List of 10 buckets to start training
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it's fun to think about a bucket list, but it also makes you more likely to climb that mountain, jump off that plane or swim with dolphins as you leave the earth. Why not prioritize your exercise goals in the same way? We have collected a series of physical strengths, which are incredibly hard, but can be achieved through training and practice. See how many people you can choose from the bucket list.
integral: Getty correlation: 17 proven motivation for your running a perfect support plate - don't raise the hip or let the hip hang down - is one of the best exercises to increase the core strength. " Jacque Crockford, a sports physiologist and education expert at the American Sports Council (ACE), said that supporting a fixed board involves the stability of the whole body, "which helps prevent injury, relax movement and increase strength." If you are not familiar with the forearm bracket, support the bracket with your elbow and knee for 10 to 15 seconds. Rest, repeat two or three groups. Gradually increase the time until you can support a plank on your knee for 30 seconds, then lift your knee and support the plank on your elbow and foot for 20 seconds. Repeat two or three groups and continue to increase the time until the three minute goal is reached. correlation: 5 common mistakes, : span> span> Justin Labbe / taxi / Gatty image H3> 4 after hard exercise. Doing 20 perfect push ups requires upper body strength and overall stability. " When you do the right push ups (head to foot straight, elbows bent to 90 degrees), you come into contact with major upper body muscles, such as the chest and deltoid, "said Jacque Crockford, a sports physiologist and education expert at the American Sports Council. You're also using your trunk and leg muscle tissue to maintain proper body posture - just like the muscles used to carry food and children's muscles every day. In strength training, do two to three groups of eight to 12 repetitions every two to three days to achieve your goal. " If you can't do a full push up yet, do it on the wall first, lean on a low bench, or put your knees on the ground. Then do five full body push ups at a time. " correlation: six ways to get rid of boring push ups correlation: 10 most common cross matching errors combine the bucket list project with the fitness project, and plan a bike trip through such a beautiful area as Napa Valley. It's not a bad thing that wine combined fitness activities include work and entertainment. " "For those who like to taste good wine and food, it's always a pleasant reward," Rubinstein said. In addition, a bike ride - and even a visit to local wineries and vineyards - is an aerobic exercise that makes it more challenging by speeding up a gentle slope or taking longer distances in a day. A good bike, put it right on your body. Don't be stingy about using the right bike equipment, Rubinstein says. If you mess up your bike, learn the basic skills to repair it. related: 10 inspiring facts ensure that your bike will be better. For example, completing a hard hike requires physical and mental exercise to make it a good list item, Rubinstein said. In addition, it will be a truly unforgettable experience. " Not only will you see some amazing scenery and natural form, but you also have to be very strong - heart, legs and core. "Yes, you bring your own water and backpack," he said. It's a whole-body activity, with amazing rewards along the way. " The way to train is to do some basic aerobic exercisesFor example, walking, running and climbing stairs in the mountains, it's better to be on the real stairs. Elliptical machines also work, just as squats, lunges, and strides are done with weights on the hands or body (like a weighted vest, which exercises the legs). Rubinstein advises you to change the height of the stairs and focus on your core work. correlation: 6 simple exercises to prevent tibial splint Advertisements correlation: 2 when you are trapped indoors, don't make excuses to exercise. Advanced yoga posture advanced yoga posture crows (basasana) need upper body strength, balance, core strength and hip flexibility, said Jennifer Galardi, certified Yoga coach and "flow" DVD star. Prepare for push ups, plank and chattaranga positions, Galardi said. To perform crows, start with the dog, raise your heels, and walk with your feet toward your hands. Your shoulders may be behind your wrists, but pull through your core to a peck position. Squat with knees bent and feet close to wrists. Put your hands on the ground, shoulders away from your ears. Slowly bend your elbows and move them to your body and back as you enter a squat position. As you move your weight over your hands, pull into your abdomen and your hips up. Place a knee on the upper back of an arm to create a "shelf" for the leg. Lower your toes, try the other leg, and put the other foot on the floor. You can use alternate legs to gain strength and eventually lift your legs up to your arms. related: Galardi said that handstand requires strong core strength and back strength to work normally. " Crows can be a good position to prepare for handstands, "she said. You can also do a handstand "walk on the wall". There's a wall behind you, into the lower dog's position. As your feet climb up, start walking back with your hands until your body is at a 90 degree angle. Pull your navel up to avoid "tipping" on your shoulders. Wait here for a minute. Finally, when you bend your feet and press the heel of the raised leg against the ceiling, press one leg directly into the air from the wall. Change legs. However, Galardi suggests, "I would not have done this pose without the guidance of a qualified teacher because there are too many mistakes, dislocations and possible injuries." correlation: what to eat before, during and after exercise click the link below to get a printable version of the livestrong.com bucket list! related: Click to print or fix the entire list of exercise buckets! Credit: media required Advertisements 1. To overcome the pull-up, this upper body exercise involves pulling yourself up as you hang from the bar - Palm away from you. Pull up mainly exercises the back and biceps. " "Push ups are one of the most effective ways to increase your body size, back muscles and core strength," said Lisa king, star of the 10 minute solution: high intensity interval training DVD. First, pay attention to the grip, says king. Keep the suspension on the tow bar as long as possible, then squeeze the shoulder blades hard. Use bungee jumping or pull-up AIDS if necessary (common in most gyms). Women should strive for four to eight repetitions, and men should strive for six to 12 repetitions. Related to this: 30 of the safest sunscreens and 3 sunscreens to avoid. Completing a 10k marathon can be daunting for a novice, but 10K (6.2 miles) seems to be universally feasible. Lisa Kinder said they are very popular with beginners, especially those who have completed the 5K but don't feel fully ready for the half marathon. " "There's nothing more important than focusing on the game," king said. He recommends running at least three times a week to keep fit and get ready for a 10k run. Run twice for 30 minutes on Tuesday and Thursday, and a long run on the weekend. If possible, add 20 minutes of easy running to your schedule to increase your total time.
keep the forearm support plate for 3 minutes
5. Master a kind of Olympic weightlifting which is popularized through cross fitness. Olympic weightlifting includes complex whole body exercise, aiming to increase strength and strength, usually used for sports training. For example, according to IRV Rubenstein, Ph.D., founder of S.T.E.P.S., a science based fitness organization in Nashville, Tennessee, clean and jerk is a combination of strength, strength, speed, coordination and stability of almost every joint. " For athletes, clean and jerk is a basic strength training sport, which requires vertical strength of lower limbs and upper body, high strength and stability of core (abdominal muscles, buttocks, lower back), and transfer energy from the ground to the ground. "Although this is similar to lifting objects from the ground or raising them slightly, and then putting them on the shelf, you may need to consult the strength coach to obtain Get the right guidance.
6. Make a long-distance bike trip
8. With one leg balanced and eyes closed for 15 seconds, balance will keep you stable as you grow older. Therefore, setting a goal to keep balance is unlikely to cause problems in your future life. " Single leg balance is associated with reduced falls, "Rubinstein said. If you've never done balance training, take your time. Rubenstein suggested facing the doorframe and putting both hands in front of both sides of the doorframe. Practice keeping your feet in balance, close your eyes, and gradually balance without holding on. When you feel comfortable with this, open your eyes with one foot and practice balance until you can keep your hips level without shaking. Keep balance and do not touch the side wall. Then close your eyes and try one leg, but keep your hands close to the door frame.
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