The benefits of swimming for Zdorovya
Choosing uncomplicated and enjoyable sport that can keep all muscles toned, promote weight los and rejuvenation but also to maintain health for many years pay attention to swimming. This sport…

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Elliptical machine — a simulator that combines the two sports equipment: stepper. giving a simulated walk up the stairs, and Jogging track . Types of elliptical exercise machines There are…

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An example of aerobic exercise on a treadmill for beginners

Beginners always easy to find out from the mas of visitors gyms. They look confused and looking for a lifeline simulator, on which no clear instructions what to do — most often an exercise bike or a treadmill. related to cardio. However, despite the apparent simplicity of these shells to choose the right workout program for them is not always. Meanwhile, well-written leson plan is important for the formation of a beautiful figure and health.

WARM-up: 4-5 min. walk, starting with slow steps and building up to more intense walking (up to easy running). Heart rate (HR) should not exceed 50-60% of your max. Further, the banner on the front and back of the thighs, glutes and calves. Follow her slowly, drawing out the necesary

muscle no more than 20-30 C.

The MAIN PART: 10-15 min continuous working of low or medium intensity at 50-75% of heart rate. This can be fast walking, walking at a slant, or light Jogging. And the walk under the slope is the best option for beginners, as it allows at a low speed to perform fairly energy-intensive work, reducing the risk of injury.

HITCH: 3-4 min. walk, starting with a relatively high intensity and gradually reducing the rate to slow steps and then stop. Further the complex stretching, similar to what was after warm-up, but the duration of stretching the muscles increases to 30 or more. Smooth motion is maintained – no jerks.

Aerobic achievements are easy to lose, if you do not practice regularly. One or two clases will not change you and your health. Only the transition to a balanced diet, getting rid of bad habits and systematic training will allow you to have the dream figure.