Clipping of news on Brazilian Culture, Law and Citizenship
8/4/2010
This article was translated by an automatic translation system, and was therefore not reviewed by people.
Not to Stretch - Stretching muscles may seem minor, but it is essential to spend up to 10 minutes before and 10 after physical activity with movement and flexibility. In addition to lowering the risk of injury, makes the body more 'intelligent' for routine workout. Who does not want to focus on the whole body can choose only the muscles that will be required.
Not learn to perform the movements - In tennis, swimming or running, how to execute the moves will make all the difference in the outcome. Stepping the wrong way impairs performance in the race, for example, and can still hurt your feet or favor twists. When in doubt, consult a physical education teacher or select some sessions with a personal trainer.
Do not adjust the weight machines - equipment must be adjusted to their strength and height, but the risk of injury is great. In the first months of activity, always ask for help from a professional.
Go thirsty Pot - Working out hard and often follow a series that does not match your fitness or not gradually increase the intensity of exercise can cause injuries or even more serious problems, such as a heart attack.
Believe it's working out too - most people do less exercise. The recommendation for half an hour per day, at least three times a week, helps ward off disease, but not for losing weight or gaining muscle. A new study by Americans and published in the Journal of the American Medical Association (JAMA) indicates that women need to make at least one hour of moderate physical activity every day if they will not gain weight over the years.
Lifting weights quickly - To increase muscle mass, it is certain to lift weights with slow, controlled movements. Pulling or pushing the weight quickly or using momentum does not give the right result and puts too much pressure on the spine.
Breathing wrong - Swimming, yoga, running and pilates are some exercises that ask specific breathing techniques. Do not breathe right during physical activity reduces income and increases the abdominal pain. Extending the intervals between sets, especially in bodybuilding, it also prevents the best result.
Do not drink water-Drinking water only when thirsty is probably not hydrating properly. Before working out, drink a glass of water. During practice, do not forget the bottle and after exercise, drink one or two cups. Dehydration interferes with the performance, increases the chances of cramps and makes muscles more prone to sprains.
Source: Portal do Jornal O Globo
This article was translated by an automatic translation system, and was therefore not reviewed by people.