Why is it so important for tennis players to have shoulder prevention program ?
As a tennis player, it will put a huge strain on your shoulder when you serve , hits dry , high forehand and backhand volleys high. Due to the repetitive forces in the shoulder joint , it is important to have a program of fitness and conditioning for tennis shoulders . A fitness program will improve performance, avoid fatigue of the eccentric overload and avoid a problem of overexploitation.
Tennis players are injured his shoulder , mainly because of the eccentric overload. In other words , muscle contractions high slow rotator cuff in the monitoring phase by means of the intensity function can lead to inflammation of the tendon.
Shoulder program
The following program teaching tennis help you stay in shape, and we hope that shoulder injuries . It is very easy to do and does not take long to do. All you need is a resistance band , and you can do this program at home or on the tennis court.
First, I will show you some parts do.It is important to be competitive to maintain good flexibility of the shoulder to allow full range of motion improves athletic potential tennis stroke .
stretching :
1 Posterior shoulder stretch - Cross one arm over his body, and the opposite above his elbow arm. Push the elbow so that the arm is extended at its opposite shoulder. Hold for 20-30 seconds.
2 Sleeper stretch - Lie on your dominant shoulder like when you sleep on your side . Place your dominant directly in front of you with your arm bent at 90 degrees so that your hand points directly to the ceiling elbow arm. With your other arm , push your hand toward the feet . This rotates the inner shoulder. Hold the stretch for 20-30 seconds.
Exercises :
1 External rotation - Fasten your resistance band to a stable object . Keep the arm at an angle of 90 degrees . Slowly rotate the arm about 90 degrees , and now point your right arm in front of you .
2 Internal rotation - Fasten your resistance band to a stable object . Keep the arm at an angle of 90 degrees . Slowly move your hand towards your body .
3 Rowing right arm - Fasten your resistance band to a stable object . Stand in an athletic position with the hose end in each hand. Lift the arms so that they form an angle of about 45 degrees relative to its body . Squeeze your shoulder blades, and perform an action rowing pulling the handles back towards your hips, keeping the arms straight , and return to the starting position.
Home Exercise Program
The development of an exercise program at home can be a bit overwhelming if you do not have a clear set of goals in front of you . Adopt a common sense approach and begin to increase your current fitness level in small steps . Do not try to do everything at once.
An exercise routine base consists of five days in total with three days focused on weight training and two days to improve cardiovascular fitness . The program must have at least 2 days of rest for the body to rest and recover.
Your home fitness program should focus on building a solid foundation with the greatest benefits focus on the results in the shortest time . You must exercise more efficiently to burn more calories in a short period of time, while achieving functional strength that can be used in daily activities .
Increased flexibility
Stretching should be at the forefront of your home exercise program because it improves flexibility increases the performance and reduces the risk of injury.
Stretching will help with expansion joints through a full range and increase blood flow to the muscles .
Focus on static and dynamic stretching in planning an exercise routine . Static stretching requires muscle to its farthest point and hold and dynamic stretching uses the momentum of specific movements to increase flexibility extends .
When a stretching program is meant to work the entire body from top to bottom and use your own judgment on how long to hold office. Stretching should not be painful, do what you can see improvements in your flexibility over time.
cardiovascular
There are many options to choose from to add strength training to cardiovascular exercise program at home . Choose activities that are fun and enjoyable , do not be afraid to change and add variety to the routine.
The ability of the passionate home machines endless choices, to increase its resistance . Machines treadmill , elliptical trainer , rowing and are all excellent choices and each has its place in a good workout plan , but do not forget that walking and running are so effective.
The duration of cardiovascular conditioning depends on the level of fitness and desired benefits. A good guide is to go 2-3 times a week with a session time at least 30 minutes. If you are a beginner, what you can and build your ability to achieve the desired time.
weight lifting
Weight training is a great way to build strength and muscular endurance . Factored Resistance forces muscles to contract and adapt , become stronger. Weight training home exercise program will focus on the number of sets you do and how many reps of each movement.
Start with three sets of eight repetitions for areas of the body being formed and use seventy percent of the maximum weight you can lift . Use appropriate techniques to perform to get the most out of the movement and injury prevention .
You can start a program based lifting weights with a barbell and weights and a good set of adjustable dumbbells . The program must reach all the major muscle groups and focus on the movements of the whole body to increase functional strength .
A home exercise program begins with basic fitness enthusiasts that comes with some good ideas for home gym and implement . Make the settings you see improvement in your fitness level . Some of the best running programs revolve around fun.
An exercise routine base consists of five days in total with three days focused on weight training and two days to improve cardiovascular fitness . The program must have at least 2 days of rest for the body to rest and recover.
Your home fitness program should focus on building a solid foundation with the greatest benefits focus on the results in the shortest time . You must exercise more efficiently to burn more calories in a short period of time, while achieving functional strength that can be used in daily activities .
Increased flexibility
Stretching should be at the forefront of your home exercise program because it improves flexibility increases the performance and reduces the risk of injury.
Stretching will help with expansion joints through a full range and increase blood flow to the muscles .
Focus on static and dynamic stretching in planning an exercise routine . Static stretching requires muscle to its farthest point and hold and dynamic stretching uses the momentum of specific movements to increase flexibility extends .
When a stretching program is meant to work the entire body from top to bottom and use your own judgment on how long to hold office. Stretching should not be painful, do what you can see improvements in your flexibility over time.
cardiovascular
There are many options to choose from to add strength training to cardiovascular exercise program at home . Choose activities that are fun and enjoyable , do not be afraid to change and add variety to the routine.
The ability of the passionate home machines endless choices, to increase its resistance . Machines treadmill , elliptical trainer , rowing and are all excellent choices and each has its place in a good workout plan , but do not forget that walking and running are so effective.
The duration of cardiovascular conditioning depends on the level of fitness and desired benefits. A good guide is to go 2-3 times a week with a session time at least 30 minutes. If you are a beginner, what you can and build your ability to achieve the desired time.
weight lifting
Weight training is a great way to build strength and muscular endurance . Factored Resistance forces muscles to contract and adapt , become stronger. Weight training home exercise program will focus on the number of sets you do and how many reps of each movement.
Start with three sets of eight repetitions for areas of the body being formed and use seventy percent of the maximum weight you can lift . Use appropriate techniques to perform to get the most out of the movement and injury prevention .
You can start a program based lifting weights with a barbell and weights and a good set of adjustable dumbbells . The program must reach all the major muscle groups and focus on the movements of the whole body to increase functional strength .
A home exercise program begins with basic fitness enthusiasts that comes with some good ideas for home gym and implement . Make the settings you see improvement in your fitness level . Some of the best running programs revolve around fun.
Lose Weight As You Become Happier
This article aims to provide three simple rules that will help you lose weight while making your life better in general. Put this tip to use and that will slow but not regular to a healthier body and a better physical appearance.
Rule number one is to prepare your own meals whenever you have time . Eating is a solution for those times when you do not have access to a kitchen to cook or when you have a chance to socialize with other people. Order food to bring to your door is one of the worst moments of laziness to avoid as much as possible if you want to become more healthy and fit. Cooking at home gives you complete control over the ingredients of their meals , which allows to adapt the content to include more vitamins and proteins instead of fats and carbohydrates. You hone their skills in the kitchen and save a fortune in time .
Second rule is not to sleep in. Oversleeping not only reduce energy consumption immediately, but it will cause your metabolism to slow down , which reduces their effectiveness and make you burn fewer calories during the day. If you have a regular job , you must go to an office during the week, the dangers of excessive sleep less. However, they still face prevents sleep weekend socializing and wasted no time will pass on their hobbies . If you work at home, sleeping in can be a major obstacle to a successful life. As time hanging around doing nothing very necessary , you will be wasting time that could be better used in the development of your business or carry out their projects. In short , spending too much time in bed will make you lose money, keep you from enjoying the company of people and help them save a lot of calories accumulate as fat in the abdomen.
Third rule is to drive only when necessary . Whenever you drive help destroy nature with smoke exhaust that help you empty your wallet. Perhaps the most important is the fact that whenever the engine is sacrificing valuable opportunity to walk lights . Walking is actually exercise more simple, because it is a safer and more effective. Travel distances of up to half an hour whenever possible, reserving the car for long distances that need quick transportation. Shops close and bring your home substance. You will torch fat in the abdomen and hips, and makes you feel refreshed .
Rule number one is to prepare your own meals whenever you have time . Eating is a solution for those times when you do not have access to a kitchen to cook or when you have a chance to socialize with other people. Order food to bring to your door is one of the worst moments of laziness to avoid as much as possible if you want to become more healthy and fit. Cooking at home gives you complete control over the ingredients of their meals , which allows to adapt the content to include more vitamins and proteins instead of fats and carbohydrates. You hone their skills in the kitchen and save a fortune in time .
Second rule is not to sleep in. Oversleeping not only reduce energy consumption immediately, but it will cause your metabolism to slow down , which reduces their effectiveness and make you burn fewer calories during the day. If you have a regular job , you must go to an office during the week, the dangers of excessive sleep less. However, they still face prevents sleep weekend socializing and wasted no time will pass on their hobbies . If you work at home, sleeping in can be a major obstacle to a successful life. As time hanging around doing nothing very necessary , you will be wasting time that could be better used in the development of your business or carry out their projects. In short , spending too much time in bed will make you lose money, keep you from enjoying the company of people and help them save a lot of calories accumulate as fat in the abdomen.
Third rule is to drive only when necessary . Whenever you drive help destroy nature with smoke exhaust that help you empty your wallet. Perhaps the most important is the fact that whenever the engine is sacrificing valuable opportunity to walk lights . Walking is actually exercise more simple, because it is a safer and more effective. Travel distances of up to half an hour whenever possible, reserving the car for long distances that need quick transportation. Shops close and bring your home substance. You will torch fat in the abdomen and hips, and makes you feel refreshed .
7 Quick Weight Loss Tips
As more and more people spend hours related to their office the obesity epidemic is only getting more and more frightening. Statistics show that most adults and children weighing more than their counterparts a decade. The disturbing fact is that these people are not just overweight are obese. Here we share 10 tips to help you lose weight quickly.
1 . Counting calories - It's true . Keep a tab on the calorie intake. Eat only enough calories to match your lifestyle. A 40 year old woman weighing 67 kg and measuring 150 cm with a need to consume 1214 calories / day to lose one pound per week of very light exercise program. To keep the weight of the person can consume 1714 calories. Calculate your calorie intake using calorie calculators online and watch the weight disappear by magic.
2 . Drink water - Very often , our brain sends out hunger signals when it is actually thirst. Thanks to years of abuse of our system brain signals of thirst is reduced. Try this . Drink water and wait 15 minutes to see if you're still hungry . You probably will not . Drink 6-8 glasses of water to keep your body hydrated. Drink more if you exercise a lot or under the scorching sun .
3 . TV , laptops, gaming consoles, computers and smartphones keep people inside are connected. Dump devices . They decide to take action and get out. Walking, running, jogging , swimming , playing a game of tag or a basket with neighborhood children. If you need to see a program using this particular time television to get some exercise . Go dancing or watching TV , walking on the treadmill or do your aerobics .
4. Stock your kitchen with a variety of fruits, vegetables, grains and low -fat dairy products. If you feel hungry grab an apple or a bunch of grapes. If you want a little variety includes nuts such as almonds, pistachios or peanuts.
5 If you want to have an occasional treat Indulge , but exercise restraint . If you love cupcakes and cakes , go ahead , but avoid if possible icing and stick to a no three cupcake.
6.Instead buying a coffee with double cream, choose low -fat version , instead of snacks office cafeteria that are loaded with calories , make your own homemade sandwiches cucumber, lettuce, tomatoes and lean meat . Add salt, pepper , herbs and spices for flavor . Vary the breads and ingredients and you can have an unlimited number of sandwiches. Just skip the mayonnaise and butter.
7 . Assign a fixed time each day to your exercise routine or work gym. This helps to form a habit and your body will crave the exercise after a few weeks to keep a regular schedule. If you are too busy then snatch a few minutes to different parts of your day. Take 5 minutes to jump in the morning, 10 minutes in the afternoon to walk around the office during lunch break , a few minutes in the evening to seven minutes of intense exercise and a further 10 minute walk after dinner. Take the stairs , walk to the supermarket, shoveling snow . It all adds up .
1 . Counting calories - It's true . Keep a tab on the calorie intake. Eat only enough calories to match your lifestyle. A 40 year old woman weighing 67 kg and measuring 150 cm with a need to consume 1214 calories / day to lose one pound per week of very light exercise program. To keep the weight of the person can consume 1714 calories. Calculate your calorie intake using calorie calculators online and watch the weight disappear by magic.
2 . Drink water - Very often , our brain sends out hunger signals when it is actually thirst. Thanks to years of abuse of our system brain signals of thirst is reduced. Try this . Drink water and wait 15 minutes to see if you're still hungry . You probably will not . Drink 6-8 glasses of water to keep your body hydrated. Drink more if you exercise a lot or under the scorching sun .
3 . TV , laptops, gaming consoles, computers and smartphones keep people inside are connected. Dump devices . They decide to take action and get out. Walking, running, jogging , swimming , playing a game of tag or a basket with neighborhood children. If you need to see a program using this particular time television to get some exercise . Go dancing or watching TV , walking on the treadmill or do your aerobics .
4. Stock your kitchen with a variety of fruits, vegetables, grains and low -fat dairy products. If you feel hungry grab an apple or a bunch of grapes. If you want a little variety includes nuts such as almonds, pistachios or peanuts.
5 If you want to have an occasional treat Indulge , but exercise restraint . If you love cupcakes and cakes , go ahead , but avoid if possible icing and stick to a no three cupcake.
6.Instead buying a coffee with double cream, choose low -fat version , instead of snacks office cafeteria that are loaded with calories , make your own homemade sandwiches cucumber, lettuce, tomatoes and lean meat . Add salt, pepper , herbs and spices for flavor . Vary the breads and ingredients and you can have an unlimited number of sandwiches. Just skip the mayonnaise and butter.
7 . Assign a fixed time each day to your exercise routine or work gym. This helps to form a habit and your body will crave the exercise after a few weeks to keep a regular schedule. If you are too busy then snatch a few minutes to different parts of your day. Take 5 minutes to jump in the morning, 10 minutes in the afternoon to walk around the office during lunch break , a few minutes in the evening to seven minutes of intense exercise and a further 10 minute walk after dinner. Take the stairs , walk to the supermarket, shoveling snow . It all adds up .
Fruit Diet Recipes
Today , there is a general increase in interest in maintaining a healthy lifestyle . This is regular exercise and a healthy diet . They go a long way in reducing the chances of contracting diseases of lifestyle such as coronary heart disease , hypertension , diabetes , obesity and cancer. A healthy diet should be one of the four food groups , carbohydrates , proteins, fats and vitamins. The fruits are a good source of all essential nutrients and are delicious in business. This means that everyone should eat plenty of fruit and have a good diet recipes fruit in hand.
A change of lifestyle for health reasons may require a detox and lose weight . Go to a detox diet almost always cause weight loss. Eathing much fruit is a great way to detoxify your body . The fruits are low in calories and full of many nutrients that the body needs. They also have fiber which is essential for proper digestion. The fruits are a good choice for detoxification, because they are very effective in flushing out the toxins that accumulate in the body of the daily life and eating junk food , soft drinks , foods and highly processed foods rich in sodium . Diet recipes fruit can be a great help when it comes to detoxification.
Starting a fruit diet requires a little planning . There are some fruit bunches which are expected to last three days , while others are meant to last up to 30 days . To make the fruit diet does not seem long and endless , as different types of diet fruit recipes are needed.
A fruit diet 30 day detox can be particularly difficult to follow if you have a variety of food recipes fruit to try to make use of. It is a good idea to eat fresh fruit so it is preferable to include fruits that are in season in your diet recipes fruit.
When choosing fruits to your diet recipes fruit , you should choose the fruit you like. This makes it easier to comply with the plan. No matter what kind of fruit you choose, good quality fruit is always found . Try to include fruits like oranges and other citrus fruits , because they are very good for detoxification.
Here are some simple recipes fruit diet .
Fruit salad - It is very simple and easy to make recipe. All you need is to get a couple of apples, red, green or two, a few slices of pineapple , peaches , mangoes, grapes, bananas or fruit you like. Cut all the fruit into small cubes and mix in a bowl. Sprinkle cinnamon on top of the fruit mixture. You can skip this mixture in the refrigerator for half an hour and eaten cold . Add some low-fat yogurt for a little variety. Another option is to break the mixture in the oven and grilled fruit salad for about five minutes. This is a delicious snack at any time of the day.
Smoothie - Slice strawberries and bananas to put in a blender . Add orange juice and low -fat banana or strawberry yogurt . Mix these ingredients together, then pour the mixture into a tall glass.
A change of lifestyle for health reasons may require a detox and lose weight . Go to a detox diet almost always cause weight loss. Eathing much fruit is a great way to detoxify your body . The fruits are low in calories and full of many nutrients that the body needs. They also have fiber which is essential for proper digestion. The fruits are a good choice for detoxification, because they are very effective in flushing out the toxins that accumulate in the body of the daily life and eating junk food , soft drinks , foods and highly processed foods rich in sodium . Diet recipes fruit can be a great help when it comes to detoxification.
Starting a fruit diet requires a little planning . There are some fruit bunches which are expected to last three days , while others are meant to last up to 30 days . To make the fruit diet does not seem long and endless , as different types of diet fruit recipes are needed.
A fruit diet 30 day detox can be particularly difficult to follow if you have a variety of food recipes fruit to try to make use of. It is a good idea to eat fresh fruit so it is preferable to include fruits that are in season in your diet recipes fruit.
When choosing fruits to your diet recipes fruit , you should choose the fruit you like. This makes it easier to comply with the plan. No matter what kind of fruit you choose, good quality fruit is always found . Try to include fruits like oranges and other citrus fruits , because they are very good for detoxification.
Here are some simple recipes fruit diet .
Fruit salad - It is very simple and easy to make recipe. All you need is to get a couple of apples, red, green or two, a few slices of pineapple , peaches , mangoes, grapes, bananas or fruit you like. Cut all the fruit into small cubes and mix in a bowl. Sprinkle cinnamon on top of the fruit mixture. You can skip this mixture in the refrigerator for half an hour and eaten cold . Add some low-fat yogurt for a little variety. Another option is to break the mixture in the oven and grilled fruit salad for about five minutes. This is a delicious snack at any time of the day.
Smoothie - Slice strawberries and bananas to put in a blender . Add orange juice and low -fat banana or strawberry yogurt . Mix these ingredients together, then pour the mixture into a tall glass.
Home Fitness Workout - Keeping Yourself Fit While Dealing With Stress
Studies show that stress is related to weight problems. Many people find comfort in food and overeating when you're stressed . If you are one of those people who eat when stressed , immediately turn off the habit. Instead of eating to calm down, try to get into a fitness program at home to relieve stress. According to experts, a fitness training program can do wonders for you. Pumping a sweat when you get home after a busy day , not only help calm the nerves and relax your muscles, but can also help you lose those extra pounds !
Things to consider before starting your fitness program fitness
Before starting an exercise , home fitness program , you need to set a goal for yourself and stick to that goal. Having a will is very important to stay in the target tract. Make your goals reasonable and achievable . You can also set short term goals and long term for yourself . Your short term goals will help small victories on the road and help you achieve your long-term goals . For example, you can set short-term goals by training fitness at home at least four times a week and long-term goals for home fitness exercise routine for six months.
In addition to setting goals for your fitness training at home session, it is necessary to establish a reward system for you to stick to your exercise fitness program at home . Even reward yourself for a job well done is very important work. Make sure you do not reward yourself with food . Reward yourself with a piece of chocolate cake to stick to your exercise program fitness at home for a week is a " no-no " absolute. Instead of indulging in food , try to buy a new shirt , shoes or something to that effect.
Another thing that you should consider before starting an exercise program home fitness is to define your priorities. You need fitness as part of their priorities forever. Take nothing for granted. If your work schedule is tight, tighten a few minutes from the busy schedule to do some physical exercises. You must keep your balance most of the time if you want to stay healthy and fit life. Always remember that a sedentary lifestyle can put you in a lot of health problems later.
Things to consider before starting your fitness program fitness
Before starting an exercise , home fitness program , you need to set a goal for yourself and stick to that goal. Having a will is very important to stay in the target tract. Make your goals reasonable and achievable . You can also set short term goals and long term for yourself . Your short term goals will help small victories on the road and help you achieve your long-term goals . For example, you can set short-term goals by training fitness at home at least four times a week and long-term goals for home fitness exercise routine for six months.
In addition to setting goals for your fitness training at home session, it is necessary to establish a reward system for you to stick to your exercise fitness program at home . Even reward yourself for a job well done is very important work. Make sure you do not reward yourself with food . Reward yourself with a piece of chocolate cake to stick to your exercise program fitness at home for a week is a " no-no " absolute. Instead of indulging in food , try to buy a new shirt , shoes or something to that effect.
Another thing that you should consider before starting an exercise program home fitness is to define your priorities. You need fitness as part of their priorities forever. Take nothing for granted. If your work schedule is tight, tighten a few minutes from the busy schedule to do some physical exercises. You must keep your balance most of the time if you want to stay healthy and fit life. Always remember that a sedentary lifestyle can put you in a lot of health problems later.
Lose Weight Without Exercise
Losing weight is always on the mind, especially if you take a little overweight . The good news is that you can lose weight without exercise . Most people are more likely to seize with both hands , the ability to lose weight without exercise. This is not ideal, but it is a great way to start a diet . Often, it is the part of the exercise regime that makes people become discouraged and leave .
Design a diet without exercise
Developing a diet to lose weight without exercise is easy. It is what it is that you will eat. The weight goal you set for yourself will also determine the diet . It is therefore important that no weight , and measuring the same for a reference point .
The most important aspect of a diet without exercise is that it must be a rate slower weight loss . Thus you do not end up with sagging skin. Water is an essential ingredient in a system of this type . It is also important to choose a number of types of foods that will help in reducing fat.
How to lose weight without exercise
The following are some tips to give you an idea of what you can do to lose weight without exercise.
Water is a very important part of the diet . You can also switch the water with herbal tea, like green tea . Drinking before meals , helps metabolism and helps the filling so you do not overeat .
You must balance your caloric intake so that you do not take too much. Count would be helpful because it will help to know how much you should take each day. There are diets that will point to weigh the portions you eat.
If you want to increase your metabolism , you should eat smaller and more meals per day .
You can also eat less food, but eating foods that need more time to digest . It will make you feel fuller longer .
Therefore, you should try to eat at least three regular meals a day and be sure to provide your body with the necessary nutrients .
Although the diet to lose weight without exercise is a very attractive prospect , the body needs to have regular exercise . This could be just a walk or a short course of treatment at the same time each day.
Design a diet without exercise
Developing a diet to lose weight without exercise is easy. It is what it is that you will eat. The weight goal you set for yourself will also determine the diet . It is therefore important that no weight , and measuring the same for a reference point .
The most important aspect of a diet without exercise is that it must be a rate slower weight loss . Thus you do not end up with sagging skin. Water is an essential ingredient in a system of this type . It is also important to choose a number of types of foods that will help in reducing fat.
How to lose weight without exercise
The following are some tips to give you an idea of what you can do to lose weight without exercise.
Water is a very important part of the diet . You can also switch the water with herbal tea, like green tea . Drinking before meals , helps metabolism and helps the filling so you do not overeat .
You must balance your caloric intake so that you do not take too much. Count would be helpful because it will help to know how much you should take each day. There are diets that will point to weigh the portions you eat.
If you want to increase your metabolism , you should eat smaller and more meals per day .
You can also eat less food, but eating foods that need more time to digest . It will make you feel fuller longer .
Therefore, you should try to eat at least three regular meals a day and be sure to provide your body with the necessary nutrients .
Although the diet to lose weight without exercise is a very attractive prospect , the body needs to have regular exercise . This could be just a walk or a short course of treatment at the same time each day.
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