Push Ups

    Remember to always warm up before any exercise. Warming up reduces the risk of injury, and gets muscles ready to do a push up. You can actually lift/push/pull/etc more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your arms and wrists - key joints in push ups.

1)  Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!

2)  Position hands palms-down on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

3)  Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.

4)  Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.

5)  Raise yourself by attempting to push the ground away from you. Breathe out as you push. 

    The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).

Good Morning...

  What could be better than morning run ?! So, let do It ! This System will help you  lose weight, also you will have SUPER Stamina.

  First thing what I am going to do is prepear my Iphone APP ''RunKeeper''. This App is helping me to know  how many km/mile I run, also has Hibride Map, which can find your location.
      Before training personaly I prefer to eat light food ( Apple & Water ). Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
     HOW MANY km FOR FIRST TIME ? ( Beginner )
Day 1 )  1.5 km minimum (  1.7 km ll be better, if you can ) ( NON STOP )
Day 2 )  2 km ( NON STOP )
Day 3 )  2.5 km  ( NON STOP )
Day 4 )  3 km  ( NON STOP )
Day 5 )  4 km  ( NON STOP )
Day 6 )  5 km  ( NON STOP )
Day 7 )  7 km  ( NON STOP )

Next weeks continuous to improve your own recordes ( every day  + 0.5 - 1 km )

Fitness Program For Beginners ( activity with ball )

* This exercises you can do everyday during week. For exampe : First day - 20 times... Next days +10.

Key to Successful Life

  Would you like to Feel better physically and mentally? Look better? Help avoid injuries?  Regular physical activity will help you do these things. Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health. Physical activity also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. On the other hand, lack of physical activity is associated with increased risks of :

1) Anxiety, stress, and feelings of depression
2) Developing many preventable conditions, such as high blood pressure, coronary heart diseases, diabetes, osteoporosis, colon cancer, and obesity
3) Dying prematurely

                                                      Reasons To Be Physically Active

* Be healthier                                                              * Be in shape

* Increase my chances of living longer                           * Get around better

* Feel better about myself                                             * Have stronger muscles and bones

* Have less chance of becoming depressed                    * Help me stay at or get to a healthy weight                
* Sleep better at night                                                   * Be with friends or meet new people

* Help me look good                                                     * Enjoy myself and have fun