Can you handle criticism?

Constructive criticism on what we are doing is an important measure to control each other's behavior when we belong to a group. If someone does something stupid, negative feedback is a means to prevent the person from making the same mistake again. The same applies if he does something good. Then positive criticism may have a reinforcing effect. Constructive criticism may therefore be both positive and negative feedback.

Criticism is often perceived as negative. Why this is so may be because the society we live in has a generally negative outlook on life. The media provides an indication of this. It is flooded with negative events when we look at Newsnight. But we must distinguish between negative criticism and constructive negative criticism. It is important to find out what kind of criticism we face before we take it under advisement.

To determine if the criticism is constructive or only negative, we must look at who the sender is. Is there a person with a healthy attitude towards life in general, or is that a person who is looking to manipulate others in order to feel better too? Has the person a generally positive outlook on life, or is it a person who is negative to the most? Is there a person who actually want our best, or is there one that does not like us for who we are?

If it turns out that there are people who are manipulative, generally negative or do not like you, you should reject the criticism. It is actually always just negative and not constructive. When you are given the criticism was flawed, and why on earth do you deal with it? You will then have better things to spend your energy on, than to listen to the negative feedback from idiots!

If it is negative criticism from people who otherwise are positive and have a healthy relationship with life, constructive criticism even if it is negative. They want to give you feedback solution and change something you're doing wrong for the better. This is for your own good.

When I get the (negative) criticism of anything I've done, I know that my psychological defenses are activated. I hit the spikes out and wondering who in the world is wanting to hurt or harm me with such statements. Tunnel vision is turned up, and I fail to see the constructive in it right away. It's a shame, because usually it is a truth of constructive criticism, even if it immediately just seems like a negative feedback.

However, I am conscious of the way I react. Therefore, I try to give criticism a little time to settle. I give myself an opportunity to digest the criticism before I give any response. I need some time before I stick the right note on your feedback. Is it constructive negative, or is it only negative? I try to watch an content of the criticism and the one who gives me criticism.

I can hardly see myself from the outside as others see me. In regards to myself, others a unique opportunity to observe me and what I do. I have previously discussed self-observation as a tool to become aware of our thoughts and our behavior, so as to be able to change us. Why not listen to others who actually observing us from the outside all the time?

To help you cope with criticism, and to use it constructively, you can use the following list:

• Allow yourself to get a response when you receive negative criticism. It is normal psychological defenses will get started when you are critically evaluated by others.
• Once the immediate reaction has subsided, use a few seconds to decide whether the sender is an idiot who only comes with flippant and unfair feedback. Or if it's a person that's worth listening to, and who have reasonable and constructive criticism. Do you get written feedback you have even more time to make a decision. Take time well.
• Try to have a general positive attitude to what is happening around you. Consider the criticism, but focus on the positive in what is said. Have the attitude that other people see yourself from the outside better than you do. Constructive criticism is not criticism of you as a person, but it is a response to your actions. In constructive criticism is also much truth. Remember that.
• When you get constructive criticism, saying "thank you" and be friendly. You should be happy that someone bothered to care. If the criticism is coming from a person you knew before, it can actually be a good place to get yourself a new friend. You do know that the person is honest.
• Take the constructive negative criticism into account and change behavior. Rise above your own stubbornness, and see the criticism as a unique opportunity for yourself to get better. You earn it, and you shall cooperate with the win.
• When you get positive criticism, take it as a signal that you've done something right. Give yourself a pat on the back and reward yourself with a soda!

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Be a positive person!

When you are with other people, have you noticed that some smile more, laugh more and talk more positive terms than others? It is pleasant to be around these people, right? They send out good and positive vibes that we picks up, and often rubs it over on us. The reason is that we are influenced by others' vibrations, whether we want to or not.

Over the years I have worked to become a more positive person. I've managed. I've learned to focus on the positive aspects, although I do not put blinders on. At the same time I have become more aware of myself, and not least, more aware of the people around me. I have become more aware of how other people talk, their body language and what kind of vibe they send out.

Something I particularly note is that there are so many negative people. When they speak, it is often in a negative tone. They talk about how hard it is to get up in the morning, they talk about how much they hate the winter, they talk about how much money they earn, they are talking about (and the neck) others in a negative way, they say all the time that the job they have a crap job. I can still recite, almost indefinitely. Negative people focus on the negative, and they send out negative vibes. They are simply NEGATIVE!

Being near negative people is very tiring. In the long run it will drain one of energy, and finally have a simply wanted to give the negative person is a real slap in the face, or find rope and go out into the forest itself. Negative people affect the environment in a negative way, and it is impossible not to be affected to some degree.

Do not overdo
On the other hand, I have also seen people who are excessively positive. These are people who outwardly shows a painted up positivity. They are so positive that one can question their reality experience. Many people who are excessively positive can remind people who are in a kind of abnormal state of mind. Ruset, manic, or that they have taken on a false mask to hide the fact that they really are depressive. Or happy-Christians, who are high on Jesus.

Such people are also exhausting to be around for a long time. It is not hard in the same manner as for negative people, but it is laborious because it is stressful. And because an unconsciously notice that something is not as it should be.

It is best to be positive but normal, if such a thing exists.

Pc crash is no reason for negative thoughts!
A while ago my PC crashed. Hard drive went to hell, and all I had saved was gone. This was also draft some posts on this blog. But I was in a bad mood for it? No! Annoying, yes, but it was a minor and I took it as a new start. The posts that I had written could be rewritten again. And it could be that those who were lost, was bad. Also it was a good experience (backup is a good thing!). Moreover, the PC has become very much better after I got the new hard drive. It seems more "smooth" and I've gotten rid of some problems that were present from when I bought it.

I have begun to use " Google Docs "when I write. When I post on the web, and can also write on them from any computer. (Tips!!!)

After that I consciously began to focus on positivity, life has actually become very much easier. I've started reading a lot about positivity and positive thinking. And positive thinking has a link to both the law of attraction and quantum mechanics that I'm going to write about in the near future. Positive thinking is perhaps the most important thing you need to concentrate on to achieve success, happiness and success. I am also sure that the positive focus has a positive effect on health.

So, start to focus positive, too. It will make your life much easier!

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What life is really all about?

Wondering what life is really all about? Well, here's the answer: Life is basically about being the best. It means that we humans strive to be at the top of the hierarchy. This applies not only to humans but also plants and animals. All life on earth yearns to be better than "neighbor". But even if life is to be the best, you can skip this rodeo and rather concentrate on what you want.

I know for me that this article could have been very long. I could have written about the theory of evolution, that we are in a constant struggle for existence. A fight only the best wins. I could have written that we humans, thanks to our highly developed brain, has come up with solutions that help us to live in peace with each other. But for most people will bother to read the whole, I will only concentrate on the essence. And that is that you must be aware that other people work to appear to be better than you. All the time!

Two of the most popular articles on your vibes. Now have courses in more confidence and manipulative people . It's really not that surprising. Confidence is perhaps the most important feature in the battle to be the best. And many who are vying to be the best, uses manipulative techniques.

The battle to be the best
Even as children we are aware of who is better than whom. Children become aware early on who is physically strong, who are academically strong, who have parents with lots of money, who are handsome, etc. These are properties that are important when it comes to that asserting themselves.

As adults, we are able to "fight" with the other, and those that are considered better than others, precisely, stronger physically, more intelligent, more money, more beautiful people and have more sexual partners than average .

When you are better than others, you have social value. Others look up to you or want to be friends with you to take part in the social value. They will be proud to say they know you. How often do we hear praise that someone knows someone who has a lot of money? Or know someone who has been to a party with a celebrity?

Speaking of celebrity. When celebrity is a signal that you are better than others. Media focuses heavily on the rich and famous. Although they often portray them in a negative light, we are aware that they are still better than us. Not only are they beautiful, rich and famous, but celebrities are also being looked up to and regarded as better because they get lots of attention. Attention is a need we humans have from when we are young, and we admire those who get it. We go to the people who unknowingly get much attention because attention is a source of relaxation. When we feel good, we are better equipped in the struggle for existence.

Humor is basically about being better than others. The movie "Dumb and Dumber" is funny because it makes us viewers to feel superior. Jokes act almost exclusively on any wins over another in some way or some shit out.

In recent times beauty operations become more and more common. Although it costs more than a month salary, providing people the new boobs, new teeth and new faces, only to emerge as better than others. It is a delusion when they operated beauty says they only did it to feel better. The truth is that they feel better because they see themselves as pretty or prettier than his neighbor.

Commercial advertising provides a picture of people who are better than others. They are often successful and attractive. Celebrities are used over and over again. The commercials that play on humor, is about people who shit out for us prospective buyers may feel better. In funny commercials are main always in some way inferior to us, eg. either ugly or stupid.

What you will learn from this
What you will learn from this, is that you have to be aware that someone is always looking to be better than you. It is part of being a part of humanity. It's hard to get away. Therefore it is important that you equip yourself in battle, and not resign.

You have to learn self defense in a psychological sense. Provide you with more confidence and teach you various defenses when someone is trying to manipulate you. For it often happens when someone actually is better than the other, even if they have a desire to be there, is that instead of getting better though, they try to make others worse. They oppress others, and it may be you who is attempted to suppress.

Jump off!
The problem with being in combat with others, is that we compare ourselves with others. When we compare ourselves to others, we will never be happy and balanced people. We will die more or less unhappy.

To not go into the same trap as most others do, you should make use of the most important assigned to you: Your brain. To assert yourself and also defend you best, you should strive to become a conscious human being. To get a quiet and comfortable life, you must be able to consciously make yourself so much that you're able to get out of and did not even participate in this match. Jump off. Run your own race!

You must be aware of your inner potential and work to manifest it. You can not get better than the potential that exists in yourself. If you are not aware of this you will always struggle to be better than others, even if your potential is not capable of it. You will constantly fight a battle that you will never win. Is not it better to spend energy on highlighting your best I instead?

If you misunderstood my message, do you think I mean you should be so much asshole you can to assert yourself. It is in that case error. My message is that you should work on yourself and get that good with yourself as possible, so that you can manage to rise above others' desire to be better than you. We can not improve than the potential that exists in us. All people have an intention in life that can accommodate what we really are.

Life is about being the best. It's about being the best fit. It's about being better than its neighbor. It's about being the person who is above all others. But it's up to you whether you want to continue that life.

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Has your life become a bad habit?

Do you often go around thinking that you want to do something with your life? Hope you are soon to meet some people who show you the way to a better life? Do you have fantasies about that fate will send what you want right in your lap? In that case you have to wait long.

The truth is that it is up to you how your life will be. It is you who must make sure that you get it the way you want. Life is what YOU make it.

But it's so hard to motivate yourself and get going, you think. Yes that's right! It's hard to change your life.

Your life is a habit
The reason is that your life has become a habit. You have fallen into a pattern of behavior that it is almost impossible to get out of. All too often, life has become a bad habit.

A habit is a pattern of behavior or a mindset that is repeated automatically. The habit is learned, but have been implicated in both body and mind, and can almost feel like a behavior you do not have control over. A habit is actually rooted in your subconscious.

However, a habit is not as strong as an addiction or a mental illness. The difference is that you actually have control over the habit. It just requires willpower.

To maintain the habit, requires very little energy. This is what is dangerous. Physiologically, habit forming separate neural pathways in the brain, which helps to reinforce the behavior pattern. In addition, the habit of predictability and structure in their lives, something that feels as safe and well.

There are many areas in life that are controlled by the habits, good as well as bad. Morning Rituals when standing up is a habit. I am quite sure that you have certain things you do when you get up in the morning. Every single day! These habits are positive, then they save you a lot of time and effort in an otherwise stressful morning. Exercise is also a good habit, it adds something positive in your life.

The problem is the bad habits.

When the habit has negative consequences for you, it affects the quality of your life. Usually, when people talk about bad habits include nail biting, smoking, unhealthy diet, etc.

Have you been single a long time and waiting for a girlfriend to come knocking on your door? The problem is that your life as a single has become a bad habit. You have become comfortable with being single, and motivation to find a partner is in fact not present. Consciously or unconsciously.

And what do you do when you get home from school or work? You might make dinner, sit in front of television or computer, and where you are until you go to bed. Are you living your life from your couch? Comfortable, yes, but not very stimulating.

You must be out of your comfort zone!
It takes a lot to break the habit. It requires great effort to break the vicious circle, that is almost a reflexive behaviors.

Begin to be aware that you have a bad habit. Be aware of your behavior. To stop biting nails, there's a way you can put on the nails. Aid tastes terrible, and you are "disturbed" every time you try to bite nails. You become aware of the behavior or habit. As can you avoid and biting nails using willpower. The bad habit is over.

Is the life become a bad habit, is still the solution to be conscious. You must be aware of the patterns that create problems in your life. It can be difficult to "mock" them, since they are a part of you. In addition, maintaining the action patterns because you are comfortable with being the way you are. Some of you clutching habit it is to be you.

If you are single, you have incorporated you some habits that probably will never be appropriate in the company of a girlfriend. You shower as long as you want, you fart and burp loud, you eat what you want and when it suits you, and you have it as messy as you want. You are absolutely your own boss and have no need to take into consideration. These are habits that you feel is very comfortable, but you need to get you if you are with someone. This you know deep down inside. Anyway you might yearn for someone to share your life with.

The solution is referred to consciously make yourself habits, and you must be willing to let go of them. You must convince yourself that the benefits of having a girlfriend, surpassing the benefits of being your own boss in your life. You must be ready to pay attention to others. If you can not, the motivation to get stuck due to be low.

Not always just internal factors
A habit of sitting inside your own head. But you may feel there is anything remotely like holding you back, like. houses to maintain, kids, your job, your dog disease in others you have to take advantage of, lack of money, etc. Much can "prevent" you from changing behavior patterns.

You claim these conditions is an obstacle for you, so it's impossible for you to break the habit. This is completely wrong. Your external obstacles is still something that only exists in your head. But they work very well as an excuse for you to not have to take hold of your life, and continue as before. Remember that there is always room for changing life situation.

Awareness of habit is the first step to break with it. You must be aware of what you do, when to do it and why you do it. Then it is necessary to act.

It's about getting you out of your comfort zone. You must be ready to make an extra effort in your life. You must be prepared to have it a little uncomfortable period.

When Arnold Schwarzenegger built itself up to become the world's top bodybuilder, he did not do it because it was comfortable to train so much. When he trained, he is very uncomfortable. But he learned a technique, and it was that he focused on the comfort that came later. It was uncomfortable just a necessary evil that was inevitable.

The conclusion is that you must do something. You need to take action. You have the force necessary to change your inherent. Find it and get on with life.

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Foods that make you fat fast

Foods that make you fat: what about?

Many people believe that certain foods make you fat more than others, but is it the truth? Take stock.

Today everyone is exposed to the risk of being overweight because of modern lifestyle, and foods consumed. With this come all the risk associated health problems such as cardiovascular disorders, digestive concerns or stress, and even social. This is the main reason why many people fear the foods that make you fat. Questions such as "do mangoes (or rice, watermelon, etc....) Are fattening?" We are frequently asked.

NO FOOD ACTUALLY CAUSES THE WEIGHT GAIN
The good news is that if eaten in moderation, no food is really gaining weight. There are certain rules to be observed on how to eat fewer foods "that make you fat" and more food "stout burning." . And if you follow these rules, you can stay thin and fit while eating what you like. Here's a simple explanation of these rules:

1) Model of Food Consumption
A person who wishes to really watch her ​​weight should start his day with a hearty breakfast. The fact is that the body does not consume any food for about 8 to 10 hours (overnight), and requires replenishment.

Furthermore, thanks to a good breakfast, the following meals may be more easily taken in moderation. Lunch should take place at set times to nearly thirty minutes. Have lunch to should be daylight than mealtime, and should not be followed by a snooze. Dinner should be taken at least 3-4 hours before going to bed (so that digestion can be almost completed when you sleep).

2) What you eat.
The rule here is to eat fewer calories than you need for daily functioning of your body (work, walking, physical activities). So you should know the number of calories contained in your foods and how much you actually burn.

You could get help in this area with a nutritionist or dietitian. In case you love the high-calorie foods, go ahead and eat what you like. However, be sure to do enough exercise to burn those extra calories.

3) Get active
The key to staying fit is to sports training, not to avoid at all costs "foods that make you fat." Whatever food you love to eat, even if you eat only chocolate cakes for several days, the excess calories consumed can be compensated by making the right exercise (to burn off those extra calories).

However, best results should be observed when diet and workout routine physical complement. You can take a normal diet without bothering the number of grams that you could take by consuming each food eaten, provided that a regular exercise (at times sufficient intensity and a relatively strong, e.g. make a five-minute walk a slow walk a day is not enough to lose weight if you eat the other hand often calorie desserts).

THE BAD NEWS RELATED TO FOODS THAT MAKE YOU FAT
The bad news is that most people are not doing well with the calculations when it comes to counting calories consumed versus calories burned.

So instead of balancing food intake with exercise needed to expend the calories consumed, they would rather starve themselves by following some very low-calorie diets. This type of weight-loss programs actually robs the body of certain foods, creating a vacuum that - at the slightest temptation - may turn into binges consistent.

In turn, these crises sometimes dramatically increase the weight of the person, triggering another very low-calorie diet. A vicious circle is then in place.

There is more bad news. Most foods we love are likely to gain weight. This is because we tend to overeat these foods, creating extra fat in the body. As mentioned above, there are actually foods that contain or contribute more to the accumulation of fat than others. However, if you know the calorie count of each, all food will be equal. You could choose any food which - when mixed together - give you the total amount of calories you need daily.

YOUR HELP IN WEIGHT LOSS
Many people have a long list of what they can eat and what they cannot, based on the caloric content of each food. Few people are resistant to chips or toast soaked in butter or a slice of chocolate cake. How many people can eat these foods without feeling guilty then? Very little. Why? Because they feel they do not take care of their line when they do that.

Similarly, a significant number of people consumed tea (green, black, chamomile, etc....), Coffee, fish oil, olive oil, etc.... happily because they feel it help them lose weight. And that's partially true. Some of these foods prevent or obscure hunger, so that the person eats less. Some foods activate the metabolism so that it is accelerating, while others have very few calories ( enough to be called "negative calorie foods," which is also false ).

Your best help in weight loss is not the type of food you eat but how you eat. So stop wondering what food to gain weight or, which do not cause. Ask yourself which foods contribute to good health.

Each component of the food chain is important: carbohydrates, proteins, lipids (fats) , fiber, etc.... Learn about the nutritional qualities of each food and design a balanced diet for yourself. At the same time, remember to balance calorie intake by burning enough calories every day. That's all you need to stay healthy, physically fit and stay in shape.

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Cooking at home

10 reasons to cook at home

There are many benefits to want to prepare your own meals. Here is a list of the main reasons for wanting to cook at home.

In life, there are certain necessities, and one of the keys is to eat healthy every day. There are many advantages and disadvantages to the will to cook at home. Start by cooking whole foods and real from scratch, and you will be pleasantly surprised to see the pounds melt. Not only, because you will avoid chemicals but also because you will greatly reduce unwanted fat intake, sugar and salt.

Your list the 10 reasons why it is better to cook yourself at home:

1) It is cheaper to cook at home.
Indeed, it is cheaper to cook your own food at home rather than take-out or eating out every day, especially if you have already bought some basic ingredients (pillars of gastronomy).

If you find some recipes that seem appetizing, make a list and buy only what you need. You can then simmer for dinner all week for almost the same amount as what you would have spent in a mid-range restaurant for 2 or three meals.

In addition, there will always be leftovers when you practice the art of good food at home. You can use these decent leftovers for lunch the next day. This will ultimately help you save huge amounts of money.

2) Cooking yourself is better for your health.
You control the amounts of fat, sodium, carbohydrates or any other substance. You can buy fruit and vegetables in season, at their peak of flavor and nutritional value, instead of just yellowed lettuce or fruit packed for too long that the taste of cardboard.

Portion control is very easy when you cook your own meals, you simply decide how much to put food on your plate. This improved management of the quantities consumed eliminates the temptation to eat all those fries that accompany your burger if you eat in a fast-food restaurant. The foods served at the restaurant include a lot of butter and heavy cream that can be high in calories. Eat your meals at home makes it easier to program followed by a thin (if you're going to take one).

3) Cooking at home gives you more flexibility.
You can find a much more flexible than using the already prepared food ready to eat (food industrially produced) or subscribe to the restaurant. At home, if you do not like black olive's pasta, you do not set them. If you want to put the Basilica of the utility. You can use olive oil rather than butter or soy milk or cow's milk. Your choices are endless.

4) Your meals at home suit your taste, every time.
What restaurant could offer you the same thing? Some of us appreciate spicy food while others prefer less spicy. The same applies to salt and sugar. At home, you get food that matches your taste all the time (since your taste when you are preparing it).

5) You can adjust the portions.
You might have already noticed that most restaurants in your favorite recipes are served in proper portions that might make you want to eat more. This means that an additional flat weighed down the bill.

When you cook your favorite recipes at home, you have the freedom to adjust the portions at leisure. Instead of simply eating a plate of your best loved food you can eat as much as you like but according to your own proportions and estimates.

6) Make good food yourself at home may be faster than going out to eat outside.
Add the time spent traveling to the restaurant, waiting to find a free table (if the restaurant is crowded), the time to wait to be served (after ordering), eating, paying the bill, in transport to return home. You will see that the total duration often exceeds that required for the preparation of your meals at home.

Indeed, you could have put a lot less time to cook at home for something simple and tasty, while keeping comfort: not worth putting on your shoes, the pleasure of listening to your favorite music simultaneously, the relaxation in your cozy nest.

7) Avoid involuntary consumption of chemicals and food additives
All the techniques used to process food (canning, dehydrating, freezing) destroys virtually all of its flavor (and wastes a lot of nutrients) . So, the chemicals used as the "natural flavors" have been added for extra flavor. While color additives are added to give the appearance that the food is fresh.

All this can make the food look and feel better, but these devices do not bring anything good to health. MSG is found in almost all processed foods, and certainly in practically all foods of fast food. All kinds of medical studies have shown that MSG causes obesity, and various other side effects. This is a chemical that we should never put in our bodies, yet it is present in virtually all processed foods we buy. Free yourself from MSG in preparing your meals from scratch to home.

8) Eat less at home since you can keep the leftovers for later.
Indeed, being able to keep the unused part of your dishes (in a refrigerator or a pantry, for example) to the later consumption is quite normal when you are cooking and eating at home. Whereas if you eat in the restaurant, you might be tempted to eat everything because you do not want to throw the food for which you paid.

9) Get Better Health
Unless you have chemicals into your body, better your health. Studies have shown that chemicals found in some processed foods can cause obesity and cancer, and neurological disorders. The more you feed your body properly, plus you will get a better quality of life.

10) Mastering the preparation of food you love.
There is another reason to want to do the cooking at home more often you prepare the recipes (views on the Internet or in printed cookbooks) and the further you practice mastering the preparation of favorite dishes. This will open the doors to optimize your particular recipes from the existing recipe; you have practiced for some time. And maybe you can develop your own recipe. Regular practice can perfect your culinary skills; this is the best way to improve your skills and become a gourmet chef for your family.

Above all, cook a great meal with your husband / wife or have a barbecue with your family can lead to lasting memories. Always eat and share time with your family around the table.

There is hardly a better feeling than knowing that you have just prepared a wonderful dish for yourself, to have economist money and time, improve your health. Then head. What do you expect? Make rattling pots, pans and pots, and enjoy.

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Effect of race on the human body

If you do not want to run, while healthy, will run when ill.

In order to full describe the positive effect of jogging on the person, require more than one book. Running can be used to achieve very different goals - the spiritual self-improvement to weight loss. Everyone if you want to find the answer to your question using the race. However, there are a few basic processes that are stimulated during the run - it is necessary to know both beginner and experienced athlete.

1. During and after running activates the process of hematopoiesis - formed "a young, healthy blood.

2. Activated respiration, stimulated absorption by the body of free electrons from the air. This process occurs in the lungs due to activation of gas exchange and through the skin. Increasing the number of free electrons increases the efficiency of (physical and mental) and stimulates all the functions and human systems.

3. While running is activated to develop the body of carbon dioxide, which is a very beneficial effect on all biochemical processes in cells. In particular, in the tissues increases the amount of oxygen that activates the body's metabolism.

4. While running the average duration (30-60 minutes) in the body activated by the decay of cells, which, in turn, after running exercise stimulates the synthesis of new, young and healthy cells. The first break down the old diseased cells, and in their place new synthesized with the race going on rejuvenation and upgrade of the whole organism.

5. An adult human is about 35 liters of fluid (five liters of blood, lymph two liters and 28 liters of intracellular fluid) with sedentary lifestyles all this stagnant fluid, like water in a swamp. While running the liquid begins to be active circulate, eliminating dead zones in the body.

6. Supply cells with oxygen and nutrients takes place under the scheme. The first step is the substance by diffusion through the capillary walls are moved from blood to be interstitial fluid. The second stage is to transport oxygen and nutrients from the interstitial fluid through the membrane into the cell at the third stage, the distribution of nutrients and oxygen inside the cell. In the same way, but in reverse order, is output from the cell's waste products. During and after running all these processes occur with great speed, which increases the body's life force and activates the self-improvement. Cells of the body disposed of during the run of the products of our own life, which excludes the option self-poisoning.

7. Every moment in the human body died off millions
cells. To dispose of it all yourself, you need the Moderate load average. It is best suited for this slow pace. Otherwise, the dead cells of the body begin to decompose with the formation of toxins, which are carried by the bloodstream throughout the body, causing poisoning, for example, such a condition as chronic fatigue.

8. While running activates the pituitary gland, which produces special hormones - endorphins. Endorphins cause a natural feeling of happiness, bliss, providing an analgesic effect. This action occurs in about 1 more hours after the race.

The organism will be healthy only when active movement throughout the fluid (blood, lymph, intracellular fluid) inside the body. Run and maintain the proper level of fluid circulation in organs and tissues easily and most effectively through regular jogging.

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Free Callisthenic’s

In ancient Greece and Rome, the beauty of women was considered incomplete if it did not possess the art of graceful gait. To teach the girls to move gracefully and relaxed, as well as to control the body free - this objective and set ourselves the creators of artistic gymnastics.

Rhythmic gymnastics as a sport for women was formed over many years. Significant contribution to the scientific basis of physical education of girls made a French physiologist and educator George Demeny. He proved the feasibility of dynamic exercises, stretching exercises and muscle relaxation, dance steps, exercises with objects (clubs, sticks, wreaths, etc.) to facilitate the acquisition of flexibility, agility, good posture, ability to move smoothly and gracefully.

Much of the credit for developing the theory of expressive motor skill belongs to another, a French teacher - Francois Delsarte. While studying acting, he came to the conclusion that every human experience is accompanied by certain movements of the body, and therefore, by reproducing the movements, you can create in the viewer the impression of experiences.

Established Delsarte "Grammar of the artistic gesture" has been applied in physical education, especially in preparation of mass gymnastic performances, performed with musical accompaniment. Ideas and principles developed by Delsarte, embodied in the art of the famous dancer Isadora Duncan. Her dance, improvisation, built on the free movements of plastics, in many respects resemble modern rhythmic gymnastics along with gymnastic's expressive movements in the late 19 early 20. Widespread receives rhythmic gymnastics, one of the founders that was a professor of the Geneva Conservatory Jacques Dalcroze. He has developed three sets of exercises: rhythmic movement, ear training exercises and improvised actions that were brought up in dealing with musicality and ear. Initially, rhythmic gymnastics was a means of educating musicians and artists who later became used in physical education.

Sport - gymnastic's performance to the music of various dance and gymnastic exercises without apparatus, as well as with the subject: ball, clubs, rope, hoop, ribbon.

Performances without the subject in recent years are not conducted on a world-class competition. In a group, presentations used one species (five goals, five pairs of clubs), or a combination of two types of objects (e.g. - hoops and balls). Winners are determined in all-round, group and individual types of exercises. By a system, performances have been evaluated with recently one of the most elegant and spectacular sports. In 1940 the Soviet Union as a sport gymnastic originated and developed Olympic sport - in 1984. Exclusively female sport until recently, however, thanks to the efforts of Japanese gymnasts from the end of XX century - began to hold competitions between men.

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Choreography

The art of classical dance is almost always associated with everyday work. Many of the autobiographies of famous ballerinas describe in detail the difficulties they faced in achieving the goal of becoming the best in the world.

Already in the early childhood of future dancers want unbridled performance and iron self-discipline. However, the reality is not always so bleak as it seems! Especially because now not only children but adults can learn the wisdom of the choreography and do not regret the missed opportunities!

The word "choreography" is derived from the merger of two Greek roots: "choir" - a dance movement and graph write. Classical choreography is closely linked with the genre of ballet, was thoroughly studied ballet pas, which built the dance. Lesson choreography consists of several "blocks." Above all, this stretch - the so-called "warm," which prepares the muscles for further work then, learning and training of elementary parameters of the machine. Once the body is sufficiently prepared, followed by exercises in the middle and jumps. The next step on the path to mastery is to dance on point special hard dance shoes.

Study of choreography is very important and useful not only for those who aspire to heights of ballet. They are indispensable as a preparation for those who want to learn any of the numerous styles of dance. Choreography helps to combat muscular pains, back problems, correcting the defect structure of the foot posture. A person who is engaged in choreography, always favorably in the crowd "simple inhabitants" harmony, smart, elegant and graceful in his movements.

Catching up on the choreography, you strive for health and beauty! And if you look good and feel great, then you have a better mood! And who will refuse to be happy?

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Morning gymnastics

Nature has endowed all differently, and women do not always, unfortunately, are satisfied with their appearance and shape. One wants to lose weight, the other - better. Someone very stooping, someone's feet "pumped up." In short, ideally composed of women not so much. And it is a pity that everyone can be slim, elegant, feminine, can fix the gaps and smooth your figure - if not sorry for that time and effort.

Yes, you guessed it: we are back on physical education. Rather, the foundation, the alphabet exercises - daily exercises. It already talked a lot about how much benefit the body brings a ten-minute charge, if you do it day in and day out, year after year, without any discounts for lack of time. Nature has endowed all differently, and women do not always, unfortunately, are satisfied with their appearance and shape. One wants to lose weight, the other - better. Someone very stooping, someone's feet "pumped up." In short, ideally composed of women not so much. And it is a pity that everyone can be slim, elegant, feminine, can fix the gaps and smooth your figure - if not sorry for that time and effort.

Yes, you guessed it: we are back on physical education. Rather, the foundation, the alphabet exercises - daily exercises. It already talked a lot about how much benefit the body brings a ten-minute charge, if you do it day in and day out, year after year, without any discounts for lack of time. Repeatedly, want to repeat that daily exercises, routine sip of courage is needed for each of us. And the more a person works, the more tired, further it needs a friendly and active support. It would seem a trifle - just ten minutes. However, the impact of these minutes is huge. You'll feel fresher (and therefore, better and look younger), and faster to cope with work and household chores.

If you are very busy morning at home, bring the lessons at other times of the day, even at night (not later than two hours before bedtime). This is certainly better than not doing gymnastics at all. However, the morning exercises, morning freshness of the stock is not replaced by anything.

What exercises to do? This question is answered individually. It is difficult to recommend an exercise program, equally suitable for all women healthy and young need a gym, not very healthy - other, not so young - the third. And if you still want to exercise in addition to general improvement of something "correct" in your figure - made of, say, slimmer waist or full legs - you'll have to choose them carefully. General, the main complex of gymnastic exercises, you will hear on the radio, found on the pages of these and other books. And here we offer some additional, so-called "cosmetic" exercise, which may include in its regular daily exercises healthy women who wish to correct certain shortcomings of the figure.

Exercise at a rapid pace, first by 3-4 times each, then gradually bring up to 10-12. During the exercises do not hold your breath - breathe freely, to pay more attention to exhale than to inhale. A few weeks later you will surely notice the pleasant changes in their appearance and, of course, the well-being. However, do not forget: these exercises have a narrow, special effect and cannot replace all others (for example, developing the respiratory system, improve posture, strengthen the arms and shoulders).

Exercises for waist and hip

1. Lying on his back, hands behind his head. Dramatically raise the straight legs, bring them closer to the head, then dropping sharply, to lift the torso and bend forward (feet off the floor not to interrupt).

2. Lying on his back, together straight-leg raise and lower them to the left again up and down the right. Make sure that the blade never left the floor.

3. The same. Bend at the knees alternately trying to heel over toe does not touch the floor ("bicycle"). First, pick up slowly, then at a rapid pace.

4. Lying on his stomach. Lifting both arms and legs, take hold of the foot (head up!). Then go in and out when the exercises - inhale when returning to and - exhale.

5. Sitting, focusing his hands from behind. Lift the hips off the floor, Record one leg over the other and touch the floor. Back in and out. The same with the other leg.

6. Lying. Raising his foot, move it through the body and toe sex (as far as possible) however, the other leg.

7. Lying on its side, one arm extended upward, the other - in the palm in front of you at a shoulder level. Lift the legs and hips of 10-20 cm from the floor and slowly lower them. Make sure that the body while it stretched, leg's bent, however, on the other side.

8. Lying on his stomach, with the support with one hand on the floor. Lift the hips and lower however, relying, on the other hand.

Exercises for the chest

1. Lying on your back, arms stretched out with small dumbbells and raised to the chest level. Slowly dissolve your arms and back in and out.

2. The same. Slowly raise your hands behind your head and bring them down.

3.The standing position. Binding his hands and rise above your head as far back, torso backward (head elevated).

4. The same. Raise your arms forward at shoulder level palms inward. Join hands, spreading his fingers. With the power to press your fingertips on each other, to feel the tension of the muscles of the chest. After a few seconds to shake hands and move your fingers.

5. On his knees, drawing his hands on two chairs bending and straightening.

Exercises for the legs

1. Lying on his back. Bent leg below the knee, so that it touches the chest, clasp her hands. In this position, swing a few times, then go back in and out the same with the other leg.

2. Standing feet shoulder-width apart bends over without bending your knees and try to clasp the hand's ankles feet. In this position, made ​​2-3 deep slope forward and back in and out.
3. Sitting. Raising his knee to his chest, take hold of the foot, to straighten the leg, then take her to the side, bend of the knee, however, the other leg.

4. Sitting, leg's bent in the knees and touch his chest. Slowly roll in this position on his back, then go back in and out. n.

5. The standing position. Put one foot on a stool and make a movement as if you climb on him, while the other leg is not completely straightened, next lower the leg to the floor. Repeat until easy fatigue, then change legs.

6. Running on the spot, raising your knees after a short respite to repeat the exercise twice more.

Surprisingly, at first glance, the exercises for the legs are universal. Full legs become slimmer, thin - fattening. With great patience and perseverance can even reduce the curvature of light. Besides gymnastics, very helpful for feet walking, dancing, swimming, cycling in and again want to repeat that regular exercises, daily sip of courage is needed for each of us. And the more a person works, the more tired, the additionally it needs a friendly and active support. It would seem a trifle - just ten minutes. However, the impact of these minutes is huge. You'll feel fresher (and therefore, better and look younger), and faster to cope with work and household chores.

If you are very busy morning at home, bring the lessons at other times of the day, even at night (not later than two hours before bedtime). This is certainly better than not doing gymnastics at all. However, the morning exercises, morning freshness of the stock is not replaced by anything.

What exercises to do? This question is answered individually. It is difficult to recommend an exercise program, equally suitable for all women healthy and young need a gym, not very healthy - other, not so young - the third. And if you still want to exercise in addition to general improvement of something "correct" in your figure - made of, say, slimmer waist or full legs - you'll have to choose them carefully. General, the main complex of gymnastic exercises, you will hear on the radio, found on the pages of this and other book. And here we offer some additional, so-called "cosmetic" exercise, which may include in its regular daily exercises healthy women who wish to correct certain shortcomings of the figure.

Exercise at a rapid pace, first by 3-4 times each, then gradually bring up to 10-12. During the exercises do not hold your breath - breathe freely, to pay more attention to exhale than to inhale. A few weeks later you will surely notice the pleasant changes in their appearance and, of course, the well-being. However, do not forget: these exercises have a narrow, special effect and cannot replace all others (for example, developing the respiratory system, improve posture, strengthen the arms and shoulders).

Exercises for waste and hip

1. Lying on his back, hands behind his head. Dramatically raise the straight legs, bring them closer to the head, then dropping sharply, to lift the torso and bend forward (feet off the floor not to interrupt).

2. Lying on his back, together straight-leg raise and lower them to the left again up and down the right. Make sure that the blade never left the floor.

3. The same. Bend at the knees alternately trying to heel over toe does not touch the floor ("bicycle"). First, pick up slowly, then at a rapid pace.

4. Lying on his stomach. Lifting both arms and legs, take hold of the foot (head up!). Then go in and out when the exercises - inhale when returning to and - exhale.

5. Sitting, focusing his hands from behind. Lift the hips off the floor, Record one leg over the other and touch the floor back in and out the same with the other leg.

6. Lying. Raising his foot, move it through the body and toe sex (as far as possible) however, the other leg.

7.Lying on its side, one arm extended upward, the other - in the palm in front of you at a shoulder level. Lift the legs and hips of 10-20 cm from the floor and slowly lower them. Make sure that the body while it stretched, leg's bent however, on the other side.

8. Lying on his stomach, with the support with one hand on the floor. Lift the hips and lower however, relying, on the other hand.

Exercises for the chest

1. Lying on your back, arms stretched out with small dumbbells and raised at the chest level. Slowly dissolve your arms and back in and out.

2. The same. Slowly raise your hands above your head and bring them down.

3. The standing position. Binding his hands and rise above your head as far back, torso backward (head elevated).

4. The same. Raise your arms forward at shoulder level palms inward. Join hands, spreading his fingers. With the power to press your fingertips on each other, to feel the tension of the muscles of the chest. After a few seconds to shake hands and move your fingers.

5. On his knees, drawing his hands on two chairs bending and straightening.

Exercises for the legs

1. Lying on his back. Bent leg at the knee, so that it touches the chest, clasp her hands. In this position, swing a few times, then go back in and out the same with the other leg.

2. Standing feet shoulder-width apart. Bend over without bending your knees and try to clasp the hand's ankles feet. In this position, made ​​2-3 deep slope forward and back in and out.

3. Sitting. Raising his knee to his chest, take hold of the foot, to straighten the leg, then take her to the side, bend at the knee however, the other leg.

4. Sitting, leg's bent at the knees and touch his chest. Slowly roll in this position on his back, then go back in and out.

5. The standing position. Put one foot on a stool and make a movement as if you climb on him, while the other leg is not completely straightened, then lower the leg to the floor. Repeat until easy fatigue, then change legs.

6. Running on the spot, raising your knees. After a short respite to repeat the exercise twice more.

Surprisingly, at first glance, the exercises for the legs are universal. Full legs become slimmer, thin - fattening. With great patience and perseverance can even reduce the curvature of light. Besides gymnastics, very helpful for feet walking, dancing, swimming, cycling

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Body-building

Muscles consist of two types of muscle fibers: "red" and "white." "Red" is called marathon because they have a very high-power endurance. "White" - is, on the contrary, "sprinters." They are able to develop extremely powerful force, but are being rapidly depleted on average, the muscle of "white" fibers than the "red" for 20% -22%.

Clearly, the predominance of "red" fibers makes human physical endurance, but if more "white" fibers, it prefers short-lived coach sports cause body builder thickening of both types of fibers. By the way, their number does not increase, as many think. It remains constant throughout life. Growth of "mass" is due only to an increase of transverse diameter of individual muscle fibers. In itself, it is negligible, but multiplied by the number of fibers in the muscle, an enormous increment of muscle volume.

Clearly, a bodybuilder who has more "tolerant" fibers will continue to gain "mass" is somewhat slower. Indeed, precisely because of its high endurance of muscles will longer resist the stress of training loads. However, not only from all this depends on the rate of growth of muscle "mass." Scientists say that an important factor in anabolism is the structure of muscle cells that comprise the fibers of both types. The cells vary the number of mitochondria, a kind of battery power - who is more of them, someone - less. There can accumulate more or less glycogen. In addition, cells of unusual people have different abilities to assimilate the main cellular component - water (muscle man made of water by 75%).

Workout.
Training starts with exercises to enhance blood circulation. The first is jogging in place or jumping rope. You can also do pushups on the floor, lifts the torso of the supine position and jumping with legs apart with clapping his hands behind his head. Set aside on this work out no more than 5-10 minutes, because you need to save energy for activities.

That's a good warm-up program.
Jumping feet apart with cotton over the head, 20-30 times.
Alternate toeing spaced legs with fingers-20-30 times in each direction.
Pushups on the floor-10-15 times.
It tilts to the side-20-40.

Remember that the exercises should be one after another without pausing to prepare well for the training.

How to train
Keep in mind that exercise itself does not increase muscle mass. It should be taken into account such factors as diet, duration of sleep and rest, which you currently provide is a common mode of your life, etc. Since the beginning of practicing a day: on Mondays, Wednesdays and Fridays or on Tuesdays, Thursdays and Saturdays. You should exercise regularly for three days a week during the first three months. After that you can increase your training up to 4-5 per week. In general, the consistency in training is the key to success.

How to get the best results from training:

• Take care of adequate sleep and rest;
• First Train three times a week every other day;
• Adjust your scheme so that the exercise every once in one and the same time;
• Eat good quality and properly cooked food rich in proteins, vitamins, minerals and unrefined carbohydrates;
• Drink purer water;
• Continually inspire yourself that you will succeed in establishing the body, which has always sought.

Where to train
Home room provides privacy and the opportunity to train as you want. Most of the active athlete's champions began lessons at home. A good example is Lou Ferrigno, who for three years practicing in the basement of his parent's home in Brooklyn before dared to go to a public gym. And Franco Columbu, a doctor, won the competition for the title of "Mr. Olympia "after training in his garage! You can build your own room the professional level. At first, you'll need collapsible rod and dumbbells, then controlled by the angle weight bench and a couple of racks for squats. Later, this you can add a device to train the legs, the bench for training the abdominals, block devices, etc. This can result in costly, but the equipment for the home of the hall you will pay only once. In contrast, exercising in the paid room, you have to pay money every month or once all year. If you attend a free public hall and for some reason, miss a workout, you will be able to exercise at home.

WHEN Exercise
Exercise at any time, day or night Boyer Coe, the world champion for several years practicing with 2 to 4 am every day. It was the only time that Bowyer could carve out for classes in its dense academic and business scheme of the day. Most athletes train in the evenings, after school or work, although a significant percentage of practicing either the morning or during the day. Of course, the vast majority of the outstanding athletes trained in the morning. You should choose a time when you could have a regular practice in every training day. I believe that much depends on the condition of the body within days. When your energy levels to their highest levels, that's when you should, and conduct classes. The most important factor for success is the constancy of athleticism.

How to dress
When you are deciding what clothes to exercise, should take into account two factors. First, clothing should be loose enough so that you can perform a full range of motion. Secondly, it should be quite warm in cool weather and relatively easy in the heat, to make you feel comfortable during exercise. The most common clothing the athletes are cowards. Sweat pants, and a jacket should be on you in cold weather. Selection of footwear is also important because it protects the arches of your feet on the distortion when you lift heavy "iron" or God forbid, when you drop a burdening the unprotected toes! Furthermore, recommend that you put on weighty athletics are to protect muscles during strenuous exercise (especially when the squeeze on the head with a heavy rod, doing dead lifts and squats).

INITIAL weights.
Between the approaches, you rest 60-90 seconds. Rapid pace of training will keep your body warmed up during the sessions; you will not be at risk of injury and maintain increased blood flow in the muscles, so you'll get bigger and stronger. Another aspect of the training rate of how quickly you pick up and drop weights. As a rule, performing an exercise, such as with a barbell, you spend 2-3 seconds to lift and four seconds on the lowering of the projectile. Why is it so important to train at such a pace? Performing the exercises slowly and uniformly, you would like a training produces a "rut." Diligently learning to control the movement, you become able to concentrate and load just those muscles that you train. This will help prevent injuries and to develop a large, powerful muscle fiber, which through the nervous system adapt to the intensive work. Once you've learned the proper technique of the exercises, you can try to train at a faster pace. Prior to that, it is not recommended to engage in too quickly to avoid losing control of movements, correct sacrificing style exercise, and do not injure themselves.

HOW again?
The low number of repetitions (1 -5) develops mainly the strength and power; the average number of repetitions (8) ensures the growth of muscle volume, and improves the relief of muscle and local endurance, while a high number of repetitions (over 15) develops mostly muscular endurance, and their relief and to a lesser extent, increase the amount of muscle. If you are a very high number of repetitions (over 20) and exercise in a continuous circular manner, without pausing to rest between sets, we will develop the cardiovascular endurance system. I recommend to train extensively, which means that different versions of sets and reps for improved physical fitness and development. I will continue to negotiate these principles during the course. Workout and relaxing exercises also help avoid painful events, as well as Thermotherapy, cold therapy and stretching after a workout.

ADAPTATION TO EXERCISE
To avoid muscle aches and do not get injured, develop the training program with weights gradually. During the initial training runs just one approach to each of the exercises. Continue to implement only one approach to exercise in the first week of training with light weights during the first month and make another approach to each exercise stick to the rules of one approach to each exercise and gradually get up to two loaded practices (in the second month!). Athletes with a good initial physical condition can perform a loaded program from the beginning of the third week. If you feel that you need 4-8 weeks to work on the full program, give yourself time. Do not try to do more approaches until your strength and endurance level does not increase sufficiently to carry a greater load. Be careful when building the weight burdening any exercise in the first three weeks of lessons. Too hasty an increase in the number of approaches or weight burdening to inevitably lead to the development of improper exercise techniques that can lead to injury and unbalanced development. Every time she starts a new program; you should give yourself a week to get used to the new training load. If you follow these guidelines, the muscle pain will be minimal, and you will achieve rapid progress towards a constitution, which aspire to.

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Belly Dance or beauty and harmony

That cannot a woman to stay longer as gorgeous, young and advantageous. Shaping, fitness, aerobics, fitness, killer diets, dangerous pills, dubious supplements and ... plastic surgery. However, the recipe of feminine beauty and attractiveness, together with the well-being was created many centuries ago. It has long been known that the Arab dances have strong energy.
Experts supposed to belly dancing enhance your health and prolong youth, Belly Ballet me a woman, both outwardly and internally, because during the dance, you experience the unique pleasure of movement, the joy of life, love to the world, you learn to live a happy present.

Today we know more than 50 types of belly dance.
There are eight elementary schools: Turkish, Egyptian, Pakistani, Botswana, Thai, Bhutan, Aden, Jordan, as well as many small schools most prevalent in the world to the Egyptian and Turkish belly dancing school.

The alternation of elements of Arabic dance: plastics, shock makes it more flexible and agile muscles and ligaments. The skin becomes elastic and beautiful, free from cellulite. With belly dancing, you can lose weight without dieting (calculated that with the help of belly dancing can burn up to 300 calories per hour, depending on the intensity particular training), or, conversely, improve, harmonize their weight, if there is a certain imbalance. Elements of belly dancing promote redistribution of subcutaneous deposits, and the figure is changing the dance of life. This name deserves to belly dance, not only because of the synonymy of the words "belly" and "life." Results of a survey on health, which was held in spring 2002 among students of the Moscow school of belly dance, has shown that this type of motor practice:

Considerably improves the condition of the spine after one-month study, even people who have suffered spinal injuries - significantly develops joint flexibility after 2-3 months, the results are noticeable in young girls and women between the ages - 6-12 months improves the state of the gynecological sphere, for example, gets rid of menstrual pain, because of which many women have to sit on the tablets - excellent support for women during pregnancy and recovers to shape after childbirth.

To date, the elements of belly dance - belly dancing - were included in many dance styles. And it is not surprising. After all, except that the belly dancing strengthens your health, it is still very beautiful and aesthetic. Not for nothing, in recent times, many women are attracted to him. Dance programs with elements of Arabic dance can be seen on stage, in nightclubs and discos. It can be argued that belly dance - is a full-fledged current dance style, allowing the modern woman to know yourself, become more confident both physically and emotionally.

It is no coincidence in popularity after the Latin rhythms that have won the hearts of millions of fans around the world, belly dancing is in second place, but many experts believe that soon the belly dance, oriental style conquered the whole world. In Europe, the most fashionable dance halls are increasingly heard Arabic music, and more and more people dance elements of the Arabic style, hitting her grace and beauty.

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Yoga

Yoga - the doctrine that came to us from antiquity. It originated about 8,000 years ago in India, and until recently was shrouded in mystery, creating an atmosphere of mysticism around himself. Many people mistakenly believe yoga a religion; others associate it with magic and hypnosis. Because of these stereotypes, many people are still afraid of the word "yoga," despite its popularity in the recent past and are hesitant to come to class.

In fact, Yoga - an ancient science of man, is a specific way of life, which allows to gain perfect health - physical, mental, moral. Yoga - a unique system based on a thorough knowledge of the laws of nature and wisdom of Indian philosophy. It helps the body does not get old, treat disease and simultaneously soothe nerves and restore peace of mind, clear your mind, increase resistance to stress, performance, relieves chronic fatigue syndrome, helps restore energy balance.

Yoga postures - the ideal form of exercise which, if done correctly, gives the body the ease, efficiency, produce the body's resistance to disease. They stimulate the harmonious functioning of all internal systems respiratory, circulatory, digestive, nervous, glandular, urinary and excretory. Yoga trained the whole body and enlivens all physiological functions, resulting in both body and spirit health gain. Yoga (postures) (breathing exercises) withstood centuries of the test of time, and still better and more complete system of healing the body had not yet invented.

The uniqueness of the system of yoga, in contrast to all sports, is, in particular, that it is universal and is suitable for absolutely everyone. Yoga can begin to engage in seven years, and you can start in 70 years. It can deal with both men and women, both experienced athletes and people who have never engaged in sports, both healthy and having a "bunch" of disease. For each person, there is "his" yoga. Its varieties are many: children's yoga, yoga for pregnant women, yoga for seniors, yoga for athletes. Yoga for people with problems of the spine, joints, and various diseases of the respiratory system, circulatory, digestive, etc. Deal can and should be even with such serious diseases as diabetes, heart disease, asthma, etc. This unique system is good because it cannot only prevent disease but also to full heal, many of them. Therefore, faster and more efficient and benefits of yoga are beginning to feel the people, began at age 50 and older or people with health problems, desperate and disappointed to have lost hope of finding the lost health and joy of life.

Experienced master in the classroom always draws people's attention on the correct execution of poses, talking about their therapeutic effects on classes for beginners, a lot of talk on the role of the spine, one or another system in the human body. It turns out that before I learn the Yoga, it is necessary to learn how to stand, walk, sit, lie down. Practicing yoga, one begins to slow realize that his health is simply in his hands. That only he and that he, rather than doctors, relatives, colleagues at work, weather, etc. is responsible for their own physical and emotional condition, good health and spirits. Gradually, the person begins to change character; he gets rid of the fears, complexes, and negative qualities and becomes calmer, balanced and cheerful. The man even looks a lot is changing - looks younger than his years; his eye's shine, movement and gait are very light, elegant, graceful.

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Fitness

Modern and trendy now fitness has existed and flourished for hundreds of years ago, but then called in another way, more precisely, not named in any way at all. It is an ancient version of a similar lifestyle, which, according to most experts, no doubt back in the V century BC. er. The ancient Greeks, in fact, created a "prehistoric fitness," devoting himself to sports and turned it into a kind of art. The main goal for the first amateur athletes was an inner harmony and outer beauty. Moreover, the daily hours of training did an athletics profession - the ancient athletes were spending all their time training to win at the Olympics. A little later, the art of athleticism reached Rome, and ancient sports were their favorite folk show as a result, familiar to many born Fitness - a new word with the old sense. It is worth remembering and the existence of the term - the first Roman fitness clubs, which served not only for hygiene procedures, but also for exercise and cultural facilities. Due to this, the terms are ultimately the meeting place for the community. Later, similar institutions have in many European countries.

However, in contrast to the ancient term, even in the most luxurious of them there was nothing that was meant for exercise. Only at the turn of the millennia around the world appeared complexes that combine gyms, beauty salons and saunas - modern health clubs. As in ancient Greece for many years, fitness has become a profession for some and for others - a way to achieve physical perfection and spiritual harmony.

The second version of fitness (which, incidentally, better described as the second stage of its development) - American officially the term was born in the United States about 30 years ago, although the first training programs were formed during the Second World War. In order not to lose time in vain, American soldiers were engaged in weight training, strengthen your abdominal muscles, tighten on the bar. After years of simple exercises have become classics, and professionals in the field of fitness are constantly improving them.

Fitness and its variants.

Now widespread such a thing as fitness. However, not everyone can see exactly what is hiding under that term.

Any exercise or set of exercises, the result is to achieve a certain level of health that relates to fitness.

Fitness has many varieties:
aerobics
Stretching
Tai Chi
yoga
shaping
Pilates
Callanetics

Due to this diversity trends in fitness, everyone can choose what to liking to him.

Aerobics.

Aerobics - a movement to music that stimulates the cardiovascular and respiratory systems, a great way to lift mood and fight obesity. Aerobics attractive because of their accessibility, passion and ability to change the content of lessons depending on the interests, physical condition, age, level of physical fitness involved.

Today, there are about 40 kinds of aerobics, which can engage in a fitness club or at home. Among the many areas of improving aerobic exercise can distinguish main groups:
gymnastics, athletic (classic aerobics, stretching);
dance styles (jazz, aerobics, salsa aerobics, etc.);
the cyclical nature (e.g., step, aerobics saykl);
direction east-zap ad2 which united European and Oriental culture in the field of fitness (yoga, Tae-bo, ki-bo).

Tell me more about the subspecies in each direction.

Slide aerobics.

Slide aerobics - it's an exercise for athletic direction using a special slide-board. Classes on the slide are a high-intensity type of aerobic training. Most of the exercises like motion skater and is aimed at developing the muscles of the lower body and overall endurance, balance and coordination. That is why, according to specialists, slide aerobics - the best kind of aerobics for women who want to get rid of extra pounds in the hips.

On the track, the slide is recommended to engage in running shoes with a wide flat sole. In addition to the exercises on a slide attached special socks that are worn over athletic shoes for maximum effect from the workout. For the first time standing on the slide, people will feel not very confident. Of course, in a more advantageous position will be lovers of skates. However, they have pretty sweated, learning new practices. To do this, learn how to make a strong push to recover from the center of a slide to it aside and then back again. To correct perform you need to stretch the inner and outer thighs.

Having mastered the art of sliding, moving on to more complex exercises: rotations of the body, hands, leg raises and more. Catching up on the slide, keep your shoulders, chest and hips in a straight line, and knees - strictly under the soles. Necessarily equal distribution of weight between both feet, and the repulsion is the entire surface of the foot. Furthermore, do not forget to keep the slide in the field of view directly in the process of sliding.

Slide aerobics.

Step aerobics - type of aerobic exercise using a special step platform, which allows movement coupled with the steps and jump on it and through it in different directions. The platform is made of the frame that holds up to 600 kgs, which ensures complete safety.

Aerobics is ideal for preventing and treating osteoporosis and arthritis, as well as to strengthen leg muscles and the recovery of the grass knee. Step aerobics classes perfectly enhance the shape, especially the muscles of the shins, thighs and buttocks. And applying charges (such as dumbbells) up to two kilograms, can strengthen muscles and shoulder girdle. Do best in sports shoes (running shoes). During the training necessary to ensure proper posture, and coming back from the platform onto a solid surface, put your foot on the entire soul.

Tempo musical accompaniment is usually 120 - 130 of accents in a minute.

Dance aerobics.

Dance aerobics is a complex dance movement based on the basic steps.
It strengthens the muscles of the lower body, stimulates the cardiovascular system, improves the coordination of movement and posture, burn calories and thus lose weight.

Depending on the key style of dance release:
funk-aerobics
City-jam
hip-hop,
Latin (salsa aerobics)
Afro-jazz,
modern jazz, etc.

Training is conducted at a brisk pace to the music, corresponding to a particular style. Dance aerobics is very attractive, emotional and has great prospects, but to call it an easy occupation impossible - for beginners are constantly having trouble with the coordination of their body. If you want to do and good experience, this problem can be solved.

Aerobics.

Aerobics is a form of group exercise on a stationary bike indoors. Much of the training takes place on the bike, except for warm-up and final minutes in the gym. Such training is much "load" the cardiovascular system and muscles of the legs, and when the music tempo to 150 beats and higher spinning automatically lose aerobic roots and became one of the types of force fitness.

Compared with the classic aerobics classes or on the treadmill to burn energy faster (45 minutes at an average pace workout burns up to 500 kcal).

Aqua-aerobics.

Aqua-aerobics - analog of the classical aerobic workout in the water using special equipment (belts, vests, dumbbells, straps, paddles, gloves, etc.) Aquatic environment facilitates the majority of the exercises and is an excellent place to conduct classes with a strong improving effect. Instructor training is conducted themselves on the land, and the group is engaged in front of him in the water. Like any kind of aerobics, aqua aerobics is held under the musical accompaniment with different tempo.

Stretching.

This set of exercises and postures, got its name from the English language (stretch - stretch), is specifically designed to add muscle elasticity and joint - flexibility and mobility. Classes begin stretching and harmoniously complete the vast polshinstvo fitness workouts. The essence of stretching exercises is to stretch the muscles relaxed, or in alternating tension and relaxation state of the stretched muscles. Thanks to regular classes in the muscle fibers increase blood flow and improve the metabolism, which prevents them from premature aging.

Depending on the purpose of stretching classes used:
in a workout to prepare muscles for training, for the development of flexibility and elasticity of muscles as a separate class;
as a process of relaxing the whole body in the final part of a fitness program.
Basic principles of proper training:
It must be developed all the main parts of the body (pay attention to the muscles of the torso);
necessarily slow and even breathing and absolutely do not need his delay. Each exercise, start with inspiration (the exception - only with different slopes);
essential exercises performed while sitting or lying;
maximum concentration is on that part of the body, which is stretched;
time frame classes - 20-55 minutes three times a week.

Tai-chi

System of exercise's tai chi was created many years ago, Taoist monks. It is based on a whole opposite cosmic force of "yin" and "yang," the doctrine of which can be found in many martial arts. System of exercise's tai chi consists of two processes, integral to each other - physical exercises and meditation. Tilt and rotate the subject to the principle of circular motion. All exercises are performed smoothly and harmoniously. According to Chinese's physicians, the secret of tai chi is that exercise combined with peace of mind and relaxation, and this has a beneficial effect on the human nervous system as a whole. It proved that Tai Chi strengthens the immune system and helps the body resist viral infections. In addition, the ancient art of healing can be successfully used to strengthen muscles and joints, as well as to prevent osteoporosis in older people.

Yoga.

Yoga classes are considered to be one of the most harmonious developments of human systems, in fact, this whole philosophy of life. Yoga helps you maintain good form and avoid stressing, and promotes a long year of life. Doing yoga, you can even find hidden reserves of the organism and learn how to use them. By tradition, yoga classes include a variety of exercises, cleansing the body, the ability to control breathing and posture, somehow affecting the life force embodied in the human body.

Very quiet kind of yoga is classical yoga. Classes have no age or professional constraints.

Classical yoga helps to acquire practical skills for relaxation and meditation, learn basic postures, and also charge the body with energy by learning the secrets of health and inner peace.

Yoga places great emphasis on working with the body, but at the same time focused on training the human mind. According to this doctrine, a complete physical health and control over the activities of our body shell can be achieved with physical exercises combined with proper breathing. In the process of training a person should not just mechanically perform any movement, and clearly understand and feel what it does.

Fitness Yoga is the integration of the old gym and a healthy lifestyle with a modern point of view. It is for those who are not interested in the psychological part of yoga - meditation. These lessons are mostly to the correct execution of postures and total-body workout.

Shaping.

Shaping is an integrated system that incorporates not only physical exercise and dietary principles, and the art (shaping choreography), fashion (shaping style), the concept of a beautiful appearance. This is purely a women's concept of "being the worlds" particular way of life, which if desired and appropriate the effort gives a fair half of mankind slender body, soul and beauty of femininity.

Training in shaping a complex of activities, consistent effects on different body muscles. Training effect is achieved by repeating the cycle exercise. Repetitions are performed at a moderate pace many times (up to 300 or more), until exhaustion. It is the consistent study of all muscle groups with low intensity allows no significant load on the heart and joints to achieve the effect of loss of body energy.

Pilates.

The system developed by Joseph Pilates, and called his name, is a set of flowing movements designed to improve the flexibility of the body, strengthening the individual muscles and body as a whole. In the process is employed not only the large superficial muscles, but the deep and shallow, which require a different approach and specific training. Particular attention is paid to muscle "skeleton" for the spine; the condition is directly related to the overall development of the whole body. In addition to the purely recreational areas, Pilates is often used as a reducing vehicle after various injuries, particularly injuries of the spine.

Fitness - it is fashionable.

Thus, in our everyday life has become a new concept - fitness. There are special fitness clubs, have specific clothes for fitness, particular food. What is it? fitness literally a healthy lifestyle.

Fitness centers are complexes that are under a certain kind of services aimed at maintaining a healthy lifestyle.

Fitness - Transition concept is very similar to the well-known to us from childhood and therefore, pretty bored the notion of physical culture. All of what you do with pleasure, all that you do not achieve sports results in some form or other sports - all this fitness.

The whole complex of different directions - a gym, aerobics (as in the hall, and outdoors), swimming pool - all are component's fitness culture. Classes can take place not only in the hall, but on the street: jogging in the park, biking to the mood, but not, for the record - it's too fitness.

Fitness - a more capacious and at the same time, freer scope than exercises. Old-timers say sport that is no difference, just invented a new word, and they are right. A new look at sport and recreation, a modern word - and a new all want to perceive.

A wonderful opportunity to select
Now came a lot of sports clubs and fitness centers. Besides the common problems that unite these complexes, there are significant differences. First of all, they relate to the range of services, equipment class and, consequently, prices. Therefore, this rest or exercise (as you prefer) is available for almost everyone. Everyone can choose the best option.

However, the most important difference - it is the unique atmosphere that is inherent in each club separately and only reigns in it.

There are clubs with a large gym full of people, the hustle and bustle. Classes are reminiscent of friendship "hangouts." There's a lot of fun, healthy and interesting. It not limited to interest only to the sport, go there to see and be seen very attractive to young people. Better place, combining the care of health, sport and leisure, just do not find it. They are characterized by very free, democratic atmosphere.

Those who are lonely, who wants to make new friends will welcome the opportunity that they offer clubs.

If you have enough recovery and bustle at work, and you want to quiet enjoy a workout in a comfortable environment, trustingly giving himself only by the will of the instructor, and then relax, staying focused on anything extraneous - come at any gym.

The atmosphere in these clubs is quite unusual: the silence, broken by muffled blows of simulators, sometimes, light background music, almost sterility in the pool - a quiet lapping of the water one or two swimmers, a number - a number of free cozy lounges, illuminated by a soft warm light. You unwittingly possessed the general state of peace, comfort, freshness and excitement of lung involvement in a correct way of life. Staff friendly and unobtrusive. By myself, I know; it's addictive ...

Nevertheless, each club totally unique special atmosphere, everyone is proud of something that is only from him, and the division of the types of clubs is very, very conditional.
The only thing that unites them is caring about the person who came into it, creating a comfortable environment for work and leisure. Typically, the club has a sports shop, a cozy cafe or bar. Beauty salon here could not be more helpful.

Men happy to discover the charm of a pedicure and many conceivable services.

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Qigong

Humankind has long sought the impossible - to reverse time. Sooner or later there comes old age, and of course, we all want to look and feel cheerful, healthy as in his youth.

Change the course of time, hardly anyone succeeds, but significantly slows its devastating consequences can be. Without exaggeration, we can say that Qigong is one of the best methods of gaining eternal health and vitality, strength and unfading beauty. What is Qigong?

Different practices of qigong were born many years ago in ancient China. The word qigong is translated from kitaykogo roughly means "nurturing and education of energy" (from "chi" - energy and "gong" - the work force) the word "chi", or "chi» (qi) Chinese's call life energy that permeates everything, like the world's airwaves. Have it, any inanimate body or a living being: stone, water, grass, tree, animal, human, planet, star. Qi is in continuous motion. It can be "cold" may - "warm" might be "wild" may - "calm," "dark" - "light," "Earth" - "heaven," etc. The words in quotation marks are not should be taken literally: rather it is some abstract category. Each entity has its own qi. There Qi Sun, the Moon is chi, chi land, water, trees, forests, rivers, seas, day, night, human internal organ, etc. Qi - subtle energy in small amounts; it is not perceived by our senses directly. (For the skeptics note that the methods of Western science chi has been studied and even measured).

In a healthy strong man, chi energy a lot and it flows through the body freely. In weak or diseased human chi little, or its free flow is broken, and it is somewhere stagnated. Man is born with some initial (primordial) qi, but the most person during her life is gradually lost due to urban life, often stressful, alcohol, household goods problems, etc. The "normal" person, usually a little chi.

Pursuing qigong can accumulate a lot of chi, open channels through which it flows, restore energy balance, and after him, the spiritual and physical health. How to practice qigong, which represent classes look like exercise at a closer look?

Every single qigong - a set sequence of exercises. In all exercises, in addition to external physical movements present an inside job, based on the concentration of attention and training. For example, if we focused on the top of the head, then this place has increased the number of chi. Chi's energy is directly related to our thought. Actually, much thought is directed, there is going to Qi if our attention moves smoothly over the part of the body in a certain direction - in the same direction and moving chi. If we look closely at another person, we give him a piece of his chi.

Although the chi and exists objectively, its development and quality are subject to our thoughts. By nature, we have three major power centers, the original reservoir of qi, the data to us from birth - lower (Xia dantyan "), middle (chung dantyan) and upper (" shan dantyan). The lesser reservoir - the main, a healthy person there should be more of qi. Cultivating Qi begins with the center.

Practices of qigong - a lot, and each complex is defined objectives. For example, the practice of "Tai Chi Kung" move chi energy through the body and maintains the body after the energy that is necessary for the implementation and testing of combat "forms" of Tai Chi. There is a Qigong for strengthening and flexibility of muscles and tendons - Qigong "Damo Ching" ("Kung Bodhidharma) . There is hard Qigong, or Qigong Iron Shirt - Qigong to strengthen the body and the development of insensitivity to strong shocks, stabbing, cutting and temperature influences. There are "easy Qigong - Qigong reduced weight, having mastered that you can climb the steep wall, jump down from a great height is not broken, jump over obstacles up to the house, run on water, etc.''" Hard "" slight "and''" Tai Chi "Qigong - direct combat, they are usually taught in military schools. There is still a "show-Qigong - Qigong weight loss (more accurately - restore weight) and purification of the body, opening the energy channels. There is a "Chi Kung - Qigong replacement of physical food to energy, when a person becomes able to do for a long time without eating. oigong for the eyes - for better view and a lot of variety.

Each qigong aims to develop certain qualities. However, since man is a single seamless system, resulting in the accumulation of the large amount of qi, improving its quality and channel opening, may (sometimes unexpectedly) reveal a variety of other qualities and abilities (positive performance).

Engage in qigong best schools of qigong, a group involved. Although on Qigong published many books detailing the basic principles and many sets of exercises, training alone outside of any school will do little good, and in some cases can and do harm. Like any other great art to learn qigong should be step by step under the guidance of an experienced mentor teacher
basis for efficient and rapid acquisition techniques of qigong - the regularity of the session's breaks in the classroom dramatically slow progress. It is like a path between the tall grass: if it no longer a walk, she very quickly overgrown and need to re-tread. Because each exercise focuses in some way, at first very difficult, it is to distract from extraneous thoughts, turn off the internal dialogue with himself and thought only to direct where you want to exercise. If it fails once, should not be upset - if regular workouts gradually disciplined thought and soon fewer and fewer jumps from one to another. Over time, you can clearly feel the flow of qi. Every person has feelings of chi solo, and here it is not necessary for someone to navigate. It may be warm on some part of the body, pleasant tingling, relaxation; pleasure fills the body, etc. Someone almost immediately begins to feel the chi, one year later or two years of study.

Concrete results, of course, directly depend on those of qigong, which you have chosen. However, in any case, the regular practice complexes already half a year later began a powerful healing effect of qigong. It increases the overall tone, reduces fatigue and need for sleep, strengthens muscles, improves coordination and balances the body; the joints become much more mobile and flexible, straightens the spine, improves posture. After a long period of time, a person becomes calmer, balanced and confident. Increased intelligence and the ability to focus the mind on the most important after each exercise qigong - a concentration of thought about anything but the ground and dropping all the excess. Engaged in Qigong, as a rule, more effective and faster to achieve your goals, because the ability to focus on the essentials. Disabled incessant inner dialogue, burns huge mass of energy for ordinary people. Over a longer time increases the immune system, leaving the disease of internal organs, often chronic and incurable. Older people involved in qigong begin to look and feel much younger than his years. And this is a very small list of how the art of qigong can help a person.

Qigong - is always the practice. If you read much about qigong and many know of him, you know how it works, but you do not sell themselves - the effect is zero. Alternatively, you can almost know nothing of the "theory" and is limited to guidance teachers - and believe me; the result will not take long. The result will be huge. The value of any of qigong is that over time acquired the quality and the ability to become a part of yourself and do not get lost for a very prolonged time, even if a long break in employment (this is true, the high level of skill). If we talk about health, gained from training, it's health - is your natural state. It is incomparably larger and stronger health and receipt of medicines, food additives and jogging.

Qigong practice is to maintain health and youth to millions of Chinese for centuries. Now let Qigong to maintain health and youthful you!

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