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Since most of us live in a seating mode of life, the painful back to many people is something they begin with and finish the day. And this pain can be significantly reduced precisely, you guess, by stretching. Stretching after training will help the body to get rid of lactic acid and muscle before they can recover faster, and the pain you suffer will be smaller and more tolerant.

Get out of the door that needs to stretch well. Sit upright on the mat. Correct the neck as much as you can. Slowly lower your head to the right. If possible, touch the shoulder with your ears and repeat the same on the left side. Repeat each side five times slowly and controlled to avoid injury. This exercise along the neck extends the upper part of the trapezoid.

Bones, ie skeletons, could be described as an image of our body. We often forget about the fact that they are equally important to our mobility as well as to the muscles. Caring for our bones in the younger days will enable us better mobility and health in old age.

Bone tissue is extremely strong supporting tissue, but since in the interior hollows are not heavy (easier than muscle) and make up only about 14% of our total body mass. All the bones in our body (there are over 200) together make the skeleton. The skeleton supports our bodily structure (biomechanical function). All the bones together with the muscles make our locomotor system.

Bones are not “dead,” but on the contrary, they are an active living tissue in the body – and that’s why, if broken, they have the ability to heal. Bones have blood vessels that enter and exit from them, supplying them with oxygen and nutrients and releasing them from harmful substances. Certain bones contain the core that produces blood cells.

Muscle deposits and muscle are in no way related, so if you are doing only exercises for the belly and the thighs, it is impossible to dissolve fat deposits. This way you can only strengthen your muscles. You will dissolve fat deposits by a combination of proper training and balanced diet.

Fruit is very healthy, but you have to know that it contains a high proportion of carbohydrates, that is, fructose. Fructose is a carbohydrate that does not come directly into the muscle but is stored in the liver, and then into the fat. If you eat a lot of fruit, the pancreas will gain insulin to remove excess red blood sugar, and excess is saved in fat. After eating fruit, you will be constantly hungry and set for additional UH intake. It’s a vicious circle. So it raises the question of when and what kind of fruit to eat?

Eat fruits with a low glycemic index (nectarines, apricots, pineapple, plums, strawberries, apples, grapefruit, oranges) in the first part of the day. Later, when you build up your metabolism and gain muscle mass, you’ll be able to afford everything.

To be able to meet its core tasks, bone has a very high ability to adapt to mechanical and metabolic requirements. Bone adaptation consists in its continuous remodeling that results in changes in bone mass and its distribution in accordance with the mechanical stress that is exposed to the metabolic needs of the organism. The rate of bone remodeling is determined by metabolic, hormonal and local factors ie mechanical load.

Most beginners seek advice from coaches, and mostly manage the technique of handling tools and free weights with minimal load. Unfortunately, through experience I realized that these same beginners, after a good start, get off the road. And we come to the main cause of bodily injury, and this is an improper exercise technique. The most common causes for which the technique has been: Using too much cargo (relative to your own strength). Unfortunately, people often carry the ego and competitive spirit, both in life and fitness. The most important thing is to raise as much as possible or to make as many repeats as possible. That’s exactly why 90% of the total number of injuries in the gym occurs. We have to be careful not to overestimate its capabilities and to build its strength gradually. So, it is my advice not to increase the burden until you perfect the technique. Be patient. If you look at the strongest people in the world, their technique is identical whether it is empty pitch or maximum weight.