In 1997, fitness, miss mitag lessig to showcase her 23 Bonny secret. Share with you health and happiness. In 23 secret, l to 13 is about how to exercise, 14 to 16 is about the food, 17 to 19 is about how to develop a positive mental, 20 to 23 is about how to protect themselves. 1 a: everyday just do a little, but must persevere.
This sounds very easy, but many people do not. Whenever I feel unable to adhere to, I always let oneself everyday just do a little, but unremitting, such as four days for a cycle, to complete a set of perhaps others day would be completed action.
Article 2: must make some dumbbell exercise.
Someone like carrying the bell or other devices with strength training to finish, but I suggest must have dumbbell training, because this is the best way up arm muscles. For example, you use other instruments completed a set of arms, affirmation is inferior to move with dumbbell effective.
Article 3: do swivel stance.
In women's bodybuilders speaking, in order to better exercises coxal muscle, don't just do "ma bu" or horse stance training. Do some exercise, can achieve swivel stance in doing better, "ma bu" or horse stance, remember the swivel legs to keep motionless, i.e. only rotation.
Article 4: heel must landing.
In order to ensure the heel from strain, when you do when climbing stairs or other movement, must be in when fluctuation stair or other ground feet the whole foot surface, the surface contact the ground or the instrument in the first half, you must not only feet, in case strain Achilles tendon.
Article 5: attention, concentrate on training.
Although the practice in training is muscle, but you must all psychosomatic to invest, because only absorbed training, just can achieve the best effect.
Article 6: try not to use protective belts.
Unless due to injury or in weightlifting depend on armor when belt, otherwise try not to use it. Suggest you are using the barbell training, put on a machine body boy-leg pants, mentions the buttocks. The resilience of the arms and shoulders is the best protect belt.
Article 7: try to practice to their limits.
In order to fully excavate potential, pursuit of long time in training, as pursue maximum exert their limits. Don't have to practice a set of actions. Can shorten the time according to the specific conditions, but strengthen intensity.
Article 8: engaged in a little ball games.
Well, for barbells can really strong muscle, but, if can be engaged in some other sports, especially ball games, such as basketball or baseball, can better development muscles. However, when in play, must hold.
Article 9: keep trying new movement.
In order to maintain the freshness, you should as far as possible let training new action, or continuous some training methods often to try something new. For example, have you ever been to exercise coxal muscle with "ma bu" or horse stance, you can try to convert footrace too. If you've been accustomed to parallel legs do exercises, the next time might as well change a bow step try.
Article 10: try limit composite training method.
This method is first through a single training that makes a certain part of the muscles completely fatigue,, then and the composite training, accept greater strength training. For example, when trainer step exercise coxal muscle after reaching limits, you can choose any one sports equipment, carries on the whole body movement.
Article 11: training cycle.
Select a set of training to all parts of the action, cycle training. Every action is completed, at most, only "rest" 3 minutes, but this "rest" is not really doing nothing, but three minutes of aerobic exercise. Then again next action, every action repeat 12 times. Full action after complete three times repeatedly, ending training.
Article 12: would make some shoulders contraction.
For strength training, such as snatch barbells or boating practice, in contact equipment, must remember first before the shoulders, and so can contraction that helps you to reduce the pressure biceps.
Article 13: remember that hold out a bosom looked up.
Do "ma bu" or horse stance, never forget to imagine your back is on a stick up, maintain high posture, because doing so can make more robust stance.
Article 14: eat one meal a balanced breakfast.
The quality is very important for breakfast every morning must absorb and balanced nutrition. Good breakfast not only can avoid hypoglycemia, and make your day in high spirit. My favorite breakfast is a bowl of oatmeal with half a cup with a glass as half full and half a cup of low-fat milk boil cereal, a banana and a apple, 4 to 6 only protein pancakes. Of course also can be directly add to cereal protein, finally, don't forget in processed cereal and adding a bit of fresh fat-soluble.
Article 15: water replace Sue reach water, coffee and drinks. Every day I only drink a gallon of water.
Article 16: never edible substitutes.
Someone afraid edible natural sugar President meat, but I would rather eat natural sugar, also don't substitute. Consume these sugar gives you the best way is the quantity of heat of sport.
Article 17: every day is a new beginning.
Getting out of bed every morning and, want to let oneself have a good mood, don't let agony overnight. Every day is a new beginning.
Article 18: fantasies wonderful things.
Fantasy all your good will to achieve in the future, such as a slender health figure, a dream lover and a better job... I often also in training, do these dreams, and believe that one day, dreams will come true.
Article 19: let example give you power.
First of all, when you choose the role models, must choose a most excellent. An example of the power is infinite, they can not only provide you with successful experience, but also can let you have confidence in the future.
Article 20: keep sufficient sleep.
Many people for jobs, business too busy, cannot keep eight hours of sleep every day. However, you should ask yourself at least eight hours of sleep every day in bed, and higher requirement is: should nod to bed and get up every time, and can do it touches the bed asleep. Before bed rushed a warm bath is better.
Article 21: keep hands warm.
A lot of people don't know, cause a cold hands catch a cold easily, you will not be able to normal training. Remember, during exercise, must keep hands warm. In sports, running to keep rubbing hands, to keep the temperature.
Article 22: learn to difference uncomfortable and pain.
Training tend to let your body appeared uncomfortable feeling, especially training abdominal muscle and body left and right sides. This discomfort generally after a few days will disappear, but when found by a bit pain when appear mass. Or left-right side while training, the only side have aching feeling, etc, you must check whether oneself was injured.
Article 23: note warm-down.
Many people know the beginning or end a set of when the movement will have some relaxation sexual training, must not look down upon these training. Especially beginners should be in between each action splayed, relax, progressive training because studies show that it can increase the effect of 203. Actually, each morning, in bed, even if some stretch sport is a few minutes, also be very beneficial.
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