To improve the method of your body

The following there are some of the can be practical in the the physical exercise of the small skills in, can help you safety and was highly efficient to view of the state of achieve your goals.

Tip 1: The best way is to persevere

Has been the fitness experts always debate: free weight equipment and free weights in the end which is better? For you, the best effect is the right choice. If you like to challenge their weightlifting equipment, then you should try to choose this way. Nike air max 95  If you do not like the equipment, and the desire to snatch dumbbell, then be bold to try it. No matter experts how to say, select the one you hate and can not adhere to the sport is meaningless.

Tip 2: always pay attention to the opportunity to

During the day, there are countless opportunities to strengthen your body, so we should always focus on getting stronger. Similar to stairs instead of the elevator to the third floor of this simple efforts eventually will have a very significant effect.

Tip 3: “compound” exercise would be more effective

“Compound” exercise than those who exercise time with a muscle or group of muscles quicker result. Yes, maybe your abs make you feel very ashamed, but you only try to exercise in the abdominal flexion machine without total body workout. NIKE AIR MAX 2012 So, always bear in mind, the group of muscles at the same time exercise workout faster shaping a healthy body – which we all desire, is not it?

Tip 4: rest and exercise is as important as

Make sure your attention and allowed to rest and recovery time. Many people believe that strenuous exercise feels comfortable, and can rapidly build muscle, then a smart way is exercise more as long as possible. Caused by the movement of the muscle fibers to destroy the injury, muscle begins to form, because it is in the process of recovery will gradually grow more muscular. If there is no recovery time, your muscles will not increase and enhance.

Tip 5: You’re not going to turn into you

If you muscle relaxation and overweight – in other words, is very dissatisfied with the status quo of your body – Keep in mind that you are not going to turn into this. In other words, the lack of patience is a very serious mistake. After years of neglect and carelessness physical problems, which take some time to fix up.

 

How to increase bone mineral density in elderly

 

The elderly osteoporosis is very common, how to prevent osteoporosis?

Low bone density, prone to bone pain, leg numbness symptoms occur with increasing age, affecting the quality of life. Easy to merge because of osteoporosis, osteoporotic fractures, the most likely location of the high incidence of lumbar spine, forearm.

Increase bone density first need to determine the patient’s status – go to the hospital to do regular bone density examination. But also a clear primary or secondary osteoporosis divided into two categories, one is a type of osteoporosis in postmenopausal women patients, there is a class of idiopathic osteoporosis , such as bone density increases with age due to decline.

Weekdays to increase physical exercise, walking, walking, sunshine, etc., can promote the absorption of calcium. If the symptoms of bone pain, lumbar spine, forearm fractures occur simultaneously, need to add some include to inhibit osteoclast drug promote drug deposition of calcium, and these need to go to the hospital for diagnosis and treatment of osteoporosis specialist.

If you already have a clear osteoporosis, you need to strengthen self-protection, and pay attention to the prevention of falls.

What kind of people running vulnerable to injuries

  Running is a comprehensive exercise movement, running is a very easy sport, but, because running is too easy, people tend to ignore her risk.. In fact, some people running that require special attention:

1, overestimate their own ability, people do not pay attention to rest in training.

    Once fatigue signal, you must stop the execution plan, mandatory rest.

2, wear protective poor shoes, often on the road or even cement and other hard road running man.

    Runners willing to invest for a good shoes to protect the feet is a must.

3, do not pay attention to warm-up, or lack of warm-up.

    The warm-up is running an integral part of, especially during warm-up before the speed drills longer need to be more patient.

4, often run the same distance.

    This is also a kind of invisible, vulnerable training methods, but also need to quickly change the speed and distance.

5, lack of warm-up and started quickly.

    Started very slow distance running can not warm-up directly, but before the activities of the joints of the body link can not be omitted.

6, there is no warm-up before direct substantial, long-stretched.

    Just before the warm-up activities in the neck, shoulders, waist, knee, ankle and other joints on it, direct tensile easy to pull a muscle.

7, often running at the same speed or the same way.

    This is a kind of invisible, vulnerable training, and quickly change the pace and manner.

8, the weekly rest day too little.

    Amateur runners 2-3 days of rest per week is still very necessary.

9, the older people still excessive pursuit of results.

    No pursuit, no progress and have fun, but you must have the right sense of proportion.

10, knowing that the body has a small wound, still training and competition.

    Minor injuries big raise is needed, otherwise it can easily become a big wound.

11, each time training the people who will make every effort.

    Go all out once a month, twice a week in the strength of a strong intensity, may be more appropriate.

12, wearing inappropriate shoes.

    Shoes, there are three: control, stability and shock absorbers, respectively, for varus and valgus.

13. weeks a sudden increase in the amount of running a lot of people.

    should not exceed 10%, once the immediate passive rest, to avoid the emergence of more fatigue or danger signals.

14. consecutive weekly run new high.

   first week of not more than 10%, 3 to 4 weeks arrangement a drop amount.

15, personal record high, is not timely rest.

    Do not just happy to know how to rest truly understand training.

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