Jytjtj

The principles of healthy eating: everyone should know it!
Where do you start? First of all, with a firm decision to eat right. Here are a few simple rules that almost all modern nutrition science relies on and that will help you quickly master the principles of healthy eating.

Diet

Rule #1. Forget about fast food forever and try not to abuse sweets.
Rule #2. Eat as much seasonal food as possible-they contain the maximum nutrients. Winter vegetables and fruits, grown in greenhouses or brought from far away, because of the treatment with chemicals and long storage, not only lose all the benefits, but also become accumulators of nitrates and other harmful chemical compounds.
Rule #3. Limit as much as possible the consumption of refined products: sugar, vegetable oil, white wheat flour, refined white rice. They have no fiber, which is very important for the digestive tract, as well as to feed the beneficial bacteria living in the intestines. That is why it is much better to eat whole grain bread instead of white bread, and replace refined sugar with brown sugar or even honey.
Rule #4. Drink water. Tea, coffee and juices are no substitute for water. The body must receive not less than 30-35 ml of liquid per 1 kg of weight per day. Sweet sodas are completely forbidden, they contain too much sugar.

Advice for Beginners
Beginners need to know that yoga classes require:

Stability. This means that you can't work out for a while, then quit, and later start again from the same place. Any break forces you to start practicing from scratch because the body "forgets" about its past progress.
Graduality. You shouldn't try to do difficult asanas right away. It is better to perform safe and comfortable exercises every day, gradually preparing the body for greater achievements.
Regularity. It is better to train every day for half an hour than to go to the gym 2 times a week for 2-3 hours. This will lead to the goal faster.
Nevertheless, qualified experts in the field recommend starting with three times a week to develop the direction gradually.

Rules of yoga classes for beginners
A yoga complex is a sequential performance of different postures (asanas) and being in each of them for 2-3 minutes. The class begins with meditation. Then move on to the warm-up, exercises which warm up the muscles, prepare them to the loads, and then calm and relax. That is why the first part reminds more the usual exercises, but closer to the end, movements become calmer and smoother.

At this stage of performing basic asanas it is important not just to sit, lie, stand and twist, but to concentrate thoughts on the training and watch the sensations in the body. In addition, it is necessary to manage the tension, holding it only in the "working" areas and removing it from the rest of the body. In the future, this will help to release the body from the clamps, which will improve the state of the psyche.

If someone is injured while doing yoga exercises, it is only due to their own negligence or inattention. The mind should not be allowed to "wander" while working on the asanas. You have to concentrate on each moment as much as possible and focus on the sensations in the body.

What things do you need to take with you to workout?
Towel. Most clubs give them out to clients, but you can bring a small towel with you; it comes in handy for convenience.
Shower supplies, personal hygiene products.
Bottle of water.
Gloves for the gym will be useful for fans of the press and in the work with the dumbbell row.
Heart rate monitor. A functional thing, with the help of which you can visually track the results and keep your cardiovascular system under control.

Have you decided to try going to the gym, or do you feel differently than you expected after class? Explore this selection. Our tips will tell you where to start and help you correct possible mistakes.
First. Is your fitness level a beginner? Before you start training, it's best to visit at least three doctors: a cardiologist, a neurologist and an endocrinologist.
Second. Do not forget about safety: check the simulators before using them. If you are not sure what and how it works, ask the trainer: there should always be a person on duty in the gym.
Third. A very important principle - gradualness. Do not chase fast results and do not rush from the spot, trying to go immediately to a high load.
Fourth. Improvisation is good, but it's even better to have a training plan or program in any acceptable for you form: in your head, in your phone, in a notebook. You can find one on YouTube or Pinterest.
Fifth. Don't start difficult or heavy strength exercises right away, but don't put them off until the end of your workout either: if you get tired, your performance will suffer.

Hey