Right Livelihood beginner in bodybuilding

Bodybuilding - in Russian "telostroitelstvo" - a science of building new reliefs of his body. It is a system that requires a special austerity implementation and compliance regimes.

The most important thing - something that in any case it is impossible to do: run to the gym, so that from morning till night to pump the muscles of the whole body, seeking only their breaks without subsequent recovery, as well as taking stimulants, protein supplements in unlimited quantities.

Right Livelihood newcomer - the basic law for the subsequent successful acquisition of a handsome muscular relief healthy way. By properly life is meant, firstly, a training mode, secondly, diet, which is largely responsible for the gradual increase in muscle mass.

Diet

Diet at the beginning of the way bodybuilding is not necessary to change too drastically to avoid significant disruptions in the work of many body systems. Change of power should take place gradually over several weeks. First, clean the body, release it from toxins, stop using it unnecessary chemicals in the form of smoked, pickles, fizzy drinks. In the same group get fried, flour, sweet, that interfere with the normal functioning of the digestive system, distracting him from building muscle mass.

Balance the amount of proteins, fats and carbohydrates. Fat (20%) should preferably be of vegetable origin (vegetable oils and nuts), butter can be quite a bit. Carbohydrates - a utility that will not be deposited in fat, and will cover the energy needs of the body (durum pasta, cereals, baked potatoes, vegetables and unsweetened fruit). Most important, of course - proteins that are known are building blocks for muscle fibers. We must lean on seafood, meat, fish, poultry, low-fat varieties, focus on legumes. There are better more often, reducing the portions are not starving, but not overeating - you want to build muscle, not fat mass.

For beginners in bodybuilding that the admission of concentrated protein in the form of dietary supplements. It will only be possible in 3-6 months in the amount of which depends on the goals of the trainees. But healthy and balanced vitamin and mineral complexes - please observing clear dosage.

Training

Strength training - that's due to what the body has expressed relief. Training at the outset should be intense, but not exhausting. Between training the same muscle group should go through a couple of days in order to enable them to recover and re-take the benefit of the load. Two or three sets of 10-15 repetitions and with a barbell, dumbbells and independent work (sit-ups, twisting) - the norm for the beginner.

You can not train for two days, it is better to allocate themselves three days in the week and a day to load the muscles, but if after a regular workout feel pain, it can only continue when the muscle is fully recovered. Otherwise, if the swing through the power and pain, you only further compromise the integrity of the fibers, but they do not escalate. It makes more sense to do even more rare load on the same group. For example, if you let us down in the press, it is best to load it next time on Friday, and on Wednesday to pay attention to other groups. Small muscles even after heavy loads can not disturb, but it should not be misleading - in any working muscles need time to recover. Simply put - the process of training - this is the moment when the muscles are destroyed, while proper nutrition Proper nutrition - the basic precepts of healthy food   and time to rest helps them to repair damage, thus increasing the weight.

Catching up bodybuilding as well as any other activity, which is aimed at improving the body, a person must be aimed at long-term results, and thus his actions must be uneven. The body does not make a non-systematic approach, sudden, abrupt movements in respect of themselves and those who suddenly want to become powerful, strong, beautiful and relief in the short term it can pay back soreness and lack of positive results at all. So if you have chosen for themselves a way of gaining beauty of the body, then be prepared for a slow, consistent work with the muscles and all the legends about self-harm, followed by sprouting mountains muscles for a couple of months, leave collections of mythological stories.

Eugene Zhirkina

How is the water aerobics classes for pregnant women

Occupation is constructed in accordance with the individual characteristics of the woman, her pregnancy period and the recommendations of obstetrician-gynecologist of female consultation. If the first and second trimester (first 24 weeks) pregnant women swim vigorously enough (of course, if conditions allow), then in the third trimester it is recommended to slow swimming and emphasis on performance of breathing exercises.

Classes usually last between 40 minutes to an hour. Women are first warmed up (warm-up), swimming in the free and the most optimal mode for itself, then under coach doing exercise Myths about exercise: do not believe   in water, using a special tool (while strengthening individual muscle groups), breathing exercises and stretching exercises Stretching exercises - Be careful .

What to consider when doing water aerobics

While water aerobics classes, pregnant women should adhere to the following general recommendations:

• Any exercise should be increased gradually, so that the exercise is a pleasant burst of energy, not their decline;
• exercise should be constant, at first once a week, after some time (when the body adapts) - two times a week;
• If for some reason the woman felt uncomfortable being in the water, you should immediately get out of the pool; you need to swim only when a woman feels good;
• You can not swim immediately after a meal and eat immediately after.

Water aerobics allows a woman to perfectly transfer the state of pregnancy, prepare your body for childbirth and restore it after birth.

Hatha Yoga

Hatha yoga - is a popular form of yoga, which found many followers in Western countries, especially the United States. When we talk about hatha yoga, we mean the exercise or yoga asanas. Hatha yoga focuses on the practice of postures and breath control to activate the subtle energy channels. Hatha yoga - is the best choice for those who are just beginning to learn yoga. She prepares and trains the body to consciousness could practice meditation without interference Meditation - treats the body and the spirit . Pranayama is required for development practitioners breathing techniques. If a man can control the breath, then he will be able to master the art and mind control. With pranayama can control the flow of air. A special breathing technique, according to which the need to breathe each nostril in turn, establishes a balance between the hemispheres of the brain.

Hatha Yoga opens the energy channels, allowing the spiritual energy to flow freely. Some postures are used to drive the massage and tone the internal organs that contributes to the prevention and treatment of diseases, such as diabetes, arthritis Arthritis - a variety of forms and complications , Hypertension. Breathing exercises also help patients with asthma and bronchitis. Hatha yoga today - a set of exercises that affect the physical body, but not in mind or spirit. The complex includes a retention yoga poses and thus causes the body to tone via isometric exercise.

Kundalini yoga

Kundalini - is a hidden spiritual energy of man .  Kundalini in its passive form is represented in the form of a snake curled up in the first chakra at the base of the spine - in the Muladhara chakra, or base chakra reference .  When striving for the development of Kundalini Yoga starts to activate the Kundalini energy by using different types of pranayama, the entire internal system is updated .  The main goal of Kundalini Yoga - a stimulation of the energy of spiritual life at the base of the spinal column (it is called Kundalini) that this energy could easily climb up from the lower centers of the human being to the spiritual centers in the head, which is known and grasped the highest state consciousness .  Kundalini Yoga can be learned by using the practice of asanas and pranayama, and with the help of concentration and awareness, and training in the practice of guru yoga .  Some can achieve this by practicing only the basic principles of hatha yoga, but in most cases, a combination of different methods .

Tantra Yoga

The word "tantra" means "expansion." Tantra focuses on the dynamic aspect of the Divine Consciousness, which is called "Shakti" or "Cosmic Mother." The purpose of Tantra Yoga is to expand awareness in all states of consciousness - during wakefulness, during dreams Dreams: how to understand our dreams   and in dreamless sleep. Although some imaginary teachers misinterpret the symbolism of Tantra Yoga, presenting it as the direction of the sexual practices of men and women, the true goal of tantra yoga is different. Its goal - awakening and harmonization of male and female in each person that was able to realize the spirit of the whole universe as an expression of the Cosmic Mother.

Ashtanga Yoga

Ashtanga yoga is the purification of mind by overcoming the path of the eight steps required Patanyali in Yoga Sutras, which were one of the first forms of yoga. This technique consists in synchronizing the breath with a series of sequential poses in the process of developing a strong internal heat and abundant perspiration that cleanses the muscles and organs. The result is an improvement in blood circulation, ease the body a burst of energy and peace of mind. Here are the constituent elements of Ashtanga Yoga:

• Vinyasa means "breathing exercise-propulsion system." The purpose of vinyasa is for internal cleansing of the body and the soul.
• Tristan - a union of the three conditions of concentration and exercises (postures, breathing techniques, fixing eyes).

Yoga - a complete system of physical, mental, social and spiritual development, which remains relevant in today's world. Over the years, yoga has penetrated into various corners of the planet, where it learned self-control and balance have been adapted to almost all religions and cultures. More than the usual system of fitness, yoga has become a way of life for many people.

Bikram Yoga

Bikram Yoga - recently emerged the practice of yoga, Bikram Choudhary proposed. It includes a series of transitions from pose to pose, performed in a room where the temperature is maintained at 33-38 degrees Celsius. The session consists of yoga exercises in a standing position, tilted back, leaning forward and twisting postures. The high temperature in the room makes the practitioner's body more flexible and eliminates the risk of damage. Also supports the temperature promotes the release of sweat, with which the body of toxins. Bikram Yoga is aimed at strengthening the muscles, joints and ligaments, as well as the improvement of the internal organs. It is known that a science-based heating reduces stress How to beat stress? Create an oasis   and improves blood circulation. Other positive effects include reduced weight and improved muscle tone.