Consultant - Irina Schumacher, fitness trainer
All around people are talking about the benefits of exercise. But few people remember the importance of precautionary measures in fitness classes. It is generally accepted that the sport by definition can not hurt.
But not every coach, even in well-proven fitness club tells his players about the intricacies of technology to perform complex exercises. Not to mention the fact that any, even the most uncomplicated exercise regularly if it is wrong, not only be useless, but can cause injury and even serious health problems!
Take care of your back!
Few of the fitness enthusiast pays due attention to strengthening the muscles of the back, as a result of the spine turns into a kind of Achilles' heel. And while it's not a reason to abandon the sport, wrong doing, for example, the same leg raises from the supine position (to strengthen the lower press), you can easily injure your lower back!
The fact is that most women back muscles are weak and not able to keep your lower back pressed to the floor - as required by the technique of this exercise. As a result of the back undergoes strong load and thus possible injuries and sprains.
Exit: strengthen the muscles of the back and do exactly the amount of exercise and with the amplitude at which you are able to keep your lower back pressed to the floor. "Pumps a" press should be using other, less traumatic exercise.
Earn back injury can be, doing step aerobics if bend at the waist, especially on uphill leg.
Intensive classes in belly dance are also fraught with spinal cord injuries.
Spine is experiencing a heavy load with regular long jogging - if he sags. Therefore it is useful to alternate running, such as cycling.
Joints: learn to feel
When doing so popular sports such as running, tennis, Taipei. cycling, step aerobics, and others. (paired with a high-intensity shock load) joints are the first to feel the tension. Therefore, those who have weak joints need special care in choosing the type of physical activity and be sure to observe safety precautions.
For example, if it is running, you should not get involved in long-distance once - start with the distance that can run without shortness of breath, and then gradually increase the duration of employment. So your joints gradually become accustomed to stress and not bother you. Also, if too intense jogging and other aerobic vida¬mi may have problems with the cardiovascular system. Therefore, it is not necessary in the first days of classes to try to beat all Olympic records.
Particularly easy to injure your joints and back when doing Taibo. Before you start training, the coach should talk in detail and almost certainly show how to perform a particular exercise. Listen to your body: you feel uncomfortable - stop practicing and seek medical advice.
Bear in mind that some types of physical activity (eg, cycling, step aerobics, and so on. D.) You may experience discomfort in the joints, while others - not. Choose something that does not cause discomfort.
Tennis is not for the lazy
If you decided to engage seriously in the sport, consider that you necessarily have to devote time to physical fitness. The fact is that in the game of tennis in the whole burden falls mostly on one side - the lead. As a result of intensive training at regular (3-5 times a week) are possible disparities in physical development. To avoid this, you need to do exercises that harmonize the physical development of the body.
Should only bounce balls
Under the slogan promoted sport underwear famous tennis player Anna Kournikova. And she was right! British scientists recently conducted a kind of experiment, which was attended by 56 women.
It turns out that women's "balls" during the run not just dashing "jump", but also describe in the air something like eight: up, down, and even from side to side. Scientists have found that during the time when a woman's foot run over a mile, her breasts are not constrained by a bra, "proprygivayutsya" in the coast about 135 meters (at each step, the average chest moves relative to the body about 9 cm).
Considering that the average weight of a "ball" is 200-300 grams, the load on the ligaments and the skin of the breast (she also performs a supporting function) is really quite high. And more than breast, the greater its amplitude movements. Moreover, some women with three-dimensional shape such a load can lead to pain, discomfort in the chest after running and other physical exercises.
However, this is not so bad, but not so on Cowper stretching ligaments responsible for the beautiful "elevated" breast shape: they can not be restored. When study participants wore ordinary bras, breast fluctuations decreased by 38%, and in special sports bra - 78%. As you know, no comment, so forward to the store for a sports bra! Most importantly, pick up his size.
Dream of a flat stomach
All the fairer sex dream of a flat stomach and slender waist. For the sake of this great goal many of us are blissfully shake your abdominal muscles and sit on a strict diet. But often these seemingly true actions do not lead to a long-awaited result.
The fact that excessive "pumping" press imprisons muscle, whereby they are in constant tone and pressure on the internal organs, in particular the intestines.
As a result of this "pressure" the latter is simply not able to fully perform their functions, which is why there may be constipation and other digestive disorders. Pour oil on the fire and picked up the wrong diet, because mno¬gie women limit your diet is not at the expense of calories, but due to the amount of food, which negatively affects the digestive processes. As a result, you feel tired, broken, deteriorating condition of hair, nails, skin, acne may even appear.
Exit: moderate exercise for the press, combined with stretching and relaxation techniques (stretching, yoga).
Swimming - for everyone!
To date, swimming - the safest sport with a maximum healing effect. What can be said about the aqua. The fact that the water is very hard, especially for beginners, to control your body. Therefore, before starting their studies in the water, you need to learn how to do the exercises on land.
Minus the annoying lessons in the pool - chlorinated water, which adversely affects the skin. Yield: find the pool where use more advanced techniques of water purification - ozonation. Otherwise, after a visit to the pool and be sure to take a shower smazh skin body lotion.
Dangerous lust
Sweating - the main mechanism for maintaining a normal body temperature during exercise. If time does not replenish fluids in the body, can make dehydration, which is fraught with the emergence of extreme fatigue, seizures, and even the development of heat stroke.
But all this can be avoided if during and after sports drink non-carbonated mineral water. But do not use too much water at once - it can hurt the stomach wall. During a workout, drink enough every 15-20 minutes at 100-150 ml.
Water should be pretty cool (primerno15-20 ° C). During long-term physical nafuzkah needed energy drinks moderately sweetened with sugar, but better - honey (for example, the infusion of rose hips). By the way, you need to drink in the heat and in the cold season.
The fact that the dehydration takes place not only through sweating. In winter, the cold and warm the body is forced to humidify the air you breathe. Therefore, if you are not in time to hydrate - freeze.