Gold principles for doing gymnastics efficiently (Part 2)

B. Things to avoid

1. Workout without plan

If you don’t have a specific plan, then you should not go into the gym. Because if there is no specific plan, you will waste your time looking for the next exercise. This will cause you to reduce the intensity of your exercise, leading to a reduction in the effectiveness of the workout.

2. Not warm up

This is a common mistake of many people. You should know warm up is an essential preparation step in the process of training. Because this is the transition phase of the body to get used to the more intense exercises.

3. Practice wrong posture

Practicing wrong posture can make your body hurt. To avoid this, refer to the guide’s instructions before practicing the movements.

4. Do not keep breathing

Many people who practice often lose their ability to keep their breath due to their focus on movements, especially new movements. You need to know how to hold your breath, which causes your blood to rise, and if you hold your breath for a few minutes, it can make you faint.

5. Skip a stage

When you first practice, people are often excited, want to succeed as quickly as possible and practice with high intensity that makes the body appear to be in pain and even unable to do anything . The advice for you is to start with 3-4 days of gentle training to get used to the new exercises.

6. Do not drink enough water

During exercise, you need drink ½ cup of water every 15 to 20 minutes. Because when the body loses water, it can adversely affect tolerance and concentration.

7. Only do one kind of exercise

When you practice only one kind of exercise for months or years, you are putting long-term pressure on the same muscle, joints on your body. This can lead to injuries in that muscle and joint area or depression.

8. Exercise when hungry

When exercising, the body needs energy. So you should not practice when hungry. Some foods with low carbohydrates such as rice, bread, and fruit are good choices before practicing.

Gold principles for doing fitness efficiently (Part 1)

Modern women who want to be successful outside of intelligence also need to have a perfect appearance. However, due to the particularity of office work as well as the non-scientific eating habits, the shape of most women will not be as balanced as when they were teenagers. At this time, many of you will focus on fitness, but for the best results, you need to follow the following guidelines when exercising.

A. Things to do

1. Give your own orientation and goals

You have to figure out why you want to lose weight. Make your own plans and schedules to practice your fitness, then note all on the calendar. You will have no reason to argue if you are lazy. The best way is to set for yourself a specific goal then build from the exercise every day and practice persistently to the end. Exercising regularly every day gives you the results you expect.

2. Practice exercise as a habit

Exercise should be a habit like brushing your teeth. It is essential for the body, ensuring overall health and longevity.

3. Focus

Turning off electronic devices can distract you from things like a television, or even a mobile phone while exercising. This is to help you focus on feeling changes in your body, muscle tension and meticulous movement.

4. High intensity exercise but less time

Many people think that the longer the exercise period is, the bigger the effect of weight loss will be. However, your body is more likely to become tired, exhausted and reduce their functions when you exercise for many hours, thereby causing your weight loss failure and health hazard.

5. Concern about your diet

In practice, the efficiency of the practice process causes by not a lot of practice, heavy exercise, but a technique of combining with a reasonable diet to achieve the highest efficiency. Once you’ve decided to practice every day, you must be healthy to maintain the practice. Eat enough 2 meals before and after training, adding enough energy especially in the morning.

Four things to remember before exercising on the beach

Exercise on the beach can impact your body differently from doing the same thing on pavement, yard or a fitness club. There are some important things you should prepare before you work out on the beach.

1. Your exercise will be more challenging

Unlike a hard floor, such as pavement or a fitness floor, the surface stays underneath you. But sand is an unstable surface which shifts and moves, your can be difficult to move on it. Your body must fire up muscles and tendons for creating stability. Even simple workout like walk in sand requires you to work your stabilizing muscles in your back, hips, and feet. Otherwise, hard sand can be pretty compact and firm, isn’t easier to get used to than soft sand. may feel a lot closer to concrete. But when you work out on any new surfaces, you should still take some precautions.

2. Start slow for making your body to adapt

Beginning slowly is very important for exercise anywhere. If you are usually work out on hard surfaces and then shifts to exercise on soft sand, the injury can occur because the stabilizing muscles are not strong enough to support the movements. If you want to avoid injury you should adjust different muscles which works harder than they normally do. So, you should start with low speed and low resistance, and gradually increase when you do fine and feel good.

3. Get rid of sharp objects

Before you get started you should check the workout place to get rid of all sharp objects hidden in the sand. Be careful not to step on sharp shells or broken glasses which can cut your foot. Also, if you slide on the sand, you can get burn but it is better than falling on pavement.

4. Avoid slant

There are slanted area between the drier sand and the wet sand closer to the water. There are a lot of beaches with slanted ground which give difficult conditions for running. You should find a flat area with soft sand or a shorter area where slant can be controlled. The hard, flat sand close to the ocean is a fantastic place for a long run.

If you exercise on sand, go slow, take in your surroundings, and adjust your body, instead of trying to push your muscles for a hard workout. Enjoy  your time on the beach with a decent view and avoid intense soreness or rolled ankles.