BodySatori

Did you know that the best exercise for your heart is push-ups? The most affordable and most effective.

Perhaps, along with running, walking, Nordic walking, it can stand next to push-ups.

An experiment was conducted for many years, people regularly did push-ups for just one minute. It is believed that if you do more than 30 times in one minute, everything is fine with your heart.

Participants in the experiment suffered much less from heart disease, and their overall health was excellent.

If you want to live to a ripe old age, nurse your grandchildren and live a carefree life, then I recommend combining light running with push-ups.

You can and should do push-ups every day in one approach more than 30 times, the main thing is that it should be done in one minute without resting.

I especially strongly recommend doing push-ups to those people who work at a computer. Take care of your health from a young age so that you don’t suffer from complications in old age.

This article will help you if you are stuck in one place and cannot progress. As a rule, doing 20 pull-ups is easy, but after 20, many people begin to stagnate.

I’ll try to help you progress and improve what you showed.

Article content:

Tip 1: Five sets is not the maximum.
Tip 2: Horizontal bar at home.
Tip 3: The last approach is like the last.
Tip 4: Fitness elastic bands.
Tip 5: Hanging on the horizontal bar.

Tip 1: Five sets is not the maximum.

Let's say if you do 20 pull-ups, then you should do 5 sets of 15 reps.

Rest time between sets is 2 minutes.

Try not to do it quickly and not to fully extend your elbows, so as not to injure your elbow joints. ( it is important)

Tip 2: Horizontal bar at home.

Make a horizontal bar at home, every time you pass by it, pull yourself up 20 times.

Rest time can be from 30 minutes to 2-3 hours. This technique will help your muscles not get tired and recover quickly.

You can do an unlimited number of times in one day, the main thing is to rest a lot after you have done one approach of 20 times.

Tip 3: The last approach is like the last.

When you do the maximum, try to do the last pull-up like the last time, try to do not 20 times, but 21. Even if you cannot do a full pull-up, do it halfway. This is how you will rebuild your body and move forward.

Tip 4: Fitness elastic bands.

If you are just a beginner, then special fitness bands for the horizontal bar will suit you.

It’s not difficult to find, they are sold in every sports store. These rubber bands come in different degrees of difficulty, I recommend the red one (medium difficulty),

Tip 5: Hanging on the horizontal bar.

Very often, especially young and novice athletes who are just starting to exercise on the horizontal bar, slip off the horizontal bar.

Train hanging on the horizontal bar; the longer you hang on the horizontal bar, the more times you can do pull-ups.

You can hang and rest, thereby doing 5-10 repetitions that you would not be able to do without some preparation with hanging on the horizontal bar.

I also recommend using extenders to increase your grip and make it harder to hang.

You've probably noticed how suddenly your motivation to play sports disappears. My tips will help you find that very motivation so that you start moving forward.

Tip 1: Try to think about why you are training.

There is probably no lack of motivation because you most likely have no goals. You did a couple of exercises, or did too little (1 month). If there are no goals, then there is no motivation.

Set a goal that will give you a healthy body and spirit, then motivation will appear.

Tip 2: Listen to music every workout.

Did you know that your favorite or motivating music adds several approaches? I don't fully know how it works, but it's true, check it out for yourself. I do 20 pull-ups like this, but with music 25, +5 reps is fantastic.

Tip 3: Find like-minded people.

The competitive process can be a source of motivation for you. Think back to when you were a kid and wanted to be the best, or played soccer and scored more goals in a competitive game. The child has grown, but we still have the competitive process, so find friends and train.

And the most important advice, never whine or say “I can’t find motivation.”

This speaks for you of LAZINESS, only you yourself can fight this condition, no one except you.

Stay motivated and strong my dears.

Do you, your child, husband or loved one spend a lot of time on the computer or telephone? Then this is a wake-up call. Start acting immediately so that it is not too late!

Article content:

Symptoms
Causes of physical inactivity.
If you don't treat it on time, what could happen?
What should we do anyway?

If you are an office worker or work from home, then you may develop such an ailment - physical inactivity.

This is a decrease in activity and an incorrect lifestyle. This problem is popular all over the world, since with human technology people have become more involved with gadgets. Most of the people who suffer are programmers and designers, as they constantly sit near the computer day and night.

Symptoms.

Due to the fact that you constantly sit, your muscles simply atrophy, blood flows poorly to the tissues, thereby causing hypoxia of the organs.

Typical symptoms may be:

Weakness, decreased performance.
Headache.
Sleep disorders.
Psychological problems (neurosis, stress, panic attacks).
Stomach problems.
Trouble breathing, feeling of pressure in the chest.
Amyotrophy.

Causes of physical inactivity.

Very often this happens because you cannot organize your daily routine correctly: work, rest, family matters. Those who work remotely are mostly affected.

Abuse of social networks, gambling addiction. This is what prevents you from exercising.
Obesity, which leads to a sedentary lifestyle.
Drivers (truck drivers, couriers, taxi drivers).
Having a disability that prevents you from moving.

If you don’t treat it on time, what could happen?

Breathing problems.
Obesity.
Atherosclerosis.
Depressive disorder.
Heart diseases.

What should we do anyway?

Any doctor will tell you that you should do physical therapy.

This could be walking, brisk walking, running, climbing stairs, or any aerobic exercise.

Try to do minimal exercise while working. If you work as a programmer, then take breaks every 2 hours, go outside, or just do aerobic exercise while sitting at home or in the office.

It will be a useful tradition for you to take a walk before going to bed; besides, after a long day of work, your brain will only thank you for it.

It is very important to pay due attention to the cervical spine, as it is very fragile and should be protected. If there is compression in the neck, then the following problems arise from this:

High blood pressure
Bad feeling.
Nervousness, depression, stress.
Panic attacks.

Why is this happening? Because blood flow to the brain is poor and it is difficult for the brain to work.

Only the most practical and valid tips for losing weight. Have you been overweight for a long time? Nothing helps? Then let's figure out how to fix it..

Article content:

Tip 1: Calorie deficit.
Tip 2: There is no need to rush anywhere.
Tip 3: Pay attention to the amount of protein you consume daily.
Tip 4: Aerobic exercise.
Tip 5: Don't forget about strength training.

Tip 1: Calorie deficit.

It has been proven that the fewer calories you consume per day, the more your body fat decreases. The body begins to mobilize stored fat for survival.

An experiment was conducted in the USA in which more than 30 people were asked to consume an average of 1,200-1,600 calories per day. During this experiment, all participants lost from 80 to 50-55 kg over six months.

Tip 2: There is no need to rush anywhere.

Have you heard this expression?: If you hurry, you will make people laugh.

Everything needs to be done gradually, since excessive weight loss is harmful to health. It is recommended to lose weight by 1.5 kg per week.

Of course, if you are overweight, the rate of weight loss will be faster.

At first the speed will increase, but after a while it will slow down.

Tip 3: Pay attention to the amount of protein you consume daily.

During weight loss, it is recommended to consume 1.5-2 g of protein per kilogram of body weight.

Tip 4: Aerobic exercise.

Always do aerobic exercise.

Walk or run a lot.

Whether it's an hour, an hour and a half, or two hours, burn enough calories during that time.

But in practice, it doesn’t matter what the aerobic activity is, what matters is how long you do it. The longer you exercise, the more calories you burn.

Tip 5: Don't forget about strength training.

In addition to running and fast walking, you need to signal the muscles in your body to move.

Muscles burn the most calories.

If you don't signal to your body that you need muscle, muscle will be used up faster than fat.

I recommend three exercises:

Squats.
Push ups.
Pull-ups.

You may also be interested in this article - How to get rid of food addiction? (binge eating)

There you will find even more tips about losing weight.

Tired of taking pills? as I understand you, I myself suffered from this, it started at a young age due to physical inactivity, tablets give temporary results in reducing blood pressure, but not for a long time in the long term.. In this article I will tell you about the best exercises to combat high blood pressure (hypertension).

In fact, the most ordinary walking comes first.

I advise you to walk on a treadmill if time and finances allow. A treadmill will give you versatility. You can adjust the walking speed and incline. This path is an affordable, safe and effective way.

The main goal of training is to remain in the target zone for a long time, so that the heart rate is approximately 110 - 120 beats per minute.

How to measure? I advise you to buy a heart rate monitor for your wrist, it’s a very convenient thing.

But if it is not possible to visit the gym, then any other place where you can safely walk will do.

Walk uphill (uphill) more often so that there is an intense load on the heart. How long should you walk? - 30 minutes of intense exercise is enough, keeping your heart rate in the target zone of 110-120 beats per minute.

However, walking alone is not enough to combat high blood pressure. Any long-term aerobic cyclic exercise is suitable for us.

Also avoid drinking alcohol, coffee and strong black tea.

I advise you to read our article: 7 tips on how to stay slim and healthy - In this article you will find tips that will help reduce blood pressure, the main thing is to do this regularly (this is important).

Small tips that will help you run long distances and not get tired as quickly as before, these are really working tips, just try it for yourself.

Tip 1: Try breathing only through your nose for the first kilometer or one minute. This will be difficult at first because it will be more difficult to breathe, but it will stabilize the diaphragm; If you manage to breathe only through your nose for a minute, then over the next kilometer it will be easier to breathe through your mouth and nose at the same time.

Tip 2: Choose a step

It is recommended to choose a step that is comfortable for you and run with it until the end of the distance.

Tip 3: Stop halfway through the distance.

Perform 10 squats and 10 swings with both legs.

Restructuring the body in this way will force the muscles to work differently, and running the second distance will actually be easier.