Category: exercise

Sports Tips to Shrink Waist

Sports Tips to Shrink Waist

Sports Tips to Shrink Waist – Many are a trigger for us to do sports in earnest. One of the most common reasons for exercise is to be able to reduce the waist. One way that can be done is to do sports properly

Sports Tips to Shrink Waist

1. Doing sports that focus on the waist

There are certain sports that can really help streamline the appearance of your waist. These sports include:
– Side plank with one leg raised. Not only focusing the waist muscles, side planks can also help to shape your hands and feet.
– Bicycle Crunches. The movement of crunches such as pedaling a bicycle is very effective in building abdominal muscles. Not only that, Bicycle Crunches can also be a cardio exercise that increases heart rate and burns calories.
– Russian Twist. Of the two movements above, the Russian Twist is arguably the easiest. You only need to sit with your legs folded forward, while moving your waist to the left and right.

2. Consume foods with healthy fats

Losing weight doesn’t mean you don’t eat fat at all. Instead you should still consume healthy fats in your daily life. Starting from avocados, nuts, seeds, salmon, tofu, and others.

3. Consume fiber-rich foods

Not only can it help to streamline the waist, fibrous eating habits are also good for your body as a whole. Fiber-rich foods can come from vegetables and fruits, such as wheat, nuts, apples, carrots, oranges, and others.

Also Read :Types of Sports Movement in Mattress

4. Diligently do cardio exercise

Cardio is always touted as a way to lose weight. Cardio which includes cycling, swimming, running and walking is able to burn fat and calories optimally if done regularly. Of course, this needs to be supported by consuming healthy foods.

5. Use a sports-specific corset

In recent months, there has been a trend of wearing a corset while exercising. However, it is not a corset that is usually used as a ‘shaper’ of the body behind body fit clothing, such as kebaya, dress, and others. The corset is specifically designed for exercise, which is claimed to help the process of forming the waist line and body muscles.
One celebrity who often uses a sports corset is Kim Kardashian. In fact, he issued a special line of ‘shapewear’ called Skims.…

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Types of Sports Movement in Mattress

Types of Sports Movement in Mattress

Types of Sports Movement in Mattress – Most people want to have an ideal body. But not infrequently people are lazy to exercise. Actually, we can still burn calories without leaving the bed, you know! Here are some examples of light exercise movements! Are you ready?

1. Glute bridge

The glute bridge exercise targets the biceps femoris (thigh muscle located posterior or back), the semitendinosus (one of three muscles that make up the hamstring muscle group), the gracilis (the most superficial muscle on the medial side of the thigh), the gluteus maximus (the strongest muscle in the body located in the buttocks), and the gluteus medius (a functional muscle that helps move the hips).

To perform the glute bridge, lie on your back with your knees bent and feet flat on the mattress. Then, lift your hips up, inhale, and slowly lower your body back down. Do as many as 15-20 repetitions.

2. Leg raise

The leg raise is an exercise that targets the upper and lower abdominal muscles and increases flexibility throughout the back extensors and hip flexors. Looks easy, right?

Start by lying on your back, place your hands under your buttocks, and raise your legs straight up in the air. Then, lower your right leg until it almost touches the mattress, then return to the starting position. Switch to the left foot. Repeat for about 20-30 reps.

Also Read :Things to Pay Attention to When Jogging

3. Lateral leg lift

Actually, the lateral leg lift is almost similar to the side leg raise. This exercise uses the muscles in the hips to lift the leg to the side. Its function is to strengthen the core, glutes, and hips.

First of all, lie down on one side of the body with your hands supporting your head and one knee bent. Then, lift your leg up, lower it almost to the bed, and lift it back up. Do 20-30 reps on one side of the body, then alternate with the other side.

4. Plank

Who said planks can only be done on a flat and hard surface like the floor? Planks can also be done on a mattress! Because it is classified as a full body exercise, planks target the muscles of the upper, lower, and core at the same time, quoted Healthline.

Want to try? Do the plank position with your elbows on the surface of the mattress. Hold the body for 30-60 seconds. Planks on soft surfaces such as mattresses are more challenging for the core, especially for beginners.

5. Bicycle crunch

The bicycle crunch targets the rectus abdominus, hip, and obliques muscles. By lifting our legs, we activate the transversus abdominis or what is known as the deep abs.

Start by lying on your back, place your hands behind your head, and hold your knees in the air. Then, move your right knee toward your chest and your left leg straight out in front. Hold for a few seconds, then change leg positions. Do a minimum of 15 reps for each leg.…

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Things to Pay Attention to When Jogging

Things to Pay Attention to When Jogging

Things to Pay Attention to When Jogging – Jogging is a good way to build muscle mass, burn calories, reduce body fat tissue, and maintain a healthy heart. This exercise is even said to be more effective at burning belly fat than lifting weights.

Jogging is a leisurely running activity that is beneficial for the health of the body if it is carried out regularly. Although it looks simple, jogging needs to be done properly to reduce the risk of injury. Therefore, first understand the preparation and proper jogging technique before you do it.

Not only that, jogging also has various other benefits, namely:

Lose weight and prevent obesity, Increase stamina and endurance, Reduce cholesterol and keep blood sugar levels and blood pressure stable, Prevent diabetes, stroke, and heart disease. Improve mood, relieve stress, and reduce the risk of depression. Makes sleep more soundly, and reduces fat in the calves.

To get the maximum benefits of jogging, there are two important things you need to pay attention to, namely:

Preparation Before Jogging

Good preparation can support your comfort and enthusiasm during jogging. The following are some things to prepare before jogging:

1. Running shoes that are comfortable on the feet
Before jogging, it is important to choose running shoes that fit your foot size and feel comfortable on your feet when you step on it. In addition to the comfort factor, choosing the right shoes can also reduce the risk of injury.

If you are used to jogging, it is important to pay attention to the condition of the shoes used. If it feels uncomfortable to use, doesn’t fit well, or is torn, then it’s time to replace a new running shoe.

2. Comfortable sportswear
In addition to shoes, choosing the right clothes is also important to maintain comfort while jogging. Choose sportswear with materials that easily absorb sweat, such as spandex, cotton, or polyester.

You can choose casual clothing, such as a t-shirt, jogging pants, or shorts, for running. For women, there are leggings and special sports bras that are comfortable to wear while jogging.

3. Determine the location and time of jogging
Determine a convenient location and route for jogging, such as a park or sports arena. Choose a route with a road or jogging track that is flat, not slippery, and safe for running. You can also change routes to keep your spirits up and not get bored.

4. Fulfill nutrition and energy intake
Jogging requires a lot of energy, especially if you want to do this exercise in more than 60 minutes. Therefore, consume nutritious foods that contain complex carbohydrates and protein at least 3 hours before jogging. Avoid consuming foods high in fat and fiber before jogging.

In addition to eating, make sure you drink enough water before and during jogging so you don’t become dehydrated.

Also Read : Check out the Tips and Benefits of Cardio Exercise

The Right Way of Jogging

So that you can get the maximum benefits of jogging and reduce the risk of injury, follow these running and jogging guidelines:

1. Warm up before jogging
Warming up before jogging is very important to reduce the risk of injury, sprains, and muscle cramps. Before jogging, try to warm up for 5-10 minutes.

2. Jogging technique
If you are a beginner, it is recommended to do jogging by combining running and walking. This method aims to allow the body to adjust, not quickly run out of energy, and prevent muscle and joint injuries.

Start by walking for a few minutes, then start jogging with a short distance and duration. For example, the ratio of the duration used is 1:7, which is 1 minute of running and 7 minutes of walking.

3. Posture and breathing techniques while jogging
Lean forward slightly with fists clenched. The position of the head must always be upright when running, not looking down or looking up.

During jogging, use breathing techniques by inhaling through your nose and mouth, then exhaling through your mouth. This is useful for meeting the body’s oxygen needs while jogging and reducing the risk of cramps in the abdominal muscles.

4. Cooling
Like warming up, cooling movements also need to be done after jogging. The trick is to take a leisurely walk for 5-10 minutes, then stretch some parts of the body, such as the feet, hands, and neck.

After cooling down, your body will feel more comfortable, your heart rate and breathing will also return to normal. To replace body fluids lost while jogging, drink enough water after cooling down.

5. The ideal frequency and duration of jogging
Jogging doesn’t have to be done every day. It is also important to rest the body between jogging schedules. The recommended jogging frequency is 2-3 times per week with a total duration of jogging approximately 1-2.5 hours per week.

You can get the benefits of jogging as long as jogging is done regularly. It would be even better if jogging combined with other sports, such as swimming, cycling, yoga, pilates, or lifting weights. If done properly and correctly, jogging has a small risk of causing injury. However, at the beginning of jogging, you may feel muscle pain in your thighs, calves, and back. You can also feel this when you start jogging again after a long time of not doing it. This pain will subside and disappear once your body gets used to jogging. If the pain does not subside for days or even gets worse, you should see a doctor.…

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Check out the Tips and Benefits of Cardio Exercise

Check out the Tips and Benefits of Cardio Exercise

Check out the Tips and Benefits of Cardio Exercise – Cardio or aerobic exercise is a physical activity that aims to strengthen the heart and lungs. Besides being able to improve the body’s function in utilizing oxygen, cardio exercise is also beneficial for improving heart rate, blood pressure, and breathing. There are lots of simple cardio exercises you can try, such as walking, climbing stairs, running, cycling, and swimming.

Various Benefits of Cardio Exercise

Not only healthy for the heart, there are other benefits that you can get from this cardio exercise, including:

Reduce stress

Cardio exercise has benefits that can make your body more relaxed and calm. This is because cardio can release endorphins, which can reduce stress and improve your mood. A study even revealed that regular exercise, such as walking for 30 minutes for at least 15 days, has been shown to reduce stress and reduce symptoms of depression.

Boost the immune system

In a study that compared two groups of women who were actively doing cardio with women who never exercised, there was a very significant difference. The group of women who were active in cardio exercise had a stronger immune system than those who were inactive. In addition, the group who did not actively engage in cardio exercise tended to have higher stress levels. Excessive stress is one of the factors that can weaken the immune system.

Improve sleep quality

If you have trouble sleeping every night, then try to do some cardio. According to a study, doing cardio exercise regularly is believed to help improve sleep quality and make you sleep more soundly. However, you should avoid doing cardio exercise close to bedtime, this will only make it difficult for you to sleep. Limit your cardio to at least two hours before bedtime.

Maintain blood sugar levels

A study revealed that doing cardio exercise regularly can help prevent type 2 diabetes and reduce its symptoms. This is because exercise can improve the way the body uses blood sugar and also reduce insulin resistance.

Also Read : Food To Shape Body Muscles

Lower cholesterol and weight

One way to lower cholesterol levels is to do cardio. Researchers believe that physical activity such as cardio can increase levels of good cholesterol and lower bad cholesterol. In addition, cardio exercise is also able to lose weight in obese people.

Types of Cardio Exercises You Can Do at Home

If you are busy and don’t have much time to go to the fitness center (gym), cardio exercises like this can be done at home quickly and easily, namely:

Jogging on the spot
Stand straight with your feet apart at shoulder level. Then lift your leg as if you were running. Repeat this movement for 60 seconds.

Jump rope
Cardio exercise can also be done in a simple way, namely jumping rope. This method is cheap and can be done anytime and anywhere. If done right, jumping rope for 20 minutes can burn about 220 calories.

Mountain climbers
Lie down in a push-up position, lifting your body until it is parallel to your arms. Then pull your right knee toward your chest, then return to the starting position. Repeat the movement with the other leg and alternate for 60 seconds.

Jamping jacks
Stand up straight, then jump with your legs out to the side. At the same time, both arms are also raised above the head and form a V. Repeat the movement for 60 seconds. Also vary with other cardio movements to get maximum results.

Don’t forget to warm up and cool down, before and after cardio. Warming up helps prepare the body for exercise, increases body temperature and blood flow to muscles, and reduces muscle soreness and risk of injury. While cooling allows heart rate and blood pressure to recover gradually, and helps regulate blood flow. Before getting the benefits of cardio exercise, it’s a good idea to consult a doctor first. Especially if you have certain diseases, are taking drugs, or are pregnant.…

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Exercise To Strengthen Respiratory Function

Exercise To Strengthen Respiratory Function

Exercise To Strengthen Respiratory Function – Respiratory function is one of the body’s health that must be considered, to strengthen the respiratory function, you can do some sports.

It seems that it is common knowledge that exercise is beneficial for health, both physically and mentally. However, exercise seems to improve lung health too.

When the body is active, the heart and lungs will work harder to supply the additional oxygen that the muscles need.

Frequent exercise will make your physical fitness improve, the body will also be more efficient in getting oxygen into the bloodstream and transferring it to the muscles that work.

That is one reason why you are less likely to get short of breath during exercise from time to time.

1. Take a leisurely walk

Walking can be a healthy lifestyle. Based on information from Better Health, to start your walking habit, you can start by walking for a few minutes every week and increase the duration of your walk gradually.

Although simple, walking has many health benefits, especially heart and lung health.

walking can help burn calories, lower sugar and blood pressure levels, relieve joint pain, boost the body’s immune system and even have an effect on reducing stress.

2. Do yoga

Simple physical activities that can be done at home, one of which is yoga. Doing yoga can actually tone muscles, train flexibility and balance, reduce stress, help you sleep better and train your breathing.

For beginners, you should do simple yoga movements to avoid injury. Some simple yoga movements, such as tree pose, child’s pose, baby pigeon, mountain pose, legs up the wall, and cat-cow pose.

3. Weight training

Weightlifting using heavy equipment or weights can train your arms and strengthen your breathing function. Lifting weights can also improve the health of the circulatory system as reported in Prevention. However, start to train your arms with light weights. Do it gradually and increase the weight of the barbell when you are able to control your breath.

Also Read:How to Avoid Injuries during Exercise

4. Swimming

Swimming exercise can train the lung muscles and diagframa to use oxygen to be more effective. A swimmer has better lung strength than a runner.

5. Cycling

Cycling has many benefits for the heart. Cycling can optimize the performance of the cardiovascular system by strengthening the heart and increasing circulation throughout the body so that oxygen exchange is better.

A good cardiovascular system will also reduce the risk of heart disease, such as stroke and lower blood pressure.…

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How to Avoid Injuries during Exercise

How to Avoid Injuries during Exercise

How to Avoid Injuries during Exercise – Injuries while exercising are no longer familiar, this can happen because it is caused by several factors, one of which is a lack of warm-up.

Exercise is one of the important keys to getting a healthy body. However, even though it is healthy, exercise carries the risk of injury. Even so, don’t make it an excuse to be lazy to exercise. Moreover, sports injuries can be prevented, really!

1. Prior to heating

Warming up is essential for preparing the body and mind for the main training session by increasing the heart rate gradually, warming up muscles and connective tissue, increasing mobility, and increasing the functionality of all body movements. This will lower the likelihood of straining a muscle or tendon because the muscles will be warm, loose, supple, and ready for the exercise.

To warm up, you need to use the same equipment or activity as the main session. Start exercising at a low intensity for about 10 minutes, then gradually increase your pace to a level close to the target speed of the main session.

2. Recover first

If you are already injured or injured, make sure you rest until you fully recover before starting to exercise again. Don’t try to hide or tolerate pain.

When the body has completely recovered, you may need to start with as light exercise as possible before returning to exercising at the same intensity. So, don’t be in a hurry, OK!

3. Use the right technique

Before starting a sport, first learn the proper way to move during sports or other special techniques. Because, different types of sports require different ways of standing and posture.

For example, in some sports, participants need to bend the knee at certain times to avoid injury to the spine or hip.

Also Read:Effective Movement Forms the Arm Muscles

4. Create a schedule of rest

The role of rest in any exercise should not be underestimated. Rest is essential to allow the body to recover and repair the microscopic damage to muscles and related tissues that occurs during exercise.

If you neglect rest, this will cause the damage to build up, which results in the body becoming weaker, making it more susceptible to injury or illness.

Include at least one day of complete rest each week. Also, after you’ve had a certain race or sporting competition, take a few days off to recuperate. Because at that moment, the demands on the body are usually greater than regular routine exercises, so you will need a longer recovery time.

5. Pay attention to nutritional needs

Good nutrition is an important part of exercise to achieve optimal results. The higher the demands of exercise on the body, it means that the nutritional needs are also greater when compared to people who do not move much.

If these nutritional requirements are neglected, it will interfere with the body’s recovery from exercise, leading to illness or injury.

Here are some ways you can make sure that you are getting good nutrition:

Eat small meals regularly so that you are more energized during exercise and your body can replace energy quickly;
Sufficient protein needs, because protein has a very important role for muscle growth and repair;
Prevent low energy by avoiding long distances between meals or snacks;
Focus on clean eating by eating whole foods and avoiding highly processed and unhealthy foods as much as possible.…

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