Everyone wants his body fit and healthy. So that not a few of us are willing to spend a lot of money to gain fitness and health. Did you know that health and fitness is we get and we can get it for free without the help of a doctor.
Here are tips we can do to obtain health and fitness for our bodies. The body's ability to adapt to physical loading given to him without the fatigue that berarti.tujuan primarily to improve physical fitness, physical fitness elements include strength, speed, muscular endurance, and agility.
a. Exercise power leg muscles.
Power is a combination of strength and speed, a form of exercise for the muscles of the legs is plyometrics and weight training, plyometrics exercises that form derngan one foot jump continuously, skipping, or up and down stairs. Exercise up and down the bench with a barbell, repeat the movement as much as 6 to 8 times.
1. lifting the heel of the sitting, the initial attitude of this exercise is to sit on a bench and place the barbell above the knee. Place the tip on a wooden leg, move the heels may repeat 6 to 8 times.
Tips and tricks
Things that should be considered in doing weight training is:
1. Must be preceded by heating
2. Determination of the correct initial load
3. The use of the principle of overload
4. Mechanical movement must be true
5. Noting the joint space
6. Use the correct repitisi
7. Train the agonist and antagonist muscles
8. Setting breathing
9. Should the case of muscle fatigue
10. Do at least three times a week
11. At the beginning of the exercise, the muscles are trained thoroughly
12. Monitoring exercise
13. Topped with cooling
2. Exercise endurance
Endurance exercise cardiorespiratori which aims to improve the quality of the work of the heart and lungs paru.bentuk-form of exercise that can increase endurance cardiorespaTORI include long-distance running or jogging, cycling treadmill, cycling distance, and berenangdengan long time.
3. Exercise agility
One's ability to change direction quickly and precisely at the time the body moves from place to place laintanpa keseimbanganya disturbed.
Agility is influenced by the following factors:
a. reaction velocity
b. Oriented capabilities to existing problems.
c. Ability to manage the balance
d. The ability to coordinate the movement
e. joint flexibility
f. The ability to stop the joints
Types of exercises for agility
Lariberbelok-turn (zig-zag)
Running back and forth (shuttle run)
hurdles
squat trust
2. The various forms of exercise for muscle strength training
The voltage that can be deployed by a muscle or group of muscles to hold the load or with a maximum effort.
The factors that can determine the quality of muscle strength is as follows:
a) The size of the cross-section of muscle
b) The amount of muscle fibrils work together against the load
c) Depending on the size of the body frame
d) The state of the chemicals in the muscles (glykogen, ATP)
e) Age
f) Gender
To improve the quality of muscle strength can be done with the various forms of exercise include:
a. Dead lifts
The initial position of the body in a squatting position, thighs parallel to the floor, shoulder width stretched. Hand widened shoulder length and straight arms.
b. Power clean
c. Dumbble press
d. Back hiperektensi
e. sit ups
.jpg)
.jpg)
Post a Comment