Fitness  is a type of physical activity that is aimed at maintaining overall physical fitness. In addition to physical activity, fitness involves a healthy diet. All this is selected individually - depending on age, health status, structure and features of the figure. Fitness classes improve:

 flexibility; 

endurance; 

strength; 

balance and coordination;

 reaction;

 speed. 

The great popularity of fitness is due to its easy accessibility, you can do it even at home (exercise, jogging, etc.). 

The history of the emergence and development of fitness 

In ancient times, physical fitness helped people hunt and defend themselves from wild animals. In addition, people had to work very hard, these loads helped to be healthy and hardy. Many believe that the Greeks made a great contribution to the development of fitness, they devoted a lot of time to sports and turned it into a real art.

 According to another common theory, fitness came to us from the USA. American soldiers, in order to pass the time, carried out various sports training, pulled up, push-ups, strengthened the abdominal muscles, etc.

 Over time, people have realized that the quality of life depends more on the level of physical development of a person. Today fitness is very popular, there are more and more new directions and programs.

 Fitness Directions 

Yoga is a set of spiritual, mental and physical practices of Hinduism and Buddhism aimed at controlling mental and physiological functions. Exercises in this technique are poses that must be maintained for some time. They are aimed at developing strength, endurance, flexibility, improving posture and metabolism.

Shaping is a type of rhythmic gymnastics that includes a set of simple and affordable exercises aimed at improving the figure.

 Callanetics is a system of stretching and static exercises that alternates with yoga asanas.

 Pilates is a set of exercises that is aimed at creating a healthy and fit body. The main emphasis in Pilates is on the muscles of the abdomen, back and pelvis. 

Bodyflex is a system of exercises that combines correct breathing (you need to breathe in a special way) and stretching exercises. These exercises can help you lose weight, strengthen your muscles, and improve your overall well-being.

Strip plastic is a kind of aerobics, which is very similar to erotic dance, which is filled with extraordinary sensuality and plasticity. Exercising this type of fitness strengthens muscles and has a beneficial effect on the entire body. Strip plastic does not require exposure. 

Aerobics is a form of gymnastics that consists of aerobic exercise accompanied by rhythmic music that helps to keep track of the rhythm of the exercise. Aerobic exercises: walking, running, jumping, flexibility exercises, etc. 

Water aerobics is a type of fitness that involves performing physical exercises for all major muscle groups in water to music. 

Stretching is a set of exercises aimed at stretching muscle tissue, which leads to increased elasticity and flexibility. 

Workout is an amateur sport, which consists in performing exercises on sports grounds. Most workout exercises require a crossbar, parallel bars, wall bars, hand bars, etc. 

Crossfit is a form of fitness, the essence of which is constantly changing functional movements performed with great intensity. CrossFit contributes to the development of the athlete's physical form, reaction, speed. 

 Bad abdominal exercises:

 But caution must be "exercised" says Dr Garry Tew wrote in sport and exercise science (the official publication of the British Association of Sport and Exercise), when considering abdominal workouts because some may be inappropriate in relation to age, status and experience of the health of the individual. Therefore, some ab workouts for women could be unfit ab workouts for men and vice versa. There is also, says Dr. Tew, exercises that are "just plain bad" for you. Two of them are variations of the old favorite "sit-up." While the sit-up is usually a good abdominal exercise, it is potentially dangerous to do sit-ups with feet firmly and keep your legs straight on the floor. These exercises, says Dr. Tew, produce a strong lumbar pressure intervertebral and compression which may cause or exacerbate pain lower back, or even injure the lumbar spine, particularly in individuals with disorders of the lower back. in other words, it is clear from Mr Tew depth knowledge that all drives for abs are suitable for everyone and that care must be taken before starting any exercise program such. that is why the consultation of experts www.changingshape.com you will save time and effort ( and damage and pain) when choosing a fitness plan that suits you best because the team devoted to it to provide the best customized schedules to their customers, take their specific circumstances into account. You will need * Comfortable clothing and footwear * An exercise mat * A towel (for comfort or if you do not have carpet) 

Exercise 1

Start by positioning on the mat, on your back, knees bent and feet flat on the floor. If you are new to exercise or want to make the exercise easier, you can put your feet in a barbell with weights. If you do exercise at home, use a piece of heavy furniture that has a gap to slide your feet under. This helps you in the abdominal lift. Extend your arms, place your hands together and the upper thighs. Lift your head, neck and shoulders on the floor and tuck your chin to your chest. You should feel tension in your upper abdominal muscles. Start lifting the upper body on the floor, sliding your hands up your thighs, wrists up to the top of your knees. When you lift your body until you should be breathing through your mouth and you lower your back to the floor, you should be breathing through the nose. 

Exercise 2

 Cross your arms over your chest and place your hands on top of your shoulders. Lift your upper body on the floor with his chin tucked into your body now curl up as if you were wrapping a towel. As you start your curl you need to breathe through your nose and exhale when you reach the end of the loop. Repeat this cycle about 10 times. 

Exercise 3

 Remain lying down, knees bent and arms flat at your side. Turn your palms up. Start by raising your legs in the air, slightly curved. Exhale through your mouth and reduce your curl more abdominal and feet to head back as if you were wrapping a towel. Breathe through your nose and the lower curve of your abdomen muscles before. Continue the action of moving your legs back and forth as if wind and unwind your towel. Remember that movement is always contrôlée.Vous should feel the tension at the bottom of your abdominal muscles. Repeat this cycle about 10 times.

 Abdominal exercises are essential in any strength and conditioning program. A strong core is essential for athletic performance and to prevent the occurrence of injuries and back pain. There are literally thousands of abdominal exercises and variations much of each. There are also countless tricks promising Fitness washboard abs in just a few minutes of exercise a day. While such aid may exercise or may not be effective in strengthening the core, they are useless. Many abdominal exercises that require nothing other than exercise mat or towel will strengthen the muscles of the core region as effectively. An abdominal exercise abdominal training workout with program requires high intensity muscular overload and an increase in the intensity gradually. 

Stomach exercise must be done carefully so that your lower back is supported properly. Stomach exercise can help build the entire abdomen region because the upper and lower abdominals are not separated and connected. Of course, there are stomach exercises that can help build and strengthen specifically the lower and upper abdominal muscles. 

Abdominal exercises can also help you gain stomach muscles and back muscles strong. This can reduce the risk of back pain and provide protection against injury by efficient response to stress. Lets take a deeper look into the muscles of the abdominal area. Abdominal rectus is the muscle that extends to the stomach of your ribs and hips. The oblique outer and inner race on the sides of the waist and their job is to rotate the torso and assist the abdominals during curling and twisting movements. 

Stomach exercises are needed to tone or harden the muscles in that area. Not only that, the body fat layer covering the abs must be burn, which could be done only with the healthy diet plan. Try increasing your protein intake and limit your carbohydrates, low carb diet is said to be a way of resolving soft abs with a sensible abs exercise routine of exercise, strength training and cardio. Stomach exercise Stomach exercise must be followed religiously and any frequency rather than intensity. No exercise must be continued if it leads to pain or extreme discomfort. 

The best stomach exercise program can also help you get a flat stomach and tight. Many an abs exercise can be performed on the ground. Like any other muscle, the abdominal muscles will react to resistance training like bicep curls and crunches. Under Creative Commons License: Attribution

 1 Lie pressing your back on the floor and place your hands loosely beside or behind your head. 

2 Lift the left leg and bend the knee to a 45 degree angle. 

3 Lift the other leg, keeping your right knee.

 4 Lift your body and bring your right elbow to your left knee. 

5 In a bicycle motion, replace your left elbow to your right knee.

6 Repeat for number of reps and sets you want to do

Ressources:

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