straighten your legs. Housing straight !!!

When the initial position as in the previous paragraph on the support legs are lifted above the ground. Lift legs gradually - rise only a few centimeters means changing the angle of application of force, it you feeling a significant increase untensivnosti therefore also give the new corner lifting the at least two training. Lifting footrest may be up to the vertical.

The same push-ups you can do with the different position of palms on the floor:

- Hands wide apart, toes forward will increasingly burden the outside of the pectoral muscles and give them a big banner with a smaller range of motion;

- Put a palm close fingers forward, in addition to the pectoral muscles, load beam front deltoid and triceps arms and chest muscles directly on the load will be less;

- Push-in position on the floor of the palm with the fingers facing each other, will load even more front beam deltoid triceps and hands.

To further increase the intensity of spin you can put on the weighting. Such an exercise can be considered a functional since the work will turn on muscle-stabilizrtory not give weighting to fall back.

Plyometric push-ups in operation : Straightening arms, jump up on his hands, pushing off the floor with his hands. In tkom jump Lager can clap your hands.

Exercises in static mode   very effective! The push-ups drop down almost touching the floor chest and in this position zastynte as possible - 5-10-15 seconds. You can "freeze" in the middle of the motion path. You can perform static apart from other exercise, then "freezes" on 1-2-3 minutes. You can add static at the end of the latter approach dynamic exercises - "zatynte" as much as possible.

As support for the foot to push-ups you can use a medicine ball . It is also functionality to exercise, it will teach your muscles to operate in extreme unexpected burden for them. In such a position on the ball, you can also increase the intensity of putting on the back weighting.

I offer you enough exercise for the muscles of the chest, all the house, all of varying intensity, but they all have the same name - push-ups. The training was all relatively simple, just need to have sufficient flight of fancy!

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Training effective for hudeniya

To lose weight, do not have to run! The intensity of the workout determines its success. However, you need to choose the level of intensity, depending on what you want to achieve.

In sports, there is a formal representation of the four intensity levels, each of which bears absolutely certain results.

The levels of intensity

Muscular endurance

- An aerobic energy supply method using a body fat as fuel;

- Developing cardio-respiratory system;

- is used for Fat Burning body.

Strength endurance

- Aerobic-anaerobic, uses fat and glycogen, the muscles and the liver;

- Developing cardio-respiratory system, the ability of muscles to perform long time load power orientation of medium intensity;

- is used for Fat Burning   body with the simultaneous study of muscle tone, their relief.

Muscle volume

- Anaerobic energy supply at the expense of muscle glycogen and liver;

- Develop muscle size, to a lesser extent - muscle strength.

Muscle strength

- Anaerobic energy supply at the expense of muscle glycogen;

- It develops muscle strength gains.

All intensity levels differ radically from each other biochemical processes involved and the results. To determine the exact intensity   effective workout   laboratory used many special techniques. In life, everything is very simple - suschestvut formula by which any person is able, without special equipment to choose for themselves the necessary training method.

The most easily accessible way to monitor the current state of the body is the control pulse. For our purposes we will not even discuss options such pulse, the rhythm of his or fullness. We are only important in heart rate during the exercise.

Let me not bore you with abstruse explanations - what, why yes - but just give you advice - how to make you doing cardio or any other cardio load, all the same lose weight ! And to lose weight   it is due Fat Burning And not only water or muscle.

So, to use fat as a fuel during exercise we need a level of intensity - the lowest - Muscular Endurance . It really is the lowest intensity! At this level of your heart rate is within 65-75%. This is called the aerobic heart rate zone. I do not even think about what it means! Just take a calculator and count on the formula below.

In the world of professional fitness training intensity is measured Karvonen formula. Scientific precision, it has not. Nevertheless, the results are close to the life of the formula.

Heart rate during training = (maximum heart rate - resting heart rate) x intensity (percentage) + resting heart rate.

(Maximum heart rate = 220 minus your age, heart rate at rest, ideally measured in the morning without getting out of bed for a minute. It can be in a sitting position after at Mee than a five-minute rest)

Suppose a woman 30 years old wants to know how she needs to exercise heart rate to the intensity of the load was 75%. Her resting heart rate is 60 starts counting.

220 - 30 = 190 (the maximum heart rate for this woman, because she was 30 years old)

190 - 60 (resting heart rate) = 130

130 x 75% = 97.5

97.5 + 60 = 157.5

Thus, its heart rate during a workout with an intensity of 75% of the maximum amount of about 158 ​​beats per minute.

You can convert this formula so that it showed the intensity required:

The intensity of the (percentage) = (heart rate during exercise - resting heart rate) / (maximal heart rate - resting heart rate).

If you are far from being athletic, aerobic exercise, start with 30 minutes of walking at an intensity of 50%.

You can easily check whether the aerobic load gets people, if you ask him to talk without hindering movement. At this level, the intensity of a person should be enough oxygen and movement, and unemotional brief conversation. Since "Aerobic" means "with the presence of oxygen." If oxygen is not enough to talk, and the man gasps and chokes and go astray strained inhales, it means that the load has passed the upper level of the pulse, and now it is no longer aerobic and among energy substrates used in this point, there is no fat.

Given the lack of oxygen used by the liver glycogen and muscle, not fat!

This is a very common mistake - to believe that the faster you run, the more fat will burn ...

To lose weight from fat - DO NOT RUN!

Love yourself!

Yours faithfully,

Natalya

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Altai yoga. Part II

Against the background of the fact that there are significant similarities in the training system of the Altai yoga, and Agni, and Kundalini yoga, the Altay practices are very similar also to the east, such as qigong, Sufi dance and other areas aimed at the spiritual growth of man. In fact, whatever we do, whether it's fitness, dance, yoga and other practices - the overall goal of basically one - the achievement of internal harmony and stability of deep feelings of happiness. Finding a healthy body, clear, calm mind and strong spirit - this is happiness - hence a good mood and good spirits - this is happiness, and peace of mind here - also the happiness, etc.

Altai yoga - what is it?

Unfortunately, doing practices of personal growth, we do not always understand what we are looking for and why, often - it's just a passing fad. Everything we do - mostly whispers of our fears! Fears childhood, sitting in the back of our minds, fear of being misunderstood, fear of public opinion, fear to fall out of the system and to be unclaimed, fears, lack of love, fear of being abandoned by a loved one or the loss of the former youth and beauty, the elastic body, fears fall from the usual comfortable life and can not cope with the new circumstances, the fear that we can not instantly adjust to the situation if something goes wrong, the fear of disappointment and loss, etc. - all these infinite number of our fears.

To see this connection, it is necessary to slightly change the angle of view on the world around us. But here's the paradox - as soon as you change the angle of the prism and its perception - just change all of that 3D projection that you previously created! It's hard to realize that all that surrounds us, everything that we see - this is just an illusion created by us! 1000 people will take place on the same track, and everyone will see it in their own, and thus reality existing in a rigid, fixed form, even as such does not exist! In this world there is only you and your thoughts and feelings! Everything that surrounds you and everyone around you - it's you.

So fundamental Altai yoga and Motion Itu-Tai , Based on the understanding that you, with your ego, ambition, claims, fears and the question "Why is this happening to me? "Turns its gaze inward, open my heart to fear and doubt, absorbing the new and unpredictable feelings, feeling the buzz from any rotation, knowing that turns bad in your life, just can not be! If there occur negative "system Your estimates" things, - First - this is why you need something, and secondly - you "It" created by myself and, thirdly - this is just your mirror! All the trials of life - it is a challenge that the world throws a person not living in harmony with it. And you either consciously understands and accepts this challenge in order to finally wake up and start living, or dismisses it, not wanting to change anything and keep burn their days, each of which may be the last, is not planned, the last day in this reality. .

That's the way people - we do not live here and not now. We never consciously perceive the flow of information completely, because we supposedly no need for this, in contrast to the animals ... This is why, again, unlike animals, we often wandered the wrong way. In most cases, losing the original motion vector, presented to each of us at birth, we walk in darkness, and later realize that we are not living and not for the fact that we are not holistic in. Very often, choosing a soul mate, we are guided by common sense (money, social status, prospects, self pride, an example of his father, and so on - at least for women), and in rare cases, the call of the heart beats social standards (except that in adolescence or in a nice movie and books).

We all know that we get information about a person in the first 30 seconds. But due to the fact that we have never been here, and now we can not understand and remember this is the first 30 seconds! And then the rescue comes a set of patterns, then it turns out that it was not what they wanted - perhaps what some of the errors was not a true partner becomes uninteresting and responsible for all the failures and misfortunes of your life, "but if he had not, I would I lived very differently! ...

In animals, unlike the «homos sapiens-u» (there are reasonable), all very different!

Practices Altai yoga   help to learn how to focus on the state here and now, to find, understand and feel your way of the heart, by virtue of its kind, which leads each of us our karmic study, which is intended for each person who has come to Earth by the gate to the entrance into the world .

However, the similarity of practices and training, Altai yoga has a number of advantages.

Traditionally, the essence of yoga is embedded ability to stop the internal dialogue through various respiratory and physical practice.

Qigong - awakening and distribution of qi energy to strengthen the vitality of man (blow, or other medicine, peace of mind and spirit).

Dancing - Have you noticed that when a person is dancing, it can move very active for quite a long time! This is due to the fact that during the dance, energy is released, which has "animal nature," dormant in man. In Altai there is a powerful yoga exercise - called "Dance of the Beast." Those who have learned to produce his "beast" does not want to "lock" it back into the frame of the body, because it gives a huge, incredible burst of energy health, acute senses and instincts.

Aerobics and fitness - healthy beautiful hardy and strong body!

But the body is not in itself! The body - is a shell of our essence, which is weakening, stout, ill or losing weight, if there is no balance between the body, mind and spirit. Any disease or injury - it is only a consequence ... the cause is always in!

Catching   Altai yoga We get a great chance to learn how to understand and feel, and as a result, eliminate the cause, together with the investigation. Minimize the occurrence of unpleasant situations and negative thought forms in life.

For example, you notice that the majority of people living on the planet - no dreams and no goal (I'm not talking about understanding the purpose or mission)? And if we decide on a choice, as a rule, sparing yourself to completely surrender your choice! A wise man said: "If you stand at the precipice and are ready to jump to the other side, then you can be a long time deciding whether or not to jump. But if you have already decided - that 99 per cent can not be. "
  People do not live on 100 per cent. Whatever we do, the main task - skhalyavit)))
I wonder why?

In short, the Altai Yoga captures all aspects that help make life in this world is full of wonders, magic, interest, happiness, energy, depth and harmony. Building on all 4 sides of the body and spirit, balance and the ability to relax, we are gradually entering a new stage in the evolution of its Ya

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Introduction to yoga. Part I

To one man came to the Master and asked:

- What should I do to become wise?

The teacher said:

- Go out and wait there.

And the street was rain. And the man was surprised:

- How can it help me? But who knows, anything can happen ...

He went out and stood in the rain. The man is completely wet. Ten minutes later he returned and said:

- I stood there, now what?

Master asked him:

- What happened? When you were there, was it given you any discovery?

The man replied:

- Opening? I just think I look like a fool!

Master said:

- This is a great discovery! This is the beginning of wisdom! Now you can start. You are on the right road. If you know that you are a fool, the change has already begun.

* * *

Optional feel a fool. You can still feel like a failure, successful enough, smart enough, or beautiful, etc. Take these observations for solely as a positive impulse, stimulus to future changes on your unique path of life.

Is there someone who really has the right and can objectively evaluate the unique experience that you get in life? In your wonderful, unique life. Any human mind - is subjective. So whether you need to resist the temptation to relax and flow adrift subjective strangers rotten dogmas? Is it time to take responsibility for themselves? If you think that you can not answer for himself, then read no further. It is not for you.

It is said that to gain the appearance and shape of your dreams - is very difficult. We need many years of training and perseverance, and a good coach. And you read my recommendations. I have a lot of experience and high qualification. But be aware that not all of my clients achieve the desired. Woo only those accepting my recommendations, make their own choices and to change work. Those who are not seeking - you do nothing, and rely only on me, but I'm not God.

They say that the world is cruel and unjust. Do you agree? Then remember his last visit to the doctor. About what you asked? You complain. And you were hoping for his qualifications and experience. And you have taken for granted all that he will recommend. All do so. Why do some recover, while others - not? Because some make their own choices recover, while others rely on a physician.

I - is what I think of myself. The world around - is what I think of him. Change the thought to change the world. The idea - the work of the mind, emotion - body reaction to what the mind busy. The spirit controls all this stuff. Do you think someone in your home owners - the spirit or the body? Answer yourselves.

To keep you just go. To change yourself, you just have to change ourselves. To change the world, you just have to wipe his eyes from prying rotten dogmas and see the world in a new light. Change your attitude to the world, pomenyatsya yourself and the world will change. You already heard somewhere? No doubt. What has changed in your life since you enjoyed this stranger undoubtedly brilliant Ilea? Answer yourselves.

For all your questions you can answer for yourself. Any coach will offer you a direction - where to look for answers, but you will look for themselves. If you are tormented by the thought, "I need change, but it seems like I'm standing on the spot", then you are already active in monitoring, then you make a move! Make this step. Once you do this step, you will immediately come to the aid of various wise, time-tested philosophy of the school system and practices. In essence, they are all focused on the same thing: the development of inner harmony, balance and ballansa. Which of them will be your interpretation? I do not know. I can only show you the direction of where to go to find. You light the light that you are not looking to Potma ignorance.

I'll tell you about some of these practices, only for those who believe in through our own experience. First of all, yoga: Himalaya and Altai. About Himalayan yoga, you probably have heard something. But Altai yoga, most likely - a new concept for you. Although the practice of the ultimate aim to see the same thing: a deep conscious internal and external balance. This detail next time.

Believe in yourself.

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Fitness for pregnant women yoga of sound

Often, during pregnancy women begin to experience craving for singing. How do you explain this phenomenon? Indeed, many people love to sing, at least by the fact that singing improves mood. Even there the expression "soul singing." A well-known fact that positive emotions so extremely important for women during this period. However, in addition to improving your mood, have some influence on the sound of a man?

Did you know that the sound of your own voice can have healing powers? And your desire for singing may initiate a fascinating process of self-knowledge, in which you through your own voice can find a source of strength, inspiration, physical and spiritual healing.

The teacher of yoga for pregnant Svetlana tells about his acquaintance with singing bowls :

- For the first time I heard singing bowls   a yoga session, recording their amazing sounds of our teacher included in the session at the end of the relaxation session. I could not understand the nature of the occurrence of these sounds, it is difficult to imagine that for the instrument can sound so it was really some kind of "cosmic" sound that stops the flow of thoughts and give a feeling of deep relaxation and integrity. Once in the store of Indian goods, glass case, I saw the cup and the heart pounding excitement. Is that it? The seller showed how to extract the sound, and the sound caused me such a strong response that I immediately bought a bowl, but to learn to play on it, ponabilos awhile. In order to obtain a harmonious sound, you need to immerse yourself in a special relaxed, focused state of meditation, so I can call her singing bowl meditation teacher.

Classes yoga of sound   for pregnant women held in the Moscow Federation of yoga. Their leading Shnyrova Svetlana says:

- During pregnancy, women are most interested in special breathing practices that can then be used in childbirth. Singing of different sounds, or toning - one of these practices. After the birth, my students often thank it for "family singing", noting that it is this breathing practice helps to "turn off the head", "calm", "enter the generic state," "moderate pain", "" to stop being afraid. "

Michel Odent, a well-known obstetrician, promoter of the idea of ​​natural childbirth, wrote: "If a woman gives birth to itself, without medication, then the moment comes when it is clearly trying to break away from the world, as if sent" to another planet. " It allows you to imagine what thoughts would not in everyday life. It can take the most unexpected poses, publish the most unusual sounds. "

The doctor, an obstetrician-gynecologist Daria Streltsov, said that "to help the process of giving birth with the help of voice, voice their feelings - it is a natural, instinctive need of any woman. Woman intuitively picks up the sound of a strength and height to create them in the body vibration helping disclosure tissues. However, living in the modern world, we somehow feel that need "a relic of the past," something indecent. But do not afford such self-expression, we frequently hinder normal delivery activities. "

Singing mothers during childbirth also benefits and child. After all, in order to sound, my mother must adhere to a deep breath, and then the kid will come to enough oxygen to get through the difficult test delivery.

Scientists have found that a newborn baby is able to recognize the mother's voice. However, while in the womb, the baby hears the mother's voice in addition to many more of her body sounds - heartbeat, breathing noise, sounds of circulating blood and intestinal motility. Interesting fact: some scholars of Tibetan culture believe that the sounds of the orchestra of Buddhist monks during religious ceremonies, make an exact copy of the sounds, which can be found in the body in a state of complete rest.

Sing Lullabies - The traditional way to calm the baby, to which mankind uses throughout the centuries. Scientific studies have proven that lullabies around the world are universal, and the main impact that they have on a child - lowering stress levels. But it turns out, a lullaby plays an important role in the child's mastery of speech (hence, they play a significant role in the development of his thinking).

Head of the department of psychology Novosibirsk State Pedagogical University, Doctor of Biological Sciences Vitaly Leutin argues that there is a relationship between hearing Lullabies   in childhood and human intellectual potential in adulthood. Thus, lullabies through the development of speech contribute to the development of the brain.

Specialists of the Russian Academy of Medical Sciences found that lactating mothers who sing to their children lullabies It improves lactation and later established closer spiritually relationships with their children. I own mothers began to sing lullabies to their children even before they are born, are removed manifestations of toxicity, and much easier during pregnancy and childbirth themselves.

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Altai yoga - what is it?

Really - Altai? Are we witnessing the emergence of a new direction in the diverse and great practice Yoga? Or maybe, Altai Yoga has nothing to do with the Vedic tradition, which is based on well-known to us today practice Yoga? Or it may be worth re-read Nicholas Roerich about the connections of the Altai and the Himalayas? What do you think - what is the Altai Yoga?

Wise practice based on ancient philosophies, these ancient, it seems - the eternal, checked by centuries-old experience of hundreds and thousands of generations - a priceless gift to us from our ancestors. Do not take into account the experience in the construction of their life concept means to move without guidance, random, random, at random. The notion of "at random", by the way, exists only in Russian ... I am a philologist by basic education, fitness trainer vocation and Yogini in outlook, I suggest you today a journey into the wonderful and mysterious world called Yoga.

The word Yoga comes to us from the East and, according to some researchers, is it the "connection" and "Unity", according to others, the word is decomposed into two components: the "yo" or "da" and "ga", which consequently means "I" and "doing." This is the second meaning of the word Yoga can be heard from the followers of the Vedic tradition of yoga. I, in particular, that he learned about the meaning of the Himalayan yogis. Being interested in such language collisions, I confess that I was quite surprised to learn about the opinion of some linguists that Sanskrit "ha" is directly related to the Slavic root "ha" that came when some of the Turkic family of languages, and means "the way". Hence, in the Russian language words such as Doro-ha, but of God, for example. Is not it, in such a connection becomes very interesting, where the "grow legs" in yoga?

Currently, there are many types of yoga. At that time, in the era of the birth of the tradition of physical and spiritual practice, now known under the name Yoga, this separation does not exist. I do not put the task in a short essay develop the theme of the origin of such things as yoga or investigate the origin of practices having as its basis a single source, lurking somewhere in the mists of time, and eventually dispersed the world under different names and under the shadow of the different philosophies . I focus only on the fact that the concept of Yoga has perhaps a wider and deeper meaning than the one that we put into it today. In this perspective, it seems to me an interesting review of practices that have their source in the ground, not so far away as India and Nepal. I mean the practice that came to us from Siberia. One of the practices of its followers and the keepers are called - " Altai Yoga ".

Altai Yoga   Yoga is also called Equilibrium, where "Balance" - the Turkish translation of the concept " Itu-Tai ". There is a suggestion that the word "yoga" in this context, is nothing else and nothing more than a linguistic adaptation of the word "yoga" for practices that are not their homeland on the Indian subcontinent and in Siberia. More exact birthplace of philosophy Itu-Tai - Altai region, recently returning deserved the attention of tourists and anthropologists, historians, archaeologists, linguists and other researchers.

Such an interest in close to us historically and inherently practices we owe the general tendency to try to create more sballansirovannyh relationship with the world and with itself. Agree that in such a rapidly changing and often aggressivnoy medium formed of technological progress with all the attendant consequences and side effects, we are increasingly difficult to maintain composure. The search for peace of mind, coupled with the physical health and longevity lead us to a variety of ancient philosophy and practice, opening the way for a special miroponimayu in which himself and technological progress can put us on the rails of a more humane and less harmful to ourselves for the future generations, for our planet as a whole.

It is widely known the opinion that the Western world is a source of civilized, rational, logical, active, revolutionary method of attitude. While the conservative East preserving and maintaining the centuries-old tradition, it is a stronghold of the spiritual foundations of society. East and West need each other as the two polarities, the two equilibria needed to look at the world. This is the essence and the cause of view of Western man to the East in search of sballansirovanno stable outlook associated with historical and ancestral roots of the inhabitants of the land.

We rushed our eyes to the East in search of answers, in search of help in finding a balance within yourself. That's what this equilibrium is it one of the Eastern philosophies - Altai Yoga Itu-Tai . And this philosophy offers practices aimed at establishing deep imennno true inner balance.

Our thirst for knowledge and experience stored in the East, is essentially determined by the very human physiology. How? East provides us with a completely different, different from the Western rational and logical way of thinking attitude. In the depths of Eastern philosophies stored knowledge necessary for full-fledged and harmonious self-awareness, because the East does not deal with the rational, but sensual, intuitive experience. It is as well as the left hemisphere of the human, in a broad examination, is responsible for the logic, and the right - for the senses. Imagine the left hemisphere - as a rational West, and the right - as an intuitive East, and then understand why the Western world now seek to learn from the East.

Once the hostages pressure everyday incredibly vast amount of information that we have in connection with the rationalization of tasks forced to digest all the time, we intuitively feel the need to balance the potential created in our brains .  The left hemisphere is simply unable to withstand such intensive work, especially since the possibility of its significantly lower than that of the right hemisphere of the brain .  Did you know that the left hemisphere is able to handle the flow of information at 10 bits per second, and the right - at 10 degrees in the ninth bit \ sec? The difference is obvious, even a person not versed in the intricacies of information technology .   These data are not a secret for anybody .  Just imagine - all his life we ​​are trying to "live to the fullest," without using half of what nature gave us .  We just "to the fullest" overload one part of himself, at a time when other more powerful and capable remains unused somewhere in the vaults .   Is this not what we mean when they say that we are using your brain is not more than 10% of its power? Is this not what Einstein said: "Life - it's like driving a bicycle .  In order to live you need to move? " The move not to fall .   Judging by how we often easy to get depressed, nervous "fall in his own eyes" fall victim to the estimated left hemisphere style of thinking and "drop out of life" because of the neuroses, neurasthenia, physical ailments due to nervous exhaustion - we can say that we just do not know how to use her body as intended .

It is reasonable to think my sports coaching experience, of which I am very familiar with all sorts of imbalances at the level of the musculoskeletal system. It skoleozy, congenital and acquired (anamnesis in nature and result - does not matter); dysfunction of organs and systems in connection with the violation of the innervation of specific motor segment of the spine that is causing razballansirovannosti in the muscular system.

The human body - a wonderful mechanism! Are you surprised how your body having a height and weight, is located in the space in such a way that the foot-long average of ca. .  38 cm manages to hold this structure and not to overwhelm her? In the process of maintaining the body in an upright position involves dozens of muscles, nervous system works extremely intensely .  The imbalance at the level of the central nervous system, which manifests itself in the left hemisphere overvoltage directly affects the body, creating an irregular patterns of movement, such as hunched back under the influence of shipping problems or skoleoz overvoltage one side of the spine and relaxation on the other hand .  Muscle tension of feedback corresponding overtaxed brain, and thus closes the circle of problems .  So you understand now why the work to create a balance must be maintained both on the mental and physical level .  Because that "healthy body, healthy mind", and vice versa .

The practice is based on the philosophy Altai Yoga Itu-Tai   in this context, creates prerequisites for balance, because It is working with the physical body at the level of the deep muscles - the so-called stabilizers and analyzers: the muscles of the foot, lower leg, deep stabilizing muscles of the spine. For analyzers are also the eyes and the cerebellum, so this practice is often used execution of movements with his eyes closed. To some extent, Altai Yoga is similar to the principles of functional training, which is used to increase the intensity of the "off" analyzers and reducing footprint to reduce participation and reduce the involved muscles stabilizers.

Practice Yoga Altai Itu-Tai works on a psychological level, equalizing the potentials of the cerebral hemispheres, working to increase the electric potential of the right hemisphere. This is achieved through meditation, practice relaxation, breathing exercises, giving rest to the left hemisphere, and apply the right. And also through the development of intuitive way of understanding the world through the implementation of sense and so-called "Supersensible" perception, employs only the right hemisphere. I put in quotes "extrasensory" because there is nothing "super" in a knowledge of the world is not. Just a few regular diligently develops these abilities, rather, we all do the opposite, overtaxing the left hemisphere.

But what we call "extrasensory" always lying and is available for use in our right hemisphere. We only need to do this. This I say to you as a coach. I, as a coach, I can only show you the path and walk it to be yourself. I do this in my every post say and will repeat ...

Just love yourself.

Yours faithfully,

Natalya

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How to burn fat: fat burning workout

The theory of efficient fat burning.

In order to receive full results, you need to act consciously. I propose to fill knowledge base of information on the physiology fat burning   programs training .

In the last post I gave the formula for calculation the level of intensity required for aerobic exercise. It is known that "side" effect is aerobics fat burning And the main objective - improving the functions being cardio-respiratory system, ie, endurance training.

The formula may seem daunting to some. Not a problem, there is a formula simpler and shorter. If you think you are absolutely healthy person without chronic functional diseases, and if you trenirvuetes have some time, you quite fit the formula simpler, without the parameter "pulse alone":

(220 minus age) x 0, 65 = lower limit of heart rate during aerobic exercise

(220 minus age) x 0, 75 = the upper limit of the pulse

Here: 220 minus age - this is your "maximum" pulse or Pmax.

The formula shows that the lower limit of your working heart rate during exercise is equal to 65% of your Pmax. The upper limit, respectively, is 75% of Pmax.

Thus, the heart rate limits aerobic zone are approximately 65-75% of Pmax.

For a completely untrained people and for people with systemic diseases of the cardiovascular system or severe hormonal and metabolic disorders these limits lower - 50-60%.

Often, not tracking the intensity of the load even on the pulse of the people do not achieve their goal of training.

To enable you to understand the issue and take responsibility for their studies, I suggest a short excursion into the theory.

In the body there are several energy synthesis systems that are used to provide a particular type of exercise. All these systems have in common is that the final energy substrate is adenozint rifosfornaya-triphosphate (ATP). There are several mechanisms for ATP synthesis: using oxygen (aerobic path), without the use of oxygen (anaerobic pathway), and with or without the formation of lactic acid (lactate).

1. creatine phosphate (CP) + adenosine diphosphate (ADP) - Creatine + ATP anaerobic without lactate energy path.
2. Glucose + ADP - lactate + ATP (glycolysis) anaerobic energy to form lactate path.
3. glucose + oxygen + ADP - water + carbon dioxide (C02) + ATP aerobic, non-lactate energy path.
4. Fats + oxygen + ADP - water + carbon dioxide (C02) + ATP aerobic, non-lactate energy path.

You can see that only one of the following methods of energy production in the form of fuel is present body fat. Therefore, if your task burn fat , Just use fat as fuel, you need to very accurately monitor the intensity level of the load. Otherwise, you'll get a completely different result.

The aerobic system is included in the process of energy production for 2-3 minutes from the start of exercise. The first includes carbohydrates, current reserves are limited. Following the carbohydrates in the process of power supply included fats, which are gradually taking the lead. A well-trained athletes in a number of reserves of carbohydrates directly into muscles and the liver is about 700-800g. This amount is sufficient to carry out a continuous exercise for 60-90 minutes. After that, the process of energy include fats whose content in the body normosthenic body ranges from 10 to 15 kg.

In theory, this amount is sufficient to cover the energy losses during a brisk walk for 2,500 hours or marathon lasting 67 hours!

Moreover, untrained people least 50% of the energy expenditure necessary for fats. In the training process takes restructuring of energy supply, and the proportion of fat in the overall balance increased, reaching a trained athletes from 80 to 100%.

A role in energy supply and squirrels play, which account for 5-15% of energy formed. During prolonged and particularly intensive load, this value can be increased, which is accompanied by the destruction of the protein structures predominantly skeletal muscles. In connection with what is necessary to replace losses of protein daily with regular exercise. After a long and grueling training and competition athlete should get 1.5 to 2.0 grams of protein per kilogram of body weight per day, and men and women.

The next time pogovrit of practice - what time of day is best aerobics and why, how long it should continue your aerobic workout.

Yours faithfully,

Natalya

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Introduction to yoga. Part II

Yoga is curbing unrest, inherent in the mind.
"Yoga Sutras" 1.2

Yoga. Part I

Word yoga   translated team; harness, bridle; application; means receiving the trick; magic, magic; communication, interdependence with anything; acquisition, gain; work, hard work, diligence; concentration, meditation, contemplation; etymology, the structural origin; Typically; coordination, management, control.
The first mention of yoga we find in the Vedas, and there is given the following definition: a solid possession of the senses is called yoga. Considered more classic definition given by the sage Patanjali - blocking typical manifestations of consciousness is yoga. This refers not only to the ability to control your instincts, but also about the ability to think about the ability to work with images, with the intentions, ideas.

The more complex and "thin" is a device and the organization of the body, the more perfect consciousness may be embodied in it and, accordingly, the higher level functions may be implemented. Everything is very simple. How to interact body and mind can be considered on the metaphor of interaction "iron" and software in the computer. The body - is "iron" consciousness - is installed on this hardware, "software", software. The modern "iron" in the computer, the more fancy programs to install.

The bottom line yoga practice   - Especially in the development of the central and peripheral nervous system and the construction of a perfect endocrine system. All processes in the body is ultimately tied to them. And deliberately acting on the body, you can control the functioning of consciousness.

"Yoga originated from human experience. Techniques healthy, happy and spiritually conscious life have evolved over thousands of years by many generations and civilizations. It is said that the science of yoga was first shown in and began to practice in their expanded form more than 40 thousand years ago. She taught openly integrating into everyday life. This system is not something mystical. The work of early yogis was based on actual observations of energy and the impact of various activities, physical and mental, on the balance of these energies in man. All forms of yoga directed his attention to the awakening and regulation human energy, which is the very essence of consciousness. This energy is called Kundalini . In the early development of each student engaged in yoga comprehensive work on oneself. He performed physical exercises, disciplined mind, analyze and discuss the world around him, etc.

Yoga had a holistic approach to penetrating every level of human existence. Over time,   yoga techniques   They were separated and lost their uniqueness. With different needs and attitudes, everyone pay more attention and more practiced some individual components of a holistic yogic system. Some prefer a simple exercise without paying attention to the mantras; others performed mantra meditation without breath control. Once this separation has led to the ultimate recognition of 22 different schools of yoga. Of the 22 schools it is now widely practiced by less than twelve.

The goal of yoga and other spiritual practices - the release of the great cosmic force, or Kundalini   Shakti which "lies curled up in 3, 5 turnover" in the Muladhara chakra. The awakening of this force, or prana, is described in the traditional texts -such as "Flight of birds rises from Earth to Heaven, on a leash of gold thread." Land - is the Muladhara Chakra, Heaven - the Ajna chakra, the bird - mahaprana and golden thread - Sushumna running along the spine.

Managing Prana , Reserves and expanding it into the body, it is possible to awaken sleeping prana shakti. This is the main goal of the yogic sciences Pranayama   (increase in the amount of prana in the body) and Prana Vidya (knowledge of prana). " (From the book "Aquarian Teacher", a textbook Kundalini Yoga Instructor, Level 1)

Classic types of yoga

 Anabhava yoga.   Discipline nothingness; highest yogic practice of dissolving itself in itself without real support.

 Ashtanga yoga.   Discipline eight steps described Patanjali.

 Bhakti yoga. The discipline of love and devotion. Giving the ego in love.

 Dhyana Yoga.   The discipline of meditation. Simran, attentiveness and concentration - all this applies to this form of yoga.

 Guru Yoga.   Absorption through the focus, and finding out the virtues of the teacher. Often, in addition to the service, and imitate the teacher used the image traatik meditation contemplation.

   Gyan (Jnana) yoga.   Discipline discriminating wisdom to distinguish the real from the unreal, from the intuitive impulsive and reasonable from the intellectual.

 Hatha yoga. Possession polarities.

 Japa yoga. Discipline repetition of mantras.

 Karma Yoga.   Discipline Action for transcending itself. This initial approach described in the Bhagavad Gita.

 Kriya Yoga . Discipline bringing action to completion within yourself. The Yoga Sutras of Patanjali it is referred to as a combination of the practice of cleaning exercises (tapa), in-depth study (svadhyana) and devotional worship of the Supreme conscious throughout the Uniform (isvara-pranidhana).

 Kundalini Yoga.   United forces discipline awareness and potential in everyone. It was called the science of the "snake" force (kundalini shakti), is central to Tantric tradition, including Hatha yoga. The snake represents the energy, the essence, the realization, updating and game spirit.

   Laya Yoga. Merge finite and the infinite. The use of sound and mantra with rhythm and sensitivity to its fine structure. Often practiced in groups.

 Mantra yoga. Discipline yogic tradition, existing since the Vedas. It uses sounds that protect and project the mind.

 H?% Bd yoga. Discipline inner sound, the primary vibration.

 Siddha Yoga.   The discipline of extraordinary abilities.

 Samkhya yoga.   The discipline of understanding the nature of things. The philosophy of the teachings of liberation related to the Mahabharata.

   Raja Yoga.   Royal discipline Maha Yoga. Shakti Yoga Upanishads say about it as a practice that combines Mantra Yoga, Laya Yoga, Hatha Yoga and Raj yoga. Add to this a direct connection with awareness, this masters and Shabad Guru.

 Sahaja Yoga -   This meditative practice, carrying out spontaneous breakthrough in human consciousness and allow to reach the next stage in human evolution.

 Tantra Yoga.   Psychophysical techniques used to purify the subconscious and the clarity of the soul.

   Traatik yoga or Tratak.   Discipline contemplation of sacred object or painting teacher.

 Shakti Yoga.   Technique yogic approach that gives strength and activity. Based on practices and activities that develop a sense of power and strength in a person that is not limited to the practice of devotion. Techniques Shakti and Bhakti are mutually reinforcing.

 Yantra Yoga. The discipline of focusing the mind on a geometric image (yantra) of the cosmos or energy processes such as chakras.

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Training - is stress!

Perhaps, harmful and dangerous. Nobody likes even the word stress. Everyone knows that all diseases of the nerves. Anyone who is now reading this will agree that live under constant stress, and ill, and "depression" for that very reason. Did you know that physical activity - it is also stressful. Yes, what! Imposing a lot of stress can be very detrimental affect on your health. What to do?

The main provision of any training process reads trenirovovchnaya load should create stress   to the body , It does not exceed the adaptive capacity of the reserve.

That is why it is so important to your classes any exercise was strictly verified according to your individual circumstances. That is why there is such a science as a sports medicine. That's why coaches are trained and with you are responsible for your health.

Question stress - Very extensive. I want to touch on the issue from different angles, starting with the history of the study of this phenomenon.

In subsequent posts I go to question the effects of stress, such as free-radical oxidation, noogenic neurosis. We discuss the possibility of leveling the prevention of stress and its consequences. We discuss possible approaches. As a practicing coach, like the classic recipe for a panacea: "Sex, sports, sauna." We'll talk more about the pharmacological support: adaptogens antihypoxants, antioxidants, nootropics, the regulator of mental status, medications, accelerating recovery, preventing a decrease in immunity; the practices of relaxation, meditation, breathing practices.

What is stress? Why is it needed? It has provided its very nature!

Stress   - A non-specific reaction the body the effects (physical or mental), disturbing his homeostasis and matching state of the nervous system.

For the first time the physiological stress It described in 1936 by Hans Selye as the general adaptation syndrome in his work "The Stress of Life": "Stress has a non-specific response of the body to any which the claim. [...] In terms of the stress response, no matter pleasant or unpleasant situation with which we are faced. All that matters is the intensity of the need for restructuring or adaptation. "

Versatility accompanying stress "triad changes" - reduction of the thymus, an increase in the adrenal cortex and the appearance of hemorrhage and even ulcers in the lining of the gastrointestinal tract - allowed G.Selje conjecture about the general adaptation syndrome (OAS), which was later called "stress."

Exploring the possibilities of human adaptation to stress Selye brought adopting energy theory, which includes the following provisions:

- Adopting energy available in limited quantities, given from birth.

- A limited number of adaptive energy can be used for the reaction of one stimulus or distributed among the various directions of the response.

- There is an upper threshold of intensity of external factors, the transition through which causes the body's adaptive response.

In 1952 Goldstone suggested that criticism and the development of the theory of Selye 'adopting energy can be produced, although its production is reduced in old age, it can also be stored in the form of the adaptation of capital, although the capacity for this capital is limited. If an individual spends his adaptation energy faster than it produces, it consumes its adaptation capital and dies in its complete depletion. "

Goldstone has introduced the following concepts:

Eustress   - The concept has two meanings - " stress Caused positive emotions "and" not strong stress, mobilizing the body. "

Distress   - Negative type of stress to which the body is unable to cope. It destroys human health and may lead to serious diseases.

Now we commonly use the concepts of short-term stress and long-term stress. These concepts can be compared with the definitions of the Goldstone eustress and distress . Understanding the difference between these concepts, we will look at why and how stress can be a positive response of the body in the form of adaptation, and can cause failure of adaptive capacity and lead to disease, aging of organs and systems.

While stress is a strong release of neurotransmitters into the bloodstream. The result is a general agitation, accelerated thinking, increased physical activity, strength and endurance. Such a reaction excitation CNS entrenched in the process of evolution. There are multiple instances of an amazing increase in strength, for example, when the old grandmother learned from the fire box, weighing 1, 5 quintals, or the woman who raised her on their shoulders truck weighing 3 tons, to save her child.

Neurotransmitters are released into the blood at the time of stress and stimulates the adrenal glands to produce adrenaline and glucocorticoid hormones .  T . about .  increased blood pressure through pererasspredelenie blood flow throughout the body (as e.g., narrowed vessels in the excretory organs, increases in the skin and muscles for delivery of necessary nutrients and enhance heat transfer wheel), increased blood sugar and free fatty acids in the blood (for fuel) increased muscle protein breakdown and other protein structures, etc. . d .  Since the human body is preparing to fight .  If this fight takes place, you have a chance to briefly use the increased capacity of the organism, or at least throw emotions .  Reorganization of functions and systems of the body is a reflection of the individual features of the organism that has proved Selye, bearing in mind the limitations of the individual backup features to adapt .

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