Things to know when exercising

A good body, good health is the desire of everyone when coming to the gym. This problem is not that difficult, but before you get good results, you need to know what you need to know when you exercise.

Do not let your stomach get too hungry or too full
When working out, the muscular body has to be physically active, which leads to a high energy consumption on the body. To avoid faintness, tiredness, or fainting, you need to snack before training, and drink 0.5 liters of water to practice sweating more will be better.
Warm-up and relax
Gym is a sport that requires the most exercise in your muscles, so you need to warm up your body. This is like a stepping stone to change the body from a stationary state to a light and strong movement. And to avoid soreness or muscle cramps after training, you should relax to bring your body back to a normal state.

Arranging a suitable workout time
Gym experts at The Swequity Way say that the ideal time to work out is from 14-17:00, because the morning is the time when the muscles relax most, if they will be prone to cramps and muscle contractions. In the evening, when the body is tired after a long day, strong exercise is not recommended. If you do not have time, you can practice between 7 – 9 am or 14h to 19h30 pm.
Determining the purpose of exercise
This is one of the things to know when exercising is especially important. Determine what your purpose is when you exercise, want to gain weight, lose weight, improve your physique, or simply reduce stress. Only then can you choose for yourself the appropriate training method to accomplish your goals with the best results.

Training time
If you are new to the gym, you should practice 6 sessions/week in the first 3 months, the time is 30 minutes/day. Take time to relax muscles to stretch, not tired after continuous exercise.
After 3 – 6 months, the lifting time should be 1 hour/day, 1 hour, and 30 minutes with training time from 6 to 12 months. For those who have been practicing for 1 to 2 years, they should practice from 3-4 days/week and practice at least 2 hours/day. If you are not going to compete or are not a bodybuilder, do not exercise too much.
Gradually increasing the difficulty of the exercise
If you are new to the gym, you should not practice the style of those who have practiced for a long time or perform exercises that are too much for your ability. The gym experts at The Swequity Way, the effect of the gym does not depend on heavy or light exercise, more or less but it is important to practice the right techniques and eat into the new muscles to ensure efficiency.

Replenish water fully
This is one of the things to know when exercising is equally important, you need to add enough water daily. During exercise, you should replenish your body’s water more than usual to make up for the sweat that has been released. Drink 30 minutes before training, drink between breaks, and drink after workouts. Drink filtered water, stay away from carbonated or sweet drinks.
Equipping knowledge about nutrition for gym people
Nutrition is a decisive factor to 60% of the results achieved when participating in the gym. In what you need to know when working out, you need to understand the diet and build your own menu that suits your fitness goals.

Five Instagram accounts of world-famous gymer

In addition to finding motivation in friends and coaches at the gym, you can follow the world-famous gymer later to have more will to practice.

ATTILA TOTH (@ATTILATOTHFITNESS)

Attila Toth is also a young bodybuilder, he possesses remarkable muscle mass along with a handsome face that is admired by many women. He arrived in Miami at the age of 16 and graduated from an international school here. In addition, he has been accepted to 13 universities in the US, and eventually he chose Temple University in Philadelphia, but because of his fitness career, he had to temporarily put aside his studies. That career began when he won the top prize in a bodybuilding competition and since then he has received more invitations to collaborate from brands in the field of fitness.

DOMINICK NICOLAI (@DOMINICOLAI)

Following more than 300k proves the attraction and attention of the people for the famous gymer Dominick Nicolai quite a lot. On Instagram, this guy regularly posts photos of his fitness process.
Born and raised in California, he soon had a passion for fitness from an early age. At the age of 4, Dominick began weightlifting and watched many fitness videos to learn how athletes train. Finally, thanks to his perseverance and proper diet, the boy began to notice changes in his body that made many people pay attention.
To get the body as solid as it is now, Dominick has to practice seriously 5-6 days/week. For this guy, a perfect body must have a balance and symmetry thanks to hard training.

BRET CONTRERAS (@BRETCONTRERAS1)

Known as the expert on round 3 improvement, Bret Contreras has been the bodybuilding coach for Hollywood stars like Kate Upton, Matt Damon and Viggo Mortensen. Having a Ph.D degree in Sport Science, the knowledge shared by Bret Contreras is not only accurate but also highly practical. This is exactly why so many people follow him on Instagram.

JEFF SEID (@JEFF_SEID)

The above names may be strange, but for Jeff Seid, he is a famous gymer and is known by many young people and makes him an idol. Possessing a great body and his masculine beauty, Jeff Seid deserves to be the inspirational trainer for the gymer.

KARENA VÀ KATRINA (@TONEITUP)

Karena and Katrina from California met for the first time in the gym and since then established their own fitness studio. Karena Dawn is a triathlon model and athlete and Katrina Scott is a health science student. Setting up the Instagram tone it up account since 2009, two girls, one Personal Trainer and one fitness model, have developed their fitness youtube channel into a multi-million dollar brand. Active sharing fitness videos and cooking videos, Karena and Katrina have built a community of women who love fitness. The daily menu of these two girls is indispensable for protein shake, yogurt, salads, and a large amount of seafood protein.

The benefits of daily yoga

What is yoga?
A form of practice called Yoga allows a person to relax by means of meditation and applies specific postures to the practice to stay healthy and relaxed. The method is native to Indian countries and has been popular around the world. It is proven that when practicing Yoga, the mind, body and soul relax as if you are sleeping. Some people use it as a weekly exercise because they believe it can release stress throughout the week.

Tất tần tật những lợi ích của Yoga đối với làn da mà bạn nên biết ...

Yoga is a training method that requires a high level of mental and physical coordination at the same time. Based on the principle of controlling breathing and keeping the body in a position, thereby mastering and controlling the body’s flexibility, improving intelligence, health, and finding the true value of happiness. The magic of Yoga is through the practice of the body to initiate, help people to be enlightened, abandon unhealthy lifestyles, bad qualities, and improve themselves. With thousands of benefits of Yoga, it is considered the oldest and most reliable form of sports practice in the world.

Do yoga to improve health
Yoga brings great benefits to health such as Increasing flexibility and endurance, endurance for the body, helping the body to be healthier; Improve the activity of the organ systems (nervous system, circulation, digestive …). In addition, yoga also has the effect of developing muscles, helping muscles, body healthy and energetic in learning, work, and life.

Lợi ích của Yoga đối với hệ tiêu hóa của bạn | YogaPlus

Daily yoga is also great therapy for prevention and treatment, health promotion. Yoga exercises have effects such as: Preventing joint diseases (reducing back pain, neck pain, shoulder pain, aching joints); improve lung performance, stabilize blood sugar for diabetics; reduce the risk of heart disease.

Yoga helps you improve your beautiful physique
Especially, in yoga, fat people can lose weight, and thin people can gain weight.
Many people doubt the effectiveness of yoga when it comes to weight loss and yoga. But in fact, slow-intensity movements are often more difficult than high-intensity exercises. Yoga requires the entire muscles of the body to work at full capacity to complete difficult postures. The more muscle you work, the more protein you burn in your muscles. When muscle protein is exhausted, it will accelerate fat burning and excess energy consumption. In other words, Yoga is the most perfect discipline for muscle movement.
This is why many actors, models, singers practice yoga to improve and keep in shape. Doing yoga gives you toned muscles, balanced body, neat, helps people practice younger and more beautiful. In particular, moderate yoga exercises can be applied to both thin and fat people.
For fat people, yoga exercises help tone muscles, consume excess energy but not feel hungry, crave; have scientific nutrition, thereby improving physique efficiency. For thin people, yoga has the effect of boosting metabolism, stimulating blood circulation, improving digestion, helping to gain weight effectively and sustainably.

Exercise at home during social distancing

When all the gym, yoga, modern dance … closed to prevent COVID-19 disease, many young people still maintain a physical exercise schedule at home to exercise health and increase resistance.

When social isolation measures are implemented to avoid the risk of COVID-19 disease spreading in the community, this causes people who are regularly physically active in parks, gyms, yoga … to encounter many difficulties. The most effective solution now is to exercise and exercise at home.

With the exercises below, everyone can practice right in their own room, absolutely no support equipment and save a lot of time.

1. Anti-push

This is the most common gesture that anyone can do. This method helps burn calories, effectively affecting muscle groups in the hands, shoulders and back.

Doing:

Step 1: Start with lying down face down. The legs are about equally wide and the hands are about the width of the shoulders. Palm facing down on the floor.

Step 2: Keep your back straight and lift your whole body at once. Hold this movement for a few seconds. Lower your body just enough so that your chest almost touches the ground, then return to its original position. Always remember to exhale regularly when pushing up and inhale as you lower yourself.

2. Cobra pose

Create an exercise that looks like a cobra is attacking. This is an extremely helpful exercise with the back and abdominal exercises. This method helps the spine flexible, stimulates the digestive system to work well, and avoids diseases such as spinal degeneration …

Doing:

Step 1: Lie face down on a rug. Keep your arms down and your legs close together. Place the instep of your foot parallel to the floor.

Step 2: Bring your hands up to shoulder height and press palms firmly onto the floor.

Step 3: Extend your shoulders and tilt your neck back so that you will look like a cobra. Keep the hip steady for 15-20 seconds.

Step 4: Breathe evenly and lower your body to the floor, relax in a prone position.

3. Abdominal exercises

With the abdominal movements combined with a healthy diet, the practitioner can release excess abdominal fat effectively, improving resistance.

Doing:

Step 1: Lie on your back on an exercise mat. The feet are placed flat on the floor (standing wider than the hips) and toes slightly forward.

Step 2: Bend your knees and place your hands gently behind your head. Begin to bend the shoulders, keeping the lower back fixed on. When flexing the abdominal muscles, lift the head and chest to form a right angle to the ground. Slowly breathe in and lower yourself back down to the starting position.