Healthy Life Journal

NOT need a special diet to get a stomach boxes (sixpack). Origin know the trick, we can train your abdominal muscles without additional tools.

Everyone have a sixpack stomach. However, because the fat accumulating in the abdomen, the sixpack is not visible. As a result, the more belly bulge and not the eye-catching.

Not just a supporting appearance, sixpack was very good to strengthen the abdominal muscles (either the top, side, or bottom). This is related to daily activities such as bending or supporting your upper body. Other benefits, to balance the body posture in order not to bend or kiposis. Similarly, the development of cervical muscles to the tail bone (elector spinae) that would make the body straight and look even more handsome.

Those who want to get sixpack stomach, but did not have time or reluctant to go to the gym and use heavy equipment, can be switched to manual way. Ie using our own bodies. In this way, training for a sixpack stomach can be done easily, anywhere and anytime. If you want variety, can be done outdoors or with a special media such as a wall or hanging from a tree branch.

Prior to this the abdominal specific exercises, try to warm up (stretching) for five minutes. Then proceed with cardio exercises that include running around the housing, threadmill or exercise bike (spinning) for 10-15 minutes. While these core exercises can be done for 30 minutes. If you have spare time, exercise can be divided into two (morning or afternoon) because they do not have the effect of specific injuries, except for those with spinal disorders.

If the impact of the leading training led to bone pain neck, back, waist, abdomen and even, can be called normal. This is because the muscles are trained parts can not adapt. After some time practicing, the pain will disappear by itself.

We feel pain, should not be forced to bend the head or other body parts too deep. For beginners, it is advisable to bend her head slightly so your stomach muscles seemed to contract. Stop in a position to prevent injury to the next exercise.

“Noteworthy is the relaxed position, try not to touch the back of the floor or mat. Fixed positioning is always on top, so the abdominal muscles and hold concentrated trained (trained). Because the abdominal muscles is also a large muscle, practice starting from the abdominal muscles, middle, bottom and sideways. This will reduce the effect of injury to the stomach, “said Hendri Budiyanto, Club Manager of the Grand Odysseus Fitness & Spa Atrium Senen.

Special owner of body fat (overweight), reps and sets should be copied there. This is because they have to pass first stage of combustion. Better yet, if the exercise is also maximized kardionya. Abdominal exercises so this is just a formation. Tempo is required to get sixpack stomach became more minimal.

Conversely, for the owner of a thin body, abdominal exercises with the tempo tends to be short. Need to burn fat as much as people are not fat. Simply concentrate on the training set increase. Abdominal exercise is conducted in 4-5 sets of 15-20 reps.

At the advanced level (advanced), the practice only adds to the portion while increasing fitness levels. For example when bending the neck has not felt, it can be combined with more bend. Other combinations could be done with one leg, two legs, or alternately as pedaling a bicycle.

Even for the variation, may add weight can be held in the hand while standing, while the body just tilted to the right and left. Is an effective way to train the muscles of the side.

To prevent cramps or bloating, try not to eat too much before and after exercise. When thirsty, drink sufficiently. For the high-carbohydrate foods, should eat at least one hour before exercise.

BODY COMBAT combines various martial arts disciplines and aerobics through intensive movement to effectively reduce body fat. How method?

Exercise is still a part of the eight classes fitness choreography-to-music that sparked the athlete / gym owner Leslie “Les” Roy Mills from New Zealand.

After retiring an athlete, Mills, who won the gold medal in discus throwing sports was switched professions to be the owner of the gym. He became popular as a method to find a combination of fitness with music like Body Attack, Body Pump, BodyJam until RPM.

Body combat itself is the active cardio exercises inspired from various martial arts disciplines. Started karate, boxing, taekwondo, tai chi, Muay Thai, to capoeira. Therefore, the exercise was very active. Upbeat music that loud booms accompanied the movements such as punching, kicking, horses, until the word.

The Group Exercise Manager of Body Combat Golds Gym fitness club, Grace Thorsson, called sub-genre of this sport started to go into Indonesia in 2001.

The merger movement martial art (martial arts) which vary with the music is not without purpose. Mainly to thicken the fun element of sport that is not boring. “The beat of the music would also spur the spirit and refreshes the atmosphere,” said instructor who is familiarly called Jasmine.

Although impressed machodan masculine, body combat is actually a unisex sport. Suitable for men and women.

“If women do, the profits just doubled. Among others with knowledge of martial arts to protect them from crime,” called the man who has taught for more than five years.

Another advantage after combat training, of course, intense aerobic movements that stimulate the heart and work effectively burn body fat.

One body combat sessions usually divided into 10 sections. Varying degrees. Start easy, medium, until the movements difficult and large energy needs.

“For beginners, it is advisable not to impose themselves in extreme movement. The muscles are not flexible and can be used to injury or cramps,” he explained

Fitness is part of the urban lifestyle. But lately, the definition of these lifestyle changes, too. There are means healthy lifestyle, others interpret it as a new way to have fun.

Since six years ago, Maya was active Yuke follow fitness activity or fitness. At that time, fitness clubs prestigious indeed just popping in Jakarta. Including Celebrity Fitness, a fitness center is quite popular in Jakarta. However, one producer of private television stations that do not because of fitness go along. All purely by the desire to have a healthy lifestyle.

“Once every home will work knackered. Finally, read-read medical books, and as the name ketemulah’s fitness, “explained this plump bodied women.

So as not to interfere with work, he was always looking for a gym not far from his office. Still, he has special requirements. “I prefer the hotel than at the mall. Because if the mall would rame. For me personally, better fitness deserted. In addition to concentration, also enggak line tool too long, “explained Yuke.

Join fitness for sports purposes are also conducted Evryanti Vika, 23. Employee of a government department also hired a personal trainer (PT) in order to get the form to suit his body.

Weight 54 kg, Vika was already overweight and body fat. In fact, PT was informed that the ideal body weight 57 kg. However, insisting Vika can weight the way they want.

“Want to reduce fats to enggak slow motion. All this time I felt I was moving very slow, heavy. So just wanted more muscular, “explained the new Vika undergo fitness since three months ago.

Wanting a better shape, he was willing to pay Rp1, 4 million per eight times the meeting to pay the PT course. This cost of course fees per month beyond the number Rp360.000. “Fitnesnya eight to ten o’clock. Was discharged home. Go to the gym, it was only to exercise it, “he said.

Gather and chat

Find a friend. It’s been one of the other objectives of those who love fitness in the gym. It may be that this activity is even more passion than sport.

At least once a kirakira done Marscha Gunawan, 25, when he joined the gym at the gym. White women actually felt there was a problem with the current body shape. He joined the membership of a fitness club just because his friends invitation. “I think there’s no harm. In addition to health, it also can strengthen friendships as well. All are also looking for new friends at the gym, “he explained.

So three times a week, Marscha and his friends always come to the gym in Sudirman area. They joined a fitness class that in fact allows them to meet new people. If there is one person who fits with them, the more his friends.

“Great wrote about sports together and meet new people. Pas sauna, rather than blank, you said-do talk. Soundness may, relaxed and happy-fun also, “he said.

Could not help, they eventually formed a gang so or community. Done fitness, they usually do not go home but the chat or hang out at the first cafe in the gym, or the mall where the gym is located. What diobrolkan? “Anything. Usually it is in accordance with our interests. Fortunately our hobby much the same, so yes there is always diobrolin wrote that, “he said.

Because it’s often together, fitness was a taste less complete if there is one or two people are unable to attend. If that happens, they could all go so there’s no fitness. Others again with Tommy Prabowo, 25. Broadcast on radio one in Jakarta was admitted often eat or go to the gym.

However, it is done only with close friends who were already known before joining the gym. “Because at the gym is no place to eat and watching it, so at times like all movies. But yes, not with new people, “Tommy said that fitness in the Kuningan area. Tommy admitted that indeed there are people who had nowhere else in the gym besides exercising. “Yes most only 25 percent of it,” he explained. However, a larger number expressed Jon Victor, 35, a regular fitness gym located in the mall at the Semanggi area. According to his observations, the more people who want to wash your eyes and have fun at the club than just exercise.

“There might be 60 percent. Many also experience abnormal sexual orientation. If not careful can digodain, “said Jon. Assimilation and the search for pleasure was not only happening in places of entertainment. In any area of fitness, entertainment can be found

For those of you who want to be healthy but still fun, there is now a new sport that combines the style of hip hop style of young people with a heart-healthy exercise. Exercise called ‘Hip-Heart’ was deliberately created to prevent young children exposed to the risk of heart disease and other cardiovascular disease.

“The focus of prevention of heart disease is now aimed at young people, because in the age group of healthy lifestyles remajalah or unhealthy are usually formed. The youth now are smoking more, not eating properly, lack of exercise and more sit or play the computer,” said Laksmiati A. Hanafi, head of Indonesian Heart Foundation in the Pan Asian seminar held Cepheus Study in Gren Melia Hotel, Jakarta, Monday (16/11/2009).

Sports ‘Hip-Heart’ itself is now often found in schools as a form of extracurricular activities outside. “We want more healthy teenagers with more moving and doing sports or exercise. But because gymnastics is usually boring, so we made the movements taken from the hip-hop style that later adapted by scholars with a heart-healthy move,” Laksmiawati said.

Today, sports ‘Hip-Heart’ are mostly found in schools in Jakarta. “In Jakarta alone, there are 40 to 50 schools that have implemented this sport, one in the school of Al-Izhar Pondok Labu. In the future we want menyosialisasikannya to various areas, such as Surabaya, Makassar and others,” he explained.

According to Laksmiati, heart disease has now spread to many young people, particularly women. “In the past, myth that heart disease is a male disease because his habits are less healthy than women. But now, the trend globally is a disease of women. Perhaps because women today are smoking more, drinking alcohol, and stress due to job as a career woman, “said Laksmiati.

While Susan Bachtiar which is the icon of the Indonesian Heart Foundation said, he believes that the key to preventing heart disease is to apply a healthy diet and exercise routine.

“I began to realize and actually implementing a healthy lifestyle since the age of 30 years. I exercise almost an hour every day and eat 5 times a day. But I only eat rice once, it was brown rice,” says the woman who still looks beautiful and fresh in his old age was 36 years.

“This morning I only drink milk, eat cookies 10 hours, 1 hour eating rice and side dishes, 4 hours snacking fruit or biscuits again and that night I banyakin fruit and drink milk again. To exercise, generally one hour every day of my fitness and weekends combined with yoga, “said Susan.

By running such a diet, she admitted her blood cholesterol became more healthy and maintained normal body stay fit and the risk of heart disease went away. Dr Djoko Maryono, SpPD, SpJP, FIHA, PHASE Medistra hospital, Jakarta who attended the seminar also added, “For a young child to eat the fish multiply and stay away from salty foods like chiki-chikian,” he advised.

Senior health and fitness strength workoutOlah regular exercise can slow the rate of bone loss and maintain healthy bone tissue as a whole. Sports are beneficial for people with osteoporosis is primarily weight training (body weight or other object) and flexibility exercises.
Exercises with body weight

Exercise with mean body weight using a foot to hold weight. This exercise is beneficial for patients with osteoporosis because of bone forming a more solid and stronger. Practice holding your own body for thirty minutes every day is also good for the heart, increase muscle strength, and maintain coordination and balance the body. Some examples of these exercises include: Read the rest of this entry »