Exercises and gymnastics during menstruation

When is it best to mitigate the intensity of your workout?
When the period, should be more careful when doing gymnastics. An investigation of the Portland Hospital in London found that the menstrual cycle has an influence on muscle lesions. It is because of two hormones: estrogen and relaxin. The first is responsible for strengthening the muscles and tendons, and no longer produced in the middle of the cycle.

And Relaxin dilates the cervix during menstruation and weakened tendons. Therefore, the ideal is to decrease the intensity of your workout in this part of your period. Try to make bicycle which has a low impact strength.

What do exercises for each muscle

Try something new.
Your body is more intelligent what you think. If you do the same exercises for weeks, your muscles will become accustomed, increasing their effectiveness in these exercises. How bad can this be? A lot.
When your body becomes familiar with a routine, learn to use less energy to do the same job. If you change your routine from time to time, replacing with other exercises, your body will not have time to adapt and thus burn more calories and you'll see better results in your muscles.

• More weight = stronger
It reduces the number of repetitions and the weight increases with the army you. Make sets of 6 to 8 repetitions takes much less time than making them from 12 to 16 repetitions.
If you do less repetitions, you can increase the weight with which you work, thereby increasing your muscle volume. Another advantage is that greater weight with the coaches, more lessen the possibility that someone else is using the weights you want, so you do not have to waste time waiting for that move the device you want.

• Stay on the move
Try what experts call "active recovery". Instead of resting after completing each set, during that time (60 to 90 seconds) performed aerobic activity, like running in one place, jump rope or do stretching exercises. In this way, you can combine your cardiovascular condition of your workout with weights, instead of making them separately.

Among series
• Do not let the bottle
We do not refer to alcohol, but your water bottle. Keep hydrated is important, but continued to make trips to the carboys of water or source of energy drinks, we lose much time.
Not to mention that many times you encountered a queue of sweaty athletes who came before you. Moreover, according to various studies, the better to be hydrated condition your muscles for an intense training.

• Meet the team
Sometimes you can spend more time knowing that the team using it. Since choose the appropriate weight and adjusts to the height and intensity you want, you're wasting time you can use to ejercitarte.
To avoid this, it is better to memorize or pointing with pen on your sheet routine, at what level you must adjust the weight and how you work in each appliance.
Rather than try three pairs of Mancuernas to do with what you accommodation, making the pair to indicate the weight with which always work.

• Stretch in a single movement
Many times, when we have very little time army in the gym, forget the routine of stretching, when it is a party that we should never ignore. In such cases, you can replace your routine for one year in which stretching several muscle groups simultaneously.
Acuéstate upside down and flexing rus legs until your heels touch your buttocks and hold hands with your ankles. Jala your feet gently toward your buttocks and hold that position. At the same position, jala the top of your body backwards, then gradually relax.

What to do in the gym

• Notes the clock
Rather than count the repetitions do with the latter. If you have only 15 minutes to make your entire routine exercise, an exercise attached to every minute you have. For example, during the first minute, made all the replays you can press for shoulders. At the next minute, acuéstate to do all you can abdominal. Take the third minute making money, and so on.

• Replace appliances
In any gym never lack someone who carries just 20 minutes using the equipment you need and do not have time to wait. In these cases, it is necessary to have an emergency plan with which this device can replace it with another, not losing your time and patience. One of the best options is to opt for the Mancuernas, because there will always be a pair that nobody is using.

• Better one that none
When your big obstacle is the lack of time, makes only one series each year that usually do normally. A study at the University of Florida examined various volunteers, which took place either in one or three sets, different exercises during their routines. After 14 weeks of training, they discovered that making a single set of exercise, but more slowly and weight, was as effective as do three of the weight and speed accustomed.

• With your own weight
To perform a short routine and effective for your torso, the instructor suggests Fernando Cañizares make bars (in all its forms) and funds. The routine more effective when you have not much time, is to make a series of each of these exercises without breaks between the two: you can start making money, then dominated for bars or biceps (with the palms of your hands looking towards you ) And high bar for back and triceps (with palms in the opposite direction); in both exercises sure to touch the bar with your chest. It strengthens your chest using the parallel bars for lizards or, failing that, use two bases to reach your chest below the level of your hands.
You can also dominated giving back to the apparatus, so that passing the bar behind your neck, this will strengthen the muscles at the top of your back. With this routine will work your back, shoulders, chest, biceps and triceps in just five minutes.

• alternators
In the traditional resistance training, usually lose a lot of time during periods of rest between each series. To do this in less time, you can avoid these lapses by combining two different exercises without a break from one to another without any risk of injury. The instructor Cañizares explains that there are three basic ways to do this: "You can toggle exercises in the opposing muscles to work, as the biceps and triceps. You can also toggle an exercise working group muscle at the top of your body with another group at the bottom, and shoulders as Quadriceps. Or you can do different sets of exercises where you work the same muscle, as an extension of triceps and triceps with Mancuernas, without breaks between each other.

• Three in one
If you really do not have time, you can opt to use the method of "three in one" where do three different exercises in the same series nonstop from one to another. This method is most effective when the three different muscles involved with each other. Here are just some of the most effective routines:

• Push and pull
If you only have time to exercise two groups muscle, always opts for the back and chest. Working these two areas will also strengthen your shoulders and arms, getting four by the cost of two. The exercises are the key movements that involve pulling and pushing. When push, using the muscles of the chest, triceps and the front part of rus shoulders. When JAL, involving the muscles of the back, biceps and the back of your shoulders.

Here are three good options:
• Bench press and rowing.
• Bench press and with Mancuernas
Remo inclined to Mancuernas.
• Bench press tilted and pullover.