Muscles must be constantly kept in good shape! But is there not enough time for long training? There is a way out! Forty stretching exercises you can compose, combine and arrange in any order you like, creating a flexible system - from a light 15-minute warm-up to a volume workout for different muscle groups of 40-50 minutes or more.
Stretches to relieve muscle tension
Conveniently, the exercises are broken down into groups and body parts—there are stretches for the hips, hamstrings, back, shoulders, neck, and more—so you can easily find the ones that are right for your body. Warm up, stretch and relax wisely!
One word of caution: You'll get the most benefit from these stretches when you do them when your body and muscles are warm, so save them for a while after walking, biking, running, or cardio, which will only improve your results and prevent injury.
1. Hamstring Stretch: Active Stretch
- Standing on your right foot, step forward with your left foot, bending your toes.
- Reach your left hand to your toes, keeping your back straight - you should feel a slight stretch in the back of your thigh. Hold this position for a moment, then place your left foot next to your right and return to the upright position.
- Switch sides to stretch your right hamstring. Continue alternating sides for 20-30 seconds.
2. Hamstring Stretch: Hurdles
This essential exercise is ideal for stretching the legs of those with much tension in the hamstrings.
- Sit on the floor, and straighten your left leg in front of you. Bend your right knee, placing the sole of your right foot on the inside of your left thigh.
- Bend your left leg, keep your back straight, and bend your left knee if necessary. Hold for 30 seconds, then switch legs.
3. Hamstring Stretch: Forward Bend
This exercise is good for stretching both the hamstrings and tight shoulders.
- Stand with your feet shoulder-width apart. Interlace your hands behind your back.
- Keeping your legs straight, bend them at the hips. Press your chin and raise your arms above your head.
- Relax the back of your neck. If the stretch is too intense, relax your hands by placing them on your thighs' backs and your knees.
- Hold for 30 seconds and slowly rise to the starting position.
4. Hamstring Stretch: Scissors
This hamstring stretch is excellent if you're overextended.
- Stand up with your feet together. Step your right foot back about 20 centimeters and lean forward from the hip joint, keeping your back and both legs straight.
- Place your hands on your shins if necessary.
- After holding for 30 seconds, switch sides.
5. Hamstring Stretch: Single Leg Standing Stretch
Try this variation if the last stretch isn't deep enough for you. Ideal for exercising on the bench after a run in the park.
- Place your left heel on a surface below your hips, such as a chair, step, or bench. Bend your leg.
- To increase the stretch, lean towards your bent leg, flexing your hips.
- Hold for 30 seconds and switch legs.
6. Hamstring Stretch: Seated Forward Bend
During this stretch, keep your back straight instead of rounding it towards your legs to ensure you're pulling your hamstrings and not your back muscles.
- Sit on the floor with both legs straight out in front of you, feet together.
- Tilt your torso forward towards your hips, bending your hips. Try to keep your chest straight and your back straight.
- Hold here for 30 seconds, and then slowly sit down.
7. Hamstring Stretch: Bent Over One Leg Stretch
- Lie on your back. Raise your left leg as high as possible while keeping your lower back on the floor. While holding the lower thigh, move the leg towards the head. Bend your leg to stretch your calf.
- To intensify the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the sash toward you.
- Hold for 30 seconds, then switch legs.
8. Glute Stretch: Seated Curl
- Sit on the mat with your legs straight out in front of you.
- Bend your right knee and place your right heel as close to your left sitting bone as possible.
- Stretch your right arm behind you and rest your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh and gently pull your knee to the left until you feel a stretch in your buttocks.
- Hold for 20-30 seconds, then repeat the stretch on the other side.
9. Glute Stretch: Cross Legs Sitting on the Floor
- Sit on a mat with your legs crossed or your feet touching each other. Raise your left leg and hook your calf in your left arm. Grasp your legs for support.
- Slowly lift your left leg until you feel a stretch in your buttocks and thighs. You can gently rock the portion from side to side to stretch different parts of the muscles.
- Hold for 30 seconds, then switch legs.
10. Stretching the gluteal muscles: lying on your back
- Lie on your back on the mat and place your right knee over your left. Pull both knees towards your chest, keeping your back and neck neutral.
- If you don't feel a stretch, lower your arms to your feet, aiming your palms at your ankles. Make sure you keep your head down.
- Hold here for 30 seconds to one minute and repeat on the opposite side.
11. Gluteus and Piriformis Stretch: Fourth Pose
This stretch targets the piriformis muscle - it's not technically part of the gluteal muscle group, but it's in the same area and tends to be tight.
- Lie on your back with both feet in the air. Place your left ankle on your right thigh just above the knee.
- Grab your left thigh with your hands and slowly pull your thigh towards your chest. You should feel a stretch on the outside of your left thigh.
- Hold for 20-30 seconds, then repeat the stretch on the other side.
12. Gluteus and Piriformis Stretch: Dove Yoga Pose
If your hips are tight, this stretch will begin to relax your glutes and the smaller muscles around the back of your thighs.
- Stand on the mat, then take your right leg back. Tilt your torso forward with your forearms on the carpet. Take your left knee out.
- Bend your elbows to increase the stretch.
- Hold for one minute, then switch legs.
13. Lower Back & Glute Stretch: Knee Hugging
Lie on your back and pull your knees towards your chest to stretch your lower back slightly.
Increase the stretch by bringing your forehead closer to your knees. Hold for 20-30 seconds.
14. Stretching the lower back and gluteal muscles: twisting lying down
- Lying on your back, stretch your arms to the sides. Bend your knees and place your right foot over your left.
- Slowly turn your knees to the right, letting them touch the floor. It's okay if your left shoulder comes off the floor. Hold for 20-30 seconds, then slowly return your knees to their original position.
- Repeat on the other side, crossing your legs, so the opposite leg is on top and twisting in the other direction.
15. Quadriceps Stretch: Lying on Your Side
- Lie on your side and raise your head with your hand.
- Pull the leg to the buttocks, grabbing it with the hand on the same side. Bend your lower knee if you find it challenging to maintain a stable posture.
- Hold for 30 seconds, then switch sides.
16. Quadriceps Stretch: Standing
- Stand on one leg with your knees touching. If you need to, hold on to a chair or wall for support.
- Grab your left leg with your left hand and pull it toward your buttocks. Do not arch your back or lean forward; Consider pursuing your glutes to ensure you feel the stretch in your quads.
- Hold for 20-30 seconds, then repeat on the opposite side.
17. Quadriceps Stretch: Kneeling Stretch on All Fours
- Start in a high lunge with your right foot forward. Then slowly lower your left knee to the floor.
- Take a few minutes to find the balance. Once you are stabilized, lift your left leg and extend your left arm back to grab onto your left toes.
- Tighten your glutes to ensure you feel the stretch in your quads.
- Hold for 30 seconds, then repeat the stretch on the opposite side.
18. Stretching the back and oblique muscles: standing side bends
- Stand with your feet shoulder-width apart and interlace your fingers above your head with your palms facing the ceiling.
- Stretch the right side of your torso, leaning to the left.
- Hold for five seconds, then repeat on the opposite side.
19. Back Stretch: Cat-Cow Pose
- Start on all fours on the floor. Ensure your knees are under your hips and your wrists are under your shoulders.
- Exhale and round your spine towards the ceiling, drawing in your buttocks and imagining that you are pulling your navel towards your spine. Press your chin to your chest and relax your neck. Hold for five to ten seconds. This is the cat pose.
- As you inhale, arch your back and relax your stomach. Gently raise your head and, at the same time, tailbone up. Hold for five to ten seconds. This is the cow pose.
- Continue moving from cat to cow pose, matching your movement with your breath.
20. Back Stretch: Baby Pose with Arm Outstretched
- Kneel on the mat and sit with your buttocks resting on your heels.
- With your knees slightly wider than hip-width apart, rest your torso on your hips and your forehead on the floor. Stretch your arms forward. Hold this position for 20-30 seconds.
- Move your arms to the left to lengthen the right side of your spine. Focus on your breath. Hold for 15-20 seconds, then repeat on the opposite side.
21. Triceps Stretch: Overhead Triceps Stretch
This arm stretch lengthens your triceps and the back of your shoulder muscles.
- Stretch your right arm above your head to stretch the right side of your body. Maintain length by bending your right elbow and bringing your fingers to the middle of your upper back.
- Grab your right elbow with your left hand and gently pull it towards your left.
- Hold for 15-20 seconds, then repeat the same on the opposite side.
22. Shoulder stretch
To stretch the back of your shoulders, try this over-the-shoulder stretch.
- Stretch your left arm across your body at chest level. Support your left hand with your right elbow.
- Use your right hand to pull your left hand closer to your chest to deepen the stretch.
- Hold this stretch for 20 seconds, then repeat on the opposite side.
23. Shoulder Stretch: Baby Pose Against a Wall
- Get on your knees in front of a wall. If your knees are uncomfortable, kneel on a rolled-up blanket or towel. Spread your knees slightly wider than your hips.
- Stretch your arms above your head and place your palms on the wall.
- Let gravity pull your torso towards the floor. It's okay if your head also rests on the wall. If you don't feel any stretch in your shoulders and neck, move your knees further away from the wall.
- Breathe deeply for 30 seconds, then relax.
24. Shoulder and Chest Stretch
- Start the exercise by sitting on your heels. Lean back and place your palms on the floor about 20 to 25 centimeters behind you with your fingertips pointing out to the side.
- Press your hands firmly into the ground to lift your chest high, arch your back, and rest your hips on your heels. Lower your head behind you to deepen the stretch, further stretching your neck and the front of your chest. Hold for 30 seconds.
- To deepen this stretch and target one shoulder at a time, lift one arm into the air for 30 seconds, then repeat on the other side.
25. Stretching the pectoral muscles: opening the chest
- Stand up, feet shoulder-width apart. Interlock your arms behind your back and squeeze your shoulder blades together to stretch your chest.
- Move your arms slightly to one side and then to the other to stretch each side separately.
- Hold for 20-30 seconds.
26. Neck and Shoulder Stretch
- Start in Child Pose with your shins and forehead on the floor. Stay in this position for a few breaths as you work to lengthen your spine by relaxing your chest and hips.
- When you're ready, clasp your hands behind your back into a double fist. If you can, squeeze your palms together to increase the stretch of your shoulders. Then raise your arms as high as you can.
- Inhale to shift your weight forward and lift your hips off your heels. Stop at the top of your head and stretch your arms as close to the floor as possible.
- Hold for 10 seconds, then lower your hips to your heels.
27. Neck stretch: sitting cross-legged
You can do this gentle neck stretch while standing.
- Sit cross-legged on the floor or a chair with your feet flat on the floor.
- Stretch your right arm next to your right knee or along the right side of the chair. Place your left hand on top of your head and slowly tilt your head to the left. Apply light pressure with your hand to intensify the stretch.
- To feel a deeper stretch, hold on to your right knee or chair seat. This stabilizes the torso and allows you to isolate the time on the side of the neck.
- Hold for 30 seconds. Slowly raise your head and repeat on the other side.
28. Neck stretch: arms behind back
- Stand with your feet hip-distance apart, arms at your sides. Put both hands behind your back, and hold on to your left wrist with your right hand.
- With your right hand, gently straighten your left arm and pull it slightly to the right. Slowly lower your right ear towards your shoulder.
- Hold for 30 seconds, then repeat on the opposite side.
29. Neck and Upper Back Stretch: Seated - Hands Behind Head
- Sit comfortably in a chair or on the floor.
- Clasp your hands and bring both palms to the back of your head. Sitting with a straight spine, firmly press your hips to the floor.
- From this pose, gently press your hands to your hips, pressing your chin to your chest. Pressing down, use your palms to move your head away from your shoulders. This will further enhance the stretch.
- Hold for 30 seconds.
30. IT-Band stretch: crossed legs with twist
- Start in a cross-legged stance, right over left, toes pointing forward. Bend forward at the hips to reach the hands to the floor, bending the knees if necessary.
- Rotate your upper body to the right by extending your right arm. Hold for 10 seconds.
- Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the ceiling. Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the top. Hold for 10 seconds.
- Then repeat, crossing your left leg in front.
31. Hip Flexor Stretch: Runner Lunge
You can do this stretch alone or alternate it with the next hip flexor stretch.
- From a standing position, step your left foot back into a lunge. Place your hands just above your right knee for support.
- Stretch your left heel to stretch the front of your left thigh.
- Hold this position for 20-30 seconds, then repeat on the opposite side.
32. Hip Flexor Stretch: Lunge with Stretch and Twist
- From a runner's lunge, place your right hand outside your right foot. Stretch your left arm toward the ceiling, increasing the stretch on the left side of your body. Hold for 10-15 seconds.
- Then place your left hand on the inside of your right foot. Turn to the right and reach the ceiling with your right hand. Hold this position for 10-15 seconds.
- Repeat this sequence on the other side.
33. Roller Hip Flexor Stretch: Psoas
This passive relaxing stretch lengthens the psoas, one of the deep hip flexors.
- Place the roller perpendicular to your spine and lie on the roller with your sacrum (the back of your pelvis) instead of your spine.
- Pull your left knee towards your chest while keeping your right heel on the ground. You should feel a stretch in the front of your right thigh.
- To intensify the stretch, extend your right arm above your head and slightly move your left knee to the left.
- Hold for 30 seconds, then switch legs. Repeat as needed.
34. Inner thigh stretch: legs apart
- While sitting, spread your legs as wide as necessary to feel the stretch in your inner thighs. If you are very tense, try sitting on a pillow or try stretching one leg at a time.
- To intensify the stretch, walk your arms forward, keeping your back straight, leaning forward from your hips. Hold for 20-30 seconds.
- Then round your back, bringing your head closer to the floor; hold for 20 to 30 seconds.
35. Stretching the inner surface of the thigh: against the wall - legs apart
Targeting the inner thighs, this deep passive stretch is excellent after a long, hard workout.
- Lie on your back as close to the wall as possible.
- Raise your legs, resting your heels on the wall. Spread your legs and slide them down the wall to the floor.
- Hold this position for two to three minutes or longer if needed.
- When you're ready to come out of the stretch, slide your legs together. Pull your knees up to your chest and roll onto your side into a fetal position. Hold this position for a few breaths. Then roll onto your knees and stand up.
36. Calf stretch: Calf stretch against the wall
- Stand a little less than arm's length from the wall.
- Take a step forward with your left foot and step back with your right foot, keeping your feet parallel.
- Bend your left knee and press down on your right heel. Change position as needed to ensure you can feel the stretch in your right calf.
- Hold for 20-30 seconds, then repeat on the opposite side.
37. Calf Stretch: Downward Dog Pose
- Start in plank pose with your hands under your shoulders, then lift your pelvis, forming a "V" with your body. If necessary, move your feet to your hands.
- Work on pressing your heels into the ground to stretch your calves.
- To increase the stretch, try to "pedal" slightly by pressing down on one heel and bending the other leg (as shown in the photo above). Hold for a few seconds on each leg, then switch.
- Do this for 30 seconds.
38. Calf stretch: seated calf stretch with belt
- Sit on the floor with your left leg extended and your right leg bent, placing your right foot inside your left thigh.
- Wrap a yoga strap, band, or strap around the ball of your left foot. Use the belt to pull your toes up towards your head.
- Hold for 20-30 seconds, then repeat on the opposite side.
39. Calf Stretch: Wall Sock
- Find a wall and stand at a distance of 5 centimeters. Step one foot to the wall, placing your toes and heel on the floor.
- Hold for 10-15 seconds, then repeat on the opposite side.
- You can also do this stretch using a curb or step with your heels hanging over a ledge.
40. Calf and Shoulder Stretch: Standing against a wall, chest and calf stretch
This stretch is a great multitasking stretch that will open up your shoulders and calves.
- Stand in front of a wall, feet shoulder-width apart. Place your hands on the wall shoulder-width apart.
- Shift your weight onto your heels without blocking your knees, so your toes are off the ground. Pull your hips back as far as you can, lengthening your spine. Slightly lift the
- Lift your chin slightly to feel a deep stretch at the back of your neck.
- Hold for 30 seconds.
Many people are into sports, including sitting on the couch or podium and watching their favorite team or athlete. But it's one thing to know everything about your favorites, and quite another - about everything that relates to the topic of sports, from the Olympic Games to well-known facts.
Quiz. Questions and answers about sports that will baffle even a school teacher
Bemorepanda has compiled a list of questions that may interest sports fans and provide an opportunity to show off their knowledge in this area. Don't be afraid; we are not going to ask something very complicated, like what is the national sport in Bangladesh. Our questions relate to more widespread sports worldwide, such as basketball, football, and others, or the Olympics. Although, to be honest, some questions will surely make you break your head.
1. What is the length of the marathon distance?
Answer: 42 km 195 m.
2. The French Open is played at the stadium named after which World War I pilot?
Answer: Roland Garros.
3. Who was the first British player to win league titles in four countries?
Answer: David Beckham.
4. What is the only country that has taken part in all the World Cups?
5. How many disciplines are there in men's gymnastics?
Answer: Six - jump, rings, floor, crossbar, uneven bars, horse.
6. How many rings are on the Olympic flag?
7. What is the record for the most red cards in one football match?
8. What is the Tour de France?
9. Which African country was the first to qualify for the World Cup?
10. Which city was the first to host the Olympics twice?
11. What is the last competition in the decathlon?
Answer: 1500 meter run.
12. What is the national sport in Canada other than hockey?
13. How many dimples are on the average golf ball?
14. What does NBA mean?
Answer: National Basketball Association.
15. What part of the body in football cannot touch the ball?
16. What sport uses net, racket and shuttlecock?
17. In what year were women allowed to compete in the modern Olympics?
18. What winter sport uses the terms "stale fish" and "mule kick"?
19. How long was the longest point draw in tennis history?
Answer: 29 minutes.
20. How many Olympic Games have been held in countries that no longer exist?
Answer: 3 (USSR, Yugoslavia and West Germany).
21. Name the athlete of the century, announced in 1999 by both the prestigious American magazine Sports Illustrated and the BBC?
Answer: Muhammad Ali.
22. At the 1971 Olympics, Nadia Comaneci became the first gymnast to score the highest score. What country did she represent?
23. What is the only city in the US that has won three of the four major professional sports championships in the same year?
Answer: Detroit won the NFL, NBA and NHL.
24. Who is the youngest heavyweight boxing world champion?
Answer: Mike Tyson - 20.
25. The Olympic Games are held once every how many years?
Answer: Technically every 2 years, because the Summer and Winter Olympics are no longer held in the same year, as they used to be after 4 years.
26. Who has won more Grand Slam tennis titles, Venus Williams or Serena Williams?
Answer: Serena Williams.
27. How many medals did China win at the Beijing Olympics?
28. How many players are on the baseball team?
29. Who was the youngest player to score 10,000 points in the NBA?
Answer: LeBron James.
30. How old was the youngest professional footballer?
31. What was the fastest goal in World Cup history?
Answer: 10.8 seconds.
32. What do the rings symbolize at the Olympic Games?
Answer: Continents of the world.
33. Where were the first ancient Olympic Games held?
Answer: In Greece.
34. In which sport is the strongest identified in a circle with a diameter of 4.5-5 meters?
Answer: Sumo wrestling.
35. Who is Edson Arantes do Nascimento, better known as
Answer: Pele is a Brazilian soccer player.
36. Who has won the most heavyweight boxing world title fights?
Answer: Joe Louis.
37. What do Indianapolis 500 winners traditionally drink in the winning circle?
38. How many dogs are in a dog race?
39. Which sport is best known as the "King of Sports"?
40. In car racing, which flag is waved to announce the winner?
41. How many holes are played in an average round of golf?
42. How big is an Olympic size swimming pool in meters?
Answer: 50 meters long and 25 meters wide.
43. What kind of sport is called the "sport of kings"?
44. Who has won the most consecutive Wimbledon singles titles?
Answer: Martina Navratilova - six.
45. How many Olympic Games have been held in Africa?
46. Which country last hosted the Summer and Winter Olympic Games in the same year?
Answer: Germany - 1936.
47. In cricket, how many points are scored if the ball hits the boundary without rebounding?
48. What is the only sport in which teams can be seen defending goals of different sizes?
Answer: Water polo.
49. What is the diameter of a basketball hoop?
Answer: 45 cm, and the maximum is 45.7 cm.
50. Which real-life boxer is the classic 1980 movie Raging Bull about?
Answer: About Jake LaMotta.
51. How long is a free program in figure skating?
Answer: Four and a half minutes for men, four minutes for women.
52. During the first modern Olympic Games, what were the first prize winners awarded with?
Answer: Silver medals.
53. Who won the first two FIFA Women's World Player of the Year awards?
Answer: Mia Hamm.
54. What is the name of the very center of the target in archery or darts?
55. What were the first two women's sports included in the program of the modern Olympic Games?
Answer: Tennis and golf - 1900
56. Who is the youngest woman to ever win a tennis Grand Slam in singles?
Answer: Martina Hingis - 16 years 3 months.
57. At what Olympic Games did Mark Spitz win seven gold medals?
Answer: 1972 - Munich.
58. In what sport did famous pediatrician and writer Benjamin Spock win an Olympic gold medal?
59. What sports equipment is used to hit a tennis ball?
Answer: Tennis racket.
60. When an Olympic athlete wins first place, what color medal does he get?
Excess weight is an actual problem, and people engage in sports exercises and follow various diets. Some facts about losing weight will surprise you. A lack of calcium in the body can lead to weight gain, the danger of loving low-fat foods, and 50 more facts about weight loss.
How to lose wight - interesting facts
Admit that you must have Googled "How to lose weight in three days" or "Keto diet." Many people have done this - come up with extra pounds and try to achieve perfection, eat nothing all day but an apple and a piece of cheese, and at two in the morning run to the refrigerator and eat three sandwiches, drinking cola. However, nutritionists believe that express diets before some important event are not rational: after all, no matter how much you throw off, during the holidays, you will probably “eat” too much, and later those extra pounds will return in double volume.
The amount eaten at dinner depends on the lighting
The brighter the light, the less you eat - German scientists came to this conclusion. The lack of light distorts the portion size (it seems smaller), and the amount consumed is more challenging to control.
15 minutes of jumping rope is equivalent to 60 minutes of running
According to biomechanics, running is a series of jumps with a relaxed phase of flight after a push. When working with a rope, the muscles of the lower leg of both legs are simultaneously contracted, and circular movements are made in the shoulder joints. This almost quadruples the load.
Everything is possible
The main rule of a good figure: is maintaining a balance of KBJU (calories, proteins, fats, carbohydrates). The balance looks like this: 50% protein, 30% fat, 20% carbohydrates for losing weight. The number of calories depends on the level of physical activity. Nutrition should be balanced and varied. Nutrient deficiencies can lead to health problems.
Fat-free foods can help you gain weight
Dairy products contain vitamins A, D, E, and K, but they are not absorbed without fat. Lipids signal the brain to be complete. If they are not in the dish, we eat much more.
Sugar is added to fat-free foods to add flavor, and these are fast carbohydrates from which you can get better.
Weight depends on the condition of the teeth
It has been proven that people with severe chewing surface wear, teeth diseases, and oral cavity gain weight twice as fast—reason: indigestion and metabolism due to insufficient chewing of food.
Short-term diets don't work
First of all, the body breaks up with water and only then - with fat cells. Slow weight loss involves a comfortable diet without starvation and stress, due to which the diet is easier to tolerate. Rapid weight loss negatively affects the work of the digestive tract and is fraught with food breakdowns and a set of extra kilos.
Overweight people have a normal metabolism
Overweight people use more energy. Each move and turn costs them a few more calories. Studies have shown that the metabolism of fat people is about the same as that of thin people.
Weight gain is a long process
Gaining weight is a long process, just like losing weight. If, after a piece of cake, the scales showed +300 grams, this is water, not fat. In the morning, the weight will return to normal. To gain, it is necessary to disturb the balance of KBJU and overeat systematically.
Aromatherapy helps you lose weight
Some aromas send satiety signals to the brain—for example, the smell of peppermint, apples, and bananas. Keep a bottle of essential oil on your desk and occasionally bring it to your nose when you get hungry. When choosing an apple or banana as a snack, try to chew it as slowly as possible to prolong the flavor.
The perfect snack - pine nuts
British scientists have found that pine nuts contribute to the production of cholecystokinin, a hormone that sends a signal of satiety. They are superior to vegetables, fruits, bread, and meat in terms of nutritional value. Bonus: pine nuts contain vitamins A, B, C, D, E, tannins, fiber, and carbohydrates.
Dog owners gain weight more slowly
Scientists at the University of Michigan have calculated that pet owners move 34% more every day! Walking the dog is a great cardio workout that triples your energy expenditure.
Sweets are allowed on a diet
For most, sweets are rewards. For this reason, they "seize" the slightest stress with sweets. Moderate consumption of sweets will not affect the figure. Opt for dark chocolate and fruits. Remember, PP pastries and naturally dried fruit sweets are no less caloric than traditional desserts. Don't get carried away!
Calcium deficiency increases appetite
Specialists from the Laval Faculty of Medicine conducted a study: they divided overweight women into two groups and offered a different diet. The basis of the menu of the first group was products with a high content of calcium, the second - with a low range. Result: a menu enriched with calcium helps lose weight several times faster.
Late dinner does not affect the figure
The rule of thumb for weight loss is that you spend more energy than you take in calories. The time of the last meal should be no later than 3 hours before bedtime. If you are a night owl, a late dinner is acceptable and indicated (people with different circadian rhythms have different metabolic patterns).
Long-term diets are ineffective
Scientists in California have proven that prolonged dieting reduces its effectiveness. To continue to lose weight, you need to diversify the menu and practice regular physical activity.
There are no harmful calorie foods
A common myth is that certain foods (celery, for example) take more calories to digest than they provide. Some vegetables and fruits help speed up the metabolism: radishes, broccoli, grapefruit, asparagus, carrots, and others. Their calorie content tends to zero. By eating fatty foods, you will not be able to lose weight!
"Liquid calories" in the account
Dieters scrupulously count every calorie, forgetting to add tea, coffee, juices. A cup of standard latte 500 ml - 256 kcal, fresh - 180! If your goal is to lose weight, drink water with a slice of lemon and a sprig of mint.
Dessert time – 17.00
French nutritionist Alain Delabaud is sure that the cause of excess weight is the inability to “listen” to the body. Hormones are produced according to the daily "schedule." The peak of cortisol synthesis, which is involved in digestion, is in the morning. Therefore, Alain advises eating more fat for breakfast.
Fast carbohydrates are better absorbed by the evening - with them, the amino acid tryptophan is delivered to the brain and promotes the production of serotonin - the hormone of happiness. This protects against food breakdowns before bed. Delabeau says: "The best time for dessert: 16.00 - 17.00."
It's easier to lose weight in winter
In winter, many get better. The reason: a decrease in motor activity, not a slowdown in metabolism (another common myth!). In sub-zero temperatures, the metabolic rate increases (to generate heat), and calories are burned faster.
Men lose weight faster
Scientists have found that men lose weight twice as fast. The reason: hormones that prepare the body for pregnancy take part in regulating female metabolism. When he receives fewer calories, any incoming product is stored as a reserve, transforming into subcutaneous fatty tissue.
Sleep deprivation leads to weight gain
During sleep, the body produces leptin, a hormone that stimulates metabolism and the mechanism of hunger/satiety. Constant lack of sleep leads to its absence. Outcome: metabolic disorder.
10-minute exercise against extra kilos
Daily exercise for 10 minutes by 11% reduces cancer risk, normalizes blood pressure, and helps burn up to 300 kcal. Charging can be replaced by walking - oxygen promotes the breakdown of fat.
Legumes make the diet easier
Legumes allow you to avoid food breakdowns. The effect is achieved due to the low rate of digestion. John Sievenpiper (St. Michael's Hospital in Toronto) proved that those who eat one serving of legumes a day do not experience acute bouts of hunger during the day.
All diets are the same
This statement was made by a group of researchers led by Bradley Johnston (Canada). The researchers analyzed 48 studies in which participants followed different dietary patterns. Regardless of the diet chosen, the average weight loss was 8-9 kilograms in 6 months.
Salt and diet are incompatible
One gram of salt retains 100 grams of water. The daily dose is 10 g (corresponds to a quarter of a teaspoon). Sodium chloride (salt) is found in foods: meat, vegetables, cottage cheese, and cereals. Half of the norm enters the body with them, and no more than 5 g is left for salting dishes.
Mono-diets are dangerous
Monidiets - the use of one product (buckwheat, rice, kefir) for a certain period. Such a change in the diet gives a quick result. In a stressful situation, the body blocks all sources of fat removal, and after the end of the diet, the weight will begin to grow. On mono-diets, they lose weight due to the withdrawal of fluid and the burning of muscle mass!
Herbal teas for weight loss do not work
Most of them act as potent diuretics. You lose weight by getting rid of fluids. Constantly using herbal teas, you risk getting dysfunction of the excretory system.
Fewer calories - healthier food?
In the case of olive, linseed, and other vegetable oils, this rule does not work. Their energy value exceeds 600 kcal per 100 grams! At the same time, nutritionists recommend not giving up oils during the diet - they improve metabolism and lower cholesterol levels.
Anti-cellulite creams do not help you lose weight
All creams, ointments, and gels - fat burners give an effect in combination with the proper diet and regular physical activity. They contain essential oils that improve blood circulation but not burn fat deposits.
Fasting days are useless when losing weight
It takes the body at least 72 hours to switch to fat-burning mode. Daily fasting allows you to get rid of excess fluid. After fasting days, the weight returns with the first meal! Nutritionists say: “It is impossible to maintain a normal weight by fasting one day a week and violating the rules of PP the other 6.”
You don't have to exercise every day
Physical exercise is a must. But the body needs time to restore the muscles - take breaks. Optimal schedule: 4 times a week for 30 minutes with alternating intense, moderate, strength, and aerobic exercises. This will help burn 50 to 100 grams of fat per week.
Exercising regularly, you need to adhere to proper nutrition
Constantly visiting the gym but violating the diet, you will not lose weight. It takes 60 minutes of exercise to burn off the calories of one sandwich of white bread, butter, and cheese, while a pork patty with mashed potatoes equals 20 kilometers of running.
One-time fasting does not “switch” the body into calorie-burning mode
On fasting days, when you limit yourself to a few liters of water per day, your metabolic rate slows down. This does not happen immediately - after 60-70 hours of lack of food. When you start eating again, your metabolism slows down, and all the excess is deposited in the form of subcutaneous fat.
It is impossible to determine the fat content of food "by eye."
Vegetable and butter, margarine - "species fats," which are very high in calories. Some foods contain "hidden" lipids. For example, in a vegetable salad - 20 kcal; if you fill it with a teaspoon of olive oil, the energy value will increase to 65 kcal per 100 g. The result: a dish with 70% fat in the composition. Control it!
Weight formula: height minus 110 does not work!
The ideal weight formula was invented 100 years ago by the French anthropologist Paul Brock. Modern nutritionists are skeptical about it: it does not consider the body's individual characteristics (for example, the presence/absence of muscle mass). The BMI formula is more relevant today: weight divided by height squared. For women, the optimal figure varies from 19 to 24.
Cellulite and excess weight are not the same
Cellulite is a consequence of hormonal imbalance or water-salt metabolism. There are more reasons for excess weight: sedentary work, overeating, not maintaining the balance of KBJU, and others.
Being overweight is not related to heredity
It has been proven that being overweight is a complex phenomenon. Genetic predisposition is one of the reasons, along with hormonal changes, neurological and psychological factors. In 50% of cases, excess weight results from overeating and an unbalanced diet.
Strength training for weight loss equals cardio
Common myth: High-intensity cardio is effective for burning fat. Aerobic exercise should not be more than 20 minutes so as not to "burn" the muscles along with extra calories. Strength training is essential! The more muscles in the body, the more calories are burned at rest.
Bath and sauna do not relieve excess weight
High temperatures stimulate blood circulation but do not get rid of fat. Lipids are broken down during specific chemical reactions, and it is impossible to “evaporate” them. In the bath and sauna, weight loss is due to fluid removal. Steam rooms work in conjunction with physical activity and proper nutrition.
"Local" weight loss is a myth
You can not lose weight only in the buttocks or abdomen! Adipose tissue has nothing to do with nearby muscles. Doing exercises in one area strengthens the muscle corset, and lipids are burned everywhere.
Cutting out carbs won't help you lose weight
Weakness, irritability, lethargy, memory impairment, and insomnia result from carbohydrate-free diets. Without carbohydrates, the body goes into the saving mode, storing fat with each meal. In combination with an excess of protein, this leads to cholesterol plaques.
Mechanical impact on body fat - impossible
Slimming procedures (massage, lymphatic drainage, electrical stimulation, etc.) stimulate blood circulation and metabolism but not break down lipids. For maximum effectiveness, all types of massage should be combined with proper nutrition and cardio training.
You can eat at night
If you are a "night owl" and are not going to bed until 3 am, eat at 12! The body will have time to digest food without consequences. Sleeping on an empty stomach is the cause of insomnia and food breakdowns during the day.
Eating disorders are acceptable
Cake with fat cream will not affect the weight in any way. Nutritionists recommend pampering the body once a week to control appetite. "Reliefs" should be planned - include them in the weekly meal plan.
A weight loss plan may not work
The nutrition plan is developed individually, taking into account the organism's characteristics and physiological indicators. The diet that your friend lost weight on may not work for you due to different metabolic rates, hormonal levels, and other things.
Plant foods don't help you lose weight
Myth: A vegan diet will help you lose weight. Weight gain depends on the presence or absence of meat and animal products. Refusing the latter, the body begins to demand more carbohydrates. Result: extra weight.
Exercise doesn't make you hungry
You are feeling a little hungry after a workout is regular! This indicates an intensive work of metabolism. After the gym, you need to eat no later than 40 minutes to restore energy. Choose protein and fiber if you're looking to lose weight and slow carbs if you're gaining muscle mass.
You don't have to cut out sugar completely
In Edinburgh, scientists conducted studies that proved that a small amount of sugar in the diet contributes to weight loss. The experiment involved 60 women; they were divided into two groups. Sugar was eliminated first. The second - left, picking up an individual "dose." Weighed in two months later, the sugar group lost more pounds.
A hearty breakfast helps control weight - this is the conclusion of a group of scientists in Cambridge. By eating 50% of your daily calorie intake for breakfast, you give your body time to process them. Without “feeding” him after waking up, you risk switching your metabolism to the “fat reserve” mode.
Basketball is an Olympic sport, a sports team game with a ball, the goal of which is to throw the ball into the opponent's basket more times than the opposing team does at the set time. Each team consists of 5 field players.
The history of the emergence and development of basketball
In 1891 in the United States of America, a young teacher, a native of Canada, Dr. James Naismith, trying to "revive" gymnastics lessons, attached two fruit baskets to the railing of the balcony and offered to throw soccer balls into it. The resulting game only remotely resembled modern basketball. There was no question of any management, the players threw the ball to each other and then tried to throw it into the basket. The team that scored the most goals won.
A year later, Naismith developed the first rules of basketball. The very first matches under these rules caused their first changes.
Gradually, basketball from the United States penetrated first to the East - Japan, China, the Philippines, and then to Europe and South America. After 10 years at the Olympic Games in St. Louis, the Americans organized a demonstration tour between the teams of several cities. The Basketball Association of America (BAA) was formed in 1946. The first match under her auspices took place on November 1 of the same year in Toronto between the Toronto Huskies and New York Knickerbockers. In 1949, the association merged with the US National Basketball League to form the National Basketball Association (NBA).
In 1967, the American Basketball Association was created, which for a long time tried to compete with the NBA, but merged with it 9 years later. Today, the NBA is one of the most influential and well-known professional basketball leagues in the world. The International Amateur Basketball Federation was founded in 1932. The federation includes 8 countries: Argentina, Greece, Italy, Latvia, Portugal, Romania. Sweden, Czechoslovakia. Based on the name, it was assumed that the organization would lead only amateur basketball, however, in 1989, professional basketball players received admission to international competitions, and the word "amateur" was removed from the name. The very first international match took place in 1904, and in 1936 basketball entered the program of the Summer Olympic Games.
Basketball rules (briefly)
The rules of the game of basketball changed several times until 2004, when the final version of the rules took shape, which is considered relevant to this day. Basketball is played by two teams. Usually a team consists of 12 people, 5 of which are field players, and the rest are considered substitutes. Basketball dribbling. Athletes in possession of the ball must move around the field, hitting the floor with it. Otherwise, "carrying the ball" will be counted, and this is a violation of the rules in basketball.
Accidentally touching the ball with a body part other than the hand is not considered a foul, unlike purposeful play with the foot or fist.
A basketball game consists of 4 periods or halves, but the timing of each half (play time) varies depending on the basketball association. So, for example, in NBA a match consists of 4 halves of 12 minutes each, and in FIBA each such half lasts 10 minutes.
Short breaks are provided between periods, and between the second and third periods, the break time is increased. The ball thrown into the basket can bring a different number of points to its team. If the ball is scored during the free throw, the team earns 1 point.
If the ball is thrown from an average or close distance (closer than the 3-point line), then the team is given 2 points.
A team earns three points if the ball is scored from behind the three-point line. If in regular time both teams scored the same number of points, then a 5-minute overtime is assigned, if it ended in a draw, then the next one is assigned and so on until the winner is determined.
The 3 second rule is a rule that prohibits any player on the attacking team from being in the free throw area for more than three seconds.
The two step rule in basketball. The player is only allowed to take two steps with the ball, after which he must either shoot or pass.
The playing field for basketball has a rectangular shape and a hard surface. The surface of the site must not have any bends, cracks or any other deformations. The size of the basketball court must be 28 meters long and 15 meters wide (standard). The height of the ceiling must be at least 7 meters, and on professional sites, ceilings are raised to a height of 12 meters and above. The lighting on the field must be designed so as not to interfere with the movement of the players and must evenly cover the entire court. Until the end of the 60s, tournaments could be organized outdoors. However, now basketball games are played only in closed areas.
Limit lines. Pass along the entire perimeter of the site (2 short front lines and 2 long side lines).
Central line. It is drawn from one side line to another and at the same time it is parallel to the front lines.
The central zone is a circle (radius 1.80 m) and is located exactly in the center of the basketball field. Three-point lines are semi-circles with a radius of 6.75 m, drawn to the intersection with parallel (front) lines.
Free throw lines. The free-throw line is drawn 3.60 m long parallel to each end line so that its far edge is located at a distance of 5.80 meters from the inside edge of the end line, and its middle is on an imaginary line connecting the midpoints of both end lines.
The basketball is spherical, painted an approved shade of orange, and has a pattern of eight inlays and black stitching.
Basketball hoop and backboard dimensions
The height of the basketball hoop from the floor level is 3.05 meters (standard). The diameter of the basketball hoop ranges from 45 cm to 45.7 cm. The ring itself must be painted bright orange. A special net with a length of 40-45 cm is attached to the ring. The basketball hoop is located at a distance of 15 cm from the backboard.
The shield to which the ring is attached also has a number of important parameters. Basketball backboard size: width - 1.8 m, height - 1.05 m. Modern basketball backboards are made of tempered glass.
Refereeing in basketball
At the basketball game there are: senior referee and referee; timekeeper; Secretary; assistant secretary; operator 30 seconds.
Other interesting facts
Judge uniform: gray shirt; long black trousers; black basketball shoes.
Popularity in Europe: Basketball is the national sport in Georgia and Lithuania. Basketball is the national summer sport in Latvia, as ice hockey is the national winter sport.
Basketball in the Olympic program: Basketball became part of the 1936 Summer Olympics in Berlin, Germany. As of 2013, gold medals in basketball have been won by: the USA - 14 times, the USSR - twice, #Argentina and Yugoslavia - once each.
The author of the idea for the game: James Naismith is a #Canadian-American sports coach who, after landing a job at Springfield College, Massachusetts, was tasked with developing a set of winter exercises that would help athletes stay fit. In his creative thinking process, Naismith laid the foundation for the game that is known today as basketball.
The original rules of the game: Recent #historical finds indicate that in the first version of Naismith's game, before throwing the ball into the basket, it had to be rolled on the floor.
The new idea that changed everything: The idea to add to the game the ability to pass the ball by throwing it in the air belongs to Lambert Will, director of the YMCA in Herkimer County, New York.
Basketball basket: The original basketball baskets had a closed bottom, so after each pitched ball, the referee had to climb a ladder and retrieve it.
Naismith rules: The first official game of basketball under Naismith's rules took place in 1892. The court was half the size of a modern basketball court and only one ball was scored during the entire game.
Dribbling in basketball: Re-hitting the ball on the floor (dribbling) was prohibited by D. Naismith's original rules.
Injury of the game: Only in the US in 2011 in hospitals 249650 ambulances were provided to children aged 12-17 who were injured while playing basketball.
American football vs basketball: Statistical studies indicate that among all sports, American football alone has more injuries than basketball.
Basketball color: The color of the ball was not always orange: in the beginning, basketball was played with a brown ball, but later it was decided to change the color of the ball to a brighter one.
Creation of the NBA: The NBA (National Basketball Association) of America was founded in 1949 by the merger of the NBL (National Basketball League) and the BAA (Basketball Association of America).
Soccer ball: Until 1929, basketball was played with an ordinary soccer ball.
Michael Jordan: Michael Jordan is considered one of the best basketball players in the world. He went down in history with a career-high 5,987 career playoff points.
The appearance of the shield: The basketball backboard was added to the hoop for a very interesting reason: some match-goers from the balconies tried to catch or throw the ball during the teams game.
Forbidden slam dunks: In 1967, slam dunking was banned, but such a spectacular part of basketball was returned and legalized again only nine years later.
Women's basketball: In 1892, women also began to play basketball, but special changes in the rules were developed for them.
Boston Celtics dominance: The Boston Celtics have won the most championship titles in the NBA (17 in total) and 7 of those titles were won in a row (from 1960 to 1966).
Most Valuable Player: Kareem Abdul-Jabbar, who played 20 seasons in the NBA, holds the all-time scoring record. During his career, he scored 38387 points.
100 points per game: On March 2, 1962, Wilt Chamberlain scored 100 points in one game. This is the highest number of points a player has scored in a single game.
Who invented the three-point shot?: The NBA only started counting three-pointers in the 1979-80 season. This idea was borrowed from the ABA (Adriatic Basketball League).
Chicago Bulls game: The Chicago Bulls have won every NBA Finals they have competed in (6 in total).
The tallest and shortest player: Most #male basketball players are at least 1.90m tall and have an average weight of 100kg. The tallest player in history is Manute Bol of Sudan at 2.31m and the shortest is Mugsy Bogz at 1.60m.