Baron-Center.com

In these times that run now in which the big Christmas meals force us more of one to strain for not taking weight, there are those who, fighting against the cold, manage to go out to run and desentumecer the old machinery that is our organism with the firm intention of lowering something of weight and power to eat to taste without thinking about the quantity of hydrates, calories and fats that we are getting for the body. And there is when they appear she, the stiffness.

If we ask for the stiffness I am sure that more of one there comes to his mind a scientific explanation that has to do with a few lactic acid glazing between the muscular textile and bla bla bla … since it is false. Yes, since you hear it. The scientists every time are sure that this is not the scientific explanation of the stiffness and they have his reasons.

The stiffness or científicamente baptized like muscular pain of simple-minded origin (DOMS in English) was thinking in the beginning that they were coming because of the glazing of lactic acid that they were puncturing to the muscle but that is not completely true since one has seen as in persons with the illness of McArdle, who are unable to produce lactic acid, curiously when they were doing a physical sobreesfuerzo also they were suffering muscular pain of simple-minded origin; that is to say, that had stiffness.

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Them there is that they have time to go to the gymnasium and to kill themselves to do sits-up or them there is that they are capable of of its own gymnasium is mounted at home, with a pair of banks and a few cufflinks and to obtain thus a very rudimentary and unexpected home-made gymnasium but, it exist also that have not even time you do not even win of doing it and nevertheless they want to exercise his sits-up. So if you think belonging this group: Congratulations! You are of luck.

The sits-up are a very grateful muscle and they can work of many ways, even while we are in front of the computer as it is me who is right now. If we have no time or are even above of work, try with this simple training based on the repetitions of isometric contractions.

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If you think that you cannot do any more than you do to make use of the exercises that you do before the summer comes, are wrong. Everything is improvable, everything is perfectible, but it is necessary to know how to do it. You do not have to do any change to the routine that you are already following, you must only bear in mind these six details that will do that your results are better and that are related to the moment and the way in which you realize your exercises.

1. EXERCISE WHEN YOU ARE IN THE HEAT OF THE EVENING

American Council of Exercise recommends to exercise between 4:00 and 6:00 PM, when your corporal temperature is the highest of the day, to do your most productive routines. Nevertheless, even more important that this is to exercise continuously before focusing in a particular moment of the day, so you do not get alarmed if you have to work or study. If you do it continuously, be well.

2. IT WARMS 15 MINUTES EARLIER

Investigators of the University of British Columbia (Canada) and of the University of Otago (New Zealand) discovered that the warming during 15 minutes to an intensity of 60 % – 70 % of your entire capacity improves your movement status and your performance increases anaeróbico.

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“The way more rapid of seeing you as if you had gained 10 kg of muscles is to lose 10 kg of fat” there says Alan Aragon, specialist in nutrition and adviser of several Olympian athletes in the USA. That is due to the fact that while closer you are of removing the fat that covers your six boxes, more your muscles will be defined, giving you a more strengthened general aspect. Aragon has developed this simple plan of 5 steps that combined with a periodic routine of exercises, they will end up making you grow thin, eliminating the excessive fat and to do that your muscles arise.

1. HE CALCULATES THE CALORIES THAT YOU CONSUME

When it is a question of calories, Aragon has a simple rule: he eats what needs your objective weight. For example, if you weigh 100 kg but you want to go down to 80 kg, you will have to consume the calories that correspond to 80 kg man.

If you do 1 hour or less of exercise a week, multiply your objective weight by 22.2. This is the number of calories that you must consume every day. Nevertheless, if you exercise for much time, add 1.6 for every additional hour that you should train. This way, if your objective weight is 80 kg and you exercise for 3 hours a week, you will have to multiply 80 by 27: it will be a consumption of 2160 daily calories. You will be able to divide these calories in the number of meals that you want (three, four, five, six) while you do not exceed your daily limit.

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To obtain a body in form, it is not necessary that you are the whole day in the gymnasium. Simply it puts your limited gymnasium body in the car, take it to a park and do that it crosses the following steps with this training.

You will need:
1 bar of dominated or a branch of strong tree.
1 straight line of ten steps long that you will excavate in the soil with the heel.
1 box, bank or step 30 cm high.
1 20 kilos weight or a big stone.

Evasion

Put the hands in the soil and walk to four paws during 20 steps. Now it jumps and sprints approximately 50 meters. It returns trotting at first and repeats, but this time walks like the crabs (to cats backwards). Later 20 steps, stand up and do another 50 meters sprint.

Leakage

On having finished the 50 meters sprint, it jumps everything what you could. As soon as you touch the soil begin to move, and it jumps to few steps again. It repeats up to completing 10 jumps, and then it runs slowly and returns to the box. Impelling you with both feet, it jumps backwards and ahead over the box 10 times, making sure that you land on the heels all the times.

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