Dumbbells - a relatively new kind of accessories for aqua aerobics Water aerobics: Lose Weight with pleasure Which is already actively used by many groups dealing with instructor, as well as those who prefer to deal with yourself.

Varieties

Dumbbells for water aerobics are available a wide variety of shapes and sizes. Most of them are made of natural floating materials such as cork. Very common dumbbell foam. Their main characteristics - not the weight, but how much they increase the resistance of the water. Some models have removable foam discs, allowing the force of resistance to change as needed. These weights are usually cost less ordinary, and sold in all the major sports shops.

Exercises

You can do in the pool almost all the same exercises as on land. For example: stand up, legs spread shoulder width apart and lower your arms down with dumbbells. Then, alternately or simultaneously raise your hands, bending your elbows and shoulders almost touching the dumbbells.

Stand in that part of the basin, where the water depth of your shoulders. Feet shoulder width apart, hands with dumbbells are extended along the body. At the same time your arms to the sides and raise them to shoulder level. Dip your hands. Repeat the exercise 10-15 times, and as soon as possible. In general, any exercise in water with dumbbells should be done quickly, as the speed depends on the load level.

Effectiveness

The pressure of the body weight on the joints during aerobics reduced by 90%. Exercises with resistance (which include exercises with dumbbells for aqua aerobics) in water are more effective than on land, and virtually harmless. To make your workout even more secure, be sure to start them with a five-minute warm-up. During these five minutes, run, squat, stretch, do the whole body tilts in all directions, swings his arms and legs.

References

To get a full load, alternate exercises with dumbbells with only aerobic exercise - jogging, walking in the water, or swimming. Very useful for strengthening the muscles, and to improve coordination dance elements, which often include a program of aerobic exercise.

Bodybuilding - a sport in which the main goal is muscle gain, the development of all muscles of the human body and the creation of ideal proportions. That assessment of these indicators exhibit during competitions in different weight categories.

How is the body in bodybuilding

The basis of bodybuilding exercise is Myths about exercise: do not believe   and a special diet. In order to build muscle, consisting of a protein, it is necessary to get as much protein intake. This is lean meat, low-fat sea fish, dairy products, eggs, nuts, buckwheat. In the body, these proteins are first decomposed into its components - amino acids, and then are built body's own proteins, including muscle cells. Of particular importance is animal protein, because in it contains a complete set of essential amino acids.

However, an increased amount of dietary protein - a high burden on the liver and kidneys as well as proteins are degraded to release Discharges in women when there is cause for concern   toxic substances. Especially dangerous in this situation, the deficit in food carbohydrates, which are the source of energy. If enough carbohydrates, the body begins to get energy of proteins, which is accompanied by the release of large amounts of toxic products.

Therefore, muscle building and using a large amount of protein foods is recommended to drink more fluids that are washed to the body of toxins.

Fluid from the body very rapidly excreted athletes during training, but with the fluid and salts are usually derived. First of all, it is the sodium, potassium and magnesium. And if there is a lack of sodium immediately, the lack of potassium affects instantaneously in muscle weakness, lethargy and decreased performance, since it is the main intracellular potassium, a mineral that maintains osmotic pressure in cells. With its lack suffering and the heart muscle (myocardium), which leads to some athletes for heart rhythm disturbances. Lack of minerals promotes susceptibility to seizures.

Very important for the organism magnesium - it is involved in the metabolism of carbohydrates and delivers energy to the cells. In addition, magnesium is involved in a variety of enzymatic processes, including the process of protein metabolism.

For what is used in bodybuilding asparkam

Asparkam - a complex drug, which is composed of potassium aspartate and magnesium aspartate. Potassium is necessary for proper metabolism Metabolism: The basis of life of all living things   in muscle cells, including maintaining them in the normal osmotic pressure. This is achieved by means of so-called sodium-potassium pump, when potassium is mostly intracellular and sodium - from the outside, in the extracellular space. But potassium-sodium pump will not work without enough energy, which is supplied to the cells in magnesium.

Aspartate helps to transport potassium and magnesium in the cells, so it also needs the body of an athlete.

Asparkam athletes during training reduces fatigue, increases efficiency, and this in turn increases the muscle mass. It helps build muscle mass magnesium - it is involved in the metabolism of proteins and delivers energy to this process.

In some cases, athletes, bodybuilders, weight reduction is required. This is necessary if the weight is increased due to the accumulation of excess fat in the body or a large amount of liquid. When excess fat helps a combination of enhanced protein nutrition with an active workout. But in order to prevent intoxication, you need to drink plenty of fluids, and with it the output of potassium and magnesium. Therefore, the weight loss during training applies asparkam.

If the cause of weight gain is the delay in the body fluids and swelling, it is used in combination with a diuretic asparkamom Asparkam - helps with heart disease . This combination prevents loss of minerals by the body and related complications.

How to apply asparkam when bodybuilding

The increased amount of potassium (hyperkalemia) and magnesium (gipermagniemiya) when taking tablets asparkama occur rarely. This side effect is characteristic mainly for parenteral (injection) administration asparkama.

Asparkam used during training athletes, bodybuilders, but for its intended purpose sports doctor.

Galina Romanenko