Body & Health.

To avoid problems with joints we advise you to start jogging from warming up exercises for a backbone, talocrural, knee and hip joints. Elementary exercises for warm-up: circular movements by knees, shoulders, hands, stops will help you to avoid a lot of problems. Make serially some waves from a hip with the leg bent in a knee. In running it is necessary to do everything gradually, for the beginning there will be 30 minute jogs 3 times a week, which can be alternated to walking. It is gradually possible to increase time of jogs and their speed. To run the person studies almost simultaneously with the first independent steps, many people do not know how to run correctly. The correct technique is quite simple: straighten the top part of a trunk, bend hands in elbows under a corner in 90 degrees and hold them along the body. During running move hands forward and back, shoulders are to be lowered, brushes of hands are to be bent in a fist, but free, without a pressure. Correct position of a head is also important: hold a head directly so that the sight fell on the ground on distance in three meters before you. Stop during running should be rolled smoothly from a heel on tip; stops need to be held directly. Steps at running should be small. For normalizing breath and pulse, it is necessary to reduce speed gradually during last five minutes of running. During running the muscle are pulsing (especially connecting fabric), therefore for finishing jogging you should do some stretching exercises which help to return them elasticity and to result the muscles into the normal condition. In order to avoid mistakes and to raise efficiency of trainings we advise you to address for advice to the trainer.
The bicycle and roller skates not only help to support the good physical form, but also (according to the last calculations) are the fastest means of transportation on city, with average speed of 7 km/h. Urban cycling is an ideal kind of sports for strengthening cardiovascular system, muscles and joints of the bottom finitenesses. Besides regular riding of bicycle on 50 % reduces risk of a heart attack, raises immunity, helps to consult with stress, prevents occurrence ill in a back. Here there is only one lack: small mobility of hands and muscles of a stomach.