ServiceService there are several kinds:
1 Service above. Service with the prefix is throwing the ball up as necessary. The server then jump to hit the ball with his swing over the top.
2 Service below. Service with the prefix of the ball is in the hands of not hitting the ball. beriap memukulbola hand from behind the body to hit the ball with his swing from the ground.
3 Service afloat. Is a service for the prefix and memukulyang almost the same way. service prefix was throw the ball floats to the top but not too high (not too high from the head). Hands that will hit the ball getting near the ball with a very short swing.that need to be in service• posture and outlook• Stomach or older must be in accordance with the requirements.• As when to hit the ball.Service done to start a game of volleyball
Passing• Passing Down (Punch / penganmbilan hands down)Squatting posture, knees slightly bent.clenched hands, the one with the other sealed.Adapted to the harsh hand movement / lack of speed of the ball.
• Passing Top (Punch / penganmbilan hands up)Squatting posture, knees slightly bent.Body bent slightly come forward, elbows bent fingers open hemispherical form a curve.Thumb and finger close together to form a triangle.Touching on all movements jari2 and straighten both armsSmash (spike)By forming the attack hit hard by the time the ball is above the net, to put the opponent. To do well to consider the following factors: the prefix, repulsion, punches, and landing.
Stem (blocking)With the efforts near the net to try to restrain / blocking the ball coming from the opponent. Block the correct attitude is:
a.Jongkok, preparing to jump.b.Lompat with both hands tightly, and straight up.c.Saat lands should immediately step aside and give friends a chance to shift to alternate block.
Still not convinced by the benefits of yoga? Believe that yoga helps you ...
1. More feksibelThese benefits are most directly felt. Maybe in the beginning of the exercise have not been able to touch your toes while doing backbend movement. However, if you keep practicing, the body slowly began to feel more flexible and you can finally touch the big toe. You will also find the pain and fatigue disappeared.
2. StrongerStrong muscles make you look more attractive. Muscles also keep our bodies from diseases such as arthritis and back pain as well as easy to fall in the elderly. Build strength through yoga, you balance it with flexibility.
3. Improve postureDid you know, our head like a bowling ball is big and heavy? Need to balance the spine and back muscles to support it. Not impossible if you feel tired. The problem is with bad posture. Yoga can improve posture and prevent aches, fatigue, arthritis, and also because of poor posture.
4. Protect joints from rheumatism and arthritisEvery time doing yoga, you train your joints to move in full range. This means you prevent degenerative arthritis by "squeezing and soaking" areas of cartilage that is rarely used. Cartilage like sponges that absorb nutrients only when fluid is expelled. Without latthan, the network will be decomposed and left the bones without pads.
5. Protect the spineThe joints of the spine as the rear shock absorber between bones also need to be trained. If diligently practicing backbend, forward bend, and twist, you keep the joints of the spine become more flexible.
6. Preventing osteoporosisThere have been many studies have shown that weight-bearing exercise strengthens bones and osteoporosis dispel. Many yoga postures require you to lift your own body weight. Pose Downward or upward facing dog helps to strengthen the arm bones are vulnerable got osteoporosis. Yoga is also good increases spine density.
6. Blood circulationYoga trains you to relax. Relaxation exercises that help the blood circulation, especially in the hands and feet. Yoga also helps oxygen to enter the cell. Pose a good twist to bring blood to the organs in and drain it out after the pose is complete. Pose
headstand, handstand, and shoulderstand helps bring blood from the legs
and pelvis to the heart and from there pumped to the lungs, so it gets
fresh oxygen. Yoga also increases levels of hemoglobin and red blood cells that carries oxygen to tissues.
8. Clean the lymphWhen the contract and stretch muscles, move organs, you increase the lymph cleansing, fluid rich in immune cells. This
will help the lymphatic system fight infection, destroy cancerous
cells, remove toxins from the production of cellular functions.
9. Protects the heartAerobic exercise is great for protecting the heart. Although not included aerobic, if you do yoga, you increase your heart rate to aerobic levels. Although
yoga does not increase heart rate to improve cardiovascular function,
the study found that yoga practice lowers resting heart rate, increased
stamina, and improve maximum oxygen intake when the sport. This value is similar to aerobic exercise.
10. Lowering blood pressureYou should try yoga if you suffer from hypertension. Two
studies of hypertension of the British medical journal The Lancet,
compared the effects of savasana pose to just lay on the sofa. After three months of savasana is called systolic blood pressure lower than 26 points and 15 points in diastolic pressure.
11. Keeping the MemoryYoga lowers levels of the hormone cortisol. Normally
the adrenal glands to release cortisol in response to a state of acute
crisis which then temporarily promote immune function. If cortisol levels remain high after the crisis had passed, it can undermine immunity. Temporary increase in cortisol is to help long-term memory. However, if continuous, high cortisol interfere with memory and cause permanent changes in the brain. Excess cortisol is associated with depression, osteoporosis, high blood pressure, and insulin resistance.
12. Bring happinessResearch shows that yoga exercises consistently improve depression, increase serotonin levels, and lower cortisol. Richard
Davidson of the University of Wisconsin, USA, found that the left
prefrontal cortex appear to rise in people who meditate. The discovery was to correlate the higher levels of happiness and immune function better. Higher levels found in yoga lovers who have many years of practice.
13. Lose weightDo not be lazy to move and do not be greedy. That's exactly the principle of maintaining a healthy weight. Yoga can help us do both of these principles. Yoga exercises to help you move and burn calories. Emotional and spiritual side of yoga encourage you to look at eating and weight problems more deeply. Maybe yoga will inspire you to become more conscious while eating.
14. Lowering blood sugar and cholesterolYoga lowers blood sugar and bad cholesterol, while raising good cholesterol. In
diabetes, yoga helps control blood sugar by decreasing cortisol and
adrenaline levels, lose weight, and improve sensitivity to insulin.
15. Improve intelligenceAn important component of yoga is to focus on the present situation. The study found that regular yoga exercises to improve coordination, reaction, memory, and even IQ scores. People
who practice transcendental meditation are able to solve problems,
process information better because it is able to concentrate, easily
distracted and not another problem.
An activity of movement which carried on in leaps and bounds to achieve leap-sejauhnya ygsejauh. Field
size for the distance of the leading long jump run up to 45m beam
pedestal, pedestal blocks 10cm thick, 1.72 m long, 30cm wide, like a
long leap 9m, width 2.75m, depth of ± 1 meter jump like The researchers
proved that a long jump performance depends on kecepatandaripada prefix or square off. therefore, in addition to having the ability
sprintGood to be supported also by the ability of repulsion atautumpuan feet.Long jump technique
Square offSquare off goal is to get the highest possible speed in order to push forward a larger mass. Square
off distance depends on the maturity dankemampuan berekselerasi
kecepatanya, and to increase the required kemampuankecepatan square off
a good exercise program, and also ketepatanmenumpu. As
the provision of training within a short square off dengandimulai of 5
steps, 7 steps, 9 steps, and so on while watching kakisaat rivet.RivetIs
a movement that is important to determine the outcome of any rivet leap
yangsempurrna.Badan not too inclined to do as run / square off. The foundation must be strong, quick and active body balance is maintained so as not to wobble / shake. Little weight on the front of the fulcrum, the movement of the foot menelapak daritumit to toe, with a fast tempo. Movement of the swing arm is membantumenambah height and also maintaining the balance of the body.DriftDrift
motion at the time after leaving the beam support and
diupayakankeseimbangan stay awake with the help of the swing arms so
that the air moving. To perform this movement there are a few techniques. First,
Melayangdengan squat stance by the rivet leg swinging as high knee
lift, followed by a pivot foot and then both feet before landing
brought to the front. Second,
Hovering in a manner dependent manner rivet melakukanyayaitu time
swinging left foot hanging straight, body upright kemudiandisusul by
foot pivot with knees bent with a hip attitude to depanyang then pushed
the two arms stretched upward. Perludiperhatikan body balance in order to remain tepelihara until landing.LandedMovements should be two feet when landing. Of
particular interest is the second leg saatmendarat landed
simultaneously followed by a boost pinggulke front so that the body
does not tend to fall into the back of the jumper's adverse
sendiri.Gaya leap in the Long Jump which is often modeled as squat
style, GayaMenggantung, street style in the air
In
addition to skilled and good at playing the ball, dribbling, scoring,
has speed, every football player should also have the stamina to play
for 90 minutes on the field. Because it is practiced correctly and regularly, combined with a healthy lifestyle has become a must for any football player.
If
you are currently aspires to be a football player as long as possible,
here are some tips that may guide you to increase your stamina and keep
fit.
* Increase endurance running. You can increase your stamina by running exercise. If in one week you ran 3 miles, the next week you can try to run as far as 5 kilometers. In
addition to improving and maintaining stamina, it can also strengthen
your leg and thigh muscles and increase strength and endurance of your
body.
* Swimming and diving in the water. You can do swimming and diving sport to improve and maintain your stamina. This exercise can also improve lung capacity, breathing control and increase the strength of the muscles of your body.
* Exercise regularly alternating. The point is that you can perform two or more types of exercise in turn. For example the first exercise you can do brisk walking, then running, then run again, then run in turn. This can be interspersed with taking a break while doing moderate exercise to flex your muscles.
* Jump squat exercise. Jump squats on a regular basis can help you improve the strength of your leg and thigh muscles. You can do it in practice for several minutes. Because muscle strength and leg is the most important thing in keeping your stamina in playing football.
* Exercise your upper body. Although
playing football most of the use of the lower body, you must keep your
upper body condition, so that your body balance is maintained. You
can do moderate exercise to train the head, neck, shoulders, back,
chest and hands in order to maintain flexibility and not rigid. It can also help you improve and your stamina.
* Get plenty of rest. To maintain the stamina you need to get adequate rest. You must have a proper schedule when to practice, play football, sleep and rest. You also have to reduce the time to stay up and come out at night because it would interfere with your rest time.
* Eat a healthy and balanced nutrition. You must maintain and control the food intake into your body. You should reduce fatty foods but consume lots of vegetables and fruits and meat to taste. You can also take additional vitamins and nutrients that can keep your body condition remained good.
As in any sport practice, before practice, do not forget to warm up and cool down first. This is to keep your body's muscles do not cramp or tension that can result in you get injured.
You probably already tried many of the best sports equipment, ranging from cheap to expensive. But did you know that there is a simple tool that can burn three times more calories than other tools? The answer is to do the jump rope skipping rope.
Jump rope is one of the simplest type of cardio exercise a major impact to the body. Jump rope for 10 minutes can burn calories equivalent to jogging 8 minutes per mile. Therefore,
the fitness experts call the jump rope is an exercise equipment and the
best form of exercise that can be owned by anyone.
Jump Rope Exercises Doing reasonHere are five reasons why you should learn to jump rope:
1. Affordable prices. Unlike
a treadmill, elliptical or other cardio exercise machine, the price of
the rope to jump rope latithan is very cheap and durable for long-term
use.
2. Portable. You can carry it to wherever the rope with ease, allowing you to practice anywhere either inside or outside the room.
3. The power increase. Jump can build bone density and increase overall body strength. The athletes jump rope exercises in order to maximize the high vertical leap.
4. Improve Coordination. Jump rope requires you to be able to control the speed, rhythm of movement, and proper posture. This exercise helps you improve your concentration and maximize your workout results.
5. Burn the Fat. Jump rope involves almost every muscle in your body. Jump rope is a cardio workout that can help you to burn fat as effectively as other exercises.
Starting a Practice Jump RopeIf you have never done before jumping rope, try doing the exercise jump rope without using ropes. Focus on yourself to do the movements as if you are practicing using a rope. Rotate your wrists together with a jump. This will make you adapt before it is ready to do the actual jump rope.
How to Do Jump Rope:
A. Stand straight with both hands holding the rope.
2. Place the strap on the back of the body as a start.
3. Jump as many as 30 reps swinging the rope forward.
4. Rest for 30 seconds.
5. Then do another 30 reps, by swinging the rope backward.
6. Do as much as 4-8 set or according to your Traffic.
7. Tip: Usually, beginners are often caught, should beradapasi and maintain concentration.
Looks easy does not it? Try to dismantle the shed and grab the rope skipping once you use frequently. Start to jump, and take the rope with you wherever you go. Happy practicing!
Cardio exercises like running to burn calories faster, and burn body fat at 30 percent more than walking at a moderate pace. This is due to the foot has the most muscle fibers when compared with the other members of the body.
However, many people are still hesitant to run. Many people are injured during a run. In fact, the injury would not have experienced if you apply the right techniques. In fact, good technique will make you run more easily. Long-distance
running coach, Alberto Salazar, and Paul Greer, professor of health and
exercise science at San Diego City College, for sharing your technique.
Look aheadIn
order to stand upright but relaxed in the legs, and to breathe more
easily, imagine you are bound by a chain over his head, as if you were
a puppet. With this position, gravity efficiently will be in line with the head, torso, and pelvis. However, lifting your chin. Menataplah straight ahead, not down to the ground.
Push your armsMake a 90 degree angle at the elbow when running, but not held to the side like wings as he swung back and forth. This way you will waste energy, Greer argued. Better, keeping the shoulders relaxed, and swing your arms to your chest and toward the hips. All these movements should be encouraging you to go forward.
Not land a foot in the fingers or heelMost runners will land on his feet on the ground of the toes or the heel. But
according to Salazar, ideally you should have landed on the foot pads
foot (front foot, near the fingers), then bertolaklah. Landing on the heel will make the move stalled on the ground, causing a risk of lower back pain. While landing on your toes will add to the tightness in the calf muscles.
Lean slightly forwardWhen
it is fully feet flat on the ground, should be directly under your
knees, and are also directly under the hips at the end of your step. In order to obtain this alignment, lean your body slightly forward about 2 or 3 degrees.
With clenched hands relaxedWhen running, do not hold hands or clenched so tightly. Let your hands relax. Imagine you're holding a piece of paper lightly with the thumb and middle finger. Hands clenched tightly will cause your muscles to contract, and spend energy.
Lastly: do not forget to pray before practice .... CONGRATULATIONS ... to practice
Branch is called the parent or the mother of the sport is athletics. Diperlombakan
numbers in athletics there are several kinds, such as running,
throwing, jumping, and sprinting tolak.Nomor is 100, 200, 400 m, while
the contested medium range is 800 m and 1500 m. For
the distance is 300, 5000, 10000 m, and marathon (42.195 km). As for
the throwing is throwing discs, hammer throwing, to reject the shot
put, and the jump is a long jump, high jump, pole vault, jumping
transmissible.In the middle distance race, runners using start flying. Is not an important factor in practice is a stylish middle-distance running. Javelin track width is 4 meters. Number called the javelin javelin throw. What distinguishes the style in the long jump at the moment is in the air. Is the parent organization of the National Athletic PASI.The stages in the javelin step hop style, is a quick run continued cross step, toed, throwing. If and when they fall on the ground, spears do not pierce or make a mark, it is not legitimate and were not measured. A good way of doing prefix in the long jump is running at high speed. Sequence of leg movements in the long jump repulsion is heel-toe foot. In the long jump style posture while hanging in the air is bounced back. In the intermediate sprints, practice running 100 m and 400 m aims to train speed. Ran 50 yards using start squatting. Ran 50 meters from start to finish when done with maximum speed. Posture when sprinting is leaning forward.On entering the finish line to watch for is not doing the jump. Prefix function in the long jump squat style is gaining speed as melompa. At the time of repulsion, the feet that serves as the starting leg is the left leg. At the time in the air long jump squat style attitude both arms straight to the side. So there are four long jump technique, namely prefix, repulsion, hovering, and landing. There are three styles, namely the long jump squat, hovering, and went on the air.
