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BENEFITS OF SWIMMING
Since hotter and boiling days is coming, cardio exercise (running, cycling …) is not recommended when temperatures are high. We have to choose the time when to run, morning or evening, when temperatures are suitable. There is a cardio workout that is very suitable for the high temperature, you can practice all day, and it is very topical for the summer holidays, it is SWIMMING. In this article, we’ll clear up some little things about swimming, and also how you can lose weight and sculpt your body by swimming.
First to say that swimming, in the judgment of experts and the research, falls into one of the most difficult sports, next to the MMA, Rowing, Rugby and others. Swimming is an activity where it consumes approximately twice as many calories than other activities. Depending on the style and intensity of swimming style consumption ranges from 8 to 15 kcal per minute. Swimming engage the entire musculature, and all parts of the body (arms, legs, abdominal wall, CORE, back, shoulder), and also overcomes the resistance of the water. Time and strengthen the muscles of the shoulder and back especially for Butterfly style.
Losing weight and shaping the body for swimming occurs cyclically and gradually. By strengthening muscles, increasing the consumption of calories to activity itself and through an accelerated metabolism and greater calorie consumption through a stronger muscle, leads to consequences that calories are consumed rapidly, reducing the pounds, fat removed and the whole body shapes. Swimming style, intensity and duration of activity also is affects. Butterfly style is certainly the most challenging but also the most effective in strengthening the body, while the style Breaststroke requires less power but can longer be practiced which will in time result in higher consumption of calories. Natural free and backstroke swimming stile are very effective and recommended.
How to Swim. If you are a beginner you should start slowly and gradually. That means 30 seconds of swimming and 30 seconds of rest. Increase the active phase and reduce the break until you reach that you can swim for 40 minutes without stopping. Once you reach this level of swimming for 30 to 40 minutes 4 to 5 times a week. Another important thing is breathing, which must be in line with the movements and swimming techniques that will facilitate propulsion – slipping through the water. The third thing is proper and essential nutrients rich diet in order to have enough power for the activity and enough material for recovery. And of course the definition of weight loss: burn more calories than you consume.
Swimming is mostly harder than other fitness activities. In about 60 minutes of swimming, you can spend from 800 to 1000 kcal, depending on your weight and exertion. The good side of swimming is to increase endurance and stamina. You will not believe how much better user you when you go to run or indulge in an activity on land. On summer you can swim whenever you want, all day, on all water surfaces with conditions, and a very important thing without sweating and dehydration of the body.
Swimming has another advantage in strengthening the CORE muscles, especially in the injury and recovery, because water favors the relief of the body and certain parts. Special boast swimming, from my personal experience, especially with the style Breaststroke recovering from shoulder injury, dislocation of the shoulder joint and torn leagues. On skiing I had serious shoulder injury dislocations and fully stretched ligaments, after only two months breaststroke swimming stile on the bench press I raised the weight of 100 Kg.
As a longtime member of the rescue service and lifeguard team at one of most dangerous beach on the Danube in Novi Sad – Serbia, and the beach during the EXIT Festival, can boast a good experience and a good knowledge gained through training and experts from whom I had the opportunity to learn. And also Swimming was one of the most favorite exam to me, at the Faculty of Sport and Physical Education.
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NECK PAIN
Neck pain is a common occurrence these days. Long sitting on the computer, a desk, behind the wheel is the common causes of this problem. In this article we will explain this phenomen and try to help in the elimination of the same.
Pain in the cervical spine may spread to one or both shoulders, shoulder blades or the front of the chest, and neck stiffness were monitored and limited motion of the cervical spine. If the pain from the door wider to one side of the head, there may be visual disturbances, noise or tinnitus, balance disorders, dizziness, nausea and vomiting. Pain can be spread in one or both arms, and fingers can occur numbness in the fingers and arms along, decreased or increased sensitivity of the skin and loss of strength in his hand.
Neck pain can be caused by:
Straining muscles. Overuse of the neck muscles, such as driving too many hours hunched over the wheel, sitting in an irregular situation often causes pain in the neck area. Even minor things like reading in bed or sleeping in the sitting position can overburden your neck muscles. Damaged joints. Just like all the other joints in your body, and neck joints tend to be subjected to abrasion in accordance with age, which can lead to osteoarthritis in the neck. Nerve compression. A herniated disc or bone marrow in the cervical vertebrae can cause pressure on the nerves of the spinal cord injury. Injuries. Auto collisions and accidents often result whiplash and neck injuries, which occur when the head is going backwards flick moves rapidly forward, it is stretching the soft tissues of the neck beyond their borders. Diseases. Neck pain can sometimes be caused by a disease, such as rheumatoid arthritis, meningitis or cancer.
Prevention and Exercise:
In the chronic phase, when reducing the intensity of pain and the spine becomes more mobile, applied for easing pain and spasms physical therapy, massage, electrotherapy and stretching. Physical therapy includes warm compresses, therapeutic ultrasound that serve as an introduction to kinesitherapy (movement therapy, medical gymnastics). Stretching, isometric exercises to strengthen the muscles, relieving exercises and posture exercises. It is important to emphasize the importance of medical gymnastics in the restoration and / or maintenance of the function of the cervical spine.
The exercises used in strengthening the neck muscles are generally static or mild and slow dynamic exercise. They should be run 3 times a week for 20 minutes.
Lightweight door rotation in all directions with a slight stretch. Around 12 rotation each side or 12 move up and down, left or right, slowly.
Pressure with hand in the opposite side of the carriage and the strengthening of the neck muscles with static contractions. Try to hold in position for couple of second and then change the side.
Strengthening Trapezius dorsal and cervical muscles, which is very important for proper posture and maintain the head in the proper position in the effort. The exercise is performed from a starting position with hands outstretched and pulling this towards the chin with a mandatory deflections elbows above shoulder level. Make sure that rod with a weight not too heavy. From 10 to 15 repetitions 3 to 4 sets.
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SIDE ABS – EXTERNAL ABDOMINAL OBLIQUE
Talking and listening to the experiences and impressions of others I have concluded that everyone has a favorite muscle group, that I’d like to put that muscle is most pronounced. The vast majority asks me and is interested in the side crunches – EXTERNAL oblique abdominal muscles. We will explain the anatomy of these muscles, exercises to strengthen it and a couple of tricks in order to be more pronounced.
The external oblique muscle is located on the side and front parts of the abdomen. For most people, is not visible due to the subcutaneous adipose tissue and small size of muscle. Today people make mistakes because they devote more attention to strengthening the central abdominal wall with no or very little commitment on the side of the abdominal wall. The weak side muscles of the abdominal wall leading to deformities of the spine, curves back, pain in the lumbar region and imbalance of the entire muscular musculature. These muscles are very important, and many of those who engaged in their sport have frequent rotation of troops in relation to the lower body (tennis, judo …).
There are exercises without load and with load side abs to strengthen muscles. Exercises without load are designed for beginners and later when the muscles can be strengthened to switch to resistance exercises. Here are a few suggestions:
- Bicycle Crunches
Observe full rotation of troops, in addition to going to the left elbow right knee and touch it, and vice versa with the deflections of the hull and legs, hands are crossed at the back. 2 sets of 12-20 repetitions each side.
- Side Plank
Enduring the side plank position. A tight the whole musculature, the focus is on the abdomen, lower back, legs stretched. 2 sets each side of 10-30 seconds.
- Russian twist (with and without the ball)
Hull and feet were lifted off relying on the buttock with his hands crossed on his chest. The rotation of troops on both sides along the touching surfaces with crossed hands (ie the ball). 2 series 10-20 rotation in each direction.
- Standing dumbbell side bends
With weight in one hand and another hand behind the nape, drawing freehand – elbow down and forced opening of this without bending the arms. 2 sets of 10-20 repetitions each side.
- Cable lift
With one hand grasping for the lower cable with the use of opposing lateral muscles make tilt in the opposite direction. 3 sets each side, 10-20 repetitions.
- Hanging oblique raise
Hang out on the shaft, deflections banded or straight legs toward the trunk of one and half way across, focus on fixed hull. 3 sets of each party, 8-15 reps.
- Russian twist with barbell / standing Russian twist
Rotating troops standing with the bar at one end fixed to the floor. Rotating in one or another side, arms extended with a grip at one end rods, rotation of troops from lowering the end of the rod to the hook and return the other way, slightly bending arms at the elbows, knees slightly bent during the rotation with a vertical rise opposite the heel of the hand rotation. 3 sets of 10-20 repetitions to each side.
The lateral abdominal muscles do not need to train every day, it is sufficient to 2-3 times a week, do 3-4 exercises. Like any other muscle and the external oblique muscle side next to the appropriate forms of exercises and increases sufficient intake of proteins that are the building component of muscle. Another important thing is the diet that is the removal of fat to muscle was as pronounced. In addition to diet and proper nutrition is necessary and appropriate cardio (running, cycling, rowing) at least 20 minutes to cause decomposition of fat deposits and fat burning.
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