Zásady cvičení. Na co dbát, co naopak nedělat

Zásady cvičení. Na co dbát, co naopak nedělat

Aerobní pohyb i domácí cvičení mají společné zásady, jimiž byste se měli vždy řídit. Jde především o dodržování pitného režimu či důraz na rozcvičku i strečink.

 

Nepodceňujte ale ani svou bezpečnost při aerobní aktivitě v přírodě či ulicích města. Následující body shrnují to podstatné, v praxi je ověřila řada lidí před vámi. Nepodceňujte žádný z nich, i když vám sám o sobě nemusí připadat důležitý.

Měli byste...

  • jíst nejpozději hodinu před cvičením

  • zajistit dostatek tekutin, nejlépe pramenitou vodu

  • pouštět si hudbu jako motivaci, náladovku, která vás správně nabudí

  • rozcvičit se před cvičením, rozehřát svaly

  • maximálně dodržovat instrukce u jednotlivých cviků, řídit se fotografiemi

  • cviky provádět volně, tahem a s výdrží, nikoliv švihem

  • začít zvolna, nepřeceňovat své síly, nepřepínat se

  • myslet na svou bezpečnost při venkovních aktivitách, oblékat si oděv s reflexními prvky, vyhýbat se neosvětleným místům, brát si telefon pro případ zranění či jiné nepříjemnosti

  • zakončit každé cvičení či aerobní aktivitu strečinkem, protažení svalů napomůže regeneraci po zátěži

  • přemýšlet o cvičení jako o zábavě a vytvořit si pravidelný režim

  • zapisovat si své aktivity, abyste o nich měli dlouhodobý přehled

  • jednou za měsíc se změřit a otestovat, zjistit pokrok

  • přidat více přirozeného pohybu v běžném životě (použít schody místo výtahu, dojít si o zastávku dál na autobus či tramvaj, či naopak dříve vystoupit apod.)

Neměli byste...

  • cvičit s prázdným žaludkem
  • cvičit, pokud se necítíte ve formě, je vám špatně

  • cvičit, jestliže vás cokoliv bolí

  • pohybovat se mimo aerobní zónu, tedy mezi 55 až 70 procenty maximální tepové frekvence, nad touto hranicí již nepálíte tuky, ale cukry, a nehubnete

  • ztrácet chuť cvičit a vůli, pokud jednou vynecháte, zařaďte cvičení hned na následující den

    Autor: Martin Kavka, Metro Zdravý pohyb
Jméno: Heslo:

Související stránky

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1–6 z 6
autor:Jessica (197.210.*.*) 7. 6. 2017 10:44 | link
nadpis:slimcolvin@gmail.comodpovědět
After being in relationship with Wilson for seven years,he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to someone online and she suggested that I should contact a spell caster that could help me cast a spell to bring him back but I am the type that don't believed in spell, I had no choice than to try it, I meant a spell caster called Dr Zuma zuk and I email him, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened, that he wanted me to return to him, that he loves me so much. I was so happy and went to him, that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem and who is different from all the fake ones out there. Anybody could need the help of the spell caster, his email: spiritualherbalisthealing@gmail.com or call him +2349055637784 you can email him if you need his assistance in your relationship or anything. CONTACT HIM NOW FOR SOLUTION TO ALL YOUR PROBLEMS
autor:James Larry (197.211.*.*) 11. 4. 2018 15:58 | link
nadpis:The breakthrough came when som...odpovědět
The breakthrough came when someone introduced me to this wonderful, great spell caster who eventually helped me out... I have never been a fan of things like this but just decided to try reluctantly cause I was desperate and left with no choice... He did special prayers and used roots and herbs... Within 2 days she called me and was sorry for all the emotional trauma she had cost me, she moved back to the house and we continue to live happily. what a wonderful miracle dr. AKHERE did for me and my family. I have introduced him to a lot of couples with problems across the world and they have had good news... I strongly believe someone out there need his help

email:akheretemple@gmail.com


or
call/whatsapp:+2349057261346
autor:lisaowen (129.56.*.*) 12. 5. 2018 00:51 | link
nadpis:owenlisa870@gmail.comodpovědět
My name is LISA and is from the United States. I want to use this opportunity to thank my great Agadaga who really made my life a nice day. This wonderful man Dr Agadaga took my wonderful husband back to me, I had two wonderful children from my husband about four years ago, I and my husband have been in a hurry or the other until he finally left me for a young woman. I felt my life had ended and my children thought they would never see their dad again. I tried to be strong only for the children but I could not control the pains that torment my heart; my heart was full of sorrows and pains because I was really in love with my husband. Every day and night I think of him and always want him to come back to me until one day I met a good friend who was also in a situation like me but her problem was her lover who had an unwanted pregnancy and he refused to take responsibility and dumped her. She told me that my case was a small case and that I would not worry at all so I asked her what was the solution to my problem and she gave me this great man. e-mail address. I doubted if this man was the solution, I contacted this great man and he told me what to do and I did them all, he told me to wait for only 72 hours and my husband will crawl on my knees just for forgiveness, I made faith in what this great man asked me to do and for sure after 72 hours he was back to me again, contact Dr Agadaga for help today at agadagaspiritualhome@gmail.com
autor:Dakota Justice (*.zare.com) 29. 5. 2018 06:54 | link
nadpis:Pod horu frustrace přichází Dr. Wakinaodpovědět
Jaký úplný škubák se stal po podvádění na mně při několika příležitostech, jeho zrada vyvedla z mého nejhoršího strachu do reality. Nečistoty mě skoro roztrhly, když jsem se ho zeptal, jestli má jeho milenka větší zadek nebo prsa? Jestli je v posteli stroj? Jestli má lepší vůni? Jestli chce brunetku nebo blondýnu? Byl jsem šílený.
Hodně nezodpovězené otázky ho donutily odejít, s ní se tři měsíce posunul. Tři měsíce jsem si uvědomil, jak dobrý byl předtím, než mi způsobila, že se dívá venku. Také jsem si uvědomil, že pro naše děti není dobré mít zlomený domov. Takže jsem ho potřeboval zpátky a také někoho, co mě může přeměnit na lepší ženu a matku.
Pod horou frustrace a zrady přichází dr. ​​Wakina dr.wakinalovetemple@gmail.com s velmi očekávanou pomocí, která nejen přivedla svého manžela jako změněného muže, ale přemohla mě nad své postižení.
Jsem rád, že jsem si vybral víru nad strachem (prostřednictvím Dr. Wakiny), který by mohl zničit mé manželství. Jsme opět hluboce milovaní.
autor:abu mali 11. 8. 2018 10:32 | link
nadpis:Buy 100% UNDETECTABLE COUNTERFEIT MONEY and Documents,(whatsapp..+14083372138)odpovědět
Buy 100% UNDETECTABLE COUNTERFEIT MONEY and Documents,(whatsapp..+14083372138)

Buy Real And Fake Passports,Drivers License,ID Cards,100% UNDETECTABLE COUNTERFEIT MONEY etc (drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138

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Our banknotes are printed on 80% cotton 20% cellulose paper which
differs substantially from normal paper. By using a special printing
technique, several picture elements on the front of the banknote are
identifiable by touch. The guidelines on detecting counterfeit
currency give a comparison of genuine and falsified security features.


- Our bills/notes bypass everything, counterfeit pens and machines.
- Can be used in banks but can be used else where same like normal money
- We have the best HOLOGRAMS AND DUPLICATING MACHINES
- UV: YES


(drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138
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(drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138
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(drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138
(drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138






Tags:
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autor:abu mali 20. 8. 2018 18:55 | link
nadpis:Buy 100% UNDETECTABLE COUNTERFEIT MONEY and Documents,(whatsapp..+14083372138)odpovědět
Buy COUNTERFEIT, Real and Fake Documents,(whatsapp..+14083372138)

Buy Real And Fake Passports,Drivers License,ID Cards,100% UNDETECTABLE COUNTERFEIT MONEY etc (drabumali@gmail.com ) Contacts via Whatsapp...... , +14083372138

Hello, Getting a fake and a real (genuine) passport, ID or driving
license or any other document is simple. we can make you both real and
fake documents.
However, the real documents are more expensive than the fake because
it takes time, skill and contacts to get it done. Note that, the fake
is going to be 100% unique and in very good quality. The difference is
based on the registration of the numbers. The real Document will be
registered with the country's database so you can use it to travel to
any country of your choice or in the country, mean while the fake will
not be registered but can be used as well



We are the best and Unique producer of HIGH QUALITY Undetectable
counterfeit Banknotes. With over a billion of our products circulating
around the world. We offer only original high-quality counterfeit
currency NOTES. We ship worldwide. We also print and sell Grade A
banknotes of over 150 currencies in the world. Here is your chance to
be a millionaire. Our money is perfectly reproduced, Indistinguishable
to the eye and to the touch. We are sending in various sizes, packed
and hidden. All our notes carries all the holograms and water marks
and passes the light detector test. We will deliver the money directly
to your home without the interference of customs . we have a Huge
quantity ready in stock. EUROS,DOLLARS AND POUNDS AND NOVELTY
DOCUMENTS LIKE PASSPORTS,ID CARDS,GREEN CARDS AND DRIVERS LICENSE.

Why would you buy from us?
Our banknotes contain the following security features that make
it to be genius and we have the best grade counterfeit in the world
both Euro and Dollar and any bills of your choice you want.
Security features of our bank notes below :
Intaglio printing
Watermarks
Security thread
See-through register
Special foil/special foil elements
Iridescent stripe / shifting colors.

Our banknotes are printed on 80% cotton 20% cellulose paper which
differs substantially from normal paper. By using a special printing
technique, several picture elements on the front of the banknote are
identifiable by touch. The guidelines on detecting counterfeit
currency give a comparison of genuine and falsified security features.


- Our bills/notes bypass everything, counterfeit pens and machines.
- Can be used in banks but can be used else where same like normal money
- We have the best HOLOGRAMS AND DUPLICATING MACHINES
- UV: YES

Contact us via
Email .....drabumali@gmail.com
Email .....drabumali@gmail.com
Email .....drabumali@gmail.com
Email .....drabumali@gmail.com

Whatsapp...... , +14083372138
Whatsapp...... , +14083372138
Whatsapp...... , +14083372138
Whatsapp...... , +14083372138







Tags:
counterfeit cash, counterfeiting
High Quality Undetectable Counterfeit Banknotes For Sale
HIGH QUALITY UNDETECTABLE COUNTERFEIT BANKNOTES FOR SALE
BUY SUPER HIGH QUALITY FAKE MONEY ONLINE GBP, DOLLAR, EUROS
BUY 100% UNDETECTABLE COUNTERFEIT MONEY £,$,€
BEST COUNTERFEIT MONEY ONLINE, DOLLARS, GBP, EURO NOTES AVAILABLE
BUY TOP GRADE COUNTERFEIT MONEY ONLINE, DOLLARS, GBP, EURO NOTES AVAILABLE.
TOP QUALITY COUNTERFEIT MONEY FOR SALE. DOLLAR, POUNDS, EUROS AND OTHER CURRENCIES AVAILABLE
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