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Muscles are built from protein fibers; fibers of finite chains as a muscle strive normal wounded in tiny fibrils that gives us the pain of needles. This is nothing dangerous or bad, is simply that the muscle is then repaired and reinforced to withstand the weight next time. So I do not usually because soreness exercise frequently or if you do go to the gym and always lift the same weight.

My first recommendation is to exercise and SI SI try to raise the weight and effort to get results, but do so calmly to strengthen muscles gradually. And while stretching do not remove the laces are very important to keep the body flexible and prevent injuries.

My second recommendation is to eat well to give the necessary nutrition your body to endure not just physical exercise but also life in general. And just as important as diet and physical activity is rest to regain strength.

1. Straight-leg upside down

Lie down with your legs bent and arms outstretched to lean your forehead on your hands. Lift one leg with a slow, controlled movement. Be sure to keep it extended, foot flexed and the knee slightly bent until you feel the strain on the muscles of the buttocks. Return to starting position.

Complete a set of 12 repetitions and do it with the other leg.

2. Lift pelvis

Lie on your back with knees bent and soles of the feet flat on the floor.

Place your arms at your sides, palms down. Lift your pelvis towards the ceiling squeezing the buttocks to straighten the back.

Perform 12 repetitions.

3. Junction with the knee bent

Put on four points with a straight back and lift one leg up until it is parallel to the floor. The foot is in flex. Keep the leg elevated at an angle of 90 °, lift and carry it back across the calf of the leg support. Squeeze pumps and put the abdomen.

Do 12 repetitions and switch legs.

4. Lateral raise on the floor

Lie on your side with legs together. Rest your head on one arm and equilibrates with the other. Keep up with the leg turned inwards (the two toes pointing downwards) and foot flex. Raise the same leg with a controlled movement to a distance of between 25 and 30 inches off the floor without moving the torso. Return to original position after making 12 times the movement. Switch legs.

5. Media scissors inward

Follow her side. Fold the top leg and place it before the other, so that the soles of the feet are flat on the floor and the bottom leg is extended, with the knee slightly bent and foot flexed. Lift the bottom leg as possible without moving the rest of the body. Return to starting position without touching the floor.

Complete a series of 12 and switch legs.

6. Scissors

Lying on her back with her head on the floor, place the palms of your hands under the buttocks or parallel to the trunk. Raise both legs with knees bent a millimeter to take a position perpendicular to the floor. You have your feet slightly bent with fingers pointing out. Separate the legs all you can with a slow and controlled.

to achieve a decent back presumed, not only need to give beauty treatments is also critical that we exercise. Here are two specific exercises for her.

* Get a broomstick. Sit sideways on a chair, take the stick with both hands and raise your arms above your head (arching back a bit so you can stretch as much as possible), hold that position for a few seconds and then lowered to the height of your chest. Repeat 10 times.

* Standing, hold the broom handles with both hands (your arms should be straight and side). Then lower your torso until you are at an angle of 90 °, do not bend your knees and contract your stomach, while you flex your arms. Hold three seconds and return to original position. Make it eight times.

abdominal
Many women look like, with the passage of time, her belly, before concave, convex curve becomes even without winning a single gram of weight.

The reason lies in the gradual relaxation of the abdominal muscles. These are two large muscles, like two tires tense run in parallel from the lower chest to the pubis.

With pregnancy, weight changes and / or lack of exercise, these muscles become weak and relaxed, opening sideways, causing the abdominal cavity organs, before content for them, open pass out and causing the bulge so characteristic.

Hence the importance of abdominal toning exercises on a regular and constant, as these muscles act as the best natural corset, contributing to a good posture and a flatter stomach. But you know how to get the most out of the series of crunches? Takes note of our advice.

* It is important to ensure that abdominal exercises are performed correctly to avoid damage to the back or the neck. The first few times, it is good to have the guidance and experience of a monitor, you teach them properly.

* Concentrate on each exercise, feeling the muscle in each movement. It is preferable to perfect that twenty ten repetitions at half.

* As you gain tone, the number of repetitions and then progress the difficulty of the exercises.

* Do not focus only on the rectus abdominis, obliques and lats do not forget, that are also part of this “strip” natural trunk.

* Need to finish the series tired, because only then will tone the muscle. Instead of making a greater number of repetitions, increasing the difficulty of the exercise. It’s faster, entertaining and, above all, effective.

* The muscle tone should be done every two days for the muscle to relax, recover and grow.

* Do not skip the stretches ever. It is important to do at the end of the exercises, when the muscle is warm, and hold each position for twenty seconds without bouncing.

There’s still time to get in shape your legs and buttocks look good because the year is not finished yet.

So here are two exercises for you to do this daily routine that will take no more than 15 minutes.

Now if this routine is complemented with 30 minutes of aerobic exercise (zumba, spinning, running, etc..) Three times a week, will accelerate the toning of your legs. Take forward and see results quickly!

As always, before starting any exercise routine a little warm up and stretch your muscles to prevent injury.

Exercise 1

Benefit: Tone buttocks and thighs.

* Kneel, bend down and rested his forearms on the floor, placing your head between your hands.
Inhale and up (as much as possible) the right leg, keeping it in flex (do not stretch the tips) and as if he had the leg to the ceiling.
Exhale when lowering the leg and take it to your chest.
* Do 20 repetitions with each leg.
Benefit: Strengthens the lower thigh.

* Lie on your right side, recharge your head on the right hand.
* Place your left foot in front of you at the height of the right knee and ankle support.
* Now lift your right leg as high as you can and hold the position for three seconds.
* Put it down slowly for a count of two.
* Repeat the exercise 15 to 20 times with each leg.

Knowing what you’re doing your heart rate training, is essential to channel your efforts toward a specific goal. Heart rate monitor is one of the key points in any training, allowing us to help you achieve your goals.

According to your profile, you must have a strength routine and other cardiovascular both have the intensity you need to perform optimally in an exercise. No matter what your goal, look for an adaptation and progression of your training, so at some point you work with different intensities.

There are 3 ranges of heart rate.

Health (50 to 65%)

• Active aerobically

• Increases muscle capillarization

• cardiovascular and respiratory stimulation

• Effective in the process of cellular restoration

• Reduces blood pressure

Picture (65 to 79%)

• Reduce the percentage of fat

• Increased cardiac output, mobilization and utilization of fats

• Improves lung capacity

• Increased lactate tolerance, a compound that is a result of physical activity

High efficiency (80-93%)

• Increases the maximum oxygen consumption

• Increase aerobic power and efficiency of transport and diffusion of oxygen

• Improved ability to work in lactate steady state speed at intense levels.

How to calculate your heart rate?

1. Calculate your resting pulse, do sit and relax. Put your index and middle fingers in the neck for a minute and count your heartbeat.

2. Determines what percentage of heart rate you want to work. Make a reservation in accordance with your health goals, image, or high performance.

3. A 220, subtract your age and your resting heart rate. Multiply that figure by the percentage inthe heart rate you want to work.

4. Throw in your resting heart rate. The result is the frequency at which you must train to achieve your goals.

Want a flat stomach look?. We teach you exercises that you will achieve your goal of a flat stomach look.

* Lying down with your lower back pressed to the floor and shoulders slightly off the ground. Your legs should be fully extended and together. Start by lifting both legs five inches off the floor.

* No separate your legs, take them to your chest with a slow, controlled movement. Your abdomen should be contracted throughout the movement and you feel that is the lower abdomen that is working. Do not arch your back when lifting or lower legs. When you do this last, try not to touch the floor.

* Lying on your back with your hands behind your head as shown in the picture. Raise your legs to cross your ankles. During the exercise, imagine you are pulling your stomach in and your back pressed to the floor.

* Lift your hips and your upper body at the same time (imagine you’re trying to get your ribs touching the bones of the hip). The lower back should be raised only a few inches off the floor. Do the exercise slowly, exhaling as you go up and inhaling as you go down.

However good it is an activity, if only one practice, there comes a time when your body adapts to this type of effort and get no progress or results. The ideal is to combine different types of classes to meet your goals in less time.

Choose a class from each group per week and be amazed by the changes you can make.

1. CARDIOVASCULAR TRAINING

They are focused on aerobic work and are ideal for controlling your weight. They help to develop coordination and control of your body. They are very fun and lively.

• Benefits: Strengthens the heart muscles, improve circulation and increase endurance. They also increase our ability to use carbohydrates and spend our fat stores.

• Choose your favorite: Cycle, salsa, belly dance, hip hop, dance, Latin rhythms, and strippexercise step.

2. FORCE

They consist of different routines for all muscle groups. Develop strength, endurance and balance. Depending on the class, you can use different equipment to increase the level of resistance for each exercise.

• Advantages: Thanks to strengthen all the muscles, improves posture. Excellent for increasing the concentration, coordination and muscle mass.

• Choose your favorite: Body Bar, abdomen and buttocks, Stability ball, bosu, medicine ball and perfect body.

3. MIND AND BODY

Breathing is the key to this type of class. Help increase the ability to be active and calm. His various exercises are ideal for correcting poor posture and increase flexibility and strength. In addition, you release stress.

• Advantages: reduce stress, depression and anxiety, increased sense of well being and improve your mood, concentration, coordination and quality of sleep.

• Choose your favorite: Pilates, yoga, tai chi, meditation and flex

4. INTEGRAL ENTRENAMIENT

They consist of specific exercises for different muscle groups using low resistance and high repetitions. Rest periods are short, which helps gain muscle strength and maintain its size or grow slightly.

• Benefits: The combination of aerobic exercise with strength, is most effective in reducing abdominal fat. Moreover, the continuity and repetition increase calorie intake, which will achieve a more defined and toned muscle.