Archive for the ‘Cycling’ Category
One brand of cyclists of common errors is drinking too much water. We know all that the risk of dehydration, but on the hydration and so debilitating and dangerous. It is easy to assume that this may be also very good, but it is very important to be moderate intake of fluids during its cycle of training and racing.
Our bodies are composed primarily of water. It is essential in the implementation of the solution of dissolved nutrients which require our muscles by the blood and is a vital in our body when it is heated with a vigorous exercise of cooling.
Anyone who visited a few hours outside on a hot day can testify to the negative effects of drinking water is not enough. In fact, losing only one percent of the water in your body can cause a decrease in performance. After having lost only ten per cent of the fall likely in a coma with a probability of death unless immediate steps are taken.
In this spirit, it seems logical to drink as much water as possible before and during their training rides. While it is important to moisturize, most of the home athletes fail to realize that it may be dangerous to drink too much water. If they exceed the body’s ability to treat the water that you drink your body simply will retain in your stomach or tissues. Eres performance will be influenced by uncomfortable swelling, which can lead to cramps. If you really exaggerate may develop hyponatremia, he y as much water that the concentration of nutrients in the blood is too low to maintain the vital processes. Hyponatremia can result in serious weaknesses and even death.
His performance in cycling is closely linked to the level of hydration of your body. Electrolytes, minerals that can carry an electric charge, are essential to deliver messages to the muscles of our central nervous system. When you sweat electrolytes dissolved in the water that constantly secrete, which reduce its bid. If dry you, no matter how available the electrolyte will not be sufficiently fluid to deliver where it should be. In addition, if you drink too much water dilute all the electrolyte too well. If depleted electrolytes in the body muscles will simply stop working and locked in an extremely painful cramps.
Beware to ignore or advice on the label of their sports drink powder or elected electrolyte the amount which must drink per hour. It is common to proposed recruitment much higher than that recommended by the sport and the health professionals, and this could be dangerous to their health and their potential yield.
Normally the body can handle the approximately 500-750 ml every hour while you exercise vigorously and do are not too hot. Should start drinking water at this rate on two or three hours before exercising and then drink 20 minutes before leaving the water to be absorbed. Throughout the race should take many small drinks every hour, quite a few large glasses.
The training will be strengthened through knowledge, application and development of technology and experience. Be able to save easily and quickly travel data, including the amount of fluid that had been drinking, give vital for your training information. Information and is free software available online to allow you to track progress and take his horse to the next level.
Are you a fan of indoor cycling classes? These fun, interactive training are gaining in popularity because they provide a great impact on cardio session. Here are five tips to get the maximum of its kind…
Indoor cycling is a fat best recording aerobic exercises, that can be made. But if you’re cycling in his own being a little, well, mitigate, and then consider an indoor cycling class. Creation of a group is very motivating and fun and can work with your level of fitness. It provides music for the soundtrack of the class and the momentum of extra energy and a flight time good instructor.
Here are five tips to help you make the most of your indoor cycling class.
Configure the right bike
First, make sure that your seat is aligned with the correct height. Many participants have their weak seats, which is easier, but it can damage your knees. At the bottom of the stroke peddle, the knee should have a very slight curve, not more than 10 or 15 degrees.
Also make sure you increase the height of the control bars to be convenient, but does not support its weight on them. Your weight should be in the back end of the seat of the bicycle.
Embracing resistance
This means that it is not avoid now of the knob of the resistance. The instructor is on how much resistance on his motorcycle. Remember, work in progressively higher of resistance will assign benefits to trying to burn fat.
Here is a good way to know if you need to develop resistance. Look you in the mirror you while they sell. Rocking on the seat, or worse yet, bouncing back in saddle as a horse? If so, you must add the resistance. If you do not sufficient strength, it is essentially cheating yourself.
Hydrate
It is clear that you must drink plenty of water in their training. This is particularly true in indoor cycling classes, because a room full of people doing cardio will create a warm and wet. You will have a minimum of 16 ounces of water in a class of one hour. ?
Knowing your heart rate
Need to know where is your heart rate during specific segments of the class. After some time, you can hear and you will probably need to see how much, but in principle, it is a good idea to heart.
To find the maximum heart rate, subtract your age from 220. Take the 70-75 per cent of this number, and the ideal fat is on fire.
Stay in the section
Not to be squeezed out after school. Most of the trainers built in five minutes that extends until the end of the tail. It is absolutely necessary stretching the thighs, the hamstring and calf muscles. Not only will keep muscles flexible, but you can avoid cramps are not stretched.
Table of contents
Indoor cycling classes are one of the best ways to reach and stay in shape. They are fun, motivation and very effective if you follow these five simple tips to get the most from your training.
For those who are new to the sport of cycling, actually reach a time where you need to download a hill, and probably many more. To effectively carry out this activity there are a few tips to keep in mind that all of their energy is not lost or displaced while Rose Hill. Many cyclists that starts for the first time to eventually fall into bad habits that impede their ability for climbing hills, and once you have developed a method, it is much more difficult to escape. Then, make sure that start with the foot right when it comes to climb the Hill. The last thing you want is a fear of streets with names like Old Road, Granite Hill and Crest Hill Lane.
It uses not only the legs to push Hill, but also weapons. If they are a hill of correctly, you will see if tired as his legs are constantly launching in bars of weapons. Try not to confuse the launch of the “pull” in bars. Cyclists who tend to its bar ferry eventually lose momentum and your body run unevenly, making them more tired should be.
The lighter bike Hill climb is an option that you choose from many cyclists. Delete his power back control of braking on and is in any case the front brake, but when you compete you need to check the regulations to ensure that they can do and always will be eligible to compete. You can use smaller tires, even if this movement taking some comfort of walking, you will notice not that much to hill climbing reduced running speed. Some aged less than 65 kilos runners will use an old bicycle seat and remove the stuffing up only bare plastic mold. Is an appeal from the judgment in turn if you are able to move without a filling, by all means, try. Cages of exploitation for bottles and water bottles are almost useless to mount the trip for 1 hour or less. A loan for the competition should already be extinguished and will return to moisturize immediately after that, it is not necessary to take along a bottle of water.
Respiration is one of the most important aspects of hill climbing. So that your muscles get the oxygen they need to perform, their breathing techniques should be corrected. Be sure to keep open the trunk, breathing deeply of the diaphragm (lower abdomen) rather than the chest and shoulders. Shallow breathing of the chest can promote hyperventilation, because you need to breathe twice as many times to get the same amount of oxygen, as if they were in the technical workplace adequate. Often the more experienced cycling really get hills. So take a deep breath and the expansion of the lungs.
The rpm or revolutions per minute may vary from a cyclist to cyclist, but are on average about 80 RPM when hill climbing. This can vary due to the composition of the body, not by individual power. The important thing is to put the peddles effectively. No waiting for the current team becomes too much difference. It is a little too late. In addition, the emphasis on the pedal of traction as their thrust downwards. A good way of thinking emphasizes low heels and bring the heel in the ground in the stretch downwards. At the other end of the concentration of trace by pulling the knees in the control bar. This will require the hamstrings and gluteal muscles to work as hard as the thighs. Otherwise simply their thighs fast and light.
The mental aspect of hill climbing is one of the most important parts. Don’t forget as mountain street names? It has been shown that you can perform a task of knowing is 95% of the battle, and the other is physical. Then why people give up so often? Their minds are trained for the event, even if their body. Must be sufficiently mentality to climb the Hill, it is also higher and reach the Summit with energy and commitment. Suffice it to recall that, at the top of each hill climbing, there is always a trip below.
Cardio exercises are gaining popularity by day because of the many benefits it offers to the person. And makes your heart stronger, keeps his body tonic, it helps to lose weight, increase the blood supply and oxygen and is particularly easy to do.
There are several cardio exercise running, swimming, jogging, gymnastics, cycling, walking, jumping and many others. In this article, I explain why cycling is the best option and what are its advantages. Cycling is an effective and enjoyable exercise offers many advantages. These advantages are the following:
1. Good for the heart and health: cycling is not only good for your health, but his heart also. A good heart is the key to healthy living. Cycling is to increase the supply of blood to the body, and his heart rate increased. For this reason, the diseases of the heart are significantly reduced or avoid the risk of having more. It also reduces the risk of hypertension, diabetes and obesity.
2 weight: cycling allows to burn excess fat resulting from weight loss. The energy needed to burn calories is provided to get cycling regularly accustomed to your cycle!
3 change of mood: cycling, and other forms of exercise, is known to release endorphins which are known to take pleasure in it and thus in a bad mood. Who is right for which you feel relaxed and updated even after the intense workout. With the bicycle will feel a positive change in their mood. In addition, moderate as cycling exercises are known to relieve stress or depression and improving self-esteem and mood.
Force 4 and coordination is maintained: If you regularly cycle will be less likely to get serious injury as a fracture in the fall or involved in an accident. According to research, cycling and other related exercises, which maintains a physically fit, when more is less likely to get hip fractures.
5 improved fitness level: we consider that even a small exercise can help you earn your physical condition. The strength of the legs is even better with the bike regularly. Increase your leg strength, is less likely to get injuries or fractures after a fall.
These are some of the benefits of exercise regularly. Make sure you only that the use of the protections to avoid injury in the event of any accident.
Cycling fans have become aware that one of the most useful bike clothing can be purchased is a cycling Jersey. Cycling jerseys are essential, because its purpose is to avoid that it becomes too hot for biking; while at the same time helping to preserve its devastation of the Sun. Cycling jerseys wear is essential any time driving.
Find bike t-shirts is so easy these days, especially if you want to buy online. So if you want to know where to buy their shirts bike, there are many places to buy and an incredible variety of styles, colours and patches too. Some manufacturers of cycling accessories are better than others, but for what it worth to be prudent; It’s like everything that you get what you pay for. What is considered as is the Arts Pro cycle; is the traffic in a society which creates the best of the Italy made short Euro and t-shirts of pro cycling team.
If you want to look good and stay protected with their shirts, then Pro cycle Gear offers a wide range of motorcycle t-shirts, the selection is great enough that offers many options to choose from. The range is constantly changing and to be renovated and a large number of brands like Nalini, Santini and decided to stock. This means that they sell is produced using the finest quality fabrics which uses the latest technology in its design.
Bikemania is a company which is gaining increasing recognition as one of the best sellers of clothing on the internet. Become a well known as a company that offers the widest range of t-shirts to choose cycling. Their products are of superior quality and is well known that their prices are very competitive. Cyclists more are intended specifically to purchase online and Bikemania. The range includes a variety of increasingly popular retro shirts, and t-shirts of bike for men, women and children in a range of creative designs with all the styles that you can imagine.
Most companies these days have a greater choice of different types of bicycle clothing, clothing and accessories in their inventory. These can include items such as glasses, heating/leg, clocks, mountain bikes, backpacks and cycling, the list is endless.
In my view, the most important factor when it comes to cycling is to ensure the well-being and safety. It is also important for most bikers agree that finding clothes and equipment that looks as well. There is a wide range of cycling jerseys that correspond to these two criteria very well. So take some time to discuss and you are certain that you will find the team more suitable for you and your budget.
Don’t forget that if you choose to buy their bicycles through a Web site online shirts, which is a good idea to be careful that your purchases and make sure that your site is safe before giving your credit card and other private data.
Cycling is good for you, we all know that. Regular cycling will give you a cardiovascular system of someone much younger than yourself,keeping the heart pumping and the blood flowing, will ensure your cardiovascular system stays in top working order. There are however problems associated with cycling, back problems for example are a recurrent problem. Looking after your back is essential if you are to enjoy the pleasures and the benefits from cycling. It’s also good to know how to prevent other cycling related injuries
Back injuries seem to be common amongst cyclists. A recent study in the International Journal of sports medicine questioned 518 recreational cyclists and found that 85% of them had at least some form of back injury, 85% is an enormous number.
Over 79% of cyclists who cycle an average of 75 miles a week, reported some form of back or neck injury problem, knee problems accounted for 41.7% of the same group, while 31% reported wrist and hand pain and 36% reported suffering from groin and buttock strain.
Doctor Michael Lanning, a chiropractor who specialises in cycling related joints and spine injuries, says cyclists have strong leg muscles but weak torso strength. They lack the torso strength to support and resist the force, which the legs can generate, he goes on to say “if the torso is weak the force generated from the legs doesn’t go into the pedals but is dissipated in flexing of the abdomen.”
Riding alone will not develop a sufficiently strong torso; Doctor Lanning goes on to say;” riding a bike with underdeveloped abs is like riding a bike with a cracked frame, all the energy is dissipated. There are a few things you can do to prevent cycling injuries. ” Here are a few tips to avoid suffering back and neck pain.
Neck and upper back pain
This is most often caused by the riding position. if the riding position is bad excessive strain is placed on the frame of the body causing repetitive injuries like neck and upper back pain, if you begin suffering from this the first thing to check is your riding position. Riding for long distances in drop handlebars position will increase the load on the arm and the shoulders it will also strain the neck.
Many cyclists suffer from this early in the cycling season when they get back on their bike for the first time after an absence. Ensuring your bike is set up correctly will go some way to alleviating this problem. Make sure your cycling position is optimised to your size, you may have to raise the seat or handlebars. Ensuring your bike is a good fit to you is one of the most important things you can do when choosing a bike.
This is why I always recommend buying a bike from a specialist shop. People who work in these shops are usually very knowledgeable about cycling and will help you to choose a bike that is right for your frame and size. Making sure you get a bike that is a good fit for you is essential to avoiding repetitive strain injury. Take your time over this. There’s nothing worse for a cyclist than riding a bike that is too big or small, or set up wrongly.
Another good technique while riding to reduce muscle strain, is to change your riding position frequently, move your hand position to the top of the handlebars and then the sides. Alternating your hand position will prevent prologue strain taking hold of your body.
Lower back pain
Again, you should first look at your bike setup. As mentioned above, if you make sure you choose the right bike for your size, many of these problems will not occur. If your saddle is too high this will cause you to rock from side to side putting a strain on the muscles between your pelvis and lower back. Joy Potts, an Osteopath specialising in sports injuries, advises cyclists to put their heel on the pedal at the six o’clock position and sit on the saddle, your legs should be almost straight and you shouldn’t have to lock your hips to reach down.
She goes on to say that; “pelvic position is paramount. Tight quads will tilt the pelvis forward, while tight hamstrings will tilt it back, in both cases, your lower back will over-arch and start to take the strain when it should be on your much bigger muscles in the Core. Pushing bigger gears or over doing it on the hills can strain the glutes and hamstrings, again leading to pain.
The key message is you need to strengthen your core away from the bike before your back takes the strain, and focus on stretching to maintain pelvic position even when you’re tired,” Says Potts.
The key message from this, is that as cyclists, we need to engage in other exercises to strengthen the core of our body. Especially concentrating on the abs and back muscles. Strengthening these areas of your body will reduce the chance of you suffering from repetitive strain injuries.
Back injuries seem to be common amongst cyclists. A recent study in the International Journal of sports medicine questioned 518 recreational cyclists and found that 85% of them had at least some form of back injury, 85% is an enormous number. Over 79% of cyclists who cycle an average of 75 miles a week, reported some form of back or neck injury problem, knee problems accounted for 41.7% of the same group, while 31% reported wrist and hand pain and 36% reported suffering from groin and buttock strain.
Doctor Michael Lanning, a chiropractor who specialises in cycling related joints and spine injuries, says cyclists have strong leg muscles but weak torso strength. They lack the torso strength to support and resist the force, which the legs can generate, he goes on to say “if the torso is weak the force generated from the legs doesn’t go into the pedals but is dissipated in flexing of the abdomen.”
Riding alone will not develop a sufficiently strong torso; Doctor Lanning goes on to say;” riding a bike with underdeveloped abs is like riding a bike with a cracked frame, all the energy is dissipated.” Here are a few tips to avoid suffering back and neck pain. of 13there
Neck and upper back pain
This is most often caused by the riding position. if the riding position is bad excessive strain is placed on the frame of the body causing repetitive injuries like neck and upper back pain, if you begin suffering from this the first thing to check is your riding position. Riding for long distances in drop handlebars position will increase the load on the arm and the shoulders it will also strain the neck.
Many cyclists suffer from this early in the cycling season when they get back on their bike for the first time after an absence. Ensuring your bike is set up correctly will go some way to alleviating this problem. Make sure your cycling position is optimised to your size, you may have to raise the seat or handlebars. Ensuring your bike is a good fit to you is one of the most important things you can do when choosing a bike.
This is why I always recommend buying a bike from a specialist shop. People who work in these shops are usually very knowledgeable about cycling and will help you to choose a bike that is right for your frame and size. Making sure you get a bike that is a good fit for you is essential to avoiding repetitive strain injury. Take your time over this. There’s nothing worse for a cyclist than riding a bike that is too big or small, or set up wrongly.
Another good technique while riding to reduce muscle strain, is to change your riding position frequently, move your hand position to the top of the handlebars and then the sides. Alternating your hand position will prevent prologue strain taking hold of your body.
Lower back pain
Again, you should first look at your bike setup. As mentioned above, if you make sure you choose the right bike for your size, many of these problems will not occur. If your saddle is too high this will cause you to rock from side to side putting a strain on the muscles between your pelvis and lower back. Joy Potts, an Osteopath specialising in sports injuries, advises cyclists to put their heel on the pedal at the six o’clock position and sit on the saddle, your legs should be almost straight and you shouldn’t have to lock your hips to reach down.
She goes on to say that; “pelvic position is paramount. Tight quads will tilt the pelvis forward, while tight hamstrings will tilt it back, in both cases, your lower back will over-arch and start to take the strain when it should be on your much bigger muscles in the Core.
Pushing bigger gears or over doing it on the hills can strain the glutes and hamstrings, again leading to pain. The key message is you need to strengthen your core away from the bike before your back takes the strain, and focus on stretching to maintain pelvic position even when you’re tired,” Says Potts.
The key message from this, is that as cyclists, we need to engage in other exercises to strengthen the core of our body. Especially concentrating on the abs and back muscles. Strengthening these areas of your body will reduce the chance of you suffering from repetitive strain injuries.
The history of cycling is of the 19th century. It is a complexity and of great importance and especially if you are yourself, cycling should be sensitized on the history of the bicycle, so he can better understand and give it the respect it deserves.
What started everything
Although in 1400 at the start when a man named Giovanni Fontana built the first human power vehicle to Earth was not until 1817, when he developed the first true bicycle. Invented by Karl Drais in response to a famine and the slaughter of horses, Drais was considered a hero for his part in the history of cycling by many.
Safety of the bike was created in 1890, and this model was regarded as much more secure that in the past, most had a much larger than the other wheel. Safety of motorcycle was invented with the metal which was strong enough to make a fine chain and a Crown that was small and light enough for a human to food.
Mass production of bicycle
The mass production of the bike began in 1890 and the start of the 1990s, when bicycles began his career as an intense popularity. This marked an important period in the history of cycling bicycle and after that, they started to have important uses for messaging services. Bicycle courier services company started in sunny California, when a strike blocked railway mail delivery service and the owner of the store came up with the idea of using bicycles to deliver mail.
Popularity
The history of cycling, and then he continued with several large dates stand out, including the year 1986 when Nielson and Department of internal polls showed that, as a participatory sport, cycling was the third most popular, independently of the Office General of the world and swimming.
Cycling is a sport of great, incredible and popular for the body. With a healthy balanced diet and physical activity, cycling, will be a large part of a routine of weight management and can help you not only lose weight but to keep it.
Cycling is primarily an aerobic activity, which means that it is also good for the lungs and the heart of the aid. This is important because a strong heart and powerful lungs help form the basis of the General qualities. Although you can leave cycling only a few minutes each day you will continue to make a world of good.
We are all addicts really easy things that we love. Some may be more attracting than others. You really do not know what does it mean to be intoxicated by alcohol, cigarettes, drugs or something that has not tried never. When I am writing on the addiction to the drug is therefore not really, even if some scientists report that athletes with the formation of hard drug addicts and cannot live without the bike.
Most of us know what it is to spend your time on the bike. Feeling stressed out, tired and discouraged, simply take the bike and go to clear your mind. At this time are relaxed and you can think of things that you are not behind the team is going to say. Cyclists are known to escape from the usual problems in his life. They tend to stay on the bike for a long time the March. Many traders believe that cycling is all about education. But the leisure pilots do not like this word, as they like to go more slowly and enjoy nature.
I would like to see more people take his bike in their basement and leave for their own good. Thinking more on this subject and many more are occupied by in your life and enjoy a life healthy and many other things. I do not say that you should receive in the bike immediately. This might go running or playing soccer. Really doesn’t matter if it became a kind of exercise. Sitting in his house behind the television make even more miserable than him.
Bikes can also be a dependency as food are going to say. More eat the foods you love. Learn what foods are in good health, not this. What taste prefer taste absolutely do not like. It’s the same thing with recreational cyclists, where more than bear, then it is easy that at the bear more. There is no limit in the event that the organization can highlight or bring food in your system.
Less is more, some say. It is true that in most of the things in our lives. But I must tell you that you cycle more, and that feels better. Therefore, what contributes to this dependency. Can easily get addicted to always want more. You want better results and better, but not to compete with anyone. Each of us seeks to improve themselves. Is the main reason for which there are as many cycling fans who think that they might be as Armstrong or meter.
Should be more training, but rather to reduce intensity. How can increase their strength and stay longer on the bike. Drink plenty of water during his trip, stay hydrated. Don’t forget to eat small meals, for which the user specifies enough calories to the power of streaming. My objective to describe in detail how to obtain a dependency is not, but I am giving some basic information on the confidence and enjoy more. You can take advantage of all the sports you want to be intoxicated by it.
It is possible that fears that cycling causes hemorrhoids, or if you are a passionate cyclist, could be sure if it will aggravate your hemorrhoids condition. But you really have hemorrhoids bike? Read carefully, to see if the bike is the cause of hemorrhoids.
There are several causes of hemorrhoids, but cycling is certainly not one of them. Some common reasons include constipation, sitting for long periods, lack of exercise and poor diet is absent in the fibre. If your normal way of life is not all that precedes its daily stool is soft, and hemorrhoids may be much less likely than in this way, even if your lifestyle includes regular cycling.
However, if you have hemorrhoids, sale currently, it may be a factor that contributes to aggravate the situation. This is because the circulation of blood in the upper zone is very limited, when you are sitting on a bicycle saddle. Long periods of cycling can also worsen hemorrhoid, there was friction between the capital and hemorrhoids.
To prevent hemorrhoids him to cycling, check their bicycle saddle. Make sure that it is comfortable and is appropriate in your area of CAP because long periods in media uncomfortable could aggravate hemorrhoids possible, even if they are small. Not only can cause pain and discomfort! Must also have a balanced diet with plenty of fiber and water to ensure that the smooth of the saddle, to reduce the incidence of hemorrhoids.
Perpetuate the cycle and the concern that bike is not a single factor responsible for hemorrhoids. In fact, cycling is good exercise as tones the muscles and to some extent, improves blood circulation in the region. This is an excellent method in combination with them to prevent hemorrhoids!
The force is the most overloaded of the majority of athletes endurance. Most cyclists by the concern that muscle to build to let them get to the next loading for a long time! Strong get well does not necessarily that the muscle growth. No one can call that each rider in the Tower of France is not strong or muscular. Although genetically blessed with mountains of climbing on two wheels capable organizations these athletes to the final of the season, when the resistance outside the competition complete their training with exercises to help strengthen his torso and lower body.
Consider the possibility that the force provides the basis for the speed and force as improving this aspect of the physical fitness can help improve the performance of the bike. If you do not improve the levels of maximum force is difficult to improve their power capabilities, speed and endurance. This is perhaps what is regarded as a tray of training where simply should try something different from what he does in his improvements to see current line-up.
Including a restructuring of the base program have a number of advantages in the first place may help improve their power and improve performance. Second, you can contribute to the balance of the body and of the negative to be able to address impact leaned with the rounded back (common in cycling that can cause possible injuries and bad posture). Third, it provides a different and varied training stimulus that is important, if you want to continue to move forward. If a routine with his training, this could provide the momentum of Plateau training!
This program aims to improve their level of strength in the muscles that can help your bike. This program aims to accelerate performance through the development of resistance in the lower part of the body and balance tensions. If it is a new beginning of light heavyweight champion of training before a harder training gymnasium. All the exercises in the procedure are linked. Each set of exercises for the number of representatives and sets, you must complete before moving on to the next assignment.
A1 single leg Squat
Maintain a strong torso straight down inclined towards the rear of the hip and knee flexion leg. Control of the movement until he cannot keep a straight trunk and tighten the wave back to the starting position. A bar or weight added to greater intensity.
Line sitting a2
Sitting in front of a pulley of wire with the file attached in both hands. SIT keep your back straight. Pull the cable for you without moving its trunk at the bottom of the rib cage. The weight of back to the starting position and repeat.
B1 dead weight of one leg
In these times of lean leg later to keep a straight back and hip and knee slightly held to move the hips, as if hinged. Less maintain this position by keeping his right arm. Return to the position for wave compression of departure.
Notice of B2
Lying face with your elbows on the ground, increasing his body to maintain their weight distributed between his forearms and feet. They bend your elbows at an angle of 90 degrees. Keep your back hips raised directly with the ground. Press the torso closely to ensure that the body is parallel to the floor. This position until it is needed.
Intensify the C1
Stay straight and maintain a neutral spine with one foot on a bench and one on the ground floor. Maintain a weight on the sides. Intensify with a leg and continue with the other. Return to the starting position, complete the number of representatives before returning to the other side.
C2 Supino bridge
Lie on your back with your knees and your feet on the ground. Keep the rotation of the hips back and forth until you are happy that you can find the midpoint (neutral). This position. Slowly raise the soil, compression his buttocks, hips and knees is in line with the shoulders and knees and feet face directly from you. Gradually decrease starting position and repeat.
Fashion, representatives and progressions.
Target for each year with the perfect 4 groups of form 8. If you can keep adding additional weight to make the exercise more difficult.