Sample warm up before playing sports (2).

Remember that each stage of the exercise will have to include Warm [warm up] stretching General muscle tendon. and muscle [stretching] to remove the exercise [exercise] the warm [cool down] and stretching exercises before the stop of exercise [streching] for cool down, it does not. What's hard to just walk 5-10 minutes after exercise only. The General muscle tendon stretching both before and after exercise is important because it prevents. General muscle tendon muscle or had an accident while on fitness is considered an important part of Exercise Let I seem easier offline.

Stretching the thigh Quadriceps Stretch.


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Stood in front of the chair backrest Feet spread shoulder width of knee stiffness.
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November left me to catch the edge of balance. Bend the right foot and heel stretch to help hold the bottom right hand using the ankle
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Stand exactly breathe normally after 1-20.
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When it put one foot for 20 feet and change each other.

Yue and rear thigh muscles and calf muscles. Hamstring / Calf Stretch.


Many fell to the hands can not stretch to the floor. This is because the muscles behind the thigh and calf muscles taut. After administration, you will have the flexibility of these muscles.

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Sit on a chair. Bend both knees as shown.
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Stretched his right knee forward. Place the heel on the ground.
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Body bent forward as possible after the match.
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Shortly after 1-20 breathe normally when the end is sitting in the 20-30 starting position. This position will stretch the muscles behind the thigh.
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Jumping up to the ankle, toe pointing fingers towards the ceiling. Then leaned forward from 20-30 this pose will stretch calf muscles.
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Then sit and turn the other foot on one side.
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Important: Do not bend the pain so great that the muscle

Stretching the arms and chest meat dare Chest and Arm Stretch.


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Stand feet separated at shoulder width.
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Hands at the back. Raising his arm up behind most.
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From 20-30.
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Throughout the normal breathing and after the match.

Start with warm up

Start with warm up before playing fitness!

Warm up.

Exercise safely. And well, you readers must know how to choose the appropriate exercises. The health of you and also to follow the steps of the exercise, which includes.

* Warm up takes 50-10 minutes.
* Stretching should be done at least 2 times per week for 20 minutes at a time.
* Durability of muscle Should exercise to increase muscle endurance, such as lifting weights situp pushup should be issued at a time 30 minutes 3 times a week
* Exercise for the heart healthy. Should be out about 30-60 minutes 3 times a week exercise examples include brisk walking, running, cycling and swimming.
* The flexibility to streamline Flexibility.
* Warm.

Tips to warm up.

1. The warm increases your heart. Increasing the temperature of the body. And increased breathing slowly. A warm body to be successful must have a temperature increase of sweat
2. A good warm up will be a movement of the specific items used in exercises such as ankle, knee, hip shoulder back.
3. Stretching the muscles used in exercise and advice on stretching exercises.

* Stretching should be done after warm up, then.
* Stretching should only stretch the muscles used only And should not be too much. It makes my heart beat down.
* Standing position should be selected primarily because it will be done soon.

Next time warm up to introduce the various port offline.

Do not have to Exercise.

Do not have to exercise.

Strengthening health prevention. The best way for health care because the most effective and healthy economy is good both physically and mentally.

Now the cause of death among people in developed countries. Have changed from infectious diseases. This disease is not infectious. And human behavior such as smoking, drinking alcohol, drugs, sexual abuse, etc. We are all people must die for the pain and all, but today we could prevent many diseases, so it should be for a quality. And should not die from preventable diseases.

Diseases and causes of various Thai people died.

1. The present diseases that most Thais die first 3 per 100,000 population is.

- Heart disease and stroke.

- Accidents and toxic substances.

- Cancer

2. The most common diseases in the elderly is a disease, diabetes mellitus, stroke, high blood pressure. Disease, high blood fat, obesity, dementia and falls and broken bones, etc..

3. In the women's health, especially after menopause. Osteoporosis. (Osteoporosis) and fractures.

4. People will have approximately 40% of back pain.

5. The people have good health throughout the page. The nation could save health care costs. This will lead to the development of another Disease or other causes of death, these can be prevented. Or reduced, more or less. By exercising control of food and proper behavior.

What are the benefits of exercise.

1. Prevent Coronary Heart Disease tons. Performance of the heart to work much better. If the exercise correctly, consistently 3-month pulse or heart to slow down. This will save the work of the heart.

2. To reduce fat in the blood. If that is the cause of high coronary artery disease tons.

3. Increase HDL-C in the blood, which is even better if higher. To help prevent cardiovascular disease narrow

4. To lose weight (fat) increased muscle (The weight may not decrease).

5. To prevent and treat diabetes.

6. To help reduce high blood pressure if reduction of 10-15 mm Hg.

7. Lung system helps cardiac muscle blood flow NN skin, joints, bone strength more Reduce stress. To sleep well to add more memory physical sex. Help make it more self-confidence.

8. Prevent brittle bone disease. Women, especially out of the month.

9. Make the body fat into energy better. This saves the use of starch (glycogen), which is less. And prevent heart disease.

10. Help prevent some cancers such as colon, breast, prostate.

11. Health for cause. Cost-effective for the treatment of disease. Reduce the time to stop work due to illness. Make people rich. National security.

12. If the nationwide exercise will be the basis of leads excellence in sports.

Exercise for health

Exercise, aerobic (Aerobic exercise), which can exercise means exercise that is not very strong. Require oxygen. Require large muscle groups (such as leg or arm) continued long enough, hard enough often enough exercise, aerobic heart to the lungs and blood circulation healthy. That is, how to exercise such as walking, swimming Tebhekornyan running jump rope, aerobic dance, etc..

This type of exercise. Often used as flour. And fat into energy should exercise aerobic health all the time. Then when the other sports may be played with. For entertainment or social But do not stop the exercise, aerobic. (Do the same each day), such as exercise, aerobic tennis three times a week 3 times a week, once a golf course, etc..

Not exercise. Sports or whatever is good for the heart. And vascular always Playing tennis every day only to be fatal. Because tennis is not the exercise aerobic running because it does not run any stop any time for any fast living up immediately after the substance may result in the body. Cathecholamines out as soon as the heart does not beat May be hazardous to death.

Benefits of exercise on aerobic cardiac function.

Coronary heart and lungs healthy. The constricted blood vessels to narrow and then disappear. Or if my body will not build new blood vessels (bypass) the life and slow down. This will save the work of the heart. The body has more energy reserves. Provision is required in an emergency increase in HDL-C blood disease osteoporosis. Body fat to be used than those who do not exercise This also reduces the weight and is also beneficial for athletes as well. Because the body is limited starch. There are a lot of fat.

Who should exercise

The fact that people of all ages and of all ages should exercise regularly Gan. Not too late for a workout. No matter how much the age. But if it's even better start soon.

How to exercise correctly with step 5.

1. Should be the stretch before.

2. Should be a warm up (Warm up) for about 5 minutes.

3. Exercise pulse to the target (Exercise vigorously) for 20 minutes.

4. Should be cool (Cool down) for about 5 minutes.

5. Should be extended again before the stop line.

How long should exercise.

Regular exercise should continue to be at least 20 minutes. (But if you can walk 40 minutes to walk soon), the exercise does not need to do more.

How often should exercise.

Should exercise at least 3 times a week for 20 minutes at a time, but should not be more than 6 times a day is a day to stay.

How hard should exercise.

In each exercise. If it is beneficial to the heart. And shall exercise the lungs to the heart (or pulse) dance between 60-80% of Maximum heart they would arrest.

Formula of maximum heart will dance = 220 - age in years.

Example, people aged 50 years is the maximum available, my heart will dance is 220-50 = 170 beats per minute.

So, for people aged 50 years, so that the pulse should exercise only between 60-80% of 170 times per minute, that is, between 10 to 2136 times per minute.

But never before exercise to gradually do it may take 2-3 months before exercising, the pulse is up to 60% of their maximum heart will be able to dance. But on the operating measure Chee Chan while exercising. If there is no measurement tool is made difficult by the general public. Therefore do not need to take the pulse But the exercise felt a little tired. When you have a sweater. Or to be able to talk during exercise. If you really want to measure may be used in place because Tebhekornyan bike most likely has a pulse.

Exercise is not punishment.

Exercise may be harmful to. If exercise is not valid Danger of physical activity may occur for several reasons such as

1. Exercise inappropriate for their age, such as the elderly could soon walk the best way to play squash instead of a tennis, badminton, tennis players because of the exercise to stop running what some Discrete enough to be useful for lung And heart, but still better than no exercise at all. But not only can prevent coronary artery disease were tons of exercise. Aerobic fitness model to continue.

2. Exercise at the wrong time, such as too hot to be sick. Time eating freshly potential heart disease. Because after eating the body needs new blood to the gastric and large intestine. But if the exercise The body needs more blood to the muscles with (Including the stomach. And intestine as well) may cause the blood to nourish the heart with less. Cause symptoms or diseases of the heart.

3. Exercise when sick Time diarrhea should not exercise Because the body may be dehydrated. Or minerals, the air is exhausted cramps or heart disease. At a fever should not exercise It can cause myocardial inflammation. Inflammatory or pericardium. If you are not comfortable with any symptoms that do not even know what the disease. Should exclude the exercise beforehand.

4. Exercise without warm up or stretch before the line. Typically, no matter what level of sportsmanship. Young or elderly. Before exercise will have to follow the steps every time without exception. In particular, the elderly or those who rarely exercise. The preliminary Or extend the line first. Exercise helps. Or play sports better. And reduce the risk of injury. And make the fatigue symptoms disappeared more quickly after exercise. Even if you do not exercise on any one day, he should extend the line every day.

5. If the sports shoes, such as inappropriate racquet, it may cause injury more easily.

6. If you exercise more. Will Esืn Yong of injury more to do just like if it ran for Health runs 20 minutes, enough, no need to rush to 60 minutes at a time, if you want to prevent injury, if possible, change the way exercise. aerobics every day, such as swimming, running one day, one day Tebhekornyan with one day walking one day, etc. If the knee pain should be changed to swim instead. Or Tebhekornyan

how to Get Good Exercise.

Exercise for health

In general, the exercise, many people may use the sports ground. Lan dance aerobics. Or jogging the park But now that city life has changed. Exercise to Fitness is popular. More and more. But know that. Often, the exercise in the fitness that many people do not return the result is satisfactory today Ladytip.com will outline how to get fitness results in..
Many people never understand that. Fitness is going to play it just to run other machines such as swaying. By knowing whether to actually exercise that works. In addition, time to play at a time to be appropriate. Must also take into account the results are compared with our goals as well as the goal of losing weight. Slimming. Or to keep the body healthy. Build muscle Therefore, the fitness is divided into two main goals as follows.

1. The objective is to keep the body healthy. Heart function was good. Or increase muscle

Warm from the body. May use the lane Or cycling about 15 to 30 minutes to stimulate the heart to work better this time, you will feel that Sweat is coming out. Particularly during the first 5 minutes, some people may feel that breath behind. Must breathe through the mouth instead This is considered normal. Since the heart must pump blood throughout the body. Normally people. Tend to breathe short. And may receive less oxygen. That our rate of heart beats faster. It is a healthy exercise to the heart muscle. And pump blood better with in..
After playing to exercise machines. It can be done in.. If the goal is to get healthy. Asked to play with too much weight (out good enough) to play three sets with one set will be played 15-20 times, but to build muscle. I have advanced about a tough any other player I need to focus on weight than normal. But reducing the number of times per set, the remaining time instead of 8-15 in..

2. The objective is to reduce weight And compact proportions.

An emphasis on lipid metabolism. May use the lane Cycling. Including the device type Cross Training foreign key is time to exercise, should be used approximately 30 to 60 minutes because if less than 30 minutes just to Warm the body only within the first 30 minutes of energy that we used to be a. Carbohydrates taken in those days we used to eat. So if you want to push the body to use fat. To exercise for more than 30. Minutes in..
Techniques to extend the exercise is to c network network sites are added as this bike for 30 minutes tomorrow, adding to 31 minutes to do this indefinitely. The body can adapt better. Because if the strain Or accelerated in the first days. Could cause physical injury. If you lose weight by focusing on a single burn. Weight loss to be true. But the shape of his eyes looked outside. May not fit. So if you want to lose weight and streamlined shape that will make the muscles in different parts being used more by weight to play in. The players will strap muscle weight are working. And strength. More compact proportions.
For women to play to promote weight ratio will have to play three sets with one set will be played 15-20 times the weight used must be appropriate with No more or less away Depending on that We will play what parts, such as hips, limbs, each section will receive unequal weight. As for the men. If you want to just fit. I play like a girl. However, should add weight to fit yourself in..
In addition to playing weight, if your friends like the genre. To avoid boring. I can dance with aerobic exercise or yoga can fit in. In addition to the muscle then. The muscles are more flexible with in..