The best exercises for agility and fitness and body building

Provides fitness training, five important elements of good health.In order to obtain those benefits, make sure that your sports includes basic fitness exercises, namely: aerobics, strength training, and stretching exercises, basic exercises and balance exercises.

Exercises Whether you're a beginner agility follow the first steps toward fitness or a veteran practitioner hopes to improve the results of your exercise, I know that fitness training based on sound assets is essential. Within the following five elements to create a balanced routine.

1- Aerobics

Aerobics is a fixture in most fitness training programs. Help this kind of exercise to breathe more deeply and faster which increases the amount of oxygen in the blood. Whenever الآيروبك best exercises, the greater the efficiency of the heart, lungs and blood in the transport of oxygen in the blood to all parts of the body and become a complete physical and routine tasks easier unexpected challenges such as running your car in the pouring rain.
Includes aerobics any physical activity that uses large muscle groups and increases the heart rate. Try walking, jogging, cycling, swimming and dancing and water aerobics. Aim to exercise at least two hours and 30 minutes per week of moderate aerobic or one hour and 15 minutes a week of intense aerobics.
2-Strength training
Fitness muscle another key component in fitness training program. Can help you do strength training at least twice a week to increase bone strength and fitness muscle. It can also help to maintain muscle mass during a weight loss program.
Most centers offer fitness of various resistance machines, free weights and other tools for strength training. But you do not need to invest in a gym membership or use expensive equipment to reap the benefits of strength training. Can be used homemade weights - such as plastic soft drink bottles filled with water or sand - as well.
3-Basic exercises
Help the abdominal muscles and the lower back and pelvis - known as the core muscles - to protect your back and linking movements of the upper and lower body. Core strength is a key element of a fitness program right.
Basic exercises help to train your muscles to brace the spine and enable you to use the upper and lower muscles of your body more effectively. What are the basic exercises? Each exercise uses the trunk of the body without support. You can also experimenting with different core exercises with a fitness ball.
4-Balance training
Should the elderly in particular to include in the table of their training routine exercises help to maintain or improve balance.
This is important because the balance tends to deteriorate with age, which may lead to falls and fractures. Try to stand on one leg for a long period of time to improve the overall stability. Can activities such as tai chi to strengthen the balance as well.
5-Flexibility and extensibility
Flexibility is an important part of fitness. Require certain types of physical activity, such as dancing, more flexibility than others. Effective stretching exercises to increase flexibility, and thus can allow practitioners to carry out the activities that require greater flexibility easily. Stretching exercises also improve the movement of the joints.
As that regular stretching helps to relieve tension. For this reason, the activities of the proper stretching and flexibility are an important part of the program of physical activity.
Before that stretch, then Warm-up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, extensibily after exercise.
- When your muscles are warm and expandable. If you do not play sports regularly, it is best to that you  do some extensibilitis on at least three times a week after the warm-up to maintain flexibility.


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