holds his breath

1. Training should not be daily, in order to avoid addiction to the body. The optimal interval - a day.

2. Exercises should bear some burden, but not be severe, debilitating.

3. If during the workout you feel tingling in his side, the intensity of exercises Slow.

4. If during the workout you feel pain and hear the crunch of the knee ligaments - use only the light of load (especially at the initial stages). If you hurt ligaments before the start of active sports activities - treat first, and only then start to give the load on the legs.
If after a week of training ligament still "Radiation at" - a doctor, clearly. Sports with diseased cords are not very recommended.

5. Training should take a certain amount of time, but its intensity adjust yourself: if you are not in tone - use only mild exercise (or add at least heavier) if experiencing a surge of strength - can, if desired, to give themselves and quite powerful load. The main thing - that you do not force yourself to do it through force.

6. During the exercise, it is desirable not to pause longer than 40 seconds. If you're tired - Loans exercise codenamed "mill". This simple little exercise (working out of our abdominal muscles to the shin) is so easy in execution that can serve as a rest from other exercises. Another plus - they can do, with one eye watching TV, which can allow you to forget about the time (and training in the meantime will go!). Technique is simple: place your feet shoulder-width apart and dilute hand in hand (you can squeeze their hands in fists). Rotate the body from side to side (more precisely - we have more inertia rotates, so we almost did not feel tired) at a speed of about 1 second / rotation in one direction.

Time of the "rest" is not restricted, as desired.

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7. Breath - free as you want. No rigid recommendations "deep, rhythmic breathing! Use deep breathing - another harmful myth. Once I went to courses on the Buteyko breathing (Buteyko), which affirmed (och. simplistically) that the smaller the depth of inspiration - the better. Their arguments and personal experiences have convinced me that they are right. You can check yourself:
a) Measure your pulse.
b) Begin to breathe deeply, and breathe in this way 2-3 minutes.
First, you feel dizzy, loss of strength in the second - your heart rate skyrocketed.
In one year of dramatically cleared my hypertension, there were several crises. So, when I began to breathe deeply - only gets worse. Random remembering the Buteyko Method, I have decided that in his attacks to breathe shallow, superficial, now and always make for painful conditions: if you do not get better (and better used to getting), then at least the worst will not always.

Being engaged in some, quite active exercises, you may feel anoxia (start to pant, breathe heavily). Do not worry: a small feeling of lack of air (increase in blood levels of carbon dioxide) - the good, and the temperature inside your body will be higher, which will provide additional burning fat. I want to take a deep breath - please, when you want, but do not puff like a locomotive. By the way, if you feel strong anoxia - then you have too sharp pace, the load must bleed.

The rhythm of breathing, choose the appropriate person for you. For example, I got him right in the process, unconsciously, depending on the exercises. Do not forget that when breathing, take a breath and exhale, we have a short time, without noticing it, holds his breath, breath can last for shorter exhalation, and so on, so their brains parte certain rhythm ("drill-drill-breath- breath "), if easier for you to do without him.

8. Make training more comfortable. During the exercises you can watch TV, listen to the player, think about pressing issues, something to plan.