Top 10 Fitness Equipment 2019

Top 10 Fitness Equipment:


For me, the exact definition of training is the smallest unit of sport planning of all annual planning or rather, what to do on a daily basis.

There are numerous theories on how to plan a good training, from my point of view all are valid but each one will adapt to the way of working of each coach or to the characteristics of the team, being possibly valid any of the rest.

I really like the way of working through progressive training especially with the lower categories.

This is based on the graduation of the exercises according to their complexity, from least to greatest difficulty, giving space between them so that the players assimilate the foundation of the exercise and can master it to apply it in later exercises, especially in their style of play. It seems that today you can play sports. If you have everything you need, you have everything you need, armed with our lists. It is a commonly forgotten aspect in the daily training of our teams, perhaps more for lack of time in planning than to ignore its importance. It is about specific training or improvement.

Handball is a sport full of resources, with very specific positions to which players must adapt and with a great variety of tactical technical resources to be developed. Perhaps the most outstanding element in this sense is that of the goalkeeper, whose work is anticipated, already in advance, more specific.

But we must bear in mind that each position requires a specific technique and tactics, although it is true that in all of them there is also a common denominator, a pattern that repeats itself.

It is of vital importance to allocate time n our sessions to individual work. Always backed with decision making and intentionality, indispensable elements in player training, it is necessary to work specifically on individual improvement with aspects that in more global training situations, we can not work. In this design the exercises of the main part are structured from less to more complex in its double slope of attack and defense, following the following order:

1. Individual technique exercises (boat, pass, shot, motor, etc.)

2. Collective technique exercises.


3. Tactical exercises of superiority / numerical inferiority.


4. Group and later collective tactical exercises.


5. Collective strategy exercises.


6. Final match situations (greater demand for cognitive and/or physical fatigue).


7. Special situations.


1. Sports bra

If the theater begins with a hanger, then any training for the girl should begin with the correct sconce. No, even your most comfortable bra will not work: for the hall, you need special underwear that will support your chest, reduce the load on your spine and will not cause discomfort during active movements. Choose a perfect option, depending on the type of fitness will help a consultant in a sportswear store.

2. Sneakers

You should not go to the gym in sneakers, in which you walk in the summer. And even more, so do not run their first couple of kilometers in them. Remember those correct sneakers for fitness should be stable, lightweight, breathable, have a flexible sole, adapted for a variety of movements. Be sure to try them on before you buy and make a few basic movements – squats, twists, push-offs – so you will be convinced that they tightly fit the lift and ankle, which reduces the risk of dislocation.

3. Mike

Why do we recommend a shirt without sleeves, and not a t-shirt? First, both you and the trainer will see how the shoulder joint works. The second point is that nothing will restrain your movements. Thirdly, in a T-shirt you will be better to keep your back: the straps contribute to the correct posture. And pay attention to the tech fabric type DriFIT, which will take away moisture.

4. Leggings

“I always advise beginners not to buy shorts, but tight-fitting leggings, for example, Nike Sculpt Tight,” advises Nikita Serdyuk, a specialist in innovative technologies at Nike. “They have the effect of compression, thereby preventing varicose veins, support muscles and help avoid injuries and conduct training with maximum efficiency.” Pay attention to how Lily is dressed: just super!

5. Sports water bottle

During the classes, you need to drink water so that the body does not suffer from a lack of moisture. From sports bottles it is convenient to drink water literally on the run, you do not have to waste time unscrewing and screwing the cap on. They are made of a special plastic that will last you for a very long time, which means that you will make your little contribution to the care of the environment.

6. Scrunchy

To work with comfort, the hair is better to collect. Long – in a braid or a tail, short – under a sports elastic band on the head. Choose cute elastic bands: they do not damage the hair, they are easy to take off, and they look stylish!

7. Phone Holder

A mobile phone can not only distract you from training but also help you with it. So, free applications Nike Running and Nike Training Club will help to build a training program no worse than a personal trainer, will remind you of training and help you track progress. Special holders that securely attach the phone on your hand, just make your mobile your faithful ally in training.

8. Travel cosmetics kit

After training and shower, the skin should be moistened. In order not to carry large amounts of creams with you, purchase the so-called travel kit: a set of cosmetics in miniature. And if you do not have time to wash and dry your hair, dry shampoo will definitely save you in a spray or powder.

9. Good antiperspirant

Pay attention to the sports line of popular brands or deodorants marked “super resistant”, “48 hours” or “anti-stress.” They cope better with perspiration and the appearance of an unpleasant odor.

10. Gloves

The skin of the palms of dumbbells, barbells, and handles of simulators coarsen. To protect her, wear special gloves without fingers: comfortable and convenient!

And the main thing: keep a positive attitude, even if at first your success is not impressive. Angry trolls should not stop you from reaching your goal! Take the example of Lily and Margo: no matter what, they do not lose heart! A new episode is already on the air, turn on soon!

“Do 30-minute cardio (dancing, jogging, aerobics) and a 30-minute muscle load (gravity and stretching). Do this six days a week for the rest of your life. ”

Be careful with weights in the gym. This school was very loud than a ballet dancer. It’s as if someone has wrapped me in a sealant: my neck has become really short. ”

Multiple repetitions of exercises contribute to weight loss. “For me, fitness is a lot of repetition and a little exercise. I mean 60 repetitions with 10 different exercises. ”

Take dance. “If you want a dancer’s body, dance. Dance aerobics – this is my favorite cardio. “

You do not look like Madonna. “The reason my celebrity clients have to train is higher than two hours a day.” In order to get a result and save it, it’s like professional preparation for an athlete – it should work harder. ”

Tracy recommends not thinking about what is. “I do not worship dairy products and do not like processed foods. Every day I have parsley, cabbage, ginger, and apple. I am also a squirrel, I love to fish and chicken. I drink wine very rarely. Alcohol slows down the metabolism for a few days after you have drunk. ”



Healthy Vegetables | Count The 10 Healthy Vegetables On The Planet

Count The 10 Healthy Vegetables On The Planet:
 
The most healthy food is known as a vegetable. Most vegetables are low in calories and rich in vitamins, minerals and vegetable fibres. However, it stands out among some vegetables and various vegetables. This article describes the ten healthiest vegetables and why they appear in your diet.
 
1)Spinach
 
This green leafy vegetable is one of the healthiest vegetables on the chart, thanks to its impressive nutrients.
 
1. A cup (30 grams) of raw spinach can provide 56% of your daily vitamins, plus the vitamin K needs you need every day – all of which require only 7 calories.
 
2. Spinach also contains a lot of antioxidants, which can help reduce the risk of chronic diseases.
 
3. A study found that dark green leafy vegetables like spinach contain large amounts of beta carotene and lutein, both of which reduce the risk of cancer.
 
4. In addition, a 2015 study found that spinach consumption may be good for heart health because it lowers blood pressure.
 
Summary: Spinach is rich in antioxidants, which can reduce the risk of chronic diseases, because it can reduce risk factors such as high blood pressure.
 
2)Carrot
Carrots are rich in vitamin A, and a cup (128 grams) of carrot juice a day has reached 428% of the daily intake of vitamin A recommended by experts.
1. They contain beta-carotene, an antioxidant that gives the carrots a bright orange color and helps prevent cancer.
 
2. In fact, one study showed that eating a carrot a week reduced participants’ risk of prostate cancer by more than 5%.
 
3. Another study showed that eating carrots can reduce the risk of lung cancer in smokers. People who do not eat carrots are three times more likely to develop lung cancer than those who eat carrots at least once a week.
 
4, carrots are also rich in vitamin C, vitamin K and potassium, to supplement the trace elements needed by the body.
 
Summary: Carotene has a particularly high content of carotene, which can be converted to vitamin A. Their high antioxidant content may help reduce the risk of lung cancer and prostate cancer.
 
3)Broccoli
Broccoli belongs to the cruciferous vegetable, which is rich in a compound containing a sulfur compound, known as sulphogluconate, and a by-product of sulphur sulphur (8).
(1) Sulfophane is an important finding that has been shown to protect cancer.
 
In an animal study, sulforaphane reduced the number and number of breast cancer cells and also blocked tumor growth in mice with breast cancer cells.
 
(2) Eating broccoli helps prevent other types of chronic diseases.
 
An animal study in 2016 found that eating broccoli sprouts protects the heart from disease by reducing oxidative stress levels by up to 10%, thereby protecting the heart from disease-induced oxidative stress.
 
(3) In addition to preventing diseases, broccoli is also rich in nutrients.
 
A cup (91 grams) of broccoli juice provides 116% of the daily vitamin K required, 135% of the daily vitamin C required, and a large amount of folic acid, manganese and potassium.
 
4)Garlic
 
Eating garlic game
 
Garlic has a long history as a medicinal plant, and its roots can be traced back to ancient China and ancient Egypt.
The main ingredient of garlic is allicin, a plant compound that provides various health benefits of garlic.
 
(1) Several studies have shown that garlic can regulate blood sugar and promote heart health.
 
1. In an animal study, rats with diabetes were given garlic oil or diallyl trisulfide, a component of garlic. Both types of garlic lower blood sugar and improve insulin sensitivity.
 
2. Another study fed garlic to people who participated and who did not have heart disease. The results showed that garlic can lower cholesterol, triglycerides and LDL cholesterol in the blood, while increasing the high-density lipoprotein cholesterol in both groups.
 
Summary: Studies have shown that garlic may help lower triglyceride levels in the blood. Some studies have also found that although more research is needed, it may lower blood sugar levels and may have an anti-cancer effect.
 
5)Brussels sprouts (Brussels sprouts)
Like broccoli, Brussels sprouts is a member of the cruciferous vegetable and contains the same plant compounds that promote health.
(1) Brussels sprouts also contain an antioxidant which is particularly effective in preventing cell damage.
 
An animal study found that kaempferol protects animals against free radicals, which cause oxidative damage to cells and can lead to chronic diseases.
 
(2) The consumption of Brussels sprouts also helps to enhance the detoxification function.
 
One study showed that eating brussels blue caused some 15-30% increase in specific enzymes that control detoxification, which could reduce the risk of colorectal cancer.
 
(3) In addition, the nutritional content of Brussels sprouts is very high.
 
Each serving contains a lot of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.
 
Summary: Brussels sprouts contain an antioxidant called kaempferol (behenylphenol), which prevents oxidative damage to cells and prevents chronic diseases. They may also help to enhance the body’s detoxification function.
 
6)Kale
The ocean of kale
 
Like other green leafy vegetables, cabbage is known for its health-promoting qualities, including its nutrient density and antioxidant properties.
 
A cup (67 grams) of raw cabbage juice is rich in vitamins B, potassium, calcium and copper to meet your daily requirements for vitamins A, C and K.
 
(1) Because it contains a large amount of antioxidants, cabbage is also good for heart health.
 
1. In a 2015 study, 32 men with high cholesterol consumed 150 ml of cabbage juice daily for 12 weeks. By the end of the study, high-density lipoprotein cholesterol increased by 27%, low-density lipoprotein cholesterol decreased by 10%, and antioxidant activity increased by 10%.
 
2. Another study showed that drinking cabbage juice can lower blood pressure and help lower blood cholesterol and blood sugar.

Cabbage is rich in vitamins A, C and K and antioxidants. Studies have shown that while increasing high-density lipoprotein cholesterol, drinking cabbage juice can lower blood pressure and low-density lipoprotein cholesterol.

7)Peas
Peas are considered to be starchy vegetables. This means that they consume more carbohydrates and calories than starch-free vegetables and can affect blood sugar levels when consumed in large quantities.
 
(1) However, green peas are very nutritious.
 
1. A cup (160 g) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamine, niacin and folic acid.
 
2, because they are rich in fiber, peas can enhance the beneficial bacteria in the intestines, promote intestinal peristalsis, and thus support digestive health.
 
(2) In addition, pea is rich in saponin, a plant compound known for its anti-cancer effect.
 
Studies have shown that saponin can fight cancer by reducing tumor growth and inducing cell death.
 
Summary: Green peas contain a lot of fiber that helps maintain the health of the digestive system. They also contain a plant compound called saponin that has an anti-cancer effect.
 
8)Swiss beets
Rainbow color
 
Swiss sugar beet has a low calorie content but is high in many essential vitamins and minerals.
 
A cup (36 grams) of beet juice contains only 7 calories, 1 gram of fiber, 1 gram of protein and a lot of vitamins A, C and K, manganese and magnesium.
 
(1) Swiss sugar beets are known for their unique ability to prevent diabetes.
 
1. In an animal study, the study found that by lowering blood sugar levels and preventing cell damage (29), Chald’s extract can reverse the effects of diabetes.
 
2. Other animal studies have shown that the antioxidant composition of sugar beet extract protects the liver and kidneys from the negative effects of diabetes (30, 31).
 
Summary: Some animal studies have shown that Swiss sugar beets can prevent the negative effects of diabetes and may lower blood sugar levels.
 
9)Ginger
Ginger harvest
 
Ginger root is a major ingredient, from vegetables to desserts.
 
(1) Historically, ginger has also been used as a natural medicine for the treatment of motion sickness.
 
Several studies have confirmed the beneficial effects of ginger on nausea. In a review of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared with placebo.
 
(2) Ginger also contains effective anti-inflammatory properties that can help treat inflammation-related diseases such as arthritis, lupus or gout.
 
In one study, patients with osteoarthritis received a concentrated ginger extract to relieve knee pain and alleviate other symptoms.
 
(3) Further research indicates that ginger is also helpful in treating diabetes.
 
A 2015 study investigated the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in lowering blood sugar levels.
 
Summary: Studies have shown that ginger can reduce nausea and reduce inflammation. Ginger supplements can also help lower blood sugar.
 
10)Asparagus
Behind them are asparagus
 
This spring vegetable is rich in vitamins and minerals, making it an excellent complement to any diet.
 
As long as half a cup (90 grams) of asparagus can provide one-third of the folic acid you need every day.
 
This amount also provides a large amount of selenium, vitamin K, vitamin b1 and riboflavin.
 
Getting enough folic acid from sources such as asparagus can prevent disease and prevent neural tube birth defects during pregnancy.
 
Some tube studies have also shown that asparagus can benefit the liver by supporting its metabolic function and protecting the liver from toxicity.
 
Summary: Asparagus has a particularly high folic acid content, which may help prevent neural tube birth defects. Tube studies have also found that asparagus can support liver function and reduce toxicity.