general sports

Best time to exercise, Morning or evening?

Some have been scientifically proven to be more productive in the morning, others more productive at night. Now it seems your exercise is affecting your health time.

Specialist recommends you wear shoes in the morning than the evening. There are three common reasons:

Workout generates endorphins – a hormone that is released into your brain. Thanks to these clothes, if you exercise in the morning, you will feel better all day. You will be more actively thinking and minor to bother.

By practising in the daylight, you can make sure your metabolism begins. The results? Even if you are sitting at your table afterwards and your body immediately starts to burn calories. Pleasant reward!

According to a study, men exercise more exclusively in the morning gets good sleep than men who exercise during at evening. Good sleep can have a big impact on your weight because those who sleep well provides the body energy it needs and make decent diet options throughout the day. Finally, less sleep can affect appetite-boosting hormones.


5 long term benificts to do bikram yoga

Hot yoga, also known as bikram yoga, is becoming more and more popular. In this type of yoga, ancient yoga practices are combined with the benefits loss of calories. It offers some amazing advantages!

1. Make your skin brighter

Because Bikram yoga is performed in a hot room, you begin to sweat faster. It will loose a lot of waste and make your body healthy. Frequent sweating reduces impurities, swelling or acne on the skin. After two bikram yoga sessions, you will see the skin glow.

2. Say goodbye to muscle pain

We have long known that warm temperatures can greatly prevent muscle pain. By combining these calories with muscle exercise and muscle relaxation, you get Bikram yoga. Muscle pain disappears like ice in the sun.

3. Maintain good mind and healthy body.

The scientific community has agreed that yoga is good for health. In the Bikram yoga class, you will find time to relax completely. Fight for the heat and peace in your head, even the disappointment. Bikram yoga gives you a sense of honesty from the inside and you see it from the outside!

4. Reduce stress

During hot yoga, pay special attention to breathing. Breathing and emptying your head properly will reduce stress. Explanation of stress leading to premature aging. By reflecting on your breathing, you learn to affect yourself in different ways. As a result, you will learn about daily worries that reduce stress.

5. Reduce excess weight

During hot yoga, your calories will decrease significantly. In warm weather, your heart beats faster and you need more energy. Therefore, their specific resistance increases. Yoga makes your body strong and versatile. Sweating in a hot room can make you loose waste and balance hormones. Honest hormonal balance is key to reducing in the abdomen.


What happens when you do yoga everyday

We don’t need to tell you that yoga is great. What exactly does the body do when you do yoga every day?

1. You gain confidence

Trust makes you happy, it makes those around you happy. Doing yoga every day will help you understand your body and mind better. It gives you better life choices and gives you more confidence. Your body becomes strong and beautiful, and your skin looks great. Anything else sexy?

2. You will learn to breathe well

During yoga, you learn to focus on breathing. Over time, these breathing exercises become second nature, leading to significant health benefits. You can calm down, improve your vital capacity, stimulate your blood flow, and your body can eliminate waste.

3. Are you aware of your attitude?

If you do yoga on a regular basis, your posture will improve. Each yoga posture teaches you how to stay upright and your back straight. If you sit and bend now, it will correct itself. This way, you can not only look fit and also prevent back pain.

4. You will live longer

During yoga, you learn about current performance. You can release your thoughts and focus on your breath, which is a wonderful feeling. Being full right now is a great skill, and you can use it anytime, anywhere.

5. You will be more flexible and stronger

Doing yoga every day will increase your flexibility. You will also become stronger, slimmer and thinner. Your clothes will make you look good.

6. You lose stress

In times of stress, yoga can help you relax. Stress is usually on your shoulders, and you can completely eliminate stress through yoga. After a yoga class, you will also have the confidence to deal with a stressful situation in your life.

7. You can do it anywhere without spending money

You can do yoga at home, at work, or even while traveling. Also, yoga is completely free, you don’t need expensive equipment, you can do yoga at home. So there’s really no reason not to do yoga every day, try it!


Top 10 secrets for yoga beginners

Yoga is fast becoming a popular sport. There are many benefits to yoga.Today, there are many courses and programs that allow you to learn yoga online and offline.Do you want to try yoga or are you interested in some techniques? So here are 10 tips for yoga beginners.

1.Yoga is not limited by culture.

Yoga has nothing to do with faith and is not culturally limited. Instead, it’s a lifestyle and a sport. Yoga is about your health and not letting the world tell you who you are, it allows you to know who you are. Basically, it helps you stay healthy.

2. Yoga is good for muscle.

When you start doing yoga, it becomes hard than you think. Yoga focuses not only on your mind, but also on muscle building. After a while, you will get clear results.

3. Lose weight

Yoga not only achieves the muscle-building effect but also makes you lose weight. At first you don’t pay much attention.This is because most muscles develop earlier and muscles are heavier than fat. After a few months, you will only see results.

4. Choose an interesting class

Choose the yoga class that suits you best. Therefore, find a good group, a good coach and good music. It will make you feel better and you will get better results.

5. Buy mat

You may not know it yet, but there are many different types of yoga mats. It is better to choose a thick and comfortable mat with a non-slip system. If you pay a little more, you won’t regret it.

6. Take a rest

Make sure you’re alone, in clothes that make you feel good. Everyone is fit in yoga class and now it’s time to work for you. It makes you feel more relaxed.

7. Always go to class

Do you have a bad day today and don’t want to go to any yoga class? Go ahead! Resting an hour does wonders for yoga.You will not leave happy, but after a few yoga exercises, your mood will change quickly.

8. Make a plan of yoga after exercise.

After a rigorous workout, plan an hour of yoga. It sounds strange, but you will be healthy the next day. Yoga ensures that you stretch and stretch your entire body, which requires a lot of effort.

9. Fasting Exercise

Try exercising on an empty stomach. When tilting and pulling the body, it is better to be empty and empty. Bring a little water. You need it.

10. Take a photo

Take simple pictures. This way, you can see how fast it is developing. By looking at the photos in the yoga class, you will know that you are making rapid progress. It is ideal for boosting mood.

Don’t forget to have fun in yoga. Find many new techniques and try them. Even experienced yoga lovers are learning new things every day.


8 tips walking will be much easier

The walk consists mainly of mental stimulation. If you have been running for some time, your motivation will suddenly disappear. With these 8 mental skills, walking becomes easier.

1. Inspirational Mantra or Song

Do you have a personal mantra or a powerful song that excites your extra motivation? Think of a phrase that allows you to continue and reappear. It also helps to bring in exciting songs. Can you walk without music? Then you can play songs in your mind!

2. Trust in help when tired

If you are really tired, this can help you start counting. Over the last few kilometres, this will help you count things down, which will relieve your fatigue. Count the trees, racers, cars… whatever you want. Never mind you’ve lost, please start again!

3. Walk to a place

At the end of the running session, it can be overwhelming. Then try to walk to a certain place like a tree. When you arrive, select a new point. It helps to give you perseverance.

4. Think about your rewards

What do you do after walking? Do you want something tasty and healthy? Another reason to do your best!

5. Consider your technique

Keep your back straight, loosen your arms, keep your head upright and use your hips. If you pay attention to your technique, you will get distracted. Not only does this make walking easier, but it also makes it better.

6. Focus on the breath

Forget all the negative thoughts and focus on the breath. Repeat slowly. Listen to your breath, you never know. This spiritual truck resembles an active meditation practice. You are free and easy to walk.

7. Conversation is important.

Quickly! “Come on, you’ll be there!” Tell yourself, it will give you more motivation.

 8. Divide the resistance into several parts

 Are you going too far? Then divide your career evenly. Instead of walking 20 km, you can walk 5 km 4 times, feel more organized


warm up exercises for legs before walking

Warm exercises are very important for walking to prevent injury. If your muscles are not warm enough, your muscles may sprain or break.

Therefore, it is important to be physically ready before the walk, and if you are exercising, these exercises are difficult to do. After all, you have never exercised before. In this section, you will learn some useful walking preparatory exercises. Before you start the walk, you will learn how to exercise this way. This way, you can prevent many injuries from happening.


It is important that you do not start walking with full force immediately. It already cures many sports injuries. Therefore, it is recommended to run it first. By jogging and quieting your muscles, you can mentally prepare yourself for the long walk. If you don’t like jogging, you can run faster to warm up your muscles. It is recommended to do this for a minimum of five minutes and a maximum of ten minutes.

Stretching exercises

After running, you can start stretching. Not all runners do this exercise. Some runners consider it boring or dangerous, while others feel the need to warm up. It is important to keep the muscles a little warm before stretching. Do this after five minutes of jogging or walking. By stretching, you can stretch your muscles as much as you can until you feel uncomfortable. You do this three times with your muscles, and then you warm up enough to start the walk.

Warm-up in cold weather

In cold weather, your muscles take longer to warm up naturally. brisk walking is the foundation for all runners. We recommend that you warm up for twenty minutes rather than ten minutes. You can make sure your muscles are warm enough and the cold doesn’t hurt them. Also, wearing sportswear will keep the muscles really warm in hot weather. Also, do not spend too much time between preparations and the start of the walk. Your muscles can become very cold, especially in cold weather and wear the incorrect sportswear.

Upper leg stretch steps

Hold the ankle and pull it to the hips with enough force. It should definitely not be painful. If you are honest, you can certainly do this.

  • Keep your knees neatly together while you stretch.
  • Tighten your abs while stretching to keep your back straight.
  • Switch to your other leg.
  • Stretch the back of the thigh
  • Place your foot on your heel and do this about one-foot length for your other foot.
  • Bend your torso towards your foot until you feel a stretch in your upper leg.
  • In the meantime, pull your toes towards you for extra stretch.
  • Your knees remain side by side during stretching.
  • Lower leg stretches at the back.
  • Put one leg back and your other leg forward.
  • Keep your feet flat on the floor and bend your knee slightly off the leg that is forward.
  • Bend your torso forward toward your knee until you feel a stretch.
  • Let your body weight rest mainly on the front leg.

Choosing the right shoes for walking

Good sports shoes are a must. They provide the necessary support for your feet and prevent painful injuries.

What should you focus on when buying sports shoes? We contact sports professionals for advise

1. Don’t buy shoes that are too short

While exercising, move your feet a few millimeters an inch forward. As a result, the size of your sneakers will be half or the total size of regular shoes. When trying this, make sure your toe is not touching the front of the shoe. Keep your fingers wide between the toes and boots, otherwise you risk blisters or bluish nails.

2. Weight is an important factor.

Those who weigh 80kg require different sneakers than those who weigh 55kg. The heavier the weight, the more important the shock absorption. When exercising, your weight will triple. These vibrations extend from the heel to the spine. If you weigh more than 80 kilograms, it is advisable to buy specially designed shoes with extra shock absorption. These shoes use a strong foam mid console to better absorb shock.

3. It is advisable to try on your shoes in the afternoon.

When exercising, the feet are slightly swollen. For example, your shoes may be very appropriate at the beginning of the workout and may start pinching after a few minutes. When I tried on my shoes that afternoon, my feet were already a little swollen.

4. Take old sneakers to the store

Every athlete goes his own way. By wearing unique shoes you can check the balance of the foot. The soles used mainly outside or inside the shoes have different walking patterns. In this case, you need special shoes to support your feet. Is your shoe soles evenly worn over the entire sole? Then you are a neutral runner.

5. Don’t put on good sneakers

Good sneakers are usually more expensive. They support your feet, take a good posture and absorb the shock. If you don’t walk in high quality sneakers, sooner or later you will get hurt. Physical therapists and treatments cost more than what they cost for quality sports shoes.

general sports

6 tips can you burn more fat on an stomach

Do you want to burn more fat in your stomach? These simple tips will keep you healthy.


When jogging, it is advisable to alternate slower running sessions with a few faster sprints. When running slower, you burn more fat, and during a faster sprint, you burn more calories.

2. Hiking

Intensive walking is more beneficial to your health. Alternate fast and slow steps and walk for 30 minutes. The concentration lasts for 5 minutes and then slowly changes to 2 minutes. Do this exercise for 30 minutes to get the best results. Do you want to earn more with exercise? Moving heavy objects or backpacks makes walking more focussed. You can also try water, the saggy areas give your muscles a good result.

3. Swim

To train all muscle groups in the body, use different swim styles to alternate with one another. Try to use only hands and feet. Swim for at least half an hour to get the most out of your swim workout routine.

4. Jump up the rope

Rope jumping feels like a child’s play, but it’s
one of the most intense exercises. You can also burn 130 calories in 10 minutes. Try to jump back and forth. Each time you open and close your legs, jump to the right and left. Try to jump for at least 10 to 15 minutes without stopping.

5. Improve tennis

Try more games instead of the standard ones. By hitting the ball back and forth, you move more than you want to win every time.

6. Cycling offers greater benefits

Maximize your bike by working at a certain speed and time. Bicycle fast for a minute, then slow down a bit. Then try to drive at the same speed and slow down. Is there a hill accept the challenge.

general sports

Squats benefits before and after exercise

Squats are one of the most effective exercises out there. Especially when you’re busy and don’t have much time to move.

If you do about 15 squats 2 to 3 sets every day you will definitely notice a difference.

1.Squats strengthen the muscles throughout your body

Squats work wonders for your buttocks, but they also help the rest of your body. The exercise is very intense, which is why your body will release hormones that are essential for your muscle development. Squat exercises will strengthen both your lower and upper body.

2. You will burn fat and lose weight

Not only do you gain more muscle, squats also burn calories. It is one of the most effective ways to burn a lot of calories in a short time. For every kg of muscle you gain, your body will burn 70 more calories per day. So not bad!

3.Squat exercises are good for your digestion

The muscle exercises improve your blood circulation so that waste products are removed faster and nutrients are moved faster. This even aids your digestion.

4. You can do it anywhere, anytime

You don’t have to go to a gym to do squat exercises. You don’t need expensive equipment and you can do it anywhere. So it is perfect for people who have a busy work schedule. You really have no more excuses for not doing it!

5.You will adopt a better posture

The muscles that you strengthen during your squat exercises will ensure that you adopt a better posture. You will stand better upright, making you look taller and more confident. It also strengthens your back, so you avoid back pain if you sit down for too long.

6.Squat exercises can balance your hormones

During this exercise, your body produces a lot of growth hormone. Growth hormone is responsible for burning fat, building muscle tissue, a good mood, a higher and a better immune system. Do you also feel like starting immediately?

general sports

7 facts plank exercise effect on body

Plank exercises are the best way to train your body at any time.

All your muscle groups will be fixed, your stamina will improve and you will be slim. Here are 7 other reasons that will motivate you to do plank exercises.

1. There is less chance of back pain

In plank exercises, your back and abdominal muscles are fully trained. These new muscles add extra support to your back. Do better postures and have less chance of back pain.

2. Your own skin feels better

Stress creates tension in muscles and nerves. Plank exercise not only strengthens muscles but also improves mood. How did they do it? They increase muscle groups, increase stress and tension in the body. Plank exercise not only calms the brain but also cures depressive symptoms

3. You run well

If you exercise regularly, you will be fine. Because of the extra muscle strength, you will always have a good posture. You look bigger and slimmer, which is good for your back!

4. Improves your balance

It is difficult to stand on one leg. Not because if you are drunk, because abdominal muscles were not well developed. By doing plank exercises you can improve balance in each section and also improve athletic performance.

5. Increase your metabolism

Plank exercises can be a tough challenge for your entire body. Compared to other abdominal exercises, you burn more calories. Your muscles are uneasy, and even when you are doing, you can make sure your body burns more energy! Daily plank exercise will keep your metabolism high throughout the day.

6. Strengthen the abdominal and back muscles, increasing the resistance.

Plank exercises are an ideal way to exercise for all muscle groups. Exercise time is not much and the effect is very good. Your immunity improves, you can lift heavier weights, lose weight, and your back is better supported.

7. You become more flexible

The main advantage is the flexibility of plank. Extend all the muscle groups and stretch your legs, toes and hips at the same time.