Pilates reformer exercises - 3 basic exercise advice

Joseph Pilates invented the Pilates method as a way to stay healthy while held in detention during the war. Over the years he perfected his method, and ultimately developed over 600 different exercises each targeting specific areas of the body and helps improve the function of the body as a whole. Many exercises are performed on a mat on the floor, but as you become more advanced in Pilates can be found that you need a little more challenging and there is an additional equipment may be used. One such piece of equipment as a reformer. There are many Pilates Reformer exercises you can do too much to include in this article, so for now we will start with a few things.

1. For your main you can start with this exercise: lie on your back with feet on the bar. The platform should be near the foot bar so you will need to leg bent at 90 degree angle. Slowly stretch your legs to move the platform away from the foot bar, make sure you exhale through this move. Back in the movement and inhale as you slowly bend your legs back to the original 90 degree angle.

2. Frog. This activity is aimed at strengthening the muscles of the thigh. This exercise is usually done using only two springs, which focuses on smaller muscles. Inhale, lie prostrate with your spine in neutral, put your feet on the bar, bend your knees, press five together, exhale. Straighten your legs so they have a 45 degree angle to the platform. Inhale, bend knees and return to the position to start in.

3. Arm circles. You can use this exercise to strengthen the elbow and triceps, this will also help you develop basic stabilization. Spring setting will vary depending on their strength. Start with one or two until you have a better idea of ​​the best settings for you. Implementation will need to inhale and lie supine on the reformist platform. Hips and knees should be in the tabletop position. Arms should be done to your country will do T. Put your hands on the bar, breathe out. Slowly and gently press your hands parties. Turn your hands so your palms are facing the platform. Inhale and his hands perpendicular to the platform. Bring your hands back to starting T position.

Before you decide to go alone and workout at home with his own reformer, it is important to take a few classes first. Although Pilates method stresses building muscles, including slow, gentle movements is still possible to hurt yourself if you do not use proper technique. If you're new to working out you should also see a doctor to OK before you start.

It may take a long time to learn all the different 600 classes available in the Pilates method, good for you that you can start with a few simple exercises pilates reformer with just a little training from a qualified teacher. Start today!

What body building techniques are best for you

Getting fit is big business. There are tons of books, videos, manuals and web sites that all promise to show you the most real way to finally get in shape. The truth is that almost every one can work to some degree. However, not all body building techniques will work for all people. So if you've tried different programs in the past, do not give up. This is not your fault that you can make them work for you. This simply means that they were not designed for people like you. The good news is that there are plans out there for almost everyone, it's just a matter of finding the right one.

At the same time, however, should not look for the "perfect plan" as an excuse not to get in shape. To be blunt, it would be silly. You must take responsibility for their own health and that includes their physical form. Okay, I know you did not come here for a lecture, and this is not my intention. This is just another way of saying that is not always easy and sometimes you will have motivation to continue after the body building techniques that choose to use.

Assuming you have tried other fitness plans, only to eventually stop after them, you know how difficult it can be to stick with them. But why is that? As mentioned earlier, this is not your fault, the plan just is not right for you. Another reason is most likely not stay with him is that he did not have enough motivation. Let's face it, exercise is not always the most fun thing to do. One solution is to get a personal trainer.

Many people balk at this idea because they think personal trainers are too expensive, or that only celebrities use them. The truth is that there a lot of available teachers available. The benefit of a coach is that there will be someone that can figure out what the best techniques have been body building for you in particular. They will assess your current health, and your abilities, then they will take this information and use it to help you reach your goals.

Unfortunately, not everyone has access to a personal trainer in their area. No need to worry, though. You can always go to the local gym and talk to someone about your fitness goals. They must be able to tell what exercises and body building techniques are best for you. Then they can show you what equipment to use and which muscles are targeted. Although this will give you the same on-one attention that you would get from a coach, it will be enough to get on the right track.

Finally, there is one thing that will make the difference between failure and success: take action accordingly. You can follow the best techniques for building the body, but only if you do a few times and then try "to the greatest thing, then you will not get to where you want to be. On the other hand, if you stick with it, and it regularly, then you will be surprised how quickly you can

Quick tips bodybuilding for women

However, that constant barrage of media tells us, the ideal body shape for women is ... well, not ideal body shape. However, every woman has what she considers her ideal body shape. Hopefully this image will be based on their own desires, not those who are constantly thrust upon it by the male-dominated industry. So before you start with some tips, bodybuilding for women, I just wanted to say to be yourself, and fitness goals that mean something to and forget what anyone else says about it.

Speaking of goals, that's really where to begin. There are several things you should consider to achieve them. Before anything else, your goals must be realistic. They still can be large, but if they are not realistic then you will have a hard time staying motivated because you will not see the point. For example, if you are a size 14 and want to get to level 4 for two weeks, then this is unrealistic. However, if you say you want to drop a full every two months until they reach level 8, then it is more realistic. Moreover, this is a specific and structured in such a way that will achieve several mini-goals on his way to his main objective.

The next thing to do is decide what fitness means to you. Which body building equipment for women who choose will depend largely on what you are trying to achieve. If you want to add muscle and bulk up, then you need to lift the heaviest (or close to it) weight you can lift, but only a few repetitions. If you want toned muscles, then you can use lighter weights, but then you have to do many repetitions. And this is just one example.

Once you have your goals, you need to develop a plan that is best for you personally. This can be difficult because there is so much information out there and a lot if it is controversial. The easiest solution is to hire a personal trainer. A trainer will be able to assess where you are, where you want to be the best way for you to get there. If a trainer does not work for you, then at your local gym is the next best option. Ask to speak to someone about your fitness goals, they can tell you which exercises best for you as well as machines to be used and how to use them.

There is more to bodybuilding tips for women from exercising. You should also watch what you eat. A good rule of thumb is to eat foods that are closest to their natural state as possible. Be sure to get enough sleep so that they are ready to take on the day and have enough energy for exercise will be done. Stay motivated and you will be satisfied with the results.

Mangoes - important for fighting cancer

Mangoes are an ancient fruit consumed in many parts of the world. For his contribution to health is not very well.

Dietician, however, engage in various studies by which to determine the nutritional value of fruit.

It turns out that mango is not included in the group of Superfoods, which are characterized by the presence of large amounts of antioxidants. The fruit, however, has other properties - stops the growth of cancer cells that cause colon cancer and breast cancer.

Experts do laboratory tests with polyphenol extracts of mango on cells from colon, breast, lung, prostate and leukemia. Polyphenols are natural substances in plants.

Researchers found that ingredients in mangoes show promising results in fighting cancer cells in the lung, prostate and leukemia. The properties of the fruit, however, are most effective against cells of colon cancer and breast cancer - the most common cancer.

The survey shows that not all tumor cells are equally susceptible. The experts conducted further tests related to the influence of fruit on colon cancer as mango contains both large and small molecules of nutrients. Small easily absorbed, unlike the large, remaining in the colon.

The ingredients in mangoes do not affect in any way healthy cells in the body, and "attack" only the tumor. More research is needed in the area to confirm findings made.

Worst enemies of conception

If the chances of conceiving a healthy woman in her 20 years, about 50%, then 30 years old now, this coefficient decreased and women have only about 20% chance of conceiving.

Quantity and quality of eggs and sperm are the key components for successful conception. At birth, the girl has more than 1 million eggs.

This number decreased to about 250,000 to 300,000 when it reaches puberty. The woman will ovulate approximately 300 to 500 times during their reproductive years, which is more than enough. The body absorbs unused eggs - degenerative process called follicular atresia.

In this regard, men also have "internal clock." With age they are at risk of reduced reproductive capacity and the risk of defective sperm.

Several studies have found that age is not the only reason for existing reproductive problems.

Lifestyle, including smoking and alcohol consumption also influence the opportunities for conception.

Smoking before conception

There is growing evidence that smoking significantly prolongs the time of conception. Studies show that women who smoke cigarettes are subjected to risk of poor eggs and early menopause - both of which reduce the number of reproductive years.

According to a British Medical Association, the chances of conceiving fall by 40% in female smokers compared with nonsmokers. As a result, women take longer to conceive and the possibility of this happening naturally decreases. Furthermore, the risk of premature birth in women smokers is significantly higher. Smoking before and during pregnancy increases the risk of abortion, since it increases the likelihood that the egg has chromosomal abnormalities.

Health and lifestyle of the men also influences fertilnnostta and conception, according to research. Scientists at the University of Saarland found that men who smoke at least 20 cigarettes a day have lower concentrations of protamine, two proteins found in semen compared with men who do not smoke cigarettes. Protamine is considered an integral part of cell division, that ensure proper chromosome formation during conception.

Alcohol use before conception

Like how smoking affects fertility, alcohol drinking before attempted conception may also have an adverse effect, reducing the chances of successful pregnancy and increased risk of miscarriage.

A study published in the journal British Medical Journal found that women who drank more than 10 alcoholic drinks a week, have impaired fertility. Even those who consumed 5 or less per week had difficulties, compared with women who did not consume alcohol while trying to conceive.

It is believed that alcohol affects the levels of estrogen and other reproductive hormones in the body, leading to disturbances in ovulation - prolonged menstrual cycle and is the cause of anovulatory cycles. In the absence of ovulation, a woman's ovaries do not release the egg and therefore conception is impossible.

Alcohol consumption in men is associated with reduced sperm count and low speed, which means that a greater proportion of available sperm is unable to make a "long journey" to fertilize the egg of the woman.

For higher chance of pregnancy, health professionals recommend smoking cessation and alcohol at least 2-3 months before attempted conception.

In five pharmacies in Sofia everyone will be able to measure blood pressure, pulse and weight, and smoking - and the amount of harmful carbon monoxide accumulated in their lungs, using a special instrument Smoke check.

Measurements will be performed by a medical practitioner and are completely free.

Social service will be provided for front and visited other pharmacies in the capital and across the country.

Community projects include long-term social activities in small cities and is aimed at those most affected by the crisis groups in our society.

No coffee, if you want baby

Last time there were many articles that highlight the best qualities of moderate consumption of coffee. Once again, however, it appears that every coin has two sides. Especially for candidates mothers.

Researchers concluded that coffee prevents pregnancy because caffeine distorts movement of the ova from the ovaries to the uterus.

Study with mice showed that caffeine reduces the contractions of the fallopian tubes, and they carry the egg to the uterus. It disables the cells responsible for this function in the tube wall.

These contractions have a greater role in the movement of the ova of the covering tube cilia showed the survey team from the University of Nevada in Reno.

Until now it was believed that cilia are crucial.

Previous studies also showed that large amounts of coffee harmful to female fertility.

Dutch scientists showed that when women drink more than four cups of coffee a day, her chances of getting pregnant decrease by about 25 percent.

However, they failed to determine the cause, says RTA.