Friday, December 24, 2010

Stretching exercises

Here is a series of exercises that reduce muscle tension accumulated during the day and especially at the beginning of your physical activity facilitate the execution of movements, thereby reducing your risk of injury during your activity.

In addition, they serve to improve or maintain your flexibility. Do these stretches of continuous movement, which involves no jerky motion, and hold them for about fifteen seconds. Choose stretches that reach muscles and joints of the regions requested on your core business.

Trunk and legs

Extend the arms up, as far as possible and point the heel of the opposite leg to the ground. Back , Slightly bend the back. Tuck the head between the two arms and projecting them forward.

Caution: Keep a slight bend at the knees.

Neck and shoulders

Place one arm backward and forward, cross the opposite arm across the chest. Place your hand on the shoulder. At this point, make a neck flexion to the opposite shoulder that receives the hand.


Press the shoulder and hand against a wall. Slowly move the hand up or down.

Caution: Make sure you have your back straight.

Stretching exercises multipurpose


Stand up straight. Then, take one step forward. Slightly bend the knee of the front leg. A stretching sensation should be seen in the calf of the back leg.

Warning: The knee of the back leg should be slightly bent.


On the edge of a desk or table, drop your foot and bend the knee. Make a slight flexion of the knee forward, but move your foot on the ground.


Using the hand on the wall, keep your balance. Bend your leg and hold it bent while holding your foot at the ankle. Be sure to stay straight.
Warning: The supporting leg should be slightly bent.

Hamstrings (back of thigh)

Find a table or piece of furniture that you arrive at the height of the hip. Slide your leg on top. Keep the other leg straight.

Adductors (inner thigh)

When seated, attach both feet together and move them closer to you. Keep your back straight. Open your knees out and let them fall to the ground.

Dorso-lumbar and gluteal

While seated, cross your knees, round your upper torso and lean towards the ground.

Attention, it is important to do this exercise in one continuous movement and especially to avoid jerky movements.


Lie on your back. Keep your shoulders to the soil. Cross your leg over the other and hold it with his hand.

Exercises to train the bones

Typically, between 35 and 50, we lose between 7 and 12% of our bone mass, and exercise would allow us to protect ourselves against loss. The problem: what type of exercise should we?

For decades, scientists have continued to question the value of impact exercises to train and strengthen bones. Today, the impact work-out with moderate intensity seems to be unanimous.

Before you start

Jumping and hopping, for example, has to work twice as our bones as walking and, therefore, provides twice the benefit. Each time you train a little longer than usual, the extra benefits to our bones. Only caveat: if we have problems with our joints, we must avoid impact exercises. We can still get good results when doing activities with no impact, such as cycling and swimming.


Combine and repeat a sequence of movements in 30 minutes. Take time to warm up before exercise and return to calm after. In order not to inflict injury to the knees and ankles, always flows from the bottom up rather than top down. The ideal: to make a work-out for 30 minutes at least once a week.

The Importance of Sleep.

Improve the quality of your sleep will bring you a better overall health and well-being. After only few nights of good sleep, you will overcome your fatigue and regain your energy.

What you should know is that we spend a third of our lives sleeping. This means that in thirty years you have spent ten years to sleep. Sleep is a vital function for your body, hence the importance of good sleep.

Almost one in two states of poor sleep or sleep less well. In average seven hours per night. This is incredible is that in 50 years despite reductions in hours worked, hours of sleep declined by about two hours per night.

Is it the myth that: sleep is a waste of time?

This is completely false!

There is scientific evidence that sleep is vital to our lack of sleep causes organization. The failure of the immune system, hypothermia, digestive system disorder, depression, irritability ...

So sleep is essential for your survival and well-being. Sleep has a direct effect on your body. It allows your body to regenerate and rebuild. Just a few good nights sleep, to feel in the morning in great shape and full of energy.

While you sleep, your body eliminates toxins. Cons by insomnia and poor sleep foul body causing constipation, bad breath, bad digestion, headaches, depression ... Lack of sleep promotes disease development.

Good Sleep Activates The Hormone

A good sleep activates the hormone producing large amounts of growth hormone essential for regeneration cellular and tissue healing.

Hence the importance of a good quality sleep at an early age for children and adolescent period.

Another key function of sleep is to regulate blood sugar in the blood during the night. Good and promotes better sleep loss weight.The lack of sleep is a major factor in obesity rates in countries riches.Le lack of sleep increases the consumption of sugary foods promote diabetes.

A good quality sleep will improve your memory where the importance of sleep for better memorization.

Finally, if you find a healthier, get fit and make you a long life. Take special care to better sleep, because sleep is considered the best anti-aging.

Two Secrets on Sleep

The quality of your sleep directly affects your physical health but also your mental state. It is therefore essential to get a good nights
sleep and sleep for good health.

But how much sleep and have a good night's sleep and be in top form every morning?

To do this you must determine what kind of sleeper you are, because each individual is different. To sleep well, you must first know the amount of sleep that your body needs every night.

For humans, it is customary to say that the optimal sleep time is eight hours, but in reality it is only because the average time of sleep decreases with age. From 1 to 8 years age, sleep duration is between 12 and 14 hours night. Between 8-12 years, 8-12 hours of sleep. Between 12 to 19 years, 8 to 10 am sleeping. 19 to 50 years, between 7 hours of sleep. And more than fifty years, the average sleep duration is below seven hours a night.

But that's not all, must still determine what type of sleeper you are and without knowing you are a short sleeper and 6 hours of sleep enough for you to sleep well. If, for example, you fall asleep around 23 pm and waking up at around four o'clock in the mistaken belief that your night is over. Despite this amount of sleep
reduced, your body has recovered. You've had your dose of sleep. Do not stress the idea that you feel you need eight hours of sleep to be are a short sleeper and despite a reduced dose of sleep, you get to sleep.