My Experience in the Half Marathon
Life is full of challenges, that’s what makes it interesting. Can you imagine living life, day after day, without feeling the slightest emotion? Nothing makes you vibrate, nothing excites you. Rétate. Sets goals and works to do it, I can assure you that the picture changes completely. And when you start to train, to look after your health, change your habits and condition your body, it is good to establish clear goals and achievable. The goal is the driving force, the motivation will help you to continue your training. Imagine, visualize your goal and get the path becomes easier.
Two years ago, I started running regularly. I always liked running. Cardiovascular exercise fascinates me, but took a long time that did not run so frequently and increasingly longer and more distance. When I ran 10km with ease, my body started to ask for more. Went jogging and was not when to stop. I like that adrenaline and mental work that requires long distance running. I said why not sign up for the half marathon? I looked for information online and signed up immediately. But the mind is very powerful and we must not allow ourselves to be mastered. It scared me. I had doubts. Could it be that I can run the 21kms? In a month and a half you will not be able to get … I decided if I was not able to complete the 21kms running, the walk, but I know myself when I draw a goal, not to get rest, especially in terms of capacity physics is concerned.
I started training hard. Well documented and I found books and references that guided me during the 50 days. 7 days a week, running 3 days 5 to 8 km. A strength and flexibility working days, the next day was a spinning alternating cardiovascular activity, rest a day and usually on Sunday, conducted the week long race. I gradually reaching 12, 16, 18 km … The race day, the Bogota Half Marathon was held on August 2, 2009, was ready.
More than 30 000 people gathered on a sunny morning in Bogota. It was 930am when I entered the Plaza de Bolivar. I was quiet because I felt that I had prepared well. Had breakfast 2 hours before: a banana, a slice of rye bread and coffee. During the week before the race had started eating 10% more carbohydrates – rice, bread, pasta, integrated whole. I was well hydrated the night before and in the morning.
I enrolled in the open category. This category is divided into colors, depending on the speed with which distance is performed. My start was yellow, for those who are delayed 1 hour 45 min to 2 hours 15 min completing 21kms. Let’s say I’m not a runner, but my idea was not to win by any means. The emotion was total. Ten minutes before the race, I approached my exit. The enthusiasm of all participants was contagious. He felt a special vibration in the environment. At 10 am sharp, the doors opened and we started the race.
The day was beautiful, the sun was shining and my resistance was 100%. Mental work is very important for this type of event. It’s a lot of time running, the distance is long and you have to control the mind, so work in your favor. I was calm, enjoying every step he took on the asphalt. Little by little, one progresses to other brokers or vice versa. You can not let it affect you the most important thing for me was to keep the pace and peace of mind. My goal was to complete the race, reaching the Simon Bolivar Park as a winner because the complete half marathon is an achievement, not everyone does. And I did …
At 2 hours, was crossing the finish line. They gave me my medal as a participant and lay down on the grass with the other runners to stretch. She was alone. Nobody expected me to cross the finish line, only accompanied me great satisfaction and a sense of achievement. My goal was to run in the marathon and half turned.
Today I keep running from 3 to 5 times a week. Running has become a passion, a necessity, a way to relax. I can not wait for the half marathon this year, I probably will go much better, but the experience in my first half marathon I’ll never forget. So I say, sets goals and works to do it, is the best dose of self-esteem that you experience in your life.
In these times this much in fashion for teens, technology. Everyone wants a Playstation, a Wii or an Xbox. This fashionable Facebook, Twitter and other media via internet. Which brings us to the conclusion that most of the teens spend at home playing computer or any of the devices mentioned. That is no practice sports, it causes some teenagers have obesity problems, since they spend sitting and eating food that does not contribute to the smooth functioning of your body.
Maybe I’m wrong in saying that no teenager playing sports, because there is a minority that does. Such men to go to the gym or Training Soccer, like women nowadays practically almost the same sports as men.
Something I found interesting is that I did not find the sports category VOLLEYBALL, are all sports but volleyball is not. Where I live volleyball is important, not to say that we have the best players, but the sport is popular here in Jesus Maria, Cordoba. Back then, gymnastics in schools that offer is not enough to stay in shape, because adolescents eat every crap (so to call it) coming out and do new sports besides gymnastics school.
Today play a sport other than the school is an almost obligation (so to speak) is fashionable as well as the furniture, with the difference that sport contributes to good physical condition and good health. We must add to that a good feed at least 2 liters of water a day, little bread and pasta. The rest can eat without abusing them in quantity.
In order diculpas on my way to write and express is the first time I write, I’m young and I have much experience in writing, but I found it interesting the page. Greetings.
Skating can become the most fun way to burn fat while toning, shaping and tightening your legs and buttocks. It is without doubt one of the healthiest sports practices.
Do not forget our recommendations at the time of physical activity in summer: avoid the midday hours and drink plenty of water .
Skating is a sport that requires a perfect balance between mind and body while high sensory-motor coordination that engages, develops and sharpens the sense of balance and skating espacio.El management is a blend of strength, skill and resistance, which is very important to the action of the muscles and joints to give the flexion and extension
This sport for half an hour at a constant speed and moderate causes burn around 300 calories and even better, if at an intense pace can double the amount. Skating provides the same aerobic benefits offered by the run and with a more moderate physical impact, because the foot does not hit the ground repeatedly, but slides.
Skating can also help us to get some legs firm and shapely . But not only the legs and buttocks are benefited to skate, because the upper extremities and shoulders exercise with natural arm movement that begins to skate with greater intensity, and generally throughout the body improves muscle tone, and also is working abdominals, waist, back, arms and shoulders. All this because skating is an aerobic sport that helps burn excess stored fat in these areas .
Besides helping to maintain the shape and burn calories , skating also activates blood circulation improving the arrival of nutrients to cells throughout the body and therefore, improving the health and wellbeing. It also improves stamina, increases motor skills, increases muscle strength, strengthen the lungs and heart and gives a lot of energy, which can be helpful for reducing stress levels .
Information provided by the gym 30 minutes
It is proved that the abs are the best exercises to lose weight belly , basically because they allow to work all muscle groups of the abdomen, and in addition are worked back and legs.
Exercise can be fun although most women do not seem so. If you find something you like and stay motivated will be easy to follow a routine either to lose weight, build muscle if you are very thin or stay in shape. Here is a short routine to slim tummy exercises (all exercises are performed in the ground): – For lower abs , extend your arms at your sides, bend your right leg up, and keep your left leg bent on the ground. Try to touch the chest with his right knee. Alternate both knees. – For upper abdominal and lateral bend your knees and place your hands behind your head. Gather your right shoulder with your left knee, elbow and lifting up the knee. – For upper abs : in the same position last year, raise the head and shoulders, and then throw yourself back. As you will see an excellent exercise for delgazar belly. Another exercise is to raise your legs with knees bent over a chair, lift your head and shoulders, and brings the body back. – For lower abs : in the initial position of the exercise above, raise the knees to the waist, then put them back on the chair. If you are a beginner I recommend you make from 1 to 8 repetitions of each exercise. Once you get used to and have done all the exercises to slim tummy, increases from 8 to 10 repetitions of each exercise, and after 15 to 20.
- Lie on a firm floor on your back, put your hands behind your head, and proceeds to lift your torso as possible with only the strength of your abdomen (do not pull on your hands), do this exercise 12 times in three sets.
- Stand with feet slightly apart, hands on the neck and proceeds with the view to facing up and down with only the strength of the legs and hip without moving straight ahead (12 reps, 3 sets).
- Get in the prone position, strongly supports the palms of your hands that will be separated from each other approximately 40 to 50 cm, with the back completely straight and you push down and up (12 reps, 3 sets).
- With the latter only need a special rope-jumping, this exercise to be aerobic and movements that activate the movement in all muscles of the body is said to be the most complete when training at home. You can make changes by jumping with both feet, alternating with a standing or walking (start with 5 minutes and work up).
The key to losing weight and enlarge your muscles is the motivation and the desire to really want to. What you need is a diet and exercise plan that you armed for you increase your muscle, not fat. And it should be noted that because so many diets do just the opposite. When you these all day counting the calories you ingest, sometimes you realize that what you really need are complex carbohydrates. These carbohydrates work as fuel for your muscles, but be careful, because when you do not train, these carbohydrates are converted to fat. You need to motivate and dedicate yourself to have that dream and the only physical way to do this is ejercitándote continuously. And acordate, that the same food you need to increase your muscles, is the same that can make you gain fat if you forget the important thing is training. Also, we must take into account that the protein shakes you have to take from the first 30 minutes after training, not when you dare! The extra protein will be used to repair muscle tissue and will make you much stronger. So when you start thinking about your next diet, remember these tips. If you are interested in learning more about it, and get a detailed plan to eat day by day and exercises to do to have that physical dream, I recommend you follow the next link so you can enlarge your muscles.
The key to losing weight and enlarge your muscles is the motivation and the desire to really want to. What you need is a diet and exercise plan that you armed for you increase your muscle, not fat.
And it should be noted that because so many diets do just the opposite. When you these all day counting the calories you ingest, sometimes you realize that what you really need are complex carbohydrates.
These carbohydrates work as fuel for your muscles, but be careful, because when you do not train, these carbohydrates are converted to fat.
You need to motivate and dedicate yourself to have that dream and the only physical way to do this is ejercitándote continuously. And acordate, that the same food you need to increase your muscles, is the same that can make you gain fat if you forget the important thing is training.
Also, we must take into account that the protein shakes you have to take from the first 30 minutes after training, not when you dare!
The extra protein will be used to repair muscle tissue and will make you much stronger.
So when you start thinking about your next diet, remember these tips.
If you are interested in learning more about it, and get a detailed plan to eat day by day and exercises to do to have that physical dream, I recommend you follow the next link so you can enlarge your muscles .
This time I bring you a few tips to make your tennis serves are most effective. The idea is that by following these steps and over a period of three months achieve a significant improvement in your tennis serve, yes, as long as you are consistent and do the exercises I propose here.
To improve your tennis serve I recommend the following:
Step 1) Book a tennis court for you one hour a week designed to exercise your tennis serve ONLY
Step 2) takes about 30 tennis balls around, if you do not have borrowed that amount you could lose your tennis club or your tennis instructor.
Step 3) The first 15 minutes before entering the track I recommend you do a few warm up exercises. Remember to warm shoulders, Munera, waist, etc …
Step 4) After you make your warm up and stretching, the first 5 to 10 minutes after entering the track you put your feet in position tennis serve (foot back parallel to the bottom line and looking forward foot to the right pole the network) all without racket and your dominant hand (right for righties) are going to throw balls into the box that suits you pull like you’re throwing stones from behind your head.
Step 5) You’re going to do about 5-10 min the kick-ball and tennis racquet without trying to make the exercise as perfect as possible or slowmotion slow motion. Remember to note that both arms be coordinated to have the continental grip, pronation do, make the imaginary point of impact with the arm fully stretched, accompanying the blow to the termination, etc …
Step 6) You’re going to start taking the first set of 25 balls to a single box slowly make the movement focused on technically good.
Step 7) The following number of balls you realize the tennis serve two balls and two balls one box to another box. That is going to remove the two balls 25 balls alternating each frame just worrying because between the ball into the box serve.
Step 8. Now the next set of 25 balls are going to focus on those two balls at each table will both at the same corner kick box.
Step 9) The next series will you get two balls at the same picture as before but now a ball goes into a corner and the second goes to the opposite corner. Here are working addresses ball.
Step 10) After working with the tennis serve low average power ball work addresses the following series now going to work with a throw of power and a weak second serve but surely. The objective here is that you always between the second tennis serve and not commit a double fault.
Step 11) This step only if you made it a relatively advanced player. You will perform the last two sets with a flat first serve and a second with much effect either cut or topspin (note: remember throw the ball to the right place depending on whether the serve is cut or topspin)
If you perform this exercise with one day per week recorded during three months notice improvement in your tennis serve .
On the other hand if you belong to a tennis club and have the advantage of being able to book and pay in advance track of what I recommend, so you have a firm commitment not to miss your appointment training and weekly tennis serve would lose reserve money, so you are forced to be constant.
If you want to keep learning recommendations to improve your tennis technique I recommend you click the link below classes on tennis technique and help you improve your technical tennis and much more …
I wish you the best results after applying this exercise in tennis;)
In this article you will learn how important it is for a tennis coaching mental toughness as you do with your technique, your tactics and your physical condition. If you understand the entire message will begin to understand that saying Antoine de Saint-Exupery, that what is essential is invisible to the eye …
It is said that a game of tennis technique, tactics and physical are fairly even, the mental factor charges a 55% importance of amateur players and more than 75% to 90% of professional players important in circuit ATP
Do you still think you train your mind as a tennis player should be last on your priority list when training? Do you think that being an amateur you you should not worry about this? Do you think the amateur has no distractions, uncertainties and stress during their matches as well as the world’s greatest tennis players?
Tennis players who really get away and truly taken seriously improve your level of play, see the mental aspect as the great pillar that supports the technique, tactics and fitness.
When a player plays in an extraordinary way is said to be playing in the area, ie I get to play at the top of their potential and so naturally it seemed that floated on the tennis court and unwittingly wise where rival throw all the balls, ie, achieved a very high advance … Does this sound like? Are you coming to mind the image of Swiss Roger Federer?
This optimal mental state is achieved when your mind goes into a state of relaxed concentration at the highest level. Such concentration can not be tight as it would affect your muscles and hinder your game, so the perfect is the concentration and relaxation with the same goal; play in the area .
Getting to play in the area can not be explained in a few lines, is a long training process but incredibly impressive what you can get. But for now if you’ll give a simple but powerful tips to help you take your first step to play in the area.
The first step we want you to work is to get the focus on very basic levels but consistent. Remember that the key to concentration is to be in the here and now. What I recommend is that you focus your mind to a single goal and keep your mind busy and may not be aware of two things at once.
When you train, play your starting point or track ball you are a friend you focus your eyes and your mind on the seam of the ball, going to try to identify up to the mark of the ball when it goes on the air round back, so avoid being distracted by any external factors during the period and silence your inner dialogue to avoid thinking too much.
Practice it whenever you play and make it part of your routine mental game. In this way you get more concentration levels higher and your focus will become more powerful.
The approach is a mental muscle that must work to move forward and be able to one day play in the area.
If you want to learn to play tennis , there are many options open to you, but getting a private trainer or coach tennis is the easiest way to learn. Once you’ve gotten to the private tennis instructor, your first lessons will learn the rules of the game. Before you start playing, the instructor will review the basics of the game. You will learn the standard structure of the game, including the scoreboard and keep count as you’re playing a game. The instructor will also review the rules for playing “double”. This is a variant of tennis in which two teams of two play together against each other. Once you’ve learned the rules of the game and how to count the points, then go to the court with the instructor or trainer. This is where you will learn to “lob” the ball back and forth, which is just hitting the tennis ball back and forth over the network, allowing you to go grabbing your paddle and trust with the court. Also learn the proper techniques on how to hold the racket properly and find the hilt that best suits you. If a person starts to play tennis and develop bad habits from the beginning, it will be difficult to re-learn the proper way to hold the racket. Then the instructor will show you how to run the service . One of the major tennis strokes and fundamental to start a game. This is sometimes a difficult skill to master, since you have to throw the ball with one hand, release it, then tell your swing so you can hit the ball hard, sending it across the network and across the opposite field, or next to your opponent. In addition to learn how to calculate your serve to fall into the box on the side of your opponent.
Learning tennis is fun , and to be a good tennis player, you must be in good physical condition, as there are many wonderful things, interesting and fun to learn to have fun practicing a great sport and also for exercising and staying in great shape . The good thing about the game of tennis is that it is for all ages, whether for the young to elderly people, everyone can have a great time playing and learning tennis.
If you want to know how to play tennis and improve your technique to become a great player, no need to spend on expensive classes or a private instructor, from the comfort of your home,