With the arrival of the warm season, many sports gain fans by having the face of the summer. Balls, rackets, bikes, boards enter the scene, mainly in the open air.
However, the heat requires some extra careful at the time of practicing exercises. Eat light and balanced, physical preparation for training more heavy and sun protection are some of the recommendations. Check out nine tips sports and lessons that will stir your vacation and boost your health.
Hydro Kick Boxer – Boxing in the water
What it does for your body: the modality uses the resistance of the water to intensify the movements, promoting the toning of the muscles and drying the fats.
Calories lost per class (50 minutes): 500 Kcal.
Care: “The resistance that the water provides causes you to burn calories and the muscle contraction to overcome the obstacle, however, it is necessary to a healthy diet, since the lessons are drawn,” says professor Antônio Aboarrage, the academy’s Station of the Body, of Rio de Janeiro.
Hidrocycle: Bicycle in the water
What it does for your body: lose weight and promotes physical fitness.
Calories lost: 500 calories per class.
Care: “The water protects the joints against impact and prevents injury,” says professor Ivan Nichinoro, professor of the academy Top Spin & Big Ball.
What it does for your body: the activity, which simulates the movements of rafting (canoeing), gathers between its benefits to the improvement of the cardiovascular system, motor coordination, balance, strength, in addition to burn body fat and tone muscles
Calories lost in 30 minutes: 100 Calories
Care: “most of The aerobic exercises, such as treadmill, bicycle and mini-trampoline, mainly work the muscles of the lower, legs and buttocks. Therefore, the students should go easy so as not to suffer injuries or sprains the muscle,” explains professor Rafael Andrade, a two-time world champion rafting.
Walk on the street
What it does for your body: it prevents heart problems and helps lose weight. Try not to walk in places irregular, so as not to disrupt the column and the ankle. It is fundamental to the use of tennis and a half to let the foot more comfortable.
Calories lost in 30 minutes: 276 kcal.
Walk in the sand
What it does for your body: to leave the legs and the butt durinho walk in the wet sand at the edge of the sea. For those who are starting, it is interesting to perform the walk in water up to the ankle. But if you are already a practitioner, this height can be up to the knee. The water refreshes and provides a pleasant feeling.
Calories lost in 30 minutes: 270 kcal
Care of both: “the ideal is to do a physical assessment before you start practicing and do not make an effort greater than their physical capacity usual to avoid problems in the heart,” says the president of the Regional Marília of the Society of Cardiology of the State of São Paulo (SOCESP), Paulo Moreira.
What it does for your body: promotes a large caloric expenditure, works the upper body and helps improve breathing
Calories lost in a 30 minute of exercise: 260 kcal
Care: for the fitness coach Rodrigo Taddei, the Threshold Advisory, swimming is able to increase the burning of fat and assist weight loss, however, stretching, proper nutrition and hours of rest are important to not get cramps and muscle aches,” he explains.
What it does for your body: improves physical fitness, increases speed, working the hand-eye coordination and strengthens the muscles.
Calories lost in a 30-minute class: 150 kcal
Care: “pay attention to the impact suffered by the knees. If you train in the streets, choose well tennis. If you go to the beach, stay on the hard sand near the water, because it is more appropriate to run, understands better the impact. Already the carpeted fluffy should be avoided, because it causes an overload greater in the joints,” suggests the teacher of the Runner, Thiago da Silva Amorim.
What it does for your body: improving coordination is the most important benefit of this sport superdivertido.
Calories lost in 30 minutes: 190 kcal
Care: “avoid the period of strong Sunlight that goes from 10h to 16h. In addition, use sunscreen and keep hydrated,” explains physiologist John Pinheiro.
What it does for your body: tenses the buttocks and legs, in addition to help burn abdominal fat. -To be on the bike path or on the sand of the beach, the bike ride helps eliminate enough calories in addition to tensing of the muscles of the thighs. Look for pedaling in a straight line and every week to intensify the practice by increasing the route.
Calories lost in 30 minutes: 126 kcal
Care: “it Is always good to wear light clothes and drink lots of water, after all, the bike requires strength and disposition of your body,” explains the personal of the Runner, Thiago da Silva Amorim.
What it does for your body: by practicing this sport you can increase up to 85% of the capacity of cardiorespiratory and strengthens the muscles of the arm and the thorax.This is not to mention a supermelhora of balance.
Calories lost: up to 600 per hour.
Care: “it Is important to know how to swim well not to run risks on the high seas and not to eat anything heavy before class,” explains professor Daniel Nunes, of the School DN Surf, in New Hamburg, RS.
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