Category Archives: FITNESS
YOU TUBE TRAINERS
Yes, just as You Tube Coaches, maybe you have not heard, or may I only call them like this, but the point is: USING FUNNY AND INTERESTING EXERCISE FROM VIDEO CLIPS. What is behind this, this is what people don’t know, semesters and months and years learning through anatomy, physiology, anthropomotorics, biomechanics, kinetic and others exams. That’s what we will talk about in this article.
I have a view that any form of exercise is useful, instead of non exercising. But it is very important: when, how, how much and what should be practiced. This is precisely the task of every quality coaches. We have a lot of exercises and video clips on the proposal. They challenge you to try on the client. This is a big mistake because not everything for everyone. Easy come unrecoverable error. The progress and the advancement of the client depends on the type of exercise, workload, performance techniques, the number of repetitions, rest, nutrition … Modification of the exercise, from the lightest to the heaviest embodiment is very important. The duration, speed of execution in flexion and extension, breathing, pauses between performance and many other characteristics are taught for years and come with experience. Everything has the way, place and moment when it’s need to be applied.
We come to the part, what is your reason to started workout 4 REASONS WHY PEOPLE DECIDE OR MOTIVATE TO GO TO THE FITNESS CENTER. In the case, any monotonous and boring training is not interesting for anyone, so we are always looking for inspiration on the Internet. Or can come to saturation in practice. Then you have to keep in mind your goal and stick to it, you will be motivated to continue. The result is a long and arduous path, that in any case waiting you in your life, in family, in career or in the training process.
Far from it, you do not need to avoid trends and innovations, but it is necessary to think before and analyze, what it brings and how it affects on your clients, for whom you are responsible. It all starts with basic exercises and movements, and later they modified and supplemented in accordance with the time and the fitness level. Be the creator of your own training and complex of exercise. For each exercise, think well and give the most important answers: what we aim of this exercise and what is affect on the body.
Progress, Stagnation and Overtraining – we have already written and can be recalled at this link OVERTRAINING OR PROGRESS
Tactics training and several months of cycles, which is required to achieve results, both in professional sports also applied to recreational, and plays a very important role. Timely action on the organism, training, rest, recovery, nutrition … must be planned and implemented on time. Only in this way leads to real and lasting results.
Be wise and patient and the results will come!
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YOU TUBE TRENERI
Da, baš tako You Tube Treneri, možda niste čuli ili niste imali prilike, možda sam ja to izmislio, ali poenta je sledeca: SKIDANJE VEŽBI SA VIDEO KLIPOVA ZATO ŠTO SU ZANIMLJIVE I INTERESANTNE. A šta zapravo stoji iza toga, to je ono što se ne zna, a semestrima i mesecima i godinama se uči kroz anataomiju, fiziologiju, antropomotoriku, biomehaniku, kineziterapiju i da ne nabrajam više. Eto upravo o tome ćemo pričati u ovom tekstu.
Imam stav da je bilo kakav oblik vežbanja korisniji, nego ne vezbati i biti statičan. Ali je jako bitno: KAD, KAKO, KOLIKO I ŠTA treba vežbati. Upravo to je zadatak svakog kvalitetnog trenera. Imamo puno vežbi i predloga na video klipovima. Oni su izazov da se isprobaju na klijentu. To je velika greška jer nije sve za svakoga. Lako dođe do nepopravljive greške.
Progres ili napredak kod klijenta zavise od vrste vežbe, opterećenja, tehnike izvođenja, broja ponavljanja, odmora, ishrane… Modifikacija vežbe, od najlakšeg ka najtežem načinu izvođenja jako je bitna. Vreme trajanja, brzina izvođenja u fleksiji i ekstenziji, način disanja, pauza između izvođenja i još mnogo drugih karakteristika se uče godinama i dolaze sa iskustvom. Sve ima svoj način, mesto i trenutak kada se primenjuje.
Dolazimo do onog dela, zašto ste počeli da trenirate 4 RAZLOGA ZAŠTO SE LJUDI ODLUČUJU DA KRENU U FITNES CENTAR. U savkom slučaju monoton i dosadan trening nikom nije interesantan, zato stalno tražite inspiraciju na internetu. Ili dođe do onog prezasićenja (plato) u vežbanju. Tada treba imati na umu vaš cilj i držati se toga, on vas treba motivisati da nastavite dalje. Rezultat je dug i mukotrpan put koji vas u svakom slučaju čeka u životu, bilo da je porodica, karijera ili eto trening u pitanju.
Daleko od toga da ne treba pratiti trendove i inovacije, ali je potrebno da se pre toga zamislite i dobro izanalizirate, šta to donosi i kako utiče na vašeg klijenta, za koga ste vi odgovorni. Sve počinje sa osnovnim vežbama i pokretima, kasnije se one modifikuju i nadopunjuju u skladu sa trenutkom i stepenom utreniranosti. Budite kreatori svog treninga i kompleksa vežbi. Za svaku vezbu dobro promislite i dajte najbitnije odgovore: ŠTA MI JE CILJ OVE VEŽBE i NA KOJI NAČIN UTIČE NA ORGANIZAM.
Napredak, Stagnacija i Pretreniranost – o ovome smo već pisali i možete se podsetiti na ovom linku Pretreniranost ili Napredak
Taktika treniranja i višemesečnog ciklusa, koji je potreban da se postignu rezultati, kako u profesionalnom sportu isto tako se primenjuje kod rekreativaca i igra veoma bitnu ulogu. Pravovremeno delovanje na organizam, trening, odmor, oporavak, ishrana… mora biti isplanirana i na vreme primenjena. Samo tako se dolazi do pravih i dugotrajnih rezultata.
Samo pametno i strpljivo i rezultati su zagarantovani!
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RUNNING IN THE COLD
Its various doubts about running in cold weather, useful or not, its healthy or unhealthy. In this article we give you some tips on how to prepare for running in cold and what happens to your organism in this weather conditions.
There are people who are more enjoyable to run out- than in indoor fitness centers on conveyor belts. That’s understandable, because just running in nature is interesting and gives a different feeling than running indoors. The important thing is to prepare well for the external conditions and know what negative consequences may be reflected in your body.
Cold air causes tightness in the chest and airways, because the blood vessels constrict under the influence of cold air. Running will stimulate blood circulation, blood vessels begin to expand and you’ll be warmer. Another phenomenon when running at low temperatures is the loss given liquid, perhaps even more than in the summer months. The body is covered with a thicker layer of clothing and sweating also lose fluid and seamlessly via exhalation of warm and humid air.
Useful tips that will help you to save and easily submit low temperatures when running:
Footwear for running. Wear footwear that will keep the heat on the feet but also ensure that the feet and legs dry. It also refers to socks that will keep the heat at the same time there will be wet from sweating feet.
Clothing for jogging. Would you want to be warmly but without sweating too much. The rule is to dress as if it were 20 degrees warmer outside compared to the current temperature. Then they need to wear layered fabric, which has a zipper at the neck and armpits, to be able to make ventilation in case of raising body temperature and sweating. It is necessary to wear a hat and gloves because the greatest loss of heat through the head and over his hand. At temperatures below 10 degrees C it is necessary to wear a jacket windbreaker through several layers of fabric and at lower temperatures scarf over his mouth so as not to directly breathe in the cold air.
Visibility. Wear light and fluorescent clothing, and in the case of twilight or darkness feel free to bring something to light, especially if you run in the dark field or road where traffic is common.
Warming up before running. Before running out, heat in the apartment jumping rope or running up and down stairs. Warming up should be enough to prevent sweating before going out in the cold. It is said that, its not so cold as you have enough heated.
Forget speed. Experienced experts say it’s more important to keep fit and keep mileage than speed up and get more kilometers. If the air is very cold you are looking for a field that has multiple regions, at an altitude of 300m and a higher temperature can be up to several degrees be higher. Share your running two times a day, it is better than a long time, where you are more exposed to low temperature.
Quick change of clothes. Your temperature of warm body declines sharply as soon as you stop running. To avoid side effects, such as fever, change as fast as you can. Especially females need to change the bra as soon as possible. Change the cap, place a dry to a wet head. If you’re away from home or returning the car, stop at the nearest place to change clothes and be sure to take a hot drink.
In case of rainy weather, crucial that your feet stay dry. Some experienced runners wrap their feet with socks in a plastic bag and then putting on their shoes. Bag keep feet dry even if you run around the ponds. Good advice if you need to overnight to dry your shoes, put crumpled papers in shoes and leave to rest, the paper will extract moisture from shoes.
These are tips and tricks of top runners, who have had enough experience and time to find the right way to enjoy running through the cold conditions and thereby do not bring your body into a health-threatening situation.
health & fitness 