Pull-ups. Beginner’s guide

Pull-ups – one of the simplest, but most effective exercises. With their help, even in adulthood, you can get a beautiful figure, developed muscles of the arms, back, abdominal muscles and even chest muscles.

This article will help you to start doing pull-ups even if you have never done it before.

Warm-up

The warm-up should include about 2 minutes of running on the spot or walking at a fast pace. Then we proceed with warming exercises “from top to bottom”, i.e. from rotation of the head, through rotation of the shoulders, forearms, hands, pelvis, knees to rotation of the foot.

Workout

Begin with doing the maximum possible number of pull-ups with the correct technique. We avoid jerks, swinging, kicking with our feet, distortions in our hands. We pull ourselves up at a calm pace: exhale on the upward movement, inhale on the downward movement.

It may happen that you are not able to do a pull-up yet. And it happens quite often. But this is not a tragedy. Let’s do the exercises that will help you to strengthen your muscles first.

1. Australian pull-ups.

This exercise will strengthen our back muscles.

By changing the angle between the trunk and the surface on which you perform this exercise, you can change the load on the working muscles and at the beginning choose a position that will allow you to perform 8-10 repetitions.

By changing the position of the legs, we can adjust the load on the muscles of the back and the muscles of the arms.

2. Pull-ups from the box.

Here we are already performing almost a classic pull-up, but when lifting, we help ourselves with our legs, thereby developing proper motor skills, and continuing to train the muscles of the arms and back.

Moving the box closer and further relative to the crossbar, we change the load on the working muscles.

3. Pull-ups with a resistance band.

We fix the band on the crossbar. We insert the foot into the lower loop, and using the compression force of the band, we lift our bodyup. Make sure that the band does not slip off your foot. Otherwise, the compression force of the rubber can strike you.

4. Negative pull-ups.

This is the exercises when you, using a box do a pull-up and then, as slowly as possible, lower yourself to the starting position, lingering due to the strength of your arms and back.

We perform the exercise as slowly as possible.

Using these 4 exercises in your workouts, you will form a muscle frame that will allow you to perform classic pull-ups without using additional devices. Every two weeks, you need to do a test for the maximum number of classic pull-ups. When the number of correctly performed repetitions reaches 5, the main part of the training can be filled with classic pull-ups, and the exercises given in this article can be left to “finish off” the muscles, forming muscle endurance and increasing the number of repetitions from time to time.

Soy milk: benefit or harm?

Soy milk is a vegetable milk – an analogue of animal milk. By the very name, it already becomes clear that soy milk is a liquid which is made from soy beans.

The exclusion of dairy products as a part of vegan diet significantly changes the nutrition system, since milk and its derivatives are present today in a huge number of food products that are familiar to us. 

However, such products as vegetable milk let people still eat same products they are used to.  It can be yogurt, cottage cheese, cheese, smoothies and various dairy desserts. Such a variety allows you to exclude dairy products from the diet relatively painlessly for your taste habits.

Presumably, such milk appeared in East Asia. Soybeans are soaked  for several hours. Then the soaked beans are crushed to a puree, and after this puree is boiled intil ready.

Then it cools down, it is filtered and, in fact, the finished product is obtained-soy milk. This liquid is quite rich in protein — about three percent of the total weight, as well as various trace elements. In industrial production, the final product is additionally enriched with vitamins such as calcium and B12 to maximize the similarity of soy milk with cow’s milk in terms of nutritional value. 

Nutrients

potassium-118 mg;
phosphorus — 52 mg;
sodium — 51 mg;
magnesium — 25 mg;
calcium — 25 mg;
choline — 23 mg;
selenium — 4 mg;
iron — 0.64 mg;
manganese — 0.2 mg;
zinc — 0.12 mg;
copper — 0.12 mg.

Benefits

It contains about the same amount of protein as animal milk. In its natural form, it contains less calcium than cow’s milk, but often manufacturers artificially enrich soy milk with calcium.

Compared to cow’s milk, soy contains much less saturated fat and does not contain cholesterol, which makes this product a dietary product. Also, this milk is easier to digest, since it does not contain lactose. 

In addition, it contains a high percentage of vitamin E and lecithin, as well as isoflavones, which are phytoestrogens — substances that affect the metabolism and hormonal background.

Soy milk: harm

The problem of such vegetable milk  lies precisely in the fact that most of the soy is imported from China, where herbicide treatment is very popular. To avoid this problem, it is better to buy soy and soy milk, which are grown in environmentally friendly conditions and are best of all localy produced.

It is also worth noting that milk made of soybeans has other negative aspects. For example, it contains a high concentration of phytic acid. According to the results of scientists ‘ research, this prevents the assimilation of important trace elements: magnesium, calcium, zinc and iron, which actually does not allow these substances to be fully absorbed, which seem to be contained in the product itself.

Antioxidants. Benefits and sources

Antioxidants are known since the 1990s.

If you can’t handle a big spoonful of bright green guacamole with spicy Mexican vegan chili peppers, be careful — it can easily turn into an unattractive gray sediment if you leave it for too long or do not add enough lime juice. The color change is a natural reaction between fruit and air, a process called oxidation.

Oxidative stress

But not only fruits are aware of oxidation, it also happens in your body.

It is believed that “oxidative stress” plays a role in aging, leading to wrinkled skin and brown spots on the skin, cataracts and age-related macular degeneration, as well as a number of chronic diseases, including heart disease, cancer, diabetes and Alzheimer’s disease.

It is paradoxical that oxygen — an element necessary for life-can have such a destructive effect on the body.

Free radicals

The culprits are unstable molecules called “active oxygen forms”, or free radicals.

They are produced naturally, just during breathing, movement and when your body turns food into energy. But free radicals are formed in much larger quantities due to alcohol consumption, cigarette smoke, environmental pollution, pesticides, ultraviolet radiation, stress, lack of sleep and fried food.

Their destructive behavior can lead to cell death or cause mutations in our DNA leading to cancer. They can also increase the likelihood of getting ” bad ” LDL cholesterol into the artery wall, which is bad.

Antioxidants – Vitamins A, C, E

However, there is an antidote. Antioxidants can neutralize free radicals before they cause any harm, and there are hundreds, perhaps thousands of different substances that act as antioxidants in food, especially in plant foods.

The most famous are vitamins A (beta-carotene), C and E, as well as selenium, lycopene and polyphenols, but there are many more of them. Lemon juice and lime juice prevent oxidation, because they contain vitamin C.

We have known about antioxidants since the 1990s, when studies showed that people who consume small amounts of fruits and vegetables have a higher risk of developing atherosclerosis (when the arteries are clogged with fatty substances), certain types of cancer, vision loss and many other chronic diseases. Plant-based foods are by far the richest source, while meat, fish and dairy products contain few antioxidants.

Plant-based products and antioxidants

The study, published in the journal Nutrition Journal, studied the content of antioxidants in more than 3,100 food products: beverages, spices, herbs and supplements used worldwide — and found that “plant-based products saturate the human diet with significantly more antioxidants than non-plant-based products.”

Berries are an excellent source of such, especially black currants, strawberries, blackberries and cranberries. Fruits that do not turn brown when exposed to air, such as mango, kiwi and orange, contain more antioxidants than those that turn brown —apple, pear and banana. Olives are also a good source. Good vegetables include artichokes, cabbage, red and green chili peppers, red cabbage and beets.

Whole-grain bread, brown rice and whole-grain pasta contain much more antioxidants than their white processed equivalents.

Brazil nuts are an exceptional source of the antioxidant selenium. 

Black and green tea, grape juice contain a significant amount. Water does not contain antioxidants, and cow’s milk also contains almost zero.

Herbs and spices

Herbs and spices are usually very rich in antioxidants, especially cloves, peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary and saffron. Experiment and be generous.

The antioxidant lycopene is a pigment that helps to give color to red and pink fruits and vegetables, and the cooking process actually increases its level. The best sources are tomatoes and tomato products: organic ketchup can contain three times more lycopene than non-organic. It is also found in pink grapefruit, watermelon, guava and papaya.

Vitamins A, C and E can be destroyed by prolonged storage or prolonged preparation. Although the cooking process can increase the antioxidant content of some foods, processed foods usually contain much less than fresh ones.

The key factor determining the risk of the disease is the entire diet, not individual elements, while plant food has a powerful protective effect. The high content of antioxidants in fruits and vegetables may be one of the reasons why this is so. So, if you are sick, stressed or tired — lean on broccoli and blueberries.

Herbs and spices are usually very rich in antioxidants.

The best way to get the right amount of antioxidants is to eat a lot of bright fruits and vegetables: sweet potatoes, carrots, red peppers, purple broccoli, red cabbage, asparagus, curly cabbage, berries and avocado.

And don’t forget about the lime juice when you cook guacamole!

Fitness Trends in 2021

Fitness trends have been the subject of studies  of ACSM’s Health & Fitness Journal® (FIT) for the last 15 years. They have circulated an electronic survey to thousands of professionals around the world to determine health and fitness trends. 

While survey was designed to confirm or to introduce new trends  that will have a perceived positive impact on the industry according to the international respondents, I am sure that such information is also important for people who are looking for new alternatives of being healthy and stay active.

Here are the survey results. 

Top 20 Worldwide Fitness Trends for 2021

It’s obvious, that the big changes within the health fitness industry due to the COVID-19 pandemic resulted in the new trend that uses digital streaming technology to deliver group, individual, or instructional exercise programs online. Online training is available 24/7 and can be a live class (live streaming workouts) or prerecorded.

The second place took the wearable technology that includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. These devices can be used as a step counter and can track heart rate, body temperature, calories, sitting time, sleep time, and much more.  New innovations include blood pressure, oxygen saturation, and electrocardiogram.

I guess nowadays almost everybody has a watch that helps to measure everyday activity and calories intake. Such devices became one of the most popular choices for a gift. Therefore, it is quite understandable why this position is in second place in popularity.

I also want to draw my attention to a few more positions in this list. As a personal fitness trainer, I noticed that there really is a trend that people who are over 50 and 60 years old come to my classes more and more often.

I am very happy about this. After all, this means that people are living longer, working longer, and remaining healthy and active well into their retirement from work.

 

And the last but not least among the fitness trends is health/wellness coaching. In fact, it’s the main approach of my work now. Health/wellness coaching uses a one-on-one (and at times small group) approach with the coach providing support, goal setting, guidance, and encouragement. The health/wellness coach focuses on the client’s values, needs, vision, and short- and long-term goals using behavior change intervention strategies.

Based on my experience and market analysis, I also have my own vision of fitness trends this year:

1) The Body&Mind fitness approach is becoming more popular. Due to the constant stress present in life, as well as an increase in the time spent sitting at home at computers, TV shows, phones and in the car, more and more people want not just to “tighten up” and get rid of possible discomfort in the back, neck, lower back, but also to relax psychologically, reduce stress levels and become more confident, calmer and more focused. But all this can be achieved with the help of a competent mindful fitness approach. Within the framework of which I carry out my working practice.

 

2) A “smart” holistic approach to fitness. An increasing number of people understand the importance of working on the feet, pelvis, chest, because everything is connected with everything in our body. The phrases “step pattern” or “fascia” are more used and understandable.

 

3) Express workouts and office warm-ups. Short (15-30 minutes), effective and interesting. The distance between life and exercises are getting smaller. We stop dividing the day into work and physical activity. We understand that sitting all day, and only going to the gym in the evening, is not so effective. We introduce exercises into the work process: walking during lunch, working meetings outdoors – all this makes us more conscious and active.

Well, friends, are you trending? I definitely am! And the fact that you are here with me means only one thing: WE WILL GROW AND DEVELOP TOGETHER.

Join my Health Community in Instagram @transformbst and see you in my training sessions.

Exercise for body relaxation from the qigong practice

Exercise for body relaxation in qigong complexes is allocated in a special section. The ability to properly relax the body is considered the key to health in this philosophy.

Perhaps many people are skeptical about such practices, because for European countries, physical exercises that came from the East are not completely clear due to a special philosophical and psychosomatic approach. I agree that, of course, before borrowing something from another culture, it is worth studying and checking what effect certain practices have on the body and mental state.

Those exercises for body relaxation, which are presented in this article, have long been widely used in European practices. They are safe and can be used both in the morning to wake up the body, and in the evening or during the day to relieve tension.

 

The exercise for body relaxation is called “Patting the trunk”.

Let’s stand up freely. The arms are lowered, the back is straight. Feel the top of your head, which stretches upwards without effort. But at the same time it keeps your spine straight. The shoulders are relaxed. Hands like whips. It is with them that we will do body pats.

To get into the main stand, take a step to the side with your left foot, about shoulder width apart. Close your fingers into an “empty” fist. That is, the fingers are closed, but there is free space inside the fist. Close your eyes and focus on doing the exercise. We breathe calmly and slowly.

There are five movements in total. They are paired. That is, they are performed when turning in one direction and the other.

The main movement is turns in the lower back – left – right. At the same time, the hands seem to hang freely, and when turning, they tap on the body. Moreover, the hand that is in front of the torso strikes it with the inner part of the fist. And the hand that is located on the back side is the outer part of the fist.

 

1 movement.

From the initial position, we turn the trunk to the left: the right hand ” slaps” on the pubis, the left on the coccyx. We do the same in the other direction. Without stopping, we perform 8 such cycles. With this movement, we activate the work of two channels: anterior-median and posterior-median.

 

Pubic and coccyx area
2 movement.

Continuing the first movement, we turn the trunk to the left, but now the hands rise higher. The right hand hits the stomach at the navel level, the left hand hits the cretz area. We repeat everything to the right side. We do 8 such cycles in total. We activate the work of the intestines and relax the lower part of the trunk.

 

Navel level and sacrum area
3 movement

We also continue the previous exercise, but we raise our hands even higher: the area of floating ribs and the lower back. And we also repeat 4-8 times. We activate the work of the channels of the liver, spleen and kidneys

 

Floating ribs and lower back level
4 movement

We continue to make turns. The arms are raised even higher: in front – the area between the nipples, from the back-between the shoulder blades, as soon as possible. We also repeat 4-8 times

 

The area between the nipples and shoulder blades
5 movement

Here, hands are patted on the collarbone and back muscles, at such a height as you can reach. But! Patting is performed not with a fist, but with an open palm. The movement is also performed 4-8 times. This movement relaxes the clamps of the neck and thoracic spine.

 

The area of the clavicle and back muscles. The hand is open

Now we “go back ” down, performing all the movements in the opposite direction. At the same time, the number of repetitions can be chosen arbitrarily, as it will be comfortable for you.

 

The benefits of the exercise

1. We relax the body, thereby removing the clamps and pains of the body

2. Tapping and free movement of the hands, combined with a slight turn of the trunk, relieves tension in the cervical and thoracic regions. Which is especially important for those. who works for a long time in a sitting position, at the computer. The result of such hard work is often a curvature of the spine. Therefore, it is advisable to perform this exercise several times during the working day.

3. Exercise activates the work of the channels of the kidneys, spleen, liver and intestines.

Body fat. 6 most popular ways how to measure

Body fat percentage is an important indicator for evaluating the effectiveness of your weight loss strategy.

When it comes to body weight control, it is very important not only to observe the decrease in indicators on the scales, but also to understand why your weight is reduced.

After all, unfortunately, we can lose weight not only because of the loss of fat, but also due to a decrease in muscle mass. Therefore, recently, various methods for determining the percentage of body fat are in increasing demand.

In this article, we have collected 6 ways to measure body fat.

1. Caliperometry (measurement of the thickness of the skin folds)

Body fat measurement

The measurement of skin folds is used to assess fat deposits for more than 50 years. With the help of a caliper, the thickness of subcutaneous fat in certain parts of the body is measured. Measurements are carried out in several different parts of the body. Then, using special tables, the percentage of body fat is determined based on the data obtained.

Advantages: calipers are very affordable and measurements can be carried out quickly.

Disadvantages: the method requires practice and basic knowledge of anatomy. In addition, the measurement procedure itself may be unpleasant for some people.

Accuracy: The skills of a person measuring the thickness of skin folds may vary, which affects the accuracy. Measurement errors can be 3.5 – 5 percent fat.

2. Measurements of body circumferences
The body shape varies from person to person, and your physique gives information about the amount of fat in the body. Measuring the circumference of certain parts of the body is a simple method for assessing the body fat content. For men, the neck and waist circumferences are used in this equation.

Advantages: This method is simple and accessible. All you need is a centimeter tape and a calculator.

Disadvantages: Body circumference equations cannot be accurate for all people due to differences in physique and fat distribution.

Accuracy: Accuracy can vary widely depending on your similarity to the people used to develop the equations. The margin of error is only 2.5-4.5 percent of body fat, but it can be much higher.

3. Dual-energy X-ray absorptiometry (DEXA)
As the name suggests, DEXA uses X-rays of two different energies to estimate the percentage of fat in your body. During the DEXA scan, you lie on your back for about 10 minutes while the X-ray machine scans you. The amount of radiation from the DEXA scan is very low. DEXA is also used to assess bone density and provides detailed information about bones, fat-free mass and adipose tissue in individual parts of the body (arms, legs and torso).

Advantages: This method provides accurate and detailed information, including a breakdown by different areas of the body and bone density readings.

Disadvantages: DEXA are often inaccessible to the majority of the population, expensive and associated with additional radiation.

Accuracy: DEXA gives more stable results than some other methods. The error can be 2.5-3.5% fat.

4. Hydrostatic weighing

This method, also known as underwater weighing or hydrostatic densitometry, estimates the composition of your body based on its density. In this method, you are weighed when you are submerged under water after exhaling the maximum possible amount of air from your lungs. Then you are also weighed when you are on land, and the amount of air remaining in your lungs after exhaling is estimated or measured. All this information is entered into the equations to determine the density of your body. Your body density is then used to predict the percentage of body fat.

Advantages: this is accurate and relatively fast.

Disadvantages: it is difficult or impossible for some people to completely immerse themselves under water. The method requires you to exhale as much air as possible, and then hold your breath under water. Hydrostatic weighing is usually only available at universities, medical institutions, or certain fitness centers.

Accuracy: If the testing is done perfectly, the error of this device may be as little as 2 percent fat.

5. Bioelectric Impedance Analysis (BIA)
BIA devices determine how your body reacts to small electrical currents. This is done by applying electrodes to the skin. Some electrodes send a current through your body, while others receive a signal after it has passed through the tissues of your body. Due to the higher water content in the muscles, electric currents pass through them more easily than through fat. The BIA device automatically enters your body’s response to electric currents into an equation that calculates your body composition. There are many different BIA devices that vary greatly in cost, complexity, and accuracy.

Advantages: BIA is fast and easy, and many devices can be purchased by users themselves.

Disadvantages: the accuracy varies widely and can strongly depend on the intake of food and liquid. Although many devices are available to consumers, they are often less accurate than expensive devices used in medical or research institutions.

Accuracy: The accuracy varies, the error is 3.8-5 percent of body fat, but it can be higher or lower depending on the device used.

6. Bioimpedance Spectroscopy (BIS)
BIS is similar to BIA in that both methods measure the body’s response to small electric currents. But these devices use different technologies. BIS uses a much larger number of electrical currents than BIA to mathematically predict the amount of fluid in the body. BIS also analyzes information differently, and some researchers believe that BIS is more accurate than BIA. The accuracy of both of these methods depends on how similar you are to the people for whom these equations were developed.

Advantages: BIS is fast and simple.

Disadvantages: Unlike BIA, consumer-level BIS devices are currently unavailable. BIS is usually only available at universities, medical institutions, or certain fitness centers.

Accuracy: BIS is more accurate than consumer-level BIA devices, but has the same error as more advanced BIA models (3-5 percent fat content).

Which method is best for you?

It depends on your goals, the required accuracy, frequency of use, availability and price.

Whatever method you use, it is important to consistently use the same one. If you evaluate yourself in one way each time, this will reduce the number of errors and make it easier to determine progress.

It is almost always better to take measurements in the morning on an empty stomach after going to the toilet. At the same time, it is necessary to interpret the results with caution: even the most convenient methods are not ideal and give only an approximate estimate.

Fascia. How to work with the body?

Fascia is a component of connective tissue, a three-dimensional network of connective tissue that covers and separates muscles. Fascia helps us to keep our posture and move optimally without losing balance.

Role of fascia in the body.

Fascia is a film of elastic fibers that form an entire fascial network. Deep layers of it form the support of organs, support points for muscles, tunnels for blood vessels and nerves.

This tissue helps to maintain a structural balance in the body. The fascial fibers connect not only muscles with bone, but also muscles with muscles, as well as all the structures and supports of the body.

Muscles don’t attach to bones. The fascia is attached to the bones, which, entwining muscle fibers, passes through the muscle and around the muscle.

Now this subject is actively being discussed by osteopaths and body therapists. It is also very important  for all coaches and people who have been injured or are engaged in rehabilitation.

Why is it important to understand the role of the fascial connective tissue?

There are much more nerve endings in the fascia than in the muscles. This makes the connective fibers sensitive to pain and sensations. Most sports injuries are actually injuries to fascial structures, not muscle tissue.

Tension in the fascia or their weakness can lead to a violation of posture, to uneven wear of the joints and intervertebral discs, to protrusions and back pain.

To restore the elasticity of the fascia and flexibility in the body, special exercises are needed.

Myofascial massage will work well (you can use a roller, balls) with a deep study of clamps and painful seals.

How seal or glue together?

The fascial tissue can be dehydrated, since it consists of water (due to lack of movement or repeated muscle overload) and its fibers come together and “stick together”, forming a knot or seal. If you leave them in this state for a long time, the adhesions of the fascia thicken, and the muscle “freezes”, which can be very painful.

Stretching can also be very useful, but it is important not to tighten the fascia when they are in chronic tension and not cause even more harm.

When we work with connective tissue, it gives a rejuvenating effect and significantly improves the psycho-emotional state, erases the negative from the memory of the fascia.

With the help of competent and proper work with the body, you can remove a lot of chronic pain, violations of posture, gait and even align the lines of the face.

Hatha yoga asanas are ideal for working with fascial tissue. These exercises lengthen the chains of the fascial tissue in various directions.

In addition, yoga effectively affects the entire nervous system and the body as a whole.

Difficulties in practicing meditation

The difficulties in practicing meditation happen to many beginners. This is absolutely normal, because you are trying to master a new skill for your body and mind, and it is always not easy.

A lot of people think that meditation is not for them. Therefore, there is a clear conviction in consciousness that everything that we have not explored is inaccessible to us.

But it is worth paying at least a little attention to this and understanding the issue and everything will immediately become available.

Moreover, meditation is something that is inherent in everyone and is natural.

Let’s look at the most common difficulties in practicing meditation.

    • “I don’t know where to start.”

Now there are various schools of meditation, teachers, with some it is possible to study personally. There are many good books and a huge number of articles, websites and applications. Just try to start somewhere.

    • “When I meditate, I fall asleep.”

Often our body perceives relaxation as a call to sleep. Drowsiness is a natural initial reaction of the body. Keep practicing and this complexity of meditation practice will gradually go away. As an option, you can always try another type of meditation.

    • “It hurts to sit for a long time.”

You don’t need to endure the pain. Any suffering will lead you to resistance. You can use pillows for meditation, or at first you can meditate on a soft surface( but always sitting), on a chair, for a short amount of time. Over time, the practice will deepen, the spirit will strengthen and the consciousness will know how to meditate. In order not to hurt your back and not to numb your legs, yoga provides a step for working with the body – this is hatha yoga.

    • “There are a lot of pictures, images, unpleasant experiences in meditation.”

This is another stage in the evolution of the meditator. When you first look into your subconscious, you may encounter accumulated painful experiences of the past, which pops up in different images and can cause different emotions. Treat it as a cleansing. Do not get attached and continue, this is a good sign if you can not hang on this stage.

    • “I don’t have time.”

Time for yoga appears if you do yoga. As soon as you give yourself a whole hour to practice, meditation, you may be surprised to notice that there is more time in your life. Yoga gives a slowing down of time and a conscious moment of now.

If your soul is interested in meditation, reads this article, then you are definitely ready and you have time for everything that you really want.

    • “Nothing is happening, I don’t see anything.”

This most often indicates stress, which could block certain nerve and energy centers responsible for visualization and emotionality. Perhaps there is a complete disbelief in oneself or in the spiritual world and this statement blocks the perception of another reality.

Asanas form the body for years, making it strong and hardy, breathing techniques strengthen health and energy in a few months, and meditations act instantly.

To achieve real meditation, calmness and goodness, it is enough to practice 2-4 times a week. Make sure of this for yourself by starting to practice regularly.

ABS training for elderly

Abs training for elderly is a necessary element of maintaining a healthy and strong body.

In this article, I will share with you simple but effective exercises that will help strengthen the abdominal muscles of elderly people without harm to the joints and spine.

After all, it is in old age that the issue of maintaining the balance of the body, a healthy back and a confident gait is especially relevant, and in fact the abdominal muscles play a direct role in this.

Let’s get started.

Exercises for abs training for elderly are performed from a supine position.

It is necessary to lie on your back, tightly pressing the lower back to the floor. You can put your hands under the lower back. Or twist a towel and put it under the lower back, and your hands under your head. This is necessary in order to relieve excessive tension in this area.

The legs should be brought together.

Then you need to hold one leg for 2 seconds, lifting it at an angle of 40-60 degrees. Then return it to the initial position.

Do the same movement with the second leg.  For less stress on the muscles, you can slightly lift your head.

If you are confident in your abilities and the level of preparation for physical exercises, it is worth performing a simultaneous leg lift.

Also, as with the first option, you need to lie on your back, bringing your legs together. But you need to lift both legs at once by 45-60 degrees, after a pause of 2 seconds and return to the starting position.

At the same time, if you lower your heels to the floor, the exercise will be simplified, and if you do not bring them to the floor, it will be much more effective to influence the abdominal muscles and keep them in the maximum position.

Do the exercise 12 times in 2 or 3 repetitions. If your health and well-being are excellent, you can keep your feet in the air for more than 2 seconds.

Another option for such an exercise may be to raise straight legs and hold them in a position of 90 degrees from the floor.

Perform it with a support at the top for 5 seconds and a slow lowering.

Repeat the exercise 12 times in 2 or 3 repetitions.

Good luck!

Yoga for beginners. 6 important rules

Yoga for beginners is the right and gradual way to enter the world of yoga. If you want to start practicing yoga, these tips are for you.

They will inspire you to practice and make it effective.

1. Overcome all the reasons for your indecision and start. Books, yoga for beginners tutorials or classes in the studio will help to accumulate initial experience, which sooner or later will lead to a real Teacher – if you are not lucky enough to meet him right away.

2. Make it a rule to tune in to classes-5-10 minutes before starting in a comfortable sitting or lying position with your eyes closed, watching your breathing. Be inspired and attentive in your practice.

3. Practice with full dedication, overcoming the lazy nature of the body, but do not let your ambitions take over and overdo it in your classes. The effect of yoga for beginners practice can appear only if you practice regularly for a long time.

4. Determine for yourself the number of classes per week and the period (at least 3 months) and show perseverance in your practice. Action is better than inaction, but only the right action will give the result.

5. Do not quit classes if something does not work out for you or it seems to you that there are no visible improvements — develop observation, noting even barely noticeable changes.

It is good to keep a diary and record your impressions and feelings. It won’t be easy at first, no matter what you’ve been doing before. There is no need to strive to make complex poses, it is more important to study the correct movements in simple poses, getting the maximum effect from their execution.

6. Do not compare yourself with other students, but only with yourself before and after class, from class to class. And the effort is worth it. With practice, the body will change, and with it the mind, habits, environment, values.

And, believe me, you will like the changes that are taking place, because the practice of yoga gradually brings a person into harmony with his inner and outer world and brings him closer to the soul. The main thing is patience and perseverance, because yoga is about overcoming, cleansing and transforming yourself.

One of the most famous teachers of India, B. K. S. Iyengar, said: “The most important thing in yoga classes is not breathing technique, knowledge of asanas or joint flexibility. The most important thing is to spread out the mat and start studying.”