Seributawa News

SeributawaNews - High blood pressure or hypertension has become a common disease for many people today, especially for those living in urban areas. High blood pressure becomes a risk factor for stroke, heart attack, and kidney failure. And the worst excesses of this disease is death.

High blood pressure is too much pressure on the artery wall. This occurs when the blood pressure more than 140/90 mm / Hg, and remained at this level for a long time. High blood pressure usually occurs among adults aged 15 years or over. Blood pressure is usually written in two numbers, systole and diastole. For example, 120 (systolic) and 70 (diastolic) is written 120/70. The highest blood pressure that can be considered normal for a healthy adult is 120/80 mm / Hg.

Know Your High Blood Pressure Cause
In general, there are two types of high blood pressure based on the contributing factors, namely:

    * Primary High Blood Pressure
      Primary high blood pressure is a condition where the occurrence of high blood pressure as a result of the impact of lifestyle and environmental factors. Someone whose diets are not controlled and resulted in overweight or even obese, at risk of high blood pressure disease. Similarly, someone who is in the environment or conditions of high stress, very likely exposed to high blood pressure disease, including people who are lack of exercise.

    * Secondary High Blood Pressure
      Secondary high blood pressure is a condition where the increase in high blood pressure as a result of a person experiencing / suffering from other diseases such as heart failure, kidney failure, or damage to the body's hormone system. While in pregnant women, blood pressure generally increases as the pregnancy was 20 weeks. Especially in women whose weight is above normal or obese.

Therefore, you should understand that running a healthy lifestyle is important. Stress-free life, maintaining a healthy diet and diligent exercise is a must you do to avoid the attack of various diseases, including high blood pressure disease.

How to Lower High Blood Pressure
There are several ways you can do to lower high blood pressure, among others:

    * Avoid foods that contain sodium or high sodium in a way, choose low sodium content when buying food, limit your consumption of meat and cheese, avoid salty snacks, reduce sauce that usually contains sodium.
    * Many consume foods rich in potassium or potassium. Potassium can be found in fruits and vegetables. Fruits and vegetables that contain potassium and good for the consumption of people with high blood pressure, among others, watermelon, avocado, melon, fruit of bitter melon, squash, bligo, machetes pumpkin / squash, cucumber, aloe vera, celery, onion and garlic. In addition, foods containing Omega-3 elements such as salmon, tuna, spinach, also known to be effective in helping lower blood pressure.

Lower high blood pressure to start a healthy lifestyle. Do not expose yourself from excessive stress and inadequate exercise needs of your every day so that your body is always healthy now and later. (Duniafitnes)

SeributawaNews - Every woman wants a beautiful and slender abdomen. Having a slim stomach can increase your confidence and make you look more attractive. You must be willing to do special exercises for your stomach look slimmer. However, you do not know what a good workout and easy to do to get a slim stomach.

Check out 10 tips best exercise to slim your tummy form below:

    * Step 1: Schedule for train your abdominal muscles between 4 to 5 times a week.

    * Step 2: Train your stomach crunch exercises.

    * Step 3: Perform at least 2 sets for each of the standard crunch, reverse, and oblique crunch, 15-20 reps each set. Add advanced training if you are able to complete this exercise properly set and you will feel the results within 4 to 6 weeks.

    * Step 4: Perform 10 reps movement jackknives
      Lie on your back with legs straight, lift your hands above your head. Lift upper and lower body simultaneously, move your hands as if reaching for your legs. Concentrate the power of your movements on the abdominal muscles, and hold in the middle movements while holding your abdominal muscles, then lower your body slowly back.

    * Step 5: Perform 10 reps side bends
      Stand straight with a dumbbell in your right hand and left hand align with your hips. Bend your body to the right slowly, lower the dumbbell until you feel the pull in the left abdominal muscles, hold, and then slowly went up back to starting position. Perform the same way to train your abdominal muscles on the right.

    * Step 6: Enter your cardio exercises in your workout
      Try cardio exercise (walking, jogging), about 20 to 30 minutes in the tempo was as much as 4 days a week. Tempo is the recommended 55-75% of your maximum ability. How to measure it is, when you are walking or jogging, you can still chat with a natural rhythm (no wheezing). Meanwhile, to find out how fast your heart rate, measure by using a heart rate monitor.

    * Step 7: Maintain variations in practice
      Running, swimming, cycling and use of fitness equipment at home such as stair stepping machine or treadmill is a good cardio workout variations to prevent saturation.

    * Step 8: Leg Raises
      Sit in an upright position on a bench. Place your hands beside the bench (leading to the ground). Keep your feet in a straight ahead position, then lift your leg vertically slowly, lasting a few seconds before you lower it slowly.

    * Step 9: Pelvis Raises
      The trick, lie down on the mat, lift your hips a few inches as will be rolled back. Then lower slowly, with your hips off the ground.

    * Step 10: Squat
      Squat is a good exercise for you. In addition to train the quadriceps and gluteal muscles, this exercise can also train your abdominal muscles and oblique muscles, namely internal and external muscles of the abdomen. This exercise is also good to train the transverse abdominals.

You need to know when Practicing:

    * To increase your strength, slowly lift the load.
    * Adequate rest and eat a diet low in fat.
    * For best results and safety, combined with abdominal exercises back exercises.
    * Do the jackknifes and crunch on a soft mattress, to avoid pain.
    * After your abdominal muscles stronger, train the ankle until your whole leg muscles to add strength to your body.

Having a slim stomach is not just a dream if you practice regularly and patiently. May 10 tips best exercise to shape slim stomach on top of benefit to you. (Duniafitnes)

SeributawaNews - All men must have longed for an athletic body shape to the shape of a beautiful muscle. While the women would want a slimmer body shape with a tight muscle. Many who have managed to get a beautiful body, but some are up to now still limited to thinking about how to improve their bodies, and they do not have an idea how to begin his training. Do you belong to one of them? Listen to the answers of the questions that often arise in your mind the following!

Practice What You Should Do?
A good exercise is an exercise based on compound exercises. Examples of compound exercises are:

    * Squat: Squat tops the list for the compound exercise. As the best compound exercises, squats can train multiple muscles at the same time. Trained muscles as you perform squats are the thigh muscles, calves, and buttocks. Squat can also strengthen the abdominal muscles and back muscles to improve body balance.

    * Lunges: as well as exercise squats, lunge exercise also works the lower bicep. This is a good exercise to train the abdominal muscles, back, thighs and buttocks. This exercise is also best done by women who want the ideal body shape. When practicing lunge, you should try to keep your body upright to minimize stress on your back.

    * Benchpress: bench press is the most popular chest exercises. This exercise is to train the upper body, especially the chest muscles, shoulders, and arms.

    * Lat pulldown: This exercise aims to train the back muscles. In addition, if you do the exercise correctly, you can get that toned arm muscles with just one workout.

    * Dumbbell Row: This exercise focuses on the top and middle of your body, especially for the formation of the biceps, shoulders, and arms.

    * Shoulder Press: the aim is to train the shoulder muscles, especially the front and sides. In the same time, this exercise is also good for toning the muscles of the neck and the back arm. This exercise can be done either with a dumbbell or a barbell with sitting or standing position.

    * Abdominal Bicycle: if you want to increase the strength of your abdominal muscles, abdominal bicycle can help you make it happen. This exercise is also effective to train the abdominal muscles top, bottom, and side abdominal muscles.

What You Should Do First Time?
You need to know that doing the exercises correctly is the foundation for your success. When your body is getting used to the exercises you do, you can do some additional movement to increase the strength of your body. You can start by training the chest muscles and abdominal muscles on Monday, then train your back muscles and shoulder on Tuesday, muscular arms on Thursday, and muscular legs on Friday. In this way means that the body can perform recovery on Wednesday, Saturday and Sunday.

How Many Sets And Repetition What Should You Do?
For example, if you do 15 reps, then you just do it 1 to 2 sets only. For 10-12 reps, do 2 or 3 sets. For 8 reps, do 3 or 4 sets. The key is to adjust the total volume of each exercise you do.

How Do You Get Progress?
This depends on your workout goals. For the purpose of obtaining power, when you add heavier weights you should reduce the amount of your reps and using progressive load in each set. With goals, you can lift the heaviest load on each end of the set that you do every week. As for muscle building purposes, you can add 1 or 2 reps each set or adding a set of each exercise you do. This makes your muscles work more and lead to the formation of bigger muscles.

How to Avoid Pain Tired?
To prevent boredom, you can give a variation on the pattern of your workout. Whether it's by doing a variation on weight training, for example by replacing the exercise chin ups with pull-ups, and so on.

Whatever strategy you choose, you better provide adequate rest periods for the body to perform the recovery of the exercises you have done. In addition to recovery, adequate rest also play an important role against the development of your muscles. (Duniafitnes)

SeributawaNews - Constipation or often termed as constipation or difficult bowel movements are related digestive disorders are very annoying and makes you feel uncomfortable. Here is an alternative way to overcome constipation natural choice, among others:

Fiber
One easy way is found to overcome constipation with fiber consumption. The recommended fiber intake is about 20-35 grams / day. To obtain sufficient amounts of fiber, try the consumption of fruits, vegetables, and wheat.

But you must be vigilant when consuming fiber, because of excessive utilization will actually worsen the constipation. This can be overcome by drinking more water to help the fibers get into the digestive system more smoothly.

Herbs
Herbal therapy is the treatment of constipation is the oldest, and has been applied in various cultures around the world. Generally, this herbal laxative mixed from materials such as flax seeds, fenugreek, and barley. In addition, Senna, Cascara segrada, and aloe vera plants can also be a stimulant therapy of constipation.

But you must be vigilant in these herbal therapies, for example on the aloe vera plant because it can cause cramps. In addition, herbal therapy for the constipation side effects when interacting with other medications and supplements. Try to consult with physicians and health care professional before using herbal therapy.

Probiotics
Probiotics are good bacteria in the gut are beneficial for healthy digestive system. Examples of probiotics are Lactobacillus, Bifidobacterium, and Sacchromyces boulardi. Probiotics effective enough to overcome constipation. Usually probiotics are available in supplement form and is contained in some foods, one yogurt.

Try three alternative ways to treat constipation is digestive health so that you are awake stay healthy. Moreover easily found, langkh-step is also very beneficial for your digestive health course. (Duniafitnes)

SeributawaNews - A few moments ago, I wrote an article about Elevated HIIT Cardio can burn fat more here: http://duniafitnes.com/fat-loss/elevated-hiit-cardio-untuk-membakar-lemak-lebih-banyak- lagi.html.
Some sources say that studies like this do HIIT cardio can burn fat 3x more compared to when you do cardio with a constant speed. Its benefits are in addition to burning fat, we can abbreviate the time of our sport. 20-30 minutes on a treadmill and completed without having to linger like old-fashioned way to do cardio for 45-60 minutes per session.

When you do HIIT Cardio Elevated this, the effects are often referred to as AfterBurn Effect. Official language is Excess post-exercise oxygen consumption or EPOC, namely to increase the consumption of oxygen by the body after doing high-intensity activity. By the time you finish doing HIIT cardio sessions, EPOC serves to restore the body to its original state. EPOC will let the body adapt to HIIT cardio workout you just did.

In this adaptation process, many variables are involved, such as including the process of hormone balancing, energy returns, repair body cells. I call this initial condition is, the condition of our bodies before doing HIIT. Body always has a point of balance in all things. HIIT is forcing our body to work harder, and after that, the EPOC will be continued in line when the body back to the beginning of a new equilibrium point. Why do I call a new starting point? Because after doing HIIT, our bodies will be different to the previous, increased stamina, increased body performance.

EPOC process occurs with high enough immediately after exercise, and slowly going down. Research conducted found that the effect of EPOC is the case until 38 hours after exercise. EPOC process gives a pleasant effect is a reduction in body fat recorded even though the exercise itself burn fewer calories when done. This has led to the use of Elevated HIIT Cardio is effective enough to use for those who want to reduce fat in the body.

HIIT Cardio elevated advised to use at least 2 days to provide an opportunity for the body to return to the initial conditions and does not occur overtraining. Consistency is more important than you do in the morning afternoon and then overtraining.(duniafitnes)

SeributawaNews - For those of you who run a weight loss program would want a healthy way to burn fat quickly. In addition to burning fat quickly, you'll also want to keep your body healthy while you run a weight loss program. So, whether an effective way to burn fat fast and healthy for your body?

Green Tea Consumption

Green tea is not only famous as a cancer preventive, but also able to increase metabolism. Consuming green tea three times a day can increase your metabolism by about 4 percent. In addition, consuming green tea helps burn calories about 60 calories per day, which is equivalent to 3 kg per year.

Do Weight Training

Weight training can increase your metabolism because of the calories in your body will burn as long as you do weight training. Weight training can give your metabolism an additional approximately two hours after you do this activity. Some weight training you can do include: squats, bench step-ups, lunges, pushups, pull-ups and crunches.

Eating Iron

If you do not have enough iron in the body, the body does not get enough oxygen is also to be distributed to all body cells, and eventually cause your metabolism to be weak. You can eat foods containing iron such as red meat, poultry, cereals, and soybeans.

Drinking Water The Many

Drinking two glasses of water can increase your metabolism by about 30%. Looking at these results, then we can conclude that drinking plenty of water about 1.5 liters per day will burn calories in the body of about 17,400 calories each year, in other words the weight will drop about 3 kg.

Avoid Alcohol

Alcoholic beverages may lower your metabolism because the fluid is able to suppress the central syafat system. Research in England suggests that if alcoholic beverages are added to foods high in fat and high in calories, the unsaturated fats in the body on fire, causing weight gain.

Increase Your Exercise Intensity

High intensity exercise can burn more fat. If you usually jog on medium speed, add the sprint of 30 seconds every five minutes for your body to burn fat faster.

Consuming milk and other dairy

Women who consume dairy products, such as nonfat yogurt and low fat cheese, in small amounts as much as three or four times a day, can reduce body fat around 70% fat.

Doing Sports What's New

If you want to increase your metabolism, then do a different type of exercise. For example, if you're used to walking, then replace it with cycling, swimming and so on. By replacing the sports activities, then you will burn more calories.

Eating Peanut Butter

Peanut butter is rich in magnesium are minerals that control the metabolism of the body by spreading the energy in body cells. Meet the needs of 320 mg magnesium morning eraser can be done by eating healthy foods like peanut butter sandwich made from a piece of bread wheat.

Healthy Breakfast

Research suggests that breakfast has an important role in losing weight. About 80% of people have had success losing weight by regulating meal portions without skipping breakfast. Examples of healthy breakfast menu is, high-fiber cereal with low fat milk and fruit.

Sleep Enough

Getting enough sleep can help your metabolism run properly. Additionally, getting enough sleep is also necessary for the recovery phase and the formation of muscles after you exercise. A good sleep is 7-8 hours / day.

Apply a way to burn fat quickly at the top in your daily habits. Begin a healthy lifestyle today for better health in the future. (Duniafitnes)

SeributawaNews - Who is not familiar with Brad Pitt. Hollywood actor has starred in many films such as Box Office Interview With the Vampire, Fighting Club, Mr. & Mrs. Smith, as well as colossal movie Troy. Have you ever noticed that almost in every filmya, Brad Pitt is always showing his muscular body? 

This has been one of the selling points as a Brad Pitt top Hollywood actors. In addition to his handsome, Brad Pitt is also very concerned about her figure. Brad Pitt fans not only come from among the women, but many of the men who also idolizes Brad Pitt as an example in the form of the body. 

When starting his career in the film world, Brad Pitt has a thin body. But with a serious and intensive training, he also managed to form a solid muscular body as it is today. 

Exercise Program Brad Pitt In Fight Club Movie 

To prepare for her appearance in Fight Club, Brad Pitt train one muscle a day, so he gave nearly a week of rest before he returned to train one part of the same muscle. 

He did the exercises for 3 sets with 15 reps and one minute rest between sets as well as by applying the pattern of declining pyramid, where he was doing 15 reps in the first set and then reduced to 10 reps in the third set. He performed four consecutive days of training then 2 days of cardio exercise to increase calorie burning in her body before she was off exercise. 

In addition to practicing, Bradd Pitt, also changed his diet. For this film, he eats 6 times a day with high protein compositions such as egg whites, chicken breast, turkey, low fat meats, cottage cheese, and fish and whey protein powder and protein bars. Sources of carbohydrates obtained from corn, beans, oats and green vegetables. If you want a body like Brad Pitt and sixpacknya stomach, then your diet should be completely "clean", as did Brad Pitt. 

Exercise Program Brad Pitt In Troy Movie 

After 5 years ago, great changes occurred in Brad Pitt, namely in 2005. He began to abandon the habit of smoking and reduce drinking beer and eating chips. Body building exercises he konsentraikan on increasing muscle mass (bulking). In addition to weight training in the gym, he also practiced using the sword for 2 hours a day. 

The big difference in the pattern of training is on leg exercises. With a thick muscular thighs, his body was more proportionate to his broad shoulders, strong back, and chest muscles bidang.Untuk form, he lowered his training reps from 15 to 8 reps. After 7 months of intensive training, Brad Pitt also managed to increase pure muscle mass as much as about 7 pounds! 

Despite undergoing bulking program to prepare themselves in the film Troy, Brad Pitt's body does not turn into like a bodybuilder, but a solid muscular body without the fat that is not too big nor too thin, complete with a sixpack stomach and arms are beautiful. Do you want a body like Brad Pitt? Remember the key, diet, intensive training, as well as break ends meet you!

SeributawaNews - Getting a sixpack stomach has always been a dream almost every person in the world, especially for you men. In addition to undergoing a routine exercise and regulate the intake of nutrients into your body, do you know if the water turned out to have a big role in the formation of your sixpack stomach? If you know this early, you definitely will not hesitate to drink more water than before. 

Benefits of White Water In Stomach Shaping Sixpack 

Increase the consumption of water in daily activities not only help you get a sixpack stomach, but also can help improve your overall body health. By consuming water that suits your body needs, then the fluids lost when you practice or activity will quickly be replaced, because the body has more liquid reserves in lieu of discharge. 

In addition, water also helps boost metabolism and accelerate your body's fat burning, helps growth and repair of damaged muscle tissue, and helps digestion and many other major benefits. 

You can certainly understand that one of a healthy lifestyle is to consume enough water every day. Based on the benefits of water above, it is not likely you'll scrape the excess fat on your body, especially in your abdomen, stomach sixpack until eventually you can get! 

Healthy Lifestyle For Stomach Shaping Sixpack 

The main principle of a healthy lifestyle is proper intake of Nutrition and balanced, rest (sleep) is every night (7-8 hours / day), diligently doing cardio and weight training exercise (to burn calories faster), because it still remains calorie burning take place even if you are in a sleep state. 

So, if you desire to get a sixpack stomach, perbanyaklah consumption of water at least 8-10 glasses / day or approximately 2-3 liters / day. Hopefully the above explanation is useful and can help you get your dream sixpack stomach. 

SeributawaNews - We often read articles about how to lose weight, which is that calories in must be smaller than the exit. If calories in is greater than that out of the body will store excess calories as fat. But if calories in is equal to the exit, then our bodies will not increase or decrease the weight. Is it that simple?

There are also many articles that explain the BMR to calculate the amount of daily calories we need to maintain weight. More than that, we will be fat, less than that we will be thin. But the reality on the ground is very different. An example, someone with a thin body, weighs 50kg with a height of 175cm, he eats daily at 2500 calories (assuming). So far, wrote that much weight, not increasing and not decreasing. Means we assume 2500 calories are calories in equal calories out. 

Then he wanted to gain weight, and he tried to eat more, even some friends who do eat more by increasing the size of the meal right before bed (although it is prohibited for people who want to lose weight), eating ice cream and chocolate as a cover dish, and then went to bed. Clearly more calories than 3500 per day. But he still complains that she still skinny (here we may know him as someone with the ectomorph body type, ie lean body type and very hard to gain weight). And what about the theory that if calories in is greater than calories out then the weight will go up? Why in fact too hard to gain weight after they were raising the number of calories by about 40% of total calories daily? 

Referring to my article on Fat Level Point, which explains that every human body is always trying to keep fat levels pointnya so stable. So also with a thin body type. This type of body type, has very little fat, and body type are not able to store fat in large numbers. Referring also to my article that we should not eat much at one time, as this will cause the food is absorbed only slightly while the remainder will be stored as fat. 

But there is a slight problem with this skinny body type. He can not store too much fat. What happens when the body can not store fat and then given a supply of fat that much? Metabolism will increase drastically to get rid of new fats that would be saved. This is the concept of Fat Level Point that the body will always try to keep the fat levels in the body is always stable (which fat hard fall, a bony hard fat). With this concept, it is clear that eating a lot is not the solution to raise the ideal body weight. 

Thin body type, can only gain weight by increasing the number or mass of muscle (not add fat, will not work if in this way). Adding muscle mass means having to work out lifting weights with moderate or heavy loads. And eating well should be selected as possible to manambah muscle mass. Many people wonder, why do skinny people koq still have to set and keep eating like someone who wants to lose weight (5-6x a day). Eating with a frequency of 5-6x a day portions are still needed so that all food is absorbed by the body optimally. The portion was not too much will not cause excess calories will be stored into fat but finally discharged again by the body.

SeributawaNews - You definitely want to have a perfect stomach. Even for those who already have a flat stomach and still want to form the lower abdomen that looks even better. Then practice what you have to do to get a more beautiful belly?

To train your lower abdomen, then the first thing that needs to be done is by knowing the basic level of this exercise, in which people learn to improve leg strength and abdominal muscles. This is done by various types of leg exercises, and training complex in which more than one muscle is used to perform the movement. Here are some of the basic movements for lower abdominal exercises.

leg Walks

This exercise can be done by lying on your back, keep your hands tucked under your butt to make sure that your back straight. Lift both legs without bending your knees to 90 degrees from the floor. Now slowly release the foot to the floor, until only a few inches from the floor, hold this position for several minutes and bring the foot back to a position 90 degrees. Repeat for other leg. This exercise can be repeated 8-10 times for both legs.

reverse Crunch

This exercise should be done on a decline bench. Lie on the bench. Make sure your back is arched. Then slowly bring your knees to your chest by contracting your lower abdominal muscles. Remove your foot and repeat.

Some lower abdominal exercises are more complex, including exercises such as the pushup, pull ups, squats and so on. These exercises, when combined with a good cardio workout, it can make your dream to get that perfect stomach into reality.

SeributawaNews - One of the most popular water sport to date is swimming. Swimming is one sport that provides many benefits for your health, including strength training and your power. 

Things You Need to Consider 

Here are some things you need to consider before making a sports pool: 

Heating 

In principle any warm-up exercise should not be overlooked. The ultimate goal is to reduce the risk of injury to your body. 

Swimsuit 

Try using a bathing suit from the material elastic and warm enough to be able to withstand protect the body from the cold water. Because the body temperature will tend to decline rapidly when we are in the water. 

Gradual movement 

Do "practice" before you actually swim. This also reduces the risk of muscle cramps in the water. Some people experience muscle cramps when entering the pool because of the jerking or sudden movement on the part of certain muscles. 

Break 

Limit the time you swim between 4 × 50 meters for each intensity of movement between 15-20 seconds then rest before starting another movement, to then proceed with a higher intensity swim suit portion of practice. 

Swim Speed ​​Settings 

In swimming speed should be varied. Set the speed correctly will give you a shorter workout with more optimal results. You can do exercises that are very short and fast with plenty of rest to improve your strength and power, for example swimming 4-10 times each 10 -20 seconds to swim with 40-60 seconds rest in between. 

Here are examples of exercises that will increase the stress and velocity in a single training session. 

10-15 minute warm-form swimming at medium speed, continue to swim 4 x 50 meters with 10-20 seconds of the first istirahat.Lakukan pool exercises to relax, then gradually repeat with more effort than before. 

1-5 minutes at medium speed swim, followed by swimming 4-10 x 25 meters with 40-60 seconds rest in antaranya.Lakukan this with maximum effort. Begin with 4 times the swim, then add in increments each week as much as 1 or 2 times until you can reach the number 10 times, then return to the number 4 times and trying to do more quickly. 

1-5 minutes at medium speed swim, followed by 1 x 400-meter swim at high speed, rest about 20 seconds after that, then 1-5 minutes at medium speed. After that, do not forget to close your practice with a cooling swim at low speed, continue down until you finish. 

By doing the proper steps in the swim, then you will get optimum benefit from this exercise and to avoid unwanted injuries.

SeributawaNews - Stretching exercises or stretching is very important for you to do, both to prevent injury during practice, improve flexibility or suppleness of your body and relax your muscles are stressed. However, if you've done stretching properly? Consider the 10 most common mistakes made when stretching below! 

1. Not warming up before. 

Because stretching a cold muscle increases the risk of injury, you should always warm up before stretching enough (ie activities that will increase your body temperature up enough "warm", which means it's safe to start exercising). 

2. Not stretch the targeted muscles. 

Many people who do not stretch the muscles that they are targeting when doing stretching because they do not do the exercises correctly, either because they do not know how to do it right or stretching movements and positions they are not true when doing stretching. You can see how to do stretching right in http://duniafitnes.com/workout-list/stretching.html 

3. No attention to the amount of pressure exerted on the joints. 

Unfortunately, some people stretch their ligaments are more than stretch their muscles while stretching. As a result, they develop excessive leeway ligaments. Thus, when you do strething, you should always avoid holding your joints in a position that puts weight and too much pressure on the ligaments. 

4. No attention to the weight given to the joint capsule. 

While stretching, if you give more weight load on the joints of your ability, you will increase the risk of injury or joint damage. Thus, you should avoid activities that could injure joints. 

5. Not doing stretching is balanced. 

To avoid stretching the muscle imbalance, it is important dieprhatikan that you should not be stretched in one direction without balancing it with the opposite direction. 

6. Not doing stretching in every workout slowly and gently. 

You should avoid using a fast and sudden movements when stretching. This will force you to stretch the muscles in a variety of movements that are not safe. 

7. Not stretch to the maximum extent. 

When you do the stretching, you should move your body or parts of your body with a controlled speed until you reach the maximum range of motion. You reach this point when you feel mild tension, but not painful, in the muscles. At each subsequent repetition, you should try to stretch a little further, while still avoiding the pain and overstretching. 

8. Not doing stretching in the right portion. 

How much stretching each person needs is highly subjective. Perform stretching according to your body's ability. Generally advised to perform stretching to hold each movement for 10 to 30 seconds. 

9. Not doing stretching with quite often. 

Experts recommend stertching done at least 4-5 times per week, and should be done every day. To maintain the flexibility of our muscles, the stretching should be done in frequency quite often. 

10. Not understanding the difference in exercise to improve muscle tone and body shaping. 

  

Flexibility is one important component of physical fitness and body building. Thus, you should still combine aerobic exercise, weight training, and setting a good diet along with your stretching exercises to "achieve and maintain" your physical fitness. 

Well, to gain maximum benefit from stretching you do, then start keeping what you've done stretching properly. Congratulations to practice.

SeributawaNews - For fans of Marvel comics, Captain America figure would have been no stranger. And recently was appointed a superhero story in the movie "Captain America: The First Avenger" which was released in July 2011 then. In this film, Captain America character played by Chris Evans, who also played Johnny Storm in Fantastic Four movie. Well, in this new movie, Chris Evans gave a surprise in the form of transformation of a remarkable body shape. 

In this film, Chris Evans plays as Steve Rogers, a sickly young man who tried to enlist in the U.S. Army in 1943 to fight the Nazis, but are considered physically unfit. Then he actually offered to be volunteers in a project called Rebirth, a secret military operation to aid the war effort the United States that use a particular serum to convert Rogers to the peak of human perfection and becomes the super soldier Captain America. 

In this film, Chris Evans body emaciated transformed into Captain America who has a body that is "perfect" by using the machine, but in real life, she has worked hard with dedication to form the body. 

Under the guidance of the trainer, Waterson, Evans managed to increase his weight from 77 kg to 82 kg, while reducing his body fat percentage from 12.5% ​​to only 8%. Evans To help increase muscle mass quickly, Waterson provide training pattern that also involves a lot of bodyweight exercises. Exercise Evans has high-weight/low-rep principles of classical compound movements, especially squats, deadlift, incline bench press, weighted dips, and chin-ups. In addition, Waterson also stressed that Evans always practice with a good movement and also get enough rest to prevent injury and speed recovery after exercise. 

In addition to exercise, the biggest challenge for Evans is in terms of diet or diet. In principle, Evans had to eat in sufficient quantities to increase muscle mass is optimal, but avoid storing excess calories as fat. To that end, Evans low-carb protein shakes in between main meals plus snacks such as fruits and nuts. The trainers also provide additional Evans BCAA supplementation to reduce damage to muscle tissue and encourage maximum muscle growth. 

Well, you can also form the body of superheroes like Captain America, armed with the knowledge and discipline in diet and exercise. 

SeributawaNews - We often hear that anything excessive is bad, and this applies also in respect of the exercise. People tend to think that doing a hard workout will help to gain weight faster. But this is more myth than fact, because of excessive exercise can cause various problems such as: 

Injury 

Saturation 

Low Productivity 

Less weight or gaining weight is not optimal 

After doing strenuous exercise, rest is needed because the rest to help build new muscle tissue that has been damaged by heavy exercise and take some time to make the tissues of the body can fully recover, so it is actually happening is that muscle will grow when you rest. That's why you have to wait until the pain or the pain you feel after exercise is completely lost as a sign that you have completely recovered. 

Exercise before the muscle is fully repaired can have negative effects for your body. If you start training before you repair and optimal muscle recovery, then your muscles will break down again because your muscle breakdown will happen again, so that the repair of muscle tissue that occurs during your rest will be in vain. This is one reason most people are making great efforts to exercise more often and not getting enough rest will get the weight gain lower than they expected. This is the mistake a lot of people who want to gain weight, which is doing strenuous exercise without considering their break. 

By resting your muscles to recover fully, will ensure that you will get optimal results from your workout, that is by increasing muscle mass optimally. One exercise is done the right way, supported by nutrition and adequate rest, will be equal to 10 exercises performed without a good rest. 

Another important reason for getting the rest of the metabolism. If you train too often or too long, then it will increase your metabolism, causing burning calories faster and in greater amounts. By reducing the duration and intensity of your workout, indirectly, your body will burn fewer calories and since you will burn fewer calories, then your weight will increase more in a faster time. 

So you should not try to train the same muscle group more than twice a week, but give it a rest for your muscle groups are one or two days before returning to train again. Not recommended also to perform the same types of exercises more often because it can cause injuries due to repetitive stress. 

Doing exercises that are often without a break will give more damage than the positive results you get, so better to rest within a reasonable time and then come back refreshed and excited than damaging your own body.