Move - Sprout (Page 72)

Un truco para superar la pereza del entrenamiento

Todos somos propensos a experimentar períodos de pereza para el entrenamiento. Es casi imposible mantenerse motivado para hacer ejercicio todo el tiempo. Podemos aburrirnos, hartarnos o simplemente estar demasiado ocupados para encontrar tiempo para hacer ejercicio. Si estás pasando por un período de pereza para el entrenamiento, no te preocupes.

spanish

¿Caminar es realmente tan bueno para mí?

Caminar es una de las mejores formas de ejercicio que puedes hacer. Solo 30 minutos de caminata al día aumentan tu frecuencia cardíaca, mejoran tu capacidad pulmonar y te ayudan a quemar más calorías si tienes una meta de pérdida de peso. Cuando haces ejercicio, se liberan hormonas de la

spanish

¿Correr es algo nuevo para ti? Prueba esta meta motivadora.

¿Has estado pensando en empezar a correr? Hay muchos beneficios de esta forma popular de ejercicio, como ayudar a reducir el riesgo de enfermedades cardiovasculares y ayudar a controlar el estrés. La buena noticia es que no es necesario que corras por la acera todos los días por horas y

French

Une astuce pour surmonter un marasme d'entraînement

Nous sommes tous enclins à subir des marasmes d'entraînement. Il est presque impossible de rester motivé pour faire de l'exercice constamment. Nous pouvons nous ennuyer, en avoir marre ou tout simplement on est trop occupé pour trouver du temps pour faire de l'exercice. Si vous traverser un moment de marasme

French

Marcher est-il vraiment si bon pour moi?

La promenade est l'une des meilleures formes d'exercice que vous puissiez faire. Seulement 30 minutes de marche par jour augmentent votre fréquence cardiaque, améliorent votre capacité pulmonaire et vous aident à brûler plus de calories si vous avez un objectif de perte de poids. Lorsque vous faites de l'exercice, des

French

Envie d'essayer la course? Laissez-vous guider par cette motivation.

Vous caressez l’idée de commencer à courir? Cette forme populaire d’exercices présente de nombreux avantages. Elle vous aidera notamment à réduire le risque de maladie cardiovasculaire et à gérer le stress. Heureusement, vous n'avez pas besoin de courir tous les jours pendant des heures. Même des courses courtes

English

Ready for a challenge? How to jump rope.

Jump rope training is one of the best ways to get fit. It’s fun, easy to pick up, and can be enjoyed with friends and family. Plus, it can increase your endurance and strength with as little as 10-15 minutes a day. All you need to get started is

English

Here's what not to do when performing plank exercises

The plank exercise is a great exercise to work your core muscles. In particular, it works your rectus abdominis, which is what we informally call the ‘abs’ or the ‘six pack’. Having a strong core isn’t just important for aesthetics. Building strong abdominal muscles helps to improve your posture

English

Hand exercises

Hand (or grip) strength is closely associated with overall health and wellbeing. Hand and wrist strength is also important for performing everyday tasks. Try out the following exercises to boost your hand strength: Closing and opening your fistSqueezing a tennis ballStretching a rubber band looped around your fingersSqueezing putty or

English

Tips for new cyclists

If you’re new to cycling and you want to optimize your skill and technique, you’ve come to the right place! Cycling is an incredible form of exercise that works your whole body, particularly your lower body muscles and your core. Aside from the benefits of cycling for your

English

Exercises to tone your arms

If you want to tone up your arms, you’ll need to start resistance training. Don’t worry! You don’t need to lift really heavy weights, and you won’t need to get ‘bulky’ if you want toned arms. Relatively light weights can help you to build some muscle

English

Core exercises for runners

Whether you’re new to running or you are an intermediate to advanced runner, improving your core strength is vital. Having a strong core will help you to build up your strength and reduce your risk of future injuries. Building and strengthening your core muscles isn’t only important for

English

3 ingredients for building an exercise plan

If you’re starting a new health and wellness journey, exercise is an important component of your success. Alongside a well-balanced diet, following a regular exercise regime can help promote overall health and wellbeing. Different components of an exercise plan include: Cardiovascular/aerobic exercise for heart healthStrength training for muscles

English

One trick for getting over a workout slump

We’re all prone to experiencing workout slumps. It’s almost impossible to stay motivated to exercise all the time. We can become bored, fed up, or just too busy to find time for exercise. If you’re experiencing a workout slump, don’t worry. You can find your mojo

English

Is walking really that good for me?

Walking is one of the best forms of exercise that you can do. Just 30 minutes of walking a day increases your heart rate, enhances your lung capacity and helps you to burn more calories if you have a weight loss goal. When you exercise, happy hormones, such as serotonin,

English

New to running? Try this motivational goal.

Have you been thinking about taking up running? There are many benefits to this popular form of exercise, including helping reduce your risk of cardiovascular disease and helping to manage stress. The great news is that you don’t need to hammer the sidewalk every day for hours on end.

brazilian_portuguese

Que exercícios me ajudam a relaxar à noite?

Depois de um longo dia, a última coisa que você provavelmente quer fazer é se exercitar. Mas se esta é a única hora do dia que você tem disponível para se exercitar, talvez não tenha escolha. Pesquisas sugerem que o exercício antes de dormir pode afetar negativamente a qualidade do

thai

การออกกำลังกายอะไรจะช่วยให้ฉันผ่อนคลายในตอนเย็น?

หลังจากวันที่ยาวนาน สิ่งสุดท้ายที่คุณอาจต้องการทำคือการออกกำลังกาย แต่หากนี่เป็นช่วงเวลาเดียวของวันที่คุณพร้อมที่จะออกกำลังกาย คุณอาจไม่มีทางเลือกอื่น การวิจัยชี้ให้เห็นว่าการออกกำลังกายก่อนนอนอาจส่งผลเสียต่อคุณภาพการนอนหลับ อย่างไรก็ตาม ผู้เชี

simplified_chinese

哪些运动可以帮助我在晚上放松下来？

在漫长的一天后，您最不想做的事可能就是运动。但如果这是一天中您唯一有空进行运动的时间，您可能别无选择。研究显示，睡前运动会对睡眠质量产生负面影响。但是，专家表示在晚上进行运动是可以的，只要您在睡前至少一小时前进行运动即可。在理想状态下，如果您想要保护自己的睡眠质量，您就应该避免在夜间进行剧烈运动。但是，这不意味着您无法运动您的身体。您仍然有可选的多种形式的运动来帮助自己在睡前放松下来。以下是您可以在夜间进行的几个绝佳运动，它们可以帮助您放松下来，为一夜好眠做好准备。悠闲行走当您想要运动身体但又不想要强度太大时，轻松的悠闲行走就是完美的选项。您可以到户外步行，也可以在健身房的跑步机上行走。但是，如有可能，请尽量选择到大自然中步行，这样您就可以呼吸到新鲜空气，让肌肤感受到自然的光线。这将有助于规范您的睡眠-觉醒周期，提高您的睡眠质量。如果您在夜间外出，请记得穿上反光的衣服，并与他人结伴一起步行。瑜伽体式瑜伽是让您平静下来的最佳方式之一。它可以减少您纷乱的思绪，让您更加活在当下。这会直接影响您快速轻松入睡的能力。瑜伽还能改善您的身体。它可以增强您的运动模式和呼吸能力，提高您的灵活性，并改善您的心血管健康。一些流行的瑜伽体式包括：山式树式三角式武士一、二式下犬式婴儿式猫牛式桥式如果您不确定自己要如何完成这些体式，您可以在网上找到瑜伽指导视频，跟着教练一起做。在摆各种体式时放上一些轻松的音乐，最大限度地放松自己。轻柔的伸展伸展有助于放松您的肌肉和缓解身体紧张，从而帮助您更轻松地入睡。做一些动态和静态的伸展运动可以让您放松下来，

vietnamese

Bài Tập Nào Sẽ Giúp Tôi Thư Giãn Vào Buổi Tối?

Sau một ngày dài, điều cuối cùng bạn có thể muốn làm là tập thể dục. Nhưng nếu đây là thời gian duy nhất trong ngày bạn có thể tập thể dục, bạn có thể không còn lựa chọn nào khác. Nghiên cứu cho thấy rằng tập thể dục ngay

german

Welche Aktivitäten helfen, um am Abend ruhiger zu werden?

Nach einem langen Tag ist Sport wahrscheinlich das Letzte, was Sie tun möchten. Aber wenn dies die einzige Zeit des Tages ist, die Sie zum Trainieren zur Verfügung haben, bleibt Ihnen womöglich keine andere Wahl. Forschungen haben ergeben, dass Sport unmittelbar vor dem Schlafen gehen die Schlafqualität beeinträchtigen kann. Die

spanish

¿Qué ejercicios me ayudarán a relajarme por la noche?

Después de un largo día, lo último que probablemente quieres es hacer es ejercicio. Pero si esta es la única hora del día que tienes disponible para hacer ejercicio, es posible que no tengas otra opción. Las investigaciones sugieren que hacer ejercicio justo antes de acostarte puede afectar negativamente la

French

Quels exercices m'aideront à me détendre le soir?

Après une longue journée, c'est probable que faire de l'exercice c'est la dernière chose que vous voulez faire. Mais si c'est le seul moment de la journée dont vous disposez pour faire de l'exercice, vous n'aurez peut-être pas d'autre choix. Les recherches suggèrent que faire de l'exercice juste avant de

English

Worried about musculoskeletal injury? Try these exercises.

Exercise is one of the best ways to reduce your risk of injury. It strengthens your cardiac and skeletal muscles, improving overall fitness and combating disease. At the same time, exercise is also one of the most common causes of injury. Regularly performing an incorrect form can injure the muscles

English

What is the difference between free weights and resistance machines?

When you enter the gym, you’ve got two main types of equipment available to use - free weights and resistance machines. Both free weights and resistance machines are used to help you gain strength and build muscle by providing resistance for your skeletal muscles to work against. When you