Monthly Archives: September 2015

ABDOMINAL MUSCLES AFTER PREGNANCY

Recently, a couple of times people asked me how to regain abdominal muscles after pregnancy. The problem is not so frequent as everyday questions about fitness and health, so I spent a bit of time to research and write about this topic.

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The separation of these muscles is normal during pregnancy. Muscles and connective tissues are stretched and thinning to adjust your baby. It may take several months after birth while these muscles begin to heal, to be closer to their initial position. For some individuals, this separation can be very significant and visible. It can lead to a weakening of the core and back pain. Condition (diastasis recti) can be significantly improved or cured say so specific static exercises to stabilize the core muscles (stomach and lumbar back).

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First, it is useful to check the degree of separation of muscles. Lying on your back, lift your head and shoulders slightly off the floor and put his fingers into his belly button. If your feet sink into your stomach, you have separation of your rectus abdominis muscle. You can then move the finger above and below the navel to feel different degrees of separation in various fields. Getting to know the degree of separation is useful when you start to exercise to track your progress treatment.

Before we talk about exercise, we need to know. Abdominal exercises such as crunches classic and Plank are counterproductive and can only aggravate things. When this phenomenon separation of the abdominal muscles can be rehabilitated relatively gradual take on the classic sit-ups, but it is important to avoid until you build a stronger core.

One of the first exercises to start after 6 weeks post partum it has been a simple breathing exercise that can help to isolate your core abdominal muscles. Lie on your back, knees bent, lower back is tight to the ground. Place your hand on your stomach and take a deep breath, try to exhale while I push my hand that was on his stomach, giving resistance exhalation with hand. This can work out and a dozen times during the day until you feel you have mastered the technique of execution.

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Start in the same position as the previous exercise. This time, bend your hips toward the chest with the involvement of the abdominal muscles and put pressure lower back to the ground. This is a very subtle movement, which develops core abdominal muscles and pelvic floor.

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These two exercises is very important to work frequently until you feel that abs muscles slowly return to the starting position, then you can gently exercise the other exercises the abdominal muscles. Make sure that you are doing the exercises slowly and in slow motion without sudden movements.

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TRBUŠNI MIŠIĆI NAKON TRUDNOĆE

U poslednje vreme par puta mi je postavljeno pitanje kako da se povrate trbušni mišici nakon trudnoće koji su se usled trudnoće razvdojili. Problem nije tako učestao kao što su svakidašnja pitanja oko fitnesa i zdravlja, tako da sam odvoio malo vremena da istražim i napišem nešto o ovoj temi.

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Razdvajanje ovih mišića je normalno tokom trudnoće. Mišići i vezivna tkiva se istežu i istanjuju kako bi se prilagodili vašoj bebi. To može potrajati nekoliko meseci nakon porođaja dok ovi mišići ne počnu da zarastaju, da se približavaju i vraćaju u početni položaj. Za neke pojedince, ovo razdvajanje može biti veoma značajno I vidljivo. Može dovesti do slabljenja jezgra i bola u leđima. Stanje ( Diastasis Recti ) može biti znatno poboljšano ili tako reći izlečeno specifičnim statičkim vežbama za stabilizaciju mišica CORA ( trbuh I lumbalni deo leđa ).

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Prvo, korisno je da proverite stepen odvajanja mišića. Ležeći na leđima podignite glavu i ramena, malo sa poda, i stavite prste na svoj pupak. Ako vaši prsti tonu u stomak, imate odvajanje svojih rectus abdominis mišića. Nakon toga možete pomerati prste iznad i ispod pupka da bi osetili različite stepene razdvajanja u različitim oblastima. Upoznavanje sa stepenom odvojenosti je korisno kada počinjete vežbe kako bi pratili svoj napredak lečenja.

Pre nego što počnemo da govorimo o vežbama, trebamo znati. Abdominalne vežbe kao što su klasični trbušnjaci I plankovi su kontraproduktivni i mogu da pogoršaju stvari. Kada se ova pojava razdvojenosti trbušnih mišića relativno sanira može se postepeno preći na klasične trbušnjake, ali je bitno da se izbegavaju dok se ne izgradi jače jezgro tj CORE.

Jedna od prvih vežbi za početak, nakon što je 6 nedelja posle porođaja prošlo, je jednostavna vežba disanja koja može pomoći da izolujete svoje osnovne trbušne mišiće. Lezite na leđa, kolena savijena, lumbalni deo leđa je pripijen za tlo. Postavite ruku na stomak i duboko udahnite, pokušajte da izdahnete I pritom gurate svoju ruku koja je na stomaku, dajući otpor izdahu. Ovo možete raditi desetak puta tokom dana, sve dok ne osetite da ste usavršili tehniku izvođenja.

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Drugu vežbu početi sa istim položajem kao u predhodnoj. Ovog put savijate kukove ka grudnom košu uz angažovanje trbušnih mišica I vršite pritisak donjim ledjima ka tlu. Ovo je vrlo suptilan pokret, koji angažuje osnovne stomačne mišiće i mišiće dna karlice.

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Ove dve vežbe je jako bitno raditi učestalo sve dok ne osetite da se trbušni mišići polako vraćaju u početni položaj, a nakon toga možete lagano upražnjavati druge vežbe trbušne muskulature. Pazite da se vežbe rade lagano i usporeno bez naglih pokreta.

TRUTH ABOUT DIET

During many years of experience most of my interlocutors and clients do not know what does diet mean, why is it called that, that does not represent any avoidance or worse taking of food. In the following, we will clear up some misconceptions about diet.

CT5BYX MEDITERRANEAN DIET

Today’s health and fitness industry is based on the promotion of different diets, incredible innovations and inventions (some of them are justified, but most are not). Of course, profit is the most important thing of all these industries. There are basic guidelines that must be followed in order to achieve its objectives, they have been clearly and very simple. Each of their new correction gets a new name and get confuse us, it’s simple.

What is the truth about diet? It is based on:

Energy balance. It essentially represents the most essential thing that you lose or put on pounds. It represents the input of the amount of energy consumed and the amount thereof. It is expressed in calories Kcal. The point is to spend more calories than you consume and you will lose weight. Or enter more calories than you burn to gain weight (muscle mass or fat deposits).

Macronutrient balance. In case you’re not familiar with the term, a macronutrient dictionary defines as “any of the nutrients nutrition which are required in relatively large amounts: proteins, carbohydrates, fats, and minerals such as calcium, zinc, iron, magnesium and phosphorus. The main goal is: We want to get more muscle than fat and want to lose fat, not muscle. Pursuant to the order, we must not look at calories as only calories but also where it comes from. We have to look more at our listing of macronutrient. Increased intake of carbohydrates and fats may be part of a child but not protein intake can result in loss of muscle mass which is not good (there is a weakening of the muscles and a very difficult process to build desired muscle musculature). If you have a diet for losing weight daily protein intake should be from 1 g to 1.2 g per kilogram of body weight (this amount will preserve your muscle mass and also contribute to a sufficient intake of calories).

Choice of food. There is no food that is defined as a food for acquiring and losing weight. You can lose whatever fat you eat as long as regulate the input and maintain a state of negative energy balance. However, there are foods that due to its size, calories and macronutrient promote or not losing or gaining weight. Generally speaking, foods that are good for weight loss are small caloric value of a large volume (fruits, vegetables, whole grains, lean meat). This type of food has a lot of trace elements that are very important to restrict calories. Food that is not suitable for weight loss contains a high caloric value and small volume (candy, bacon, beverages, oil, butter, full-fat dairy products).

This is the point of each diet, it is important to listen to your body, to be moderate, apply the previous rules, allow yourself to occasionally enjoy your favorite foods that are not wished, of course, reward yourself if you followed the rules and achieve your target. Diet will be a lifestyle and not occasionally suddenly losing and regaining weight.

ISTINA O DIJETI

Moje dugogodišnje iskustvo pokazalo je da većina mojih sagovornika i klijenata ne zna šta zapravo znači DIJETA ( zašto se tako zove ), da ne predstavlja nikakvo izbegavanje ili još gore ne uzimanje hrane. U narednom tekstu ćemo razjasniti neke zablude o dijeti.

Današnja health i fitness industrija se zasniva na promovisanju raznih dijeta, neverovatnim inovacijama i pronalascima ( neke su opravdane ali većina nije ) . Naravno dobit je najbitnija stvar svih tih industrija. Postoje osnovne smernice kojih se trebate pridržavati kako bi ostavrili svoje ciljeve, oni su jasno precizirani i veoma prosti. Svako njihovo novo korigovanje dobija neki novi naziv pa se zbunjujemo njihovim novim imenima, jednostavo je.

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Koja je istina o dijeti?

Ona se zasniva na:

Energetskom balansu. On u suštini predstavlja najbitniju stvar da li gubite ili dobijate kilograme. Predstavlja unetu količinu energije i potrošenu količinu iste. Izražava se u kalorijama Kcal. Poenta je da potrošite više kalorija nego što unosite i tako ćete smršati , izgubiti kilograme. Ili unesete više kalorija nego što trošite kako bi dobili na težini ( mišićnoj masi ili masnim naslagama ).

Makronutrient balansu. U slučaju da niste upoznati sa terminom, Rečnik definiše makronutrient kao “bilo koji od hranljivih sastojaka ishrane koji su potrebni u relativno velikim količinama: protein, ugljeni hidrati, masti i minerali kao što su kalcijum, cink, gvožđe, magnezijum i fosfor. Osnovni cilj je: Želimo da dobijemo više mišića nego masti i želimo da izgubimo masti, a ne mišiće. Shodno cilju, ne smemo da posmatramo kaloriju kao samo kaloriju već i odakle ona dolazi. Moramo da pazimo više na naš unos makronutritijenata. Smanjeno uzimanje ugljenih hidrata i masti može biti deo dijete ali ne uzimanje proteina može imati za posledicu gubitak mišićne mase što nikako nije dobro ( dolazi do slabljenja muskulature i veoma teškog procesa do izgradnje željene mišicne muskulature ). Ako ste na režimu dijete za gubljenje kilograma dnevni unos proteina treba da bude od 1g do 1.2 g po kilogramu telesne težine ( ta količina će sačuvati vašu mišićnu masu a ujedno i doprineti i dovoljnom unosu kalorija ).

Izboru hrane. Ne postoji hrana koja se definiše kao hrana za dobijanje i gubljenje težine. Možete gubiti masti šta god jedete dok god regulišete unos i održavate stanje negativnog energetskog balansa. Međutim, postoje namirnice koje zbog svog obima, kalorija i makronutritijenata pospešuju ili ne gubljenju ili dobijanju kilograma. Generalno govoreći namirnice koje su dobre za mršavljenje su male kaloriske vrednosti a velikog obima, volumena ( voće, povrće, celo zrnevlje, belo meso ). Ova vrsta hrane poseduje i puno mikroelemenata koji su jako značajni za restrikciju kalorija. Hrana koja nije pogodna za mršavljenje sadrži visoku kalorisku vrednost i mali volumen ( slatkiši, slanina, pića , ulje, puter, punomasni mlečni proizvodi ).

Ovo je poenta svake dijete, bitno je da slušate vaš organizam, budete umereni, primenite predhodna pravila, dozvolite sebi da povremeno uživate u omiljeni namirnicama koje nisu poželje, naravno nagradite sebe ukoliko ste poštovali zadata pravila i postigli cilj. Dijeta će vam biti stil života a ne povremeno naglo gubljenje i ponovno dobijanja kilograma.

V EUROPEAN FITNESS CONGRESS

U organizaciji Saveza za rekreaciju i fitnes Srbije, 25. septembra 2015. godine, u hotelu Crowne plaza na Novom Beogradu, Vladimira Popovića 10, održaće se V Evropski fitness kongres.

Svi prijavljeni će, uz prisustvo renomiranih gostiju i predavača iz zemlje i inostranstva, moći da saznaju mnoštvo aktuelnosti iz sveta fitnesa.

Za sve učesnike obezbeđen je simultani prevod po najvišim standardima.

Kotizacija po učesniku je 5 000 din. Uplatom kotizacije polaznik stiče pravo na prisustvo svim predavanjima, materijal za učešće na kongresu, ručak, kafu i osveženje tokom pauza, CD sa prezentacijama predavanja, sertifikat o učešću na kongresu.

Prijave i dodatne informacije na telefon +381 11 311 56 48 ili na mejl office@srfs.org.rs.

U prilogu možete videti program kongresa sa dodatnim informacijama: V Европски фитнес конгрес

kalendar_(725)_Evropski fitnes kongres 2015

Organized by the Association for Recreation and Fitness Serbia, 25 September 2015, at the Crowne Plaza in Novi Beograd, Vladimira Popovića 10, will be held V European congress of fitness.

All applicants will, in the presence of renowned guests and speakers from home and abroad, be able to find a multitude of news from the world of fitness.

For all participants simultaneous interpretation is provided by the highest standards.

The fee per participant is 5 000 dinars ( around 45 euro ). By paying the registration fee the student acquires the right to the presence of all sessions, materials for participation in the congress, lunch, coffee and refreshments during breaks, CD with presentations of lectures, a certificate of participation at the congress.

Registration and additional information by phone +381 11 311 56 48 or email office@srfs.org.rs.

Enclosed you can see congress program with additional information: V Европски фитнес конгрес

BLOATING – what you should or shouldn’t eat

We are often in a situation that we feel bloating in the stomach. We wonder what the causes of this and what is best to eat in order to avoid this unpleasant phenomenon. We will give some guidance and suggestions on how to solve this problem.

Apples and water on table with female body on sport attire eating banana at background, shot for diet concept

When we feel bloating often we take any sparkling drink to alleviate this phenomenon, here’s why it’s not good. Carbonated drinks releasing carbon dioxide which makes flatulence even stronger. Also taking salty foods cause water retention in the body. There are many other foods that cause bloating in the stomach but also more importantly, there are foods that make them reduce the sense of full of stomach. Now let’s look at what the foods that encourage or regulate bloating.

what we shouldn’t eat

Milk produce. Cheese, yogurt, ice cream can cause bloating. Almond, coconut or rise take if you are intolerant to lactose (try to avoid soy).

Fruits and Vegetables. Some fruits and vegetables, including apples, pears, bananas, raisins, asparagus, potatoes, cabbage, broccoli and lentils contain complex sugars and starches that are heavily degradable. It is obvious that this is not the food you want to avoid so it’s best to cook these foods to boost their rapid decomposition and digestion in the body, it also reducing the portions.

Beans. It contains sugar oligosaccharide, which is not easily digestible for our body, so that when it reaches the colon, activates the bacteria that causes bloating. Immersion beans proven to reduce the amount of oligosaccharides which does not diminish the nutritional value of the beans.

Chewing gum. When you chew comes to swallowing air, which will cause stomach bloating. It is even worse if you opt for sugarless gum because it often contains sorbitol and xylitol, which is fermented by bacteria in the intestines and cause further bloating.

Fatty foods. Fat slows digestion, prolonging the food fermentation time – makes it longer.

Artificial sweeteners. Artificial sweeteners such as sorbitol are not good for the digestive process. In addition to juices, candies and chewing gums can often be found in low calories food.

Spicy food. It stimulates the release of stomach acid.

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what we should eat

Cranberry is a natural diuretic so it will help in removing excess fluid in the body.

Ginger is one of the most common anti-inflammatories.

Green tea is also responsible for speeding up your metabolism.

Cucumber will reduce swelling and bloating of the stomach.

Whole grains (excluding those that contain gluten) in themselves have a high percentage of fiber.

Apple cider vinegar has a high percentage of minerals and potassium that help in cell clean but also have a role in the breakdown of food.

Coconut water has a high percentage of potassium that will help in expelling sodium from the body, thereby reducing bloating.

Pineapple contains bromelain, an enzyme that accelerates the process of digestion.

NADIMANJE U STOMAKU I OSEĆAJ NADUTOSTI

Često smo u situaciji da osećamo nadimanje u stomaku. Pitamo se koji su uzroci toga i šta je najbolje da jedemo kako bi izbegli ovu neprijatnu pojavu. Daćemo neke smernice i predloge kako da rešite ovaj problem.

Apples and water on table with female body on sport attire eating banana at background, shot for diet concept

Kada osećamo nadimanje često uzimamo neko gazirano piće kako bi ublažili ovu pojavu, evo zašto to nije dobro. Gazirana pića oslobađaju ugljen dioksid što čini nadimanje još jačim. Zatim uzimanje slane hrane uzrokuje zadržavanje vode u telu. Postoje i mnoge druge namirnice koje izazivaju nadimanje u stomaku ali takođe jos važnije postoje namirnice koje čine da se smanji osećaj prepunog stomaka. Sada ćemo pogledati koja je to hrana koja podstiče ili reguliše nadutost.

Namirnice koje podstiču nadimanje

Mlečni proizvodi. Mleko, sir , jogurt , sladoled mogu izazvati nadimanje. Odaberite badem, prirnač ili kokos ukoliko ste intolerantni na laktozu ( probajte da izbegavate soju ).

Voće i Povrće. Neka voća i povrća, uključujući jabuke, kruške, banane, suvo grožđe, asparagus , krompir, kupus, brokoli i sočivo sadrže složene šećere i skrob koji su teško razgradljivi. Očigledno je da ovo nije hrana koju želite da izbegavate tako da je najbolje da kuvate ove namirnice kako bi pospešili njihovu brzu razgradnju i varenje u telu ali ujedno i smanjili porcije.

Pasulj. On sadrži šećer oligosaharid, što nije lako svarljivo za naš organizam, tako da kada dospe u debelo crevo, aktivira se bakterija koja izaziva nadimanje. Potapanje pasulja dokazano smanjuje količinu oligosaharida što ne umanjuje nutritivne vrednosti pasulja.

Žvakaće gume: Kada žvaćes dolazi do gutanja vazduha, što će izazvati nadimanje stomaka. Još je gore ako se odlučite za žvakaću gumu bez šećera zato što ona često sadrži sorbitol i ksilitol, koji se fermentišu od strane bakterija u crevima i izazivaju dodatnu nadutost.

Masna hrana. Mast usporava probavu, produžavajući hrani vreme fermentacije – čini je dužom.

Veštački zaslađivači. Veštački zaslađivači kao što su sorbitol nisu dobri za proces varenja. Pored sokova, bonbona i guma za žvakanje često se mogu naći i u niskokaloričnoj hrani.

Ljuta hrana. Ona stimuliše oslobađanje želudačne kiseline.

Namirnice koje regulišu nadimanje

Brusnica je prirodni diuretik tako da će pomoći u odstranjivanju suvišne tečnosti u telu.

Đumbir jedan od najčešćih anti-inflamatora.

Zeleni čaj je takodje zadužen za ubrzavanje vašeg metabolizma.

Krastavac će smanjiti oticanje i nadimanje stomaka.

Integralne žitarice ( isključujući one koje sadrže gluten ) u sebi imaju veliki procenat vlakna.

Jabukovo sirće ima visok procenat minerala i kalijuma koji pomažu u ćeliskom čišćenju ali imaju ulogu i u razgradnji hrane.

Kokosova voda koja kao i jabukovo sirće zadrži visok procenat kalijuma pomoći će u izbacivanju natrijuma iz organizma čime se smanjuje nadutost.

Ananas sadrži enzim bromelain koji ubrzava proces varenja.

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