volleyball game techniques

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.

15 benefits of yoga

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.

long jump

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

How to improve and maintain stamina for football players

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.

Jump Rope, Simple Exercises to Burn More Calories

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!

the correct running technique

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

Athletics is ............?

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.

benefits of exercise pool

Swimming is one sport that can improve one's health is also a sport without the force of gravity (non weight barring). Swim fairly minimal risk of physical injury, because while swimming around the weight held by the water or float. In addition swimming is a sport that most recommended for those who are overweight (obesity), pregnant women and patients with bone or joint problems arthritis. Swimming has many benefits that can be felt if we do it correctly and regularly, the benefits include:

   A. Build muscle

      When swimming, we move almost all the muscles in the body, from head, neck, upper limbs, chest, abdomen, back, hips, lower limbs, and feet. When moving in the water, the body expends energy is greater because they have to 'fight' the mass of water that can strengthen and flex the muscles of the body.
   2. Enhance the ability of cardiac function and lung

      Movement of water pushed and kicked by members of the body especially the hands and feet, can stimulate blood flow to the heart, blood vessels, and lungs. That is, the swim can be categorized as aerobic exercise in the water.
   3. Increase height

      Swimming is good and right will make the body grow taller (to which is still in the growth of course).
   4. Trained respiratory

      Highly recommended for people who get to swim because of asthma and respiratory system crdiovaskular can be strong. Respiratory us become healthier, smoother, and breathing may become longer.
   5. Burn more calories

      When swimming, the body will be felt more heavily engaged in the water. Automatic energy required becomes higher, so as to effectively burn about 24% of calories the body.
   6. Self safety

      With swimming we do not have to worry if one day experience things that are not desirable, especially relating to water (falling into the sea, etc.).
   7. Relieve stress

      Psychologically, swimming can also make your heart and mind more relaxed. Motion carried with a relaxing swim and slowly, to increase endorphins in the brain. Mood so cool, more cool mind, free agency was stifling.
Before the swim, so the body does not 'surprise', it is recommended to warm up movements to prevent muscle cramps at the same time also serve to increase body temperature and heart rate gradually and also cool down after swimming to body temperature and heart rate did not decrease drastically with how to swim slowly for 5 minutes.
For heating can be started by doing light movements, such as swinging arms and legs or walking around the pool for 10-15 minutes. Then gradually start with one lap to cross the pond, then rest for 30 seconds several times and peak swimming for 20-40 minutes without stopping. After several weeks, the exercise could be improved. Instead, changing the style of swimming so that all muscles trained.
The only 'shortage' of this sport is apparently less favorable for bone health. Absence of gravity forces them to swim just a bad influence on bone mass. To fix this, you can do other sports, like jogging, walking, or cycling.

How To Form Athletic and Ideal Body

The only way to form the ideal athletic body and, in addition to pay attention and be careful of any kind of food that enters the body is nothing but a way to exercise regularly and balanced.

Do not take short cuts to get the ideal body shape. For example, by liposuction surgery. Some initial steps that might arouse your passion for sports, namely:

     * Select a sport you enjoy
     * Perform the first in the morning
     * Berfotolah to wear bikinis (before and after)
     * Find a friend who forces you to exercise

Did you know that there are 5 types of exercise are the most popular woman who might just be your reference.

run
To get a toned thighs and buttocks, you just do three times a week for 30 minutes.

run
To reduce the fat around the waist, buttocks became taut and improving blood circulation. For maximum results, walk at a pace that makes you breathe faster, but do not run. Ideally performed for 40 minutes.

swim
To get strong shoulders, the slender legs and perfectly formed biceps, do a few laps in the pool for 30 minutes, three to four times a week.

weightlifting
To build muscle biceps, triceps, abdomen and buttocks strong and sexy, you just do two to four times a week.

yoga
To form a strong and sexy muscles with full concentration owners think the figure of the ideal body, such as Madonna or Beyonce, doing only three or four sessions a week.

Note:
For the weight-bearing exercise, it is not allowed to perform this exercise in a state of hunger.

WHAT SIH Exercise Benefits???

Often people say that childhood is not so active exercise. Because exercise is only regarded as one of the extra-curricular activities that are required during school. Or maybe you are one of those who think that sport is an activity only for those who want to be a sportsman / athlete. Exercise is not serving you, someone who actively worked in the office and do not have much free time.But without realizing it, our busyness makes us more likely to sit and be still in place. And the longer, sporting activities regarded as something foreign to us. Actually, along with the active movement of a person's body, then the improved health of our bodies. If you want to know more what the benefits of exercise, maybe you can find the answer here. If there are at least 2 or 3 benefits that you like, it was a good reason for not exercising?If you are actively exercising regularly then you will get benefits:* Can sleep more soundlyQuiet rest and deep sleep will occur naturally after a period of regular exercise* Increase bone densityCertain types of sports, such as weight lifting exercise, will increase bone strength and slow the occurrence of osteoporosis* The composition of the body for the betterIf we exercise regularly with a balance / balance with a healthy diet, body composition, then we would be better with less body fat* Reduce the incidence of anxiety and depressionExercise can make people more passion, better mood, and indirectly improve the quality of life* Reduce the risk of gallbladder stones (female)Especially for women, setting exercise by way of a healthy diet and regular exercise can reduce fat levels in the blood are a risk factor of gallstone* Reduce the risk of suffering from diabetes mellitus type 2 (diabetes)* Reduce the risk of coronary heart disease and* Improving quality of life in old age, increasing life expectancy and mortality (death) people exercise less than people who do not exercise* Exercise makes you feel more fit and fresh* Reduce the aging process* Make you more energetic* Improve the body's immunity so that you seldom sick* Reduces blood pressure for people who tend to have high blood pressure* Make your help control weight

So if you are interested, there's no harm in starting to spend some time at least 20 minutes for 3 times a week for exercise. When your heart has to work for you non-stop for your life, you do not hurt as a sign of thanks to the efforts of your heart, take a little time to make 'your heart happy and healthy'.

Nutrition Athletes Needed

A good athlete or a football athlete swimmer requires excellent performance in every game he does. To get physically fit and look of an athlete who should get the right nutrition in accordance with the load they get.
Nutrient content in food between an athlete is not the same as ordinary people, because of the burden they received not the same. Nutritional needs of an athlete should always be considered as an athlete's performance will be largely determined by the nutrition they receive.
Indonesia is not all athletes concerned about nutrition and diet should be completely guarded. Differences with athletes who have patterned well out of food and nutritional intake so that they will have a physical and a better stamina.
What are the nutrients needed by an athlete and should always be considered in taking it? These nutrients must be set by an athlete:

   A. Carbohydrates. Carbohydrates are a source of energy for an athlete. Carbohydrates consist of two kinds of simple carbohydrates and complex carbohydrates. Commonly called simple carbohydrates to glucose, excess glucose will cause the fat in muscle tissue and it is avoided by many athletes.
   2. Fat. Fat is a source of energy required by athletes who need energy for sports activities that take a long time. An example is the long-distance runner and marathon athletes. Athletes require durability or endurance of the old and fat to provide those needs through the intake of food high in fat.
   3. Protein. Protein contains nitrogen, sulfur and iron, while the molecular basis of protein are amino acids. Useful to raise the muscle protein for athletes it is also useful to set the base of acid in the body.
By the time athletes use protein as a source of energy, meaning energy derived from carbohydrates are used up. So as to altit requiring long endurance and a heavy load of protein needs to be really a concern

The importance of exercise, as the Son of Motor Stimulation

Children with conditions that fit tend to have a better ability to overcome physical and emotional challenges. Familiarize children to exercise self-resistance, such as running, jumping, cycling, and swimming.
Since a high fever for a long time, Arvi parents are prohibited from playing outside. Whereas before, the child was 5 years old is fairly active. Often played bikes, hide and seek, badminton or just bekejar tag. Even when other children his parents had been asked to go home, because the sun was beating down, even just starting to raise Arvi layangannya. By late afternoon, when his friends are still taking a nap, she had started again playing a kite.
Because of that, her parents said, Arvi exposed to a high fever. And to dampen his desire to play under the blazing sun, his parents bought a Playstation. Since then Arvi rarely played outside the house. Even when her friends invited to play, he preferred to "race" itself in front of the television screen. Habit had lasted six months, and if not ever play with his friends Arvi often bewildered, her shape became more rounded.
Exercise is not only important for adults, children also need physical activity for optimal growth. Children who exercise regularly are believed to be more healthy, happy, also believed themselves to make friends more easily, and adjust. Early exercise, according to Dr. Tatiana Tanya M. Rotikan, SpKO, not only make children grow up healthy and strong, but also can prevent obesity in children. Naturally, children are often active.
"Even when it was born, he was able to move their arms and legs automatically," he said. Therefore, exercise specialists from KONI are advised parents to train their children to exercise early. According to him, the habit of exercise will help the child to develop motor skills.
But not all parents can liberate their children voluntarily participate in sports outside the home. Safety factor is often the reason for prohibiting the child's parents go out of the house. While inside the house there was no open space for children to exercise. In fact, Tanya would recommend that children exercising outdoors. Especially when the morning or evening. "When the morning sun in the morning is good for bone growth of the child, because the morning sun helps the formation of vitamin D." said Tanya.
Increase flexibility and fitnessBy exercising regularly, children will have a fit body condition and will help to get better sleep quality. Children with conditions that fit also tend to have a better ability to overcome physical and emotional obstacles. In addition, the body fit the child to pass up opportunities to expand physical activity and non-physical. With regular exercise, according to Tanya, physical strength will also increase.
But Tanya insisted that those types of sports that are shown to the children should not be directed to the physical strength and motor skills. It is recommended that the child is not an exercise program that is specifically shown to produce the body muscles are strong, such as push-ups, pull-ups, lifting weights, and so forth. "With only climb or jump, children will also benefit more or less the same with the sport," said Tanya.
Tanya suggested that children do sport is a sport that can help increase flexibility, and makes the muscles move joints easily in full. Of the many types of sports, Tanya recommends that children get used to exercise self-resistance, such as running, jumping, biking, to swimming. "This type of exercise such a mandatory exercise that must be mastered by the child," Tanya asserted. According to him, olahrga types have different benefits. But the bottom line, is the first step the establishment of a foundation for physical fitness and muscle endurance children. "So that later physical growth of children and would be better," he explained briefly.

heating in futsal sport is very important

To avoid injury to the Sports futsal or football, it is important to warm up, stretch before the game and also cooling and stretching after the game.

Heating can be done by doing some stretching or jogging for 5-10 minutes, the heating will warm the muscles and joints so that the muscles become more flexible and resistant to injury.

After that stretch the muscles by stretching for 8-10 count on the soles of the feet, calves, legs, waist, shoulders, arms and head. Cooling is reduced gradually before exercise training is stopped, for example, by jog or moderate exercise. Cooling will prevent the occurrence of symptoms of "dizziness" which is to maintain blood flow, as if heavy exercise is stopped abruptly then the blood will collect in the leg veins, causing reduced blood flow to the head. Cooling and stretching will also help remove waste products, such as lactic acid from muscles so terhidar of feeling sore after a workout.

Among all the things to be done, the most important thing again is if you are not a professional indoor soccer player, do this exercise just for fun and looking for the fitness course that will not experience an injury that could harm themselves or others who become opponents bermain.Selamat Ber-Futsal or Football and safe from injury

function of stretch in the sport

Perhaps you from small heating was used to perform activities or warming up before exercising. At the time of first school we are taught to warm up first before getting into sports practice lessons in the field. At least we were told to jog around the field or around the streets outside the school. When the gym early in the morning along with any movement would warm up exercises for those who come not too late.

There may be wondering why the heating should be done? what functions and benefits of warming up prior to heavy physical activity like sports? And various other questions which may not be answered until today. What is certain is very important to do warm up before exercise. Than sorry later because it does not heat up yourself, then do warm up even if only briefly.

A. Function / Benefit Warming Before Sports

Sports involving the movement of muscles, joints and bones in a large enough intensity. By doing so warm blood sport that is rich in nutrients and oxygen will flow to the muscles so it's ready to be driven harder work. While the usefulness or benefits of exercise itself is to strengthen muscles, bones, heart, lungs and the circulation of blood.

B. Type / Shape Heating The Quick and Easy

Heating or warming up can be done without the help of any tools and without cost, ie with light jogging, light aerobics, jog in place, and others. Enough to our body sweaty, hot and feeling quite heating approximately 5 to 15 minutes can be followed by muscle stretching or streching for a few minutes for your muscles more flexible to use later.

C. Effects, Impact, and Effect Not Doing Warming Sport

Without an adequate warm up before doing exercise a dominant activity moves the muscles, joints and bones can result in injury to muscles and joints injuries. Of course, the injury will greatly interfere with activities and may be very painful and need further medical treatment. Muscle injury can be a sprain, whiplash, sprains, muscle cramps, muscle pain, and so forth.

D. Stretching / Streching the Good and True

After warming up that makes a little sweat, then followed by muscle stretching or strenching. Both heating and stretching should be done in a lightweight, low-capacity not too excessive. If done excess can lead to joint injury. Do not let the sport has not been feeling tired or exhausted heavy. If it is done properly then the body will be ready to do sports activities. Then work out with joyous feelings without coercion and forget all the problems that exist.