History of volleyball

Considered to be the inventor of volleyball, William G. Morgan, a teacher of physical education college YMCA in Holyoke (Massachusetts, USA). In 1895, at the gym, he hung a tennis net at a height of 197 cm and his students, which number at the site is not limited to, began to throw the basketball through her camera. Morgan called the new game "mintonet." A year later, at a conference of colleges in the Young Men's Christian Association Sprinfilde at the suggestion of Professor Alfred T. Halsted game got a new name - "Volleyball". And in 1897 in the United States published the first rules of volleyball.
    At the beginning of the twentieth century "flying ball" originated in Canada, Japan, the Philippines, Burma, India, Mexico. During World War 1 volleyball began to spread in Europe, including in Russia.
    In our country started playing volleyball in Nizhny Novgorod, Kazan, Khabarovsk, Vladivostok, and later - in Moscow.
    The official date of birth of the national volleyball considered to be June 28, 1923, when Moscow hosted a friendly game of volleyball players of higher art and theater workshops and the State Film School.
    In 1932, the Union was formed volleyball section in 1959 - Volleyball Federation of the USSR.
    In 1933, he was the first championship of the USSR. The first four were called the All-Union volleyball tournament celebrations, which involved teams of Moscow and Leningrad. Gorky, Rostov-on-Don, Sverdlovsk, Baku, Dnepropetrovsk, Kiev, Minsk, Tashkent, Tbilisi, Kharkov. And the USSR championship club teams have been held since 1938
    In this period of volleyball in the country was a truly massive game. The recognized leaders of the national volleyball considered M.Vihreva. E.Voyt, Z.Kozlova, O.Kocherzhinskaya, O.Neugodova, V.Oskolkova, K.Prokofeva, K.Topchieva, N.Alekseev, B.Arefev, Yu.Bagon, A.Baryshnikov, M.Vilrat, V. Demidov, B.Nolde, A.Ponomarev, A.Rusanov, A. Stepanov, E.Filatov, Filippov. A.Chinilin, A.Yakushev, laid the foundation for the national school volleyball.
    After World War II the leading position in the country concerned with women's team "Lokomotiv", "Dinamo", "Spartak" (Moscow), "Spartacus" (Leningrad) and male - "Dinamo", CDKA (Moscow), UP (Leningrad), " Spartacus "(Kiev), which were outstanding masters T.Baryshnikova, A.Zharova, M.Kononova, S.Kundirenko, T. Petrova, V.Ozerova, A.Ponomareva, V.Sviridova, A.Chudina, P.Voronin , V.Gaylit, S.Nefedov, M.Pimenov, K.Reva, V.Savvin, V.Ulyanov, V.Schagin, A.Eyngorn, A.Yakushev, who won gold medals at the first World and European Championships.
    Back in 1924, the Olympic Games were held in Paris exhibition matches in volleyball, during which the United States Volleyball Association has taken the initiative to include volleyball in the official program of the Olympic Games. However, the Olympic volleyball was recognized only in 1957 at the IOC session in Bulgaria. A first volleyball tournament of the Olympic Games was held after 7 years in Tokyo. In women, the highest team won Olympic medals in Japan, the USSR, China and Cuba, and men - teams of the USSR, Japan, Poland, the USA, Brazil and the Netherlands.
    In 1947, in Paris, at the initiative of the representatives of Belgium, Brazil, Hungary, Egypt, Italy, the Netherlands, Poland, Portugal, Romania, United States, Uruguay, France, Czechoslovakia, and Yugoslavia was formed by the International Volleyball Federation (FIVB). Union volleyball section (later Volleyball Federation of the USSR) was adopted by the FIVB year later, and the Volleyball Federation of Russia - a member of the FIVB in 1992, currently brings together the FIVB 218 national federations and the number of its members is the largest sports organization in the world.
    FIVB spends the next competition: World Championships (since 1949 for men since 1952 for women), the World Cup (since 1965 for men since 1973 for women), World Grand Champions Cup (since 1993) , World League (1990 men), Grand Prix (since 1993 for women), Junior World Championships (since 1977), the world championship among girls and boys (since 1989). In recent years, the frequency of the FIVB competition is as follows: annual World League and the Grand Prix every 2 years - world championships for girls, juniors, four times a year - the World Cup, World Cup, World Cup champions.
    The development of volleyball in their regions are also involved in Asian, African and European Confederation, the Confederation of North, Central American and Caribbean countries and the Confederation of the Americas.
    National Volleyball Federation (FIVB) was founded in 1991 and since 1992 - the successor to the Federation of the USSR in all international sporting associations. Currently holds IEF championship and the Cup of Russia, Cup of Siberia and the Far East, the championship of Russia among young men and women veterans of the All-Russia competitions.
    In the domestic volleyball brought up a large galaxy of world-class players: E.Artamonova, L.Buldakova, E.Godina, S.Gorbunova, T.Gracheva, L.Kalenik, M.Kumysh, G.Leonteva, L.Loginova, L.Mihaylovskaya, N.Morozova, V.Ogienko, M.Pankova, N.Radzevich, A.Ryzhova, I.Ryskal, R.Salihova, T.Sarycheva, T.Sidorenko, Igor Smirnov, N.Smoleeva, E.Tischenko, T. Tretyakov, E.Tyurina, L.Tyurina, L.Chernysheva, I.Bugaenkov, N.Burobin, Yu.Vengerovsky, D.Voskoboynikov, G.Gaykovoy, S.Dineykin, V.Dorohov, Zaitsev, A.Ermilov, Kazakov, V. Kovalenko, V.Kondra, V. Kravchenko, A. Kuznetsov, E.Lapinsky, V.Loor, O.Moliboga, G.Mondzolevky, R.Olihver, S.Orlenko, Yu.Panchenko, Y. Poyarkov A.Savin, P.Selivanov, E.Sibiryakov, A.Sorokalet, Yu.Starunsky, S.Tetyuhin, K.Ushakov, N.Fasahov, D.Fomin, V.Hamuttskih, Yu.Chesnokov, O.Shatunov, I.Shulepov, R.Yakovlev and many others.
    Throughout the world, recognized the authority of our coaches G.Ahvlediani, Yu.Klescheva, N.Karpolya, V.Platonova, A.Yakusheva.
    There is also another kind of game - the beach-will (beach volleyball, beach volleyball). In volleyball on the sand in their twenties - thirties played in Bulgaria, Latvia, USSR, USA, France, Czechoslovakia. Beach-will from the two players on the court came to the U.S. in 1930 at the end of the twentieth-century scourge will get very widespread in the world and in 1993 at the IOC session in Monte Carlo, he was recognized as an Olympic sport.
    Now the official calendar of the FIVB includes the following competitions beach-willed: tournaments in the program of Olympic Games (since 1996), World Championships (since 1987 for men since 1992 for women) and the World Tour (with 1989 for men, with 1993 women), stages (tournaments) for the season which are held in different countries.
    In the USSR, the first official competitions in beach-willed were held in 1986 In 1989, the Cup was played in Moscow and in the same year for the first time has been played USSR Cup for men. In 1989, the Soviet Union volleyball players made their debut in the World Championships and World Tour.
    The first championship of Russia on the beach-the will was held in 1993 and in the same year our volleyball players were the first European Championships. Women's Team Russia for the first time made at the European Championships in 1994 and a year later took their debut in the World tour.
    Now Calendar IEF on the beach-willed includes: the championship of Russia (since 1995 takes place as a national series with the stages in different cities), Russian championship among girls, boys and veterans.
    In late 2000, the International Volleyball Federation summed up the results of the contest "The best of the twentieth century." In the category "Best Player" special awards were Inna Ryskal and Konstantin Reva, and in the category "Best Coach" - Givi Akhvlediani and Vyacheslav Platonov.

The history of basketball

A game similar to basketball, was known to the Maya and Aztecs centuries ago. Then the ball was made of rubber, and the purpose of the game was to throw the ball into a stone ring.
The birthplace of modern basketball is the United States, and the author then a young teacher, Dr. James Naismith.
The game was invented in 1891. in the training center of the Christian Youth Association in Springfield. Naismith attached to the railing of the balcony from the two baskets of fruit, in which you had to throw the ball.
In 1892, Naismith developed the first rules of the game of basketball. Terms consisted of only 13 points.
1. The ball may be thrown in any direction with one or both hands;
2. The ball can be hit by one or two hands in any direction, but by no means a fist;
3. A player can not run the ball. The player must pass the ball or throw the ball into the basket from the point where it got him, except for a player running at a good speed;
4. The ball must be held by one or two hands. Can not be used to hold the ball and the body of the forearm;
5. In any case, avoid strokes, seizures, hold, pushing the enemy. The first infringement of this rule by any player shall be recorded as a foul (foul play), second foul disklifitsiruet it until the next goal is scored, and if there was a clear intention to injure a player for the whole game. No substitution is allowed;
6. Hitting the ball with his fist - a violation of the rules of paragraphs 2 and 4, the punishment described in paragraph 5;
7. If ode side makes three consecutive fouls, it shall be recorded for a goal for the opponents (this means that during this time, the opponents do not have to commit any foul);
8. Goal scored - if thrown or batted ball hits the floor in the basket and stays there. Defending players are not allowed to touch the ball or the basket at the time of the throw. If the ball touches the edge and the opponents move the basket, then scored a goal;
9. If the ball goes out of bounds (off-site), then it should be thrown into the field the first player touching it. In the event of a dispute throw the ball in the field, should a judge. Throws a player is allowed to hold the ball for five seconds. If he holds it longer, the ball is given to the opponent. If either party is trying to delay the time, the judge should give them a foul;
10. The judge must follow the actions of the players and for the fouls and notify the referee of three consecutive fouls committed. He shall have power to disqualify under regulation 5;
11. Referee should follow the ball and determine when the ball is in play (within the area), and when he goes out of bounds (off-site), which party should have the ball, and to perform any other actions that would normally be performed referee;
12. A game consists of two halves of 15 minutes each with an interval of 5 minutes between them;
13. Side, scored more goals in this period of time is the winner.
In 1893, the iron rings were mounted with the mesh.
In 1894 he released the official rules of the game of basketball.
In 1895 he introduced free throws from a distance of 5m 25cm.
in 1986 allowed dribble in all its variants.

The history of martial arts

Dogfight (from staroslavnskogo "rukopash" - the hand and "plow" - swinging) - a fight without the use of firearms. In a broader sense - close combat with active grenades, knives and shooting at close range. Also, "close fight," said troop applied discipline that studies the use of bladed weapons in combat or fight without weapons.
Since the early 30's of the 20th century martial arts included in the training of troops of the NKVD. In the mid-40s, with the opening section of the DSO in "Dinamo", hand to hand combat gets sports focus. Since the early 80's in the Soviet Union formed a close fight, as a sport, carried out in-house and extra-departmental competitions in fighting various levels. In the 90 years of martial arts as a sport has gained popularity not only in the military, but also among the general civilian population, attracting entertainment events, a variety of techniques and activities validity of rules and judging system.
Dogfight in the Russian military training
Prior to 1917:
Tech bayonet. Unarmed combat (punches, kicks, throws, locks) was considered part of the bayonet, and had little value in comparison with the study of the bayonet techniques.
Use a sword and spear.
Prior to 1941:
On the eve of war, martial arts taught on the basis of instructions and guidelines. In this case, departmental systems have been developed hand combat. At the core of the training was to put the art of bayonet fighting. Separately studied the techniques of combat against an unarmed enemy, and the enemy armed with firearms and machetes. Separately, to carry out special. jobs have been taught the art of knife fighting.
In our time:
During the period of the ban on karate in the Soviet Union in 1983, many coaches changed their name to karate martial arts, it is especially easy to do sections in society "Dynamo", the police and the army. Unarmed as a sport included in the Single sports classification as a separate sport from 1985.
Prior to 1991, the head of the sport was a close fight Union Federation (VFDSO "Dynamo"), which was eliminated after the collapse of the Soviet Union. During the years of Soviet power in the country nacchityvalos 38 points of unarmed combat. In 1992, the first championship by fighting in Russia, in 1994 and 1995 - the first All-Russian and international tournaments. Since 1996, the development of the sport in Russia is engaged in non-profit Partnership "The National Federation of martial arts" (NFRB), whose president - Valery Kharitonov - a renowned expert and organizer of martial arts. In 1996 NFRB Championship held in Russia, Russian Cup and Russian championship among juniors in 1997 - the first championship of educational institutions of the Russian Federation Ministry of Internal Affairs. Upon recommendation of the NFRB dogfight included in the All-Russian Unified Sports Classification as a military-applied sport with the right to the title of "Master of Sports of Russia-hand combat."
In 2001, it was registered Russian public organization "Federation of martial arts" (FRB), also headed by Valery Kharitonov. Its participation in the Fed confirmed by representatives of 50 regions of Russia. This active form of martial arts developed in Moscow and St. Petersburg, Krasnodar and Stavropol regions, Bryansk, Vladimir, Ivanovo, Kaliningrad, Kaluga, Kursk, Kostroma, Lipetsk, Moscow, Nizhny Novgorod, Perm, Sverdlovsk, Smolensk, Chelyabinsk regions and other regions. Dogfight popular in Russian law enforcement agencies: the MIA of Russia, Russian State Customs Committee, Ministry of Internal Affairs of Russia, Russian Ministry of Atomic Energy, Ministry of Justice of Russia, FAGCI, FPS Russia, the FSB, Russia, Russian Federal Security Service, Federal Tax Police Service of Russia. In international tournaments, fighting regularly participate athletes of 12 countries, mostly representatives of neighboring countries.

History of Golf

The origin of golf is a legend as a simple shepherd, bored at his job, drove a stick on the stones of the field and accidentally rolled one down the rabbit hole. His friends liked so much fun and they chose the round stones and zaganyali them in the pit. Over time, the stones have replaced the balls and rabbit holes - special hole instead of sticks began to use the putter.

Today it is difficult to judge where he first started to play games like golf. Many countries believe that they progenitors strarinnoy game. For example, in the Netherlands played a game kolven, very similar to the golf course, though playing it on the ice. The Romans in 400 g. new era played "Paganico" which is very similar to the golf course and could move Britain. The Chinese believe that the history of the modern golf started with the ancient game of "Gui Wang," rasprostranennoyna widely in China in 3-2 centuries BC Their versions are possible, and the French and the Belgians.

But whatever it was now home to the classic game of golf is a small town of St. Andrews in Scotland. Named for the city's patron saint, St. Andrew, whose tomb is in a dilapidated cathedral, which was built about six centuries ago. By the way, on one of the stained glass windows of the old cathedral you can see the image of a man with a stick in his hand.

The official date of birth of golf is considered to be the first written mention of it in the decree of King James in 1457. The game was so popular that the soldiers of his army chose her training in archery. An order that the Scottish Parliament banned the game of golf.

The game of golf - it's a whole separate culture that cherishes the many traditions, legends and traditions. Thus, the first woman - the golfer is Scottish Queen Mary Stuart. The title of the oldest golf club challenge each other, "Gentleman Golferz" (now "Onorabl to Company office Edinburgh Golferz"), formed in March 1744, and the "Royal Burgess Golfing Segayiti" from Edinburgh, which finds the date of its founding in 1735.

Interesting facts.

In 1870. Sir David Mankreyf and eksvayr John White, Mel-vin made a bet that one of them, who live longer have to give the golf club of St. Andrew silver stick, which will be recorded the terms of the bet. 13 years after this bet Mr. White Melvin gave the club a stick. In the same year he was elected president of the club, but to take office did not, he went away to another world. His portrait still adorns one of the smoking rooms of the club.

In the XX century, golf even reached the moon! In February 1971, Alan Shepard, the captain of the ship "Apollo 14," made two attacks on two balls. In 1974, the hockey stick, which is used when playing Alan in space, was donated to a museum.

So the game of golf, in the form in which we know it, the Scots invented.

The history of tennis

The history of tennis dates back several thousand years. For the first time in tennis started playing evropeyskiyskie monks for entertainment during religious ceremonies. Then beat off the ball and fed by hand. Soon there were leather gloves, which in turn were replaced by a special pen for effective impact and batting. Thus was born the first racket. With the development of racket, tennis ball has also undergone a lot of frequent changes. The first ball was made of wood, then there were leather, filled with cellulose balls. In European monasteries of the 14th century, much to the chagrin of the Church, loved to play tennis.

The game soon became very popular, mainly in France, where he was admitted to the royal family. In the period between the 16th and 18th centuries game called «Jeu ​​de paumme» ("game in hand") has been very popular among the kings and nobles. French players begin the game, shouting the word "TENEZ", which means "Play." Soon the game became known as the "royal" or "real" tennis.In 1874, Major Walter Wingfield patented the equipment and rules for the game, which had a close resemblance to the more modern tennis. In the same year, the first tennis courts emerged in the United States. The game quickly spread to different parts of the world such as Russia, Canada, China and India. In those days, smooth croquet grounds were used as a ready-made tennis courts. The original view of the tennis courts Wingfield was designed in the shape of an hourglass. He was smaller than modern courts, which are played today. His version of the tennis courts and the rules of the game has undergone a lot of changes and additions to be in that game that the whole world is playing today.

History of cycling

Seems bicycle racing staged at all times, because you too have seen how naughty boys and girls in the courts drove circles and went to dispute: Who will overtake?
However, it is important to remember that all the usual bikes were not always, and appeared only in 1817 and, respectively, and the era they started racing.
Thus, the history of cycling or how it was?
According to extant historical records first cyclists were a Frenchman (his name fell into oblivion) ​​and Englishman Dzh.Mur. The race took place on May 31, 1868, in a small suburban park of Paris - Saint-Clow. Distance of the race was quite small - vsego200 meters.
But the next year, the Englishman still "took its" and not won by 200 metrovke, but on a more serious track, passing from Rouen to Paris, dlinnoy120 km. Dzh.Mur traveled that distance at a speed of wind - the cyclist was driving 11 km / h! For the time - it was a real record! After all, the riders went not to the modern high-speed bikes, and on the two-wheeled "horses" of the 19th century - the so-called bike "spiders" - the less perfect "fellow" of the present models. In this connection, the ride was extremely complex and required dyuzhey physical fitness, including strength, endurance and agility.
Cycling and scientific and technical progress
The development of cycling goes hand in hand with the improvement of bicycle models, because it is more convenient than getting a bike, the more it is available and attractive to the broad masses of the people.
Feature bike of that time was in the ratio of the front and a large rear wheels a little. Ride on them was extremely difficult, and at the slightest bump and pothole on the road, "rider" immediately lost control and fell flat on his back.
After the "spider" appeared more perfect bike - "kangaroo", far surpassing the previous model in terms of convenience and control of movement.
In 1855 was invented hollow pneumatic tires, which successfully began to be fitted to bicycles. It made the ride more comfortable and fast. Since then, the bike has become the most favored means of transportation and recreation of the time.
A new era of cycling
Actively began to develop and cycling. By the end of the 70s of the 19th century begins construction of cycling tracks for the competition. Among the riders appeared gradation inherent in each type of sports enthusiasts, professionals and independent cyclists. And develops a network of bike paths. For racing activate not only specialized tracks, but also a common highway. Bordeaux-Paris race, dlinoy600 kmnachala to exist in 1891.
In one line:
For athletes involved in cycling at the amateur level, in Chicago, v1893 was arranged the first World Cup. And with the 1895 championships held start for the pros.
In 1986, the U.S. launched the most popular race of the time - a six-day on the track. For those who prefer to race on the highway, the competition was beginning to organize s1921, but for the professional cycling race the first race was held v1927, the length of highway distance was poryadka190 km.
The race, which member states were only women, was launched in 1958.
Speculative "Tour de France" (5000 km). Spent v1903, the
Thanks to this active development of cycling, the sport since s1896 city, is a program of the Olympic Games.

How to find time for sport in everyday life?

In ordinary life, where we have certain responsibilities at work, in front of family is difficult to find time for sports. But do not forget about yourself. Exercising gives energy boost, helping to endure physical and mental stress during the day. Man easier to cope with stress and pulled hard on him a mountain of cases.
But how to find time for sport in everyday life?
First of all, you need to understand the importance of health for your body. Determine its priority among other spheres of life. Everyone knows that in time we do not molodeem and age. But we must not only know, but understand that without health all other areas of life are affected. Remember the time of life when you have something hurt. If the pain does not want to do things you love, do not want to do anything at all. The pain interferes with enjoying life. Impact on the quality of life.
It is better to prevent a disease than to suffer from the pain and treated. Everyone knows it, but few people doing something in this direction. Only 10% of people in the world find time for sporting activities. Among the remaining majority are those who from time to time and start throwing sports. Other all the time lay training to better times when it will be time and desire. But each person has to take care of himself in advance to the years to be in full force dawn, healthy, disciplined and flexible. Pulling may result that it is too late.
Where do you start?
We start with an early rise. Early start is very important. All of the animals, the birds get up at dawn, the world wakes up, starts a new day, a new life. The sun helps the body to wake up, to feel joy. It is with that mindset you need to start each day.
Sweet stretch and immediately get up. No need to stay in bed. Then once in the shower to wash off the sleep and renewed in body and soul. It is better to take a contrast shower. At first, the water should not be too cold. Do everything slowly, do not enter your body in excessive cold stress. Water - a little cool. Over time, as the body gets used to the temperature of the water makes the water a little cooler. So you can get to much cold water.
Contrast showers invigorate you. Then start charging. By putting yourself 10-15 minutes in the morning on simple exercises to stretch your body and joints from sleep. No need to strain too. Your job is not just to give my body to stagnate.
Everything. Minimum goal accomplished.
The remaining steps you will perform only when the "morning ritual" will become a habit and will become an integral part of your life.
You can then choose to assume any section or class of motor activity, such as training in the gym, the pool or the usual morning run in the winter - skiing, ice skating. The main thing to remember that once you decide what your life will be in the future - in the suffering and pain or a full health and vitality. Think about it.

Physical activity

Did you know that over the past century, the average person physical activity decreased in 90 times! Such wonderful invention, the car and the TV remote makes our life more comfortable and allow you to get the desired result without making any physical effort. And at the same time, lack of physical activity is often basic or indirect cause of diseases such as hypertension, obesity, cancer, diabetes, atherosclerosis, etc. Particularly affected the cardiovascular system. It's time to do them.
Physical activity for all
There are many types of physical activity, from a walk in the park to extreme sports. And I am convinced that everyone can pick out something interesting.
But many people believe that because of the age or the presence of any disease they are counter-exercise. Of course, it's not so easy to choose the kind of exercises that are right for you. Identify suitable for your type and amount of load you can help the doctor, do not hesitate to contact him with such a request.
Benefits of exercise
Muscle training. Physical exercise makes muscles stronger and fitter, which means you'll be less tired and more easily cope with any job.
Beauty. If you want to look attractive, have tightened muscles and a slim figure, you can not do without exercising. Physical activity in combination with diet to help solve the problem of excess weight, worrying millions of people.
Good mood. Cycling, skating, aerobics, horse riding - courses that charge with positive emotions. We strongly recommend that you choose a form of exercise that you will enjoy it. And there are plenty to choose!
Strengthening the heart. At the heart of the exercise is activated, as it must pump more blood. In the future, the trained heart stress and easier to carry the load.
The body becomes resistant. A trained person resistant to such adverse factors as radiation, low atmospheric pressure, high temperature, easier to carry poisoning. Scientists experiment was carried out. Group of rats was trained daily swimming and jogging. Trained rats aged 4 times greater dose of radiation than normal.
It is impossible to live a healthy lifestyle, lying on the couch! Make the move to mandatory part of your life and get pleasure from it.

Sport in the fun

A year ago, I checked myself in the experiment, how to make sport fun. And I will say that it was a success. Before that, the sport was for me than it boring and annoying, although I, like all people in the world know that the sport - is the key to health, vitality, beauty and youth. Indeed, many people want to have a beautiful body and not get sick, but exercise can be very difficult. And not because we have no time. We come up with many excuses himself often, because we know - ahead of us exhausting and difficult job.
That's the reason - the wrong setting on the process of training. Reminiscing about the sport, we too focus our attention on the tension in the classroom. We know that you have to feel zadyshka, muscle pain, exhaustion and a broken state. Stop! We do not qualify for the Olympics.
The first thing to do - is to forget about the result
Many people, deciding to exercise, set themselves the goal, mission - to have the cubes in the abdomen, buttocks beautiful, strong biceps, gain sexuality, etc. The purpose of this is good. Just let it casually reminds of itself, but not all the time standing in front of his eyes, and you with lust and looking forward to the quickest results. To revert back to the systematic and constant desire to play sports, do not give up halfway or after the first workout, you should take a lesson how to walk, reading a book, taking a shower. That is - as a pleasant pastime.
Should not be set to
It should just stay in the moment you exercise. As soon as you feel that is no longer able to continue to run, do push-ups or catch up - stop. It is important to remember - you are not forced to. Do not say to yourself, "I must! Do you want to have a beautiful body, do more through the pain. " At first it is important, as the body starts to get used only. You will notice that gradually it will require large loads.
Do not rush
The main thing - listen to your body and do not accelerate, follow the natural flow. Most people forget about it, and their accelerated training again turn into exhaustion. For example, press the first day 3 times, even if you can then wrung out another 13 without much effort. Feel a pleasant feeling of cheerfulness your muscles. It is important to keep in mind about the state of pleasant light stress.
Get pleasure from activities
Think back to when you wake up, what a pleasant feeling experience, stretching after a nap. Incomparable, right? It is for such feelings try to follow during training. Begin each workout with a leisurely stretch muscles and try to catch those same feelings stretching after a nap. During a workout, think about how your muscles develop, acquire relief, of which you dream.
The process of training greatly helps the music you love and the one that inspires you.
Avoid monotony
Time to change your exercise program, as one of the causes of annoyance sport - in the monotony of exercise. Just watch her muscles - the way they tense up.
Motivate yourself
Sometimes, of course, practice does not go. In such cases, leave it for a time, no need to force against all odds to train. It is better to spend time on the show, such as motivational videos from other more advanced training athletes. If you're a guy - look at the photo and video workouts sports fitness girls. If a girl - on the contrary. Good motivate pictures of people before and after exercise.
You can come up with their own versions of how to return the interest to employment. Just remember: the pleasure and the joy of the process will be a constant in any business and any undertakings.
As for the result, then you will not notice how he comes to you and you really will please even be pleasantly surprised! After all this time, you only look at the process.
If you also take care more about proper nutrition, rest assured - pleasant changes you can not avoid. Can you hang on your refrigerator door sports photos, sexy figure. This is a double motivation - to exercise and eat healthy.
Good luck to you!

10 ways to find time for sport

The stereotypical image of a business person: a formal suit, incessant cell phone, meetings, contracts, liabilities, sixteen-hour working day, painted by the minute, and the complete inability to think about something other than business. What is there health, fitness which: live once, is not that going to the gym! However, the recent good physical shape and trim figure are becoming increasingly important attribute of a successful person. The appearance of a lot to report its possessor, in fact, it is the first impression can make the difference in how you will be taken and will be taken if at all. We offer you 10 ways to find time for sports, choose any, the main thing - to start.
So, 10 ways to find time for sport
Get up early
For each person can begin early in the morning at different times of day, but that is not treason: cut a dream and make it a better quality, so as not to wake up tired initially. Stand up only 30 minutes earlier and pay themselves this time. Morning exercise has a number of advantages - a charge of energy and vitality for the whole day, good appetite and mood. But the most important thing - you do it at the beginning of the day and no fatigue can not disturb you! In the evening, you can just relax after a hard day, make time for family or entertainment.
Cut the media
How much time do you spend on a TV, games, social networking sites? If you analyze, you will realize that oochen a lot of time is wasted. The wisest thing you can do in this process - to look the other way and do a few sit-ups and push-ups. When you then go back to watching ads on TV, in its fully aware of the "value" to your health. However, can act as Bruce Lee - watch TV with dumbbells in hand, wrung out by commercials.
Active travel
How much time do you spend on the road up to the job? Try to increase the time spent out of the transport and take rest of the way on foot. The extra thousand steps every day can significantly strengthen your body. Or change to a bike instead of public transport. You may find this strange because in our country who do so little, but in Europe it is universal phenomenon, even many senior officials ride bicycles. It's time for us to take a good example from Europe.
Make it your habit
You're not causing trouble finding time for it to brush your teeth, right? Because it has become a habit that is ingrained in your mind. For the habits do not have time to look at your schedule, they relentlessly follow you like a shadow. Try to start with a little exercise, such as 10 minutes of charging before breakfast, an evening walk before going to bed, or push-ups during commercials and do it his daily practice, its a healthy habit. Need help? Try this service.
Change the venue
The man - a social and not without communication. But how you communicate it takes? Joint watching TV with the family, going for a beer with friends and conversations with colleagues in the smoking room? Try to change it to the raid on the nature of a family, a football match with friends or co jogging. Can not? Then the change of friends.
Combine the usual case with exercises
There are a lot of homework, which really does not bring us joy, but requires sustained. Try to combine it with exercise. Set the timer for 20 minutes and try to start cleaning up. Performing routine movements at a fast pace and with the maximum return can give you a great burden.
Do what you like
I am sure that you rarely have problems with time for a favorite hobby. But if it's not something you enjoy, you will be his ever forget to carry and set aside. So find a kind of physical activity that you really like. Do not engage in, such as yoga, just because it is fashionable, or a run, because all write about how it is useful. It is better to look for something that you really ignites. Work out in the enjoyment of such activities and you will get not only physical health, but also a good mood.
Join a gym
Many people helped by the fact that they have paid employment in the gym for the year ahead. Sorry to lose money, so if you want - you do not want, and doing. And as soon as the first results, the walk is a joy. In addition, there is always in the gym instructors that tell which is better exercise or exercise equipment suitable for your physique.
At the merrier
Find like-minded people - relatives, neighbors, colleagues with whom you were engaged with the pleasant sport. So you get multiple benefits: you will be less likely to quit, just starting, you will encourage each other, you will be more enjoyable to chat with you people, and if it's counterparts, it is also possible to work issues poreshat.
Say no to
If you have read all the previous items, but have not found out of his busy schedule time for yourself, then things are bad. So you have to radically change their system goals and priorities. Do you really need that social work in the PTA? You know for sure that we are obliged to act as carers for the children of his sister? How about an additional project at work, you'll definitely need it? Remember, there is nothing wrong with that, sometimes to say the word "no." Yes, we all have obligations to others, but do not forget about the responsibilities ahead. Love yourself, take care of your body and health, no one but you will not make it!

How to develop the habit of exercise

There are many people who are starting to play sports and was soon abandoned. With you is it? There was not time. This is because you can not work out in his new habit of exercise. Let's look at the reasons why you are unable to exercise, and what you have to do to develop this habit.
Why do many people do not get the habit of exercise? The reasons are many, consider the main ones:
Too difficult
You start watching with great enthusiasm and put a big target. "I'm going to run in the morning 30 minutes" or "I will write to the gym every day and I will be for an hour!"
The problem is that the task is too difficult to perform it daily. The enthusiasm you can prozanimavshis few days, but then your energy will drop, and the classes will be a burden to you.
Too many goals
Are you planning to do more than you can. For example, you decide to run, walk to the gym, go on a healthy diet, early to bed and early to rise. Multiple targets are preventing you develop the habit of exercise. Start small. Having achieved success in one thing, move on to the next. As in sports, the load should be increased gradually. You may not have time to do everything at once.
Lack of motivation
Often we start practicing sport, without having clear goals and timelines. We like and want to change something, but what exactly can not say at what time - too difficult to answer. All this leads to the fact that we have two days of work out and dumped. We do not have enough self-discipline and motivation to continue the job.
6 simple steps how to develop the habit of exercise
1. Exercise, which is interesting to you
Try different sports to choose the one from which you finally get a treat. If you're wondering what you're doing, this is the effect of the training will be much greater. If you have not been able to determine the type of sport, then do the most simple - while watching your favorite shows, peresyadte from the couch to a compact exercise bike and perfect balance business with pleasure.
2. Choose one simple, specific and measurable goal
Write down your goal. If you do not record your goal, then it is not important to you. The goal should be a very simple and achievable. For example, every 5 minutes on a treadmill or 10 push-ups. With it you can do it. After a month of classes, increase the time to 10 minutes, or twice the amount of exercise. It's easy to do and so you will have a new habit.
Set a goal. Do not say "to work out" or "go for a run." Instead, clearly define the time and type of exercise for the day. It gives your brain a clear guide to action.
Measure the target. You need to know exactly how much you are doing. For example: 1 mile run around, press 20 times.
One goal in a month. Do not set new goals until you reach the results in the previous goal.
3. Record the results of each training day
Keep a journal in which you record the results of your daily activities. For example, your weight or volume. Record the results immediately after school.
4. Model the missed classes
For objective reasons, or not so we can skip the classes, but it should not become systematic. In addition, all omissions should work at another time. So the next time you will have less desire to miss sports valid reason.
5. Tell a Friend
Tell us about your activities to your friends, colleagues and family. Share your classroom, tell me about your goals. It will be a good incentive not to give up, and set a good example to others, especially your children.
6. Add the motivation
Think of how you can motivate yourself. Reward yourself when you do not miss classes or if your progress is high. Motivate yourself and your progress is accelerated. Buy a subscription to the gym for a year. Many sports facilities make good discounts when buying a ticket for a year. In addition, it is a good investment in yourself and your future. And still paying a decent amount of sports facilities, will be sorry to miss classes.
Successful classes!

10 tips on how to get to play sports

Each of us has at least once in his life wanted to do with himself, his appearance, enroll in a gym and change your life for the better. The most difficult thing in sports - is to begin. How could bring myself to do sports? Here are 10 simple tips.
How to make yourself exercise tip number 1
Do not even imagine where to start to play sports? To get started is to choose the one sport that you like and from which you will have fun, that is do not need to exhaust themselves running, if you like strength training, yoga or kallanetika. Do not choose something that is fashionable, what scares you or that promises instant results.
How to make yourself exercise tip number 2
Find a partner or the whole company for sports or going to the gym. And do not despair in the event that your friend get something better than what you have, on the contrary, double the pace, try to catch up with or overtake. Girls are generally embarrassed to come to the gym, where a lot of strange men. And "for the company" all the more fun and easier.
How to make yourself exercise tip number 3
Buy an expensive subscription to a sports club. The money spent would be a pity and a gym would have to walk. Or pay with a personal trainer.
How to make yourself exercise tip number 4
Just do not want to buy a ticket, buy a new beautiful sportswear. In it, you'll enjoy yourself. And the more you spend, the less money will be for food, and the greater the incentive to work out the money spent.
How to make yourself exercise tip number 5
Now almost all registered in different social networks. Look at the photos of their peers. Those who looks worse than you are all clear ... But those who are in great shape, probably sitting on a diet and active lifestyle. No need to reassure yourself that you have a family, a job, I have no time, etc. No need to complain and suffer, and should engage in some sports.
How to make yourself exercise tip number 6
Start your internal energy reserves. It just seems that you do not have the energy to play sports. Start - and strong enough not only for jogging, but also to play with the kids, meeting friends and afternoon sex.
How to make yourself exercise tip number 7
You have no time? Connect with pleasure. For example, you can run around in the park and engage in listening to audio books, or do more walking the dog sports.
How to make yourself exercise tip number 8
Ask your family to help you in an effort to become better. It is very difficult at first to abandon the usual snack before bedtime. So just let them see to it, that you did not attack the refrigerator and taken food out of your hands, ignoring the pleas. Tough? But effective.
How to make yourself exercise tip number 9
If still in doubt, play sports or not, look at photos of people "Before and after weight loss," or a motivational video for sports. They were able to find the strength to bring their health and body in order. And that means that you'll get.
How to make yourself exercise tip number 10
When meeting people appearance plays a crucial role. Remember how men see off a slender girl eyes. Become it, force yourself to exercise, or sit on a diet. Women also love beautiful podkachennoe male body. Sure, you're smart and charming, but the inner beauty should be sgarmonizirovanna the outside.
So enough excuses, come and join in yourself and your body!

How to start to move more

We all know about the benefits of exercise, running and active lifestyle, but most people find excuses groan and reasons not to do his own body and physical development. Movement - this is life, if you do not lead an active lifestyle, you are provided with the disease, poor health and dissatisfaction with life. Here are a few ways you can start to move more.
A sedentary lifestyle leads to obesity, blood pressure problems, depression and laziness. You deliberately spit on his health, and then complain about everything in his life.
So if you have decided on an active lifestyle, follow these tips.
Now many people have smart phones, so why do not you upload to phone one of the programs to measure your movement. Recommended program Runkeeper, Strava, Endomondo, or any other, which may include your steps, calories, etc.
Easy to start but hard to continue. Many of our initiatives and remain undertakings. That it has not happened in this case, give a public commitment to colleagues, family and friends and ask them to support your endeavor. When you are lazy or want to quit, you will be harder to do it, because everyone expects from you the results.
Set yourself a goal that will move. For example, sign up for a half marathon and begin to prepare for it. In a few months it is possible to get in shape and run a half marathon. For women, a great goal could be a beautiful new dress or suit that is 1-2 sizes smaller than your current one.
Start small, for example, no longer walk with the kids. Children are always aktivnichal, and you need only to join them, play football, play badminton, run one after the other, to climb trees. You get a double benefit from such a pastime - communication with children and exercise.
Try to walk every day, at least 5 km. You can walk a couple of stops after work, eat lunch in 10 minutes, and 40 minutes Walk briskly in the fresh air.
We recommend to buy a bike and on the weekends to organize cycling is a great way to keep fit. More about the benefits of veloprogulok, see this article.
Some people find it easier and easier to work in a team. Join a gym, fitness club, for swimming, dancing, tennis, and paid semi-annual or annual subscription. Paying a fairly large amount, you will not be able to so easily give up the sport. The realization that the money paid in vain, for many serious incentive. Half an hour of active movements will help to keep your body in shape and charge you a great mood. Soon will be the sport for you pleasure, not coercion.
Find like-minded people. Even if some of your family and friends will not find them in every city there are clubs in running, cycling and other sports. They will support you and always will be in his good and friendly company.

Mistakes Beginners exercise

From time to time, each thought arises, and even the desire to start exercise, move more, lose weight, regain its former shape, or build muscle. You could even buy a gym membership or a promise to myself to start running Monday. But for some reason beyond 2-3 sessions does not work in sports. Let's try to figure out where and what mistakes we admit.
Need a goal
You decide to do, for example, run. Why would you want to run? For what? The main criteria for setting goals should be: goal should be measurable, controlled by you, is realistic (estimate realistic goal comes with time), defined the term to an end.
Option: I'm running 30 minutes a day, three times a week, dumped on 100 grams a day and two months later I drop 2.5 kilograms of weight!
First, I'll buy myself a new suit, shoes, socks, underwear ...
Here lies the ambush so that the beginning of the first jog / exercise postponed until you buy everything you need. In turn, at the time of purchase is also influenced by many factors: the money may end up in the store may not be your favorite t-shirt color ... In short you want to play sports - they put that there for now and go!
It is important to first start, and then everything else.
Regular transfer of training for tomorrow
What can I say, "just do it!". We decided, then at the appointed time begins to run, if you hold yourself indulgences, then so will all be at the same level of fitness. If you have a desire to postpone for tomorrow, "write down" his penalty on the amount not comfortable, then you will spend on charity, or argue with someone that you still do this.
Maximum layout for the first training session
Chances are, you already know this, six months, a year is not running, then went out and immediately race for five kilometers, four of which will be passed on foot. In general, the first training may be in the form of a casual walk around the house, and over time we need to increase the distance and time run. The same goes for rocking the press or training on simulators. Start small, to have fun and not Delayed onset muscle soreness from the first exercise.
Irregularity training
It is important at the initial stage to run regularly, at least three weeks while running skill is not built into the brain. The most important thing to teach the body to the schedule runs. Do not despair if you missed a workout 1-2 times through no fault of your reason, just follow the regular jogging. Surely you know that the need to develop habits of 21 days. Survive this time, then you will see the first results, and the habit takes its toll.
So the main thing - to start. You will succeed!

Pros running in the morning

Many beginners can not decide when it is better to run in the mornings or evenings. As a result, they do not clearly allocated time for running and jogging will soon expire. I like to run in the mornings. Encountering a variety of sources of information that the famous successful people who also run in the morning, once more established in their choice. So what are the advantages, in my opinion, is in the running in the morning.
Energy
For me the following conclusion played decisive importance in establishing my habit to run in the mornings. The rich have a rule: "First of all, pay yourself (for example, in the first instance, to pay 10% of the income from ebe, and then all the rest)." After some thought, I came to the conclusion that running in the morning, I'll first 10% of its energy to spend on yourself, and the rest on the other: the chief, colleagues, relatives, etc. Because of the energy is wasted during the day, have to overcome the greater resistance of the organism in order to run in the evening.
Intensification
Running in the morning makes it easier to enter into a working rhythm.
Emotions
When while jogging you watch the sun rise, you see how nature wakes up - this is a cool feeling, it gives energy.
Concentration
Brain c am clean and while jogging, you can plan any case, while achieving a high concentration on a specific topic.
In the evening, the accumulated per day problems may distract the attention on himself.
Although I note that in the evening, too, occasionally resort to a light physical activity to lose the accumulated emotional stress.
Convenience
If you run a watch at 6:00 in the morning, hardly anyone would be hard to distract you, the evening is clear - more distractions. The people on the streets in the morning is much less than in the evening. Also in the summer which is run in the mornings because it is still cool outside.
Health
Personally, in my experience, if I regularly run in the mornings in the winter, I'm not sick at all! As soon as doing a break for two weeks in mid-winter, easy to catch a cold.
Nicely
One of the joys of running in the morning after the adoption of water treatment, it can be either a shower or a swimming pool or swimming in open water. What can I say after such events, you feel fresh and cheerful.
In general, to choose a convenient time to run through to look at your priorities on your lifestyle preferences. I made my choice, and told you about it, pointing out the advantages that led to yourself.

What are the benefits veloprogulok?

If you have a bike and it has long been gathering dust on the balcony or in the garage, now is the time to get it and ride. In the spring so nice to go to the country or take a ride with friends, you can even organize a cycling trip. It's also a great opportunity to maintain your body in shape. On the other pros veloprogulok read this article.
How useful cycling or riding a bike?
Cycling - this is a great opportunity to diversify your leisure, go to the country and visit new places.
You can go alone, with friends or as a family. For the youngest children need to buy a special Bike Seats with backrest and seat belts that are attached to the front or rear wheel.
If you ride the whole family, from an early age that will teach children to a healthy lifestyle and be a good example for your children and for your friends and acquaintances.
Riding a bicycle can be almost any age, mood and well-being. It would be a desire.
As for the use veloprogulok to the human body, it is one of the most simple, affordable and common types of exercise, carrying Slimming and health benefits. With regular trips by bicycle, you can easily lose weight and build a beautiful and healthy body.
Walking on the bike - it is possible to combine loads of different degrees, the exclusion of the pressure of body weight on the lower limbs, the ability of the air flow temperature control lung katana man, and a great way to warm up the entire body.
The peculiarity of these walks - considerably high speed that allows walking out of the city or groups of friends.
Load while cycling belong to the cardio-loads and hence affect the cardiovascular system and more.
Systematic and long bike ride or bike trips greatly increase stamina, strengthen the immune system, as well as train and strengthen the muscles of the legs.
It should also be noted that this type of sports load improves the respiratory system. The fact is that when riding we make a deeper and more frequent breaths, filling it and enriching our blood with oxygen, also cleans the lungs of a large amount of harmful substances.
Cycling - a great way to improve your health and lose weight. Cycling - it's a great tool for burning calories, the best way to lose weight.
When training at a rate not exceeding 9 km / h, burned 185 calories an hour away, if riding a faster, then, consequently, the loss of calories much more. For example, at a speed of 15 km / h you can lose about 320 calories, well, at a speed of 20 or higher km / h number of calories burned is 540 or more.
Some tips for losing weight in cycling:
Should ride on an empty stomach, preferably in the morning, before eating, ie before breakfast.
Duration of training should last no less than 40 minutes.
Pulse should not exceed 120 beats per minute, which means that you can safely talk and not feel shortness of breath.
Check out the bike ride should be an increase in the load, ie, 3-5 minute acceleration, and then the slow completion of skating.
If you are not in front of the goal is to lose weight, then you can ride a bicycle at any time convenient for you, you can even go to work, in Europe it is a common phenomenon.
As you can see, cycling - it's very rewarding sport that allows you to get rid of extra pounds, as well as improve the general condition of the body and overall health.

100 tips on running for beginners

In the New Year, many people want to start a new life, to change something in the habitual way. So why do not you go jogging? This is a very useful kind of sport. And to motivate you increased, we offer you 100 tips about running for beginners.
CLOTHING
Wear shorts spandex (elastic synthetic fabric) under your running shorts, so you do not rub.
Cotton socks will only lead to blisters, spend the money on a special running socks.
Ladies, do not skimp on the bra. Even if it costs a lot more than your running shoes, it is still a bargain.
Buy a jogging clothes that you look good and it will motivate you to run.
Buy a new jogging clothes at the end of the season, when the shops are selling the old collection of the season. Do not forget about the sales!
COMMUNITY
Join a local running club. Check with your local sporting goods store, a fitness center and / or at the recreation center, where to find such a club.
Volunteer Stay on running race - meet runners support them and communicate in this society.
MANNERS
Remember to say "thank you" to local volunteers at the races (for example, when you get a glass of water on the point of supply), family and friends who support you.
Conscientiously give way to pedestrians, cyclists and other runners.
Always try to find a balance between the run and the people you love, with the schedule that will allow for everyone.
Do not carry a small thing. It will annoy those who are running with you.
Do not neglect and irritate your family and friends, spending all his time in the race and talking only about the race.
TIPS ABOUT MOTIVATION
Sign up for the race as quickly as possible, as soon as you are ready for it.
Find a partner committed to the run. It is much harder to miss the race, when you have someone that depends on you.
Remember that you will have a period of lack of progress and hard days on the way.
It will become easier.
Accept and appreciate the fact that not everyone can be a good jog.
Be prepared to remove words such as "can not" and "never" from your vocabulary.
Do not compare yourself with others. First run with themselves and for themselves.
Do not expect that every jog will be better than the previous one, will bring some pain.
Do not think about it very often, otherwise you will not start.
Even bad jogging is better than no run.
If you normally run around with the music, then try to run without it and listen to your feet to hear your pace and stride.
Do not get discouraged if you do not immediately start to lose weight.
Start a blog about running and continue to read other blogs on the subject.
Running is not an excuse to triple consumption of donuts because runners gain weight too.
NUTRITION
Buy a powder mixture for the preparation of sports drinks, rather than ready-made drinks. They are cheaper and are very similar to those drinks in the race.
Every pound of weight you lose, makes running a little easier.
Drink. Make it a habit to drink water throughout the day.
If you run a very long distance, isotonic drink enough (eg, Gatorade).
On the longer races eat something every hour - whether you want to eat or not.
During long races, you do not want to carry water, put some cash in the pocket or wallet in the running. Run so that your way was a store that you can use as a pit stop for a drink or refreshment.
Avoid hot and spicy foods before running and the night before a long run.
The most crucial time for eating and drinking in order to help the recovery of the body - it's an hour right after your run.
INJURY PREVENTION
Use petroleum jelly or special ointments rubbing in places. They will help prevent blisters and irritation (guys, do not forget the nipples).
Do not increase your mileage by more than 10 percent a week.
Guys: use patches before the long race. Seriously, your nipples will thank you after this in the shower.
Keep a record of your mileage for your feet and shoes. Too much of a burden for them can lead to injury.
If you are prone to pain in the ankle and pain in the ankle, then start to run on the soft surface of the workout, and leave the asphalt for race day.
Do not participate in two consecutive races severe.
Cool the pain immediately.
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
Reduce their workouts at least 30-50 percent and 5 every 4 weeks to recover.
When running on the road, do not forget bug spray.
Neosporin (or another antibiotic cream) is perfect for mashed skin (if you have not used BodyGlide!).
Make sure you cut your nails short so they do not dig into the shoes!
Spread a little BodyGlide between your toes during long runs.
Be careful when running in places where you will be constantly running on an inclined plane. It's hard for hips and knees.
You should not warm up before running. It is better to warm up by walking or jogging slowly for several minutes.
Not cool for more than 20 minutes at a time.
Do not use the hot tub after the race. This will increase the inflammation and will prevent healing.
The ice cubes are ideal for cooling pain. A thin towel wrapped around them, make cooling more comfortable.
TIPS FOR runnings
Day of the race - it's not the day to try new shoes, eat new foods, or wear brand new clothes.
Do not try to run a marathon as your first race.
At the races that are longer than 5 km, start to run slower than usual.
If you save your energy during the first half of the race, then you can confidently complete the race.
When you take a drinking glass on the food item, hold it carefully, so that you can drink out of it on the go.
Plastic trash at the race - it's a very fashionable cheap disposable raincoat.
SAFETY
Watch out for cyclists, who are approaching you from behind, and keep to the right. Be especially careful when running with music.
Run against the direction of traffic.
Never assume that the car sees you.
Stay away from the horses on the road and walk until they close.
Always carry a license, who knows what.
TIPS ON SHOES
Try on shoes in the afternoon when your feet are larger.
Tie a double knot the laces on your shoes so that they are not loosened during the run.
Buy yourself a special running shoes in the running this pro shops, because running in conventional running shoes will ruin your feet and legs.
Evaluate the appropriate type of running shoe.
TIPS ABOUT TRAINING
Saying the immortal words of Walt Stack, a famous old runner on the course: "Start slow and finish ... slowly."
At first, stick to short and slow running to avoid injury and fatigue, and so you do not cast, run.
If you are too hard to breathe, then slow down or go up as long as the back gets better.
Choose the path runs close to home: it will be easier and you will be more likely to stick to this path.
Find a training plan for a newcomer to his first race.
Set realistic short-term and long-term goals.
Keep a training diary.
Soreness in the muscles within one to two days after jogging is the norm (delayed onset of muscle fatigue).
The amount of money spent on gadgets, training plans, or for some special food is no substitute minutes, hours, days and weeks on the road.
There is no shame to just walk.
Subscribe to the magazine about running or buy a couple of books about running.
Four laps around the local school stadium equal to one mile.
Lift weight.
It's okay to give a breather in the form of walking (run 1 minute, walk 1 minute, then woo 10 minutes of running and 1 minute walking, etc.)
Do your jogging routes varied. This will prevent boredom, and will not allow your body to adjust.
Work on the speed should not be too difficult. Try to run quickly to a point, and then jog to the next.
Make your way through the difficult moments, concentrating on the sounds of breathing and stamping of feet.
Perform speed work after you will address endurance.
Practice hard running in the second half of your run.
Practice abdominal breathing to get rid of cramps or colic.
If you can not find the time to run, grab your gear for a run to work.
Run on the road, if possible. It will be easier for your body and you will love it.
Plan on staying in his schedule. Rest is also an important element of the exercises in your fitness plan.
Farewell itself. Over-ambitious goals usually lead to frustration and abandonment of the plan. If you miss a goal or milestone, then release the guilt and focus on the next opportunity to achieve it.
Mix your training plan. Make sure your training plan is not too focused on one element. No matter what level you're a runner, your training plan should include four essential elements: endurance, speed, rest and cross-training.
TIPS ON WEATHER
Dress as if it was now up to 10 degrees warmer than the thermometer shows.
Apply sunscreen and wear a hat when the sun is shining. Even in the winter.
Run in the early morning or late afternoon to avoid the heat of the day.
Pick spikes for shoes in case of running in slippery conditions.
Winter dress coats (Coolmax or other appropriate clothing) and wear a bandage on top of a running cap to cover his ears.
For cold climates buy special socks to wear in 40 degrees Celsius or less (usually sold in sport / ski shops).
To cool down during the hot weather, soak a bandana in cold water, wring it out a little and wrap around the neck.
In hot weather, fill your water bottle in half, place it at an angle in the fridge and before going out for a jog, fill it with a little water.

Some practical tips on how to properly run

To get pleasure from running in the first place important the correct running technique. For its production it is best to talk with the pros, but even better with not one, but several, to summarize their experience and develop their individual running technique.
Several of the recommendations how to run:
Proper footwear
To jog was as comfortable and without ill effects, it is necessary to run a special branded running shoes with thick soles, and, then really do not advise to save. Of firms can advise Asics, Mizuno, Adidas. Being guided by the fact that at regular jogging, especially on asphalt, running shoes need to be replaced every six months - a year, they just slowly tramp.
Proper clothing
In fact, is not so important what clothes to run, I can only say from experience that in a special sportswear running yet comfortable, and it takes away the sweat and the body breathe and does not restrict movement, and nothing more is not loose. Here the choice is very wide, see for yourself.
Proper technique
Here it is better to look for additional similar video. I will just say that you need to run lowering his foot on the ground than on the heel and the toe gently, ie need to run on toes and heels are not kicking and less load on the knees and spine.
Bracing
Before jogging useful to pull your leg muscles. But pay attention, stretching should be done very slowly, as we were taught in school jerk movements. Slowly stretch ourselves by doing one muscle group exercise for at least 20 seconds, but it is better than 1 minute, breathe in the nose and slowly exhale mouth. Needless doing the pulling movement on the exhale, inhale to make a break.
Warm up and Cool Down
I do a 5 minute warm up and a 5 minute cool-down. That is starting to jog at a very easy pace of 10-20% of the maximum load and finish at the same pace. This allows you to warm up your muscles first, gradually give the load, and at the end gradually reduce the load and restore normal breathing.
While jogging
Then let each one for itself defines itself. Despite what my rhythm of life, at the moment I have enough 10 to 30 minutes of running in an intensive pace (60-80% of the target heart rate zone (TSZP)). The target heart rate zone is defined as follows: from 220 subtract your age (in years, for example in the 40-year-old man TSZP will be 180 beats per minute).
Breath
For me, everything is just that I breathe only through the nose, deeply. An additional plus nose breathing - in the winter less likely to catch a cold throat.
Run alone
I used to run one, because there is no temptation to talk - talk knocked the breath, and do not have to adjust to the pace of partner.
In the end, my formula runs as follows:
proper equipment, proper technique, stretching, warming up and cooling down, running at 60-80% of TSZP for 10-30 minutes, breathing, nose and jogging alone.
And I wish you, dear reader, to withdraw his formula right jogging and share it in the comments.

10 reasons to exercise

Many people want to devote time regularly to sports, but do not always find time for it, or incentive. Perhaps the following reasons you will drive?
You will become more confident
Have you ever seen the insecure athlete? People in sports are not only a beautiful and healthy body, but also the strength of will and character of the winner. After all, every day they defeated themselves, their laziness, their weaknesses, their excuses. They set goals and reach them. Having started to play sports, you can also become a more confident, your self-esteem will grow in proportion to the efforts that you put your body to perfection.
You will be full of energy and enthusiasm
The more you move, the more energy you get in return. It sounds paradoxical, and it seems incredible, but look at successful people. It seems that in their day is not 24 hours, but at least 48, because they manage to do so much in one day! So suffice to invent excuses for lack of time, fatigue or excessive employment, if you have time on social networks and talk with colleagues, so you have time for sports. And already through sports and well-being you will learn how to be more productive and have time to do more in less time.
You will improve your health
Health is given to you only once and for a lifetime. Maintain it much easier and cheaper than to restore or to be treated for all sorts of ills and ailments. Begin to play sports is never too late. And for inspiration, I advise you to read the book "The Age of Happiness", there you will find a lot of interensnyh stories and examples of life when older people started to play sports or hobbies, and it made them happy.
You know the natural processes of development
The man in the long run is not so far removed from their ancestors obezyanistyh, especially if we talk about the physical side of it. And one of the most ancient rules of life is a simple law - if you do not move up the hill, then you roll it down with, no middle ground. "What we do for you?" - You ask and I will answer: "If you do not exercise, your body, and after him the whole body, including the brain, will degrade." This process will be slow but steady. And if you remember another key postulate of "the strongest wins" ... I think the comments would be superfluous.
You will not face depression
Numerous studies have shown that people who participate in sports, regardless of age, does not suffer from depression. Training on a regular basis significantly improve mood, energy level, eliminate fatigue.
Since you will have to take an example
Physically active parents are a good example for their children. According to statistics, children whose parents are involved in sports also eventually begin to lead an active life.
Your weight and body will normally
Physical training helps maintain normal weight. Even moderate load speeds up the metabolism. Scientists have proven that exercise can even eliminate genetic predisposition to obesity.
It normalizes your sleep
If you work out during the day, then it would be better to sleep at night. A lack of sleep leads to excess weight and pleats at the waist.
Increase efficiency
Physical activity also improves performance. Plus, there's the fact that people who exercise regularly, at least go to the hospital.
You will extend your life
Elderly physical activity can add years of active and healthy life. Sport activities are able to prevent the onset of diseases such as Alzheimer's disease.

5 errors in the swing press

 After reviewing another film in which the hero everywhere shows its relief and a flat stomach, it is natural to want the viewer to become like idol. The most important thing - it's the first step, but you need to step very carefully so as not to harm their health, and after the first exercise will not throw this sound idea on the back burner. Consider the basic errors by which the dreams of the beautiful and the press can remain dreams.
Regular transfer of training for tomorrow
As they say in the famous advertising slogan: "Just do it", right here, right now, do a couple of exercises for the press. As a last resort, put this point clearly to a fixed date, and after exercise, pamper yourself a little - just a little something pleasant, otherwise apply strict penalties. The first step is done, move on to the next error.
At the first training session I'm a hero, and then ...
Lay out on the first practice session at the maximum, to press "burned." It is not necessary to do so, perform optimally 2-3 exercises of 70-80% of its strength. This will not lead to an increase in muscle, but before the next training session, they will not be hurt badly.
No regular exercise
Be sure to engage in a day, gradually increasing the load. For beginners, it is worthwhile paying attention to regular exercise. At least one approach and let manages to do 2-3 repetitions, but certainly a day to develop the habit!
Improper technique exercises
Do not make jerky, jerk movements. So close to the injury. The correctness of the exercises - it's half the battle. Repetition should be done quietly, with a uniform load on the department worked through the press, as in the positive phase and a negative.
Excessive load on the neck
As a rule, the Cubs during the exercise draw hands head, chin touching his chest. This is very bad for the neck and cause serious pain. During the exercise, do not pull your hands head, but only slightly, hold it with your fingertips, the distance between the chin and chest should not be less than your palm.
Now, knowing the right principles of exercise on the development of abdominal, left to take the first step. Right here and right now!
Also, I recommend reading a book by Kurt Brungardta "Perfect Press," or watch video course Basil Ulyanov "Supertel for 1 hour per day."