تبریک به مناسبت روز تربیت بدنی و ورزش

26 stamp

تن زنده والا به ورزندگی است

که ورزندگی مایه ی زندگی است

به ورزش گرای و سرافراز باش

که فرجام سستی سرافکندگی است

هفته تربیت بدنی همه ساله از ۲۶ مهر تا دوم آبان به منظور آشنایی جامعه با اهمیت و اثرات کاربرد ورزش در زندگی فردی و

اجتماعی، اشاعه و توسعه و ترویج ورزش در خانه و خانواده و هدایت و ارشاد جامعه به ورزش های همگانی برگزار می شود.

مجموعه تکنیک برتر روز ورزش و هفته تربیت بدنی را به شما ورزشکاران و همراهان تکنیک برتر تبریک عرض می نماید.

Jordan jordan superior john club technique

14 August

Sport Club The superior Jordanian technique has moved to a new and larger venue for the welfare of the athletes and the creation of more diverse sports in the club.

The club will be informed over the next few days via the TBGym.com site and the TBGym Instagram TBMedia Telegram.

For more information, call 88281128 at the office of the office.

New address: Jordan, Bahrami Alley, No. 33

"yoga"

12 June

Yoga is a collection of physical, mental and mental activities rooted in ancient India. Yoga means the cultivation of reason, emotions and will, and has a history of three thousand years. The first written and collected yoga book is a book called Yoga Sutra, written by Farzaneh and the great wit of Pantongli in India.

Yoga has many benefits and features. If this exercise is started and pursued from a very early age (childhood), its benefits will multiply. The benefits of yoga include the following points

  • Reinforcing accuracy and focus

  • Strengthening Thinking and Enlightenment and Hope

  • Strengthen imagination and creativity

  • Enhancing Confidence and Positiveism

  • Strengthen mental fitness with the physical body (better body control)

  • Strengthening Belief (Belief in the Creator of Being by Stimulating the Power of Thought and Relaxation)

  • Reduce aging and stress

For spiritual evolution, human perfection and deep self-knowledge, yoga includes eight stages, or even eight parts, of human existence.

Step One: Yama Yama. The root of the spiritual tree: Social ethics (equipment)

Second stage: Niyama niyama The tree of the spiritual tree: moral moral teachings (obligatory)

Stage Three: asana asana branch: yoga movements

Stage Four: Pranayama Pranayama Leaves: Respiratory and Energy Controls

Step Five: Praty Harara Pratyhara Pullet: Control Techniques, Emotions and Emotions

Step Six: Dharana Dharana Sap: Controlling and Concentrating Thoughts

Step 7: Dhyana Flowers: Getting Mindfulness and Momentum

Step 8: Samadi Samadhi Fruit: Reaching Unity, Purity, Unity and Enlightenment

Alongside the spiritual benefits of yoga, sports are very beneficial to the body. By doing yoga, you can help strengthen your bones. Researchers gathered from several reputable universities in the world to find out if yoga is a good sport for the treatment or prevention of osteoporosis. More or less, osteoporosis is common in women, and one in every three women over the age of 50 years. In this study, 202 women who studied at least one day in a few yoga exercises from 2005 to 2015 were surveyed.

Scientists found that these exercises not only increased the balance and also improved walking in these individuals, but also increased bone density, especially in the spine and femur.

Yoga practice, Reduces women's hot flashes by up to 31%. According to researches, regular yoga exercises are very effective in improving libido, mood and overeating.

diet:

Diet is very important in human health. There are three types of diets in yoga: Rojassi, Tamasi and Satiwik. Rajazi diet contains non-vegetarian and high-energy foods. The Tamasis diet is a mixture of Rojassi and Sattvik. Means non-vegetarian and vegetarian food, of course. This diet makes people bored and aggressive. But the SATVIK diet is a herb and it is also used to spice up a little spice. This diet is recommended by yogis. This gastro-intestinal diet is easy to bring. The sensation of lightness and balance is created and the hormonal balance of the body is kept to the optimum level.

Diet and Yoga
Diet and Yoga

Practice time:

At sunrise and sunset, the best time taken for a day to practice yoga is due to an increase in sunlight authorized to charge a body with a particular energy.

: The place to practice

Choose where you are comfortable. This place can be either home or outdoors, wherever there is a smooth surface. If you are practicing at home, make sure the room is air-conditioned and comfortable with its temperature. Air conditioning is not recommended when the air is cold. When the environment is cool, your body will also tighten and the muscles slowly stretch. A clean environment and fresh air adds to the benefits of breathing.

Make sure you have enough space to allow you to move around and open the arms freely.

Eating and drinking:

Never practice yoga immediately after eating. Yoga should be done with an empty stomach. So start your exercise at least 1 hour after a light meal and 2 to 3 hours after eating a heavy meal.

It is best to drink water before or after the yoga session to prevent the formation of dehydration. Try to avoid drinking water during the exercise to avoid blocking your concentration on yoga and breathing. In the morning, practice at least one glass of warm water before your workout or a snack (fruit or yogurt). When your workout is over, eat a good breakfast.

What to wear:

Comfortable dress, fit, lightweight and preferably made of natural fibers. Lobbies should not restrict movements. Remove jerseys, watches and glasses if possible. Choose the colors you like and wear them better.

Yoga should have the so-called Fit and allow us to exercise comfortably. But it should not be so tight that it binds behind the knee, elbows, and other joints, causing it to be harassed during the training.

Almost all yoga instructors recommend that the proper outfit should absorb well the sweat, as well as the cloth should keep the body temperature well balanced and allow it to cool. The best of sex is cotton yoga and lycra (a type of tufted synthetic fibers).

Matt Yoga
Matt Yoga

What do you need:

یک Mattress or mat yoga Which is unique to the athlete. It has a mattress or sub-surface with no surface

Provides slip to practice and makes your exercise easier and safer.

Someone else should not use your yoga mat. This is not only for health reasons, but also because it will eventually create energy on your mattress during support for yoga.

Using Yoga socks You can do the best yoga exercises without slipping.

The socks are used for fingertips and fingertips for yoga, and the toes move easily. The plastic socks are designed to create more friction with Matt Yoga. Using this product, the fingertip design will help the body more flexibly and increase the workout security.

Yoga socks
Yoga socks

The difference between yoga and meditation:

Yoga and meditation are both interrelated and can not be separated. Yoga and meditation have their own beneficial effects on our bodies and minds. In meditation, the exercises are mentally (internal and external), and this method controls the waves and turbulence of the mind and the psyche, but yoga consists of two physical and mental dimensions, and no physical exercises are separated from mental exercises. .

"Produced in the title Top Electronic Technique Magazine"

How to choose your gym shoes?

26 Avalanche

این جمله را بارها شنیده ایم که «پا قلب دوم بدن انسان است» برای سالم ماندن پا مهم ترین نکته استفاده از کفش مناسب و مخصوص هر فعالیت است، چرا که هر فعالیتی نیروهای مختلفی به پا وارد می آورد که اگر این نیروها به وسیله کفش مخصوص به خوبی مهار نشود، آسیب‌های بسیاری متوجه پا و سایر اعضای بدن می‌شود. کفش ورزشی یکی از لوازم بسیار مهم برای انجام ورزش است. معمولاً اشتباهاتی در خرید یا نگه داری این کفش صورت می‌گیرد که اگر بر طرف نشوند باعث آسیب دیدگی‌ می‌شوند. مهم‌ترین وسیله ورزشی که برای هر ورزش متفاوت است؛ کفش ورزشی است. کفش مناسب تأثیر ورزش را بیشتر می‌کند و همین طور کفش نامناسب به ورزشکار آسیب می‌زند. فشارهای ناشی از کفش ورزشی نامناسب حین انجام فعالیت‌های ورزشی چند برابر می‌شود، در حالی که یک کفش ورزشی مناسب می تواند فشار وارد بر زانو و لگن را تعادل بخشد. معمولاً ورزشکاران حرفه‌ای کفش‌های خود را به صورت سفارش به شرکت‌های بزرگ و معتبر تولیدکننده تهیه می‌کنند. به این صورت که این شرکت‌ها ابتدا، قالب پاهای آن ورزشکار را تهیه نموده و سپس براساس اندازه، فرم و شکل پای شخص، کفش مخصوص آن ورزشکار را می‌سازند.

Tips on good sports shoes

Sport shoes with the right size are the essential part of any exercise. But finding the right shoes can be a challenge. Experts say that the use of non-standard shoes also has an adverse effect on the nerves, the mental and the human productivity. The most important members that have direct connection to the leg are the back and spine, which sees most damage from non-standard shoes. Also, the use of such shoes will disrupt walking and balance. While exercising, the use of shoes for each sport is important because every sport involves activities, movements and special conditions, and it is necessary to use special shoes for that field..

Providing the perfect sneakers, which today is one of the main tools of every sport, is very important for better exercise and has three main functions of foot protection, comfort and carriage. In general, anatomical and physiological elements simultaneously cause effective movement. It is very important to move three factors of safe movement, effective movement and quality movement.

The main anatomy of one foot consists of 26 bones, 33 joints, 19 muscles and one group of ligaments. The leg structure plays a very important role. Kinetic and biomechanical sciences in the movement of the leg are highly dependent on each other. An average leg hits 10,000 times a day and averages an average of 186 thousand and 75 kilometers a lifetime.

Shoe selection

The American Foot and Ankle Association recommends that the type of shoe that you choose should be in accordance with the type of exercise that you are most likely to do. If you do some exercise three times a week, select the appropriate sneakers. The McKinley Health Center recommends that you take steps to choose shoes from afternoon to evening or after exercises when your legs are bigger. Stand footwear with sports socks and be sure to be sure of their size. From your thumb 1. 27 cm to the tip of the shoes and make sure you can easily shake your fingers. Bend the shoes and see it is not very flexible, because it shows less protection.

The advantages of proper shoes

Choosing the right shoe can help protect against common injuries depending on the type of exercise exercises. Good shoes can reduce the impact of the severity of the impact when placed on the ground. In addition, sports shoes can improve performance and ability.

General features of sneakers

Different sports fields require special shoes, but some common features in shoes are the same for all disciplines. In addition to the usual features commonplace in casual shoes, sports shoes must have special features, or have some essential elements in some areas..

سه عنصر بنیادی در همه کفش‌های خوب ورزشی عبارتنداز:

  • Flexibility for all movements of the foot
  • Stability or firmness to protect and protect sudden spins
  • Proper layering to absorb the impact and comfort of the whole leg

Shoes and foot injuries

کفش نامناسب ورزشی می‌تواند عامل آسیب‌های زیادی باشد. علاوه بر صدمات وارده مشخص، شامل شکستگی و در رفتگی‌های مچ، میخچه و پینه پا، التهاب تاندون، تاول زدن، سوزش و افتادن یا کبود شدن ناخن انگشت پا به علت نامناسب بودن کفش دیگر صدمه‌های کمتر شناخته شده نیز رایج هستند.کفش ورزشی یکی از لوازم بسیار مهم برای انجام ورزش است. معمولا اشتباهاتی در خرید یا نگه داری این کفش صورت می‌گیرد که اگر بر طرف نشوند باعث آسیب دیدگی‌ می‌شوند.

There are five common mistakes that usually affect athletes in their choice of shoes:

Use any shoe that's available: One of the biggest mistakes is to use any shoe that you already have for going to two, a walk or a particular sport. Old shoes may not have the performance you want and are inappropriate for your activity.

Choose the shoes that are inappropriate for selective sports: You should select the shoe that suits your sport. The shoes are two very different from tennis shoes or basketball.

Use of sneakers in all places: Shoes that are special for exercise should not be used for other work. If the gym shoes are used for walking or walking, it will soon be amortized. For yourself, buy a comfortable shoe and use sports shoes only for exercise. If you like the look of a shoe but do not wear shoes, it does not hurt your feet..

Shoe Replacement: The big mistake that people commit is that they change their shoes too late. Because they like it. When the shoe is depleted, it can cause pain in the knee, hip, and lower back. Runners should change their shoes after 480 to 800 kilometers. That is, if you exercise with your shoes every day, you should change it after six months.

Do not check footprint: Check the size of your feet every year. The size of the leg increases with age. Some people should use medical foam.

Choosing a Shoe with Personal Excellence: Do not decide on shoes alone until you are fully trained in your sport. It's best to go to a gym to use the help of a sports specialist to choose shoes. To buy sports shoes, only the length of the foot is not important, but the foot width is also considered.

In the following, we introduce the feature of several sports shoes:

walking shoes

The shoe we choose to walk should be in such a way that the leg does not crash when walking and is comfortable. The heel of the shoes should be quite soft and comfortable. This should be flexed easily by moving the leg. Lightweight, flexible sleeve shoes and perfect fit for a hiking boot.

Athletics shoes
In these shoes, the movement of the fingers in all directions (up, down, forward and flank) should be done with freedom. The most important point when shopping for athletics is to pay attention to the cumin and its location.

football shoe
The most important points in choosing football shoes are the attention to stoke and footwear. Stoke is important to avoid slipping and the procedure for playing with the ball. You need to look for a shoe to buy sport shoes that is suitable for sport first. These shoes should be constructed so as not to limit the physiological range of motion. Your foot should be comfortable inside the shoes and you can easily change direction, tap the ball and shoot. The shoe should also be designed to prevent wounds in the middle of the foot, while there is also the possibility of an appropriate arc movement to provide a better footing effect. Modern soccer shoes weighs about 250 grams. The indoor boot floor should be flat and non-stacked, but the floor of the chestnut should be sure to have a stoke..

Futsal shoes
Due to the increased pressure on the ligament, cartilage, especially the ankle, knee and thigh Achilles tendon thighs are desirable to have more impact..

Wrestling shoes
For proper performance of the movements, this shoe must have the flexibility, strength and endurance. Also, due to the glossy and lizziness of the floor, the boat hulls should be fitted to the bottom of the dentin for friction. To protect as much as possible from the ankle during the movements, these shoes should have a long lifter.

hiking boots
A good mountaineering shoes should have at least four attributes. First, the Liz shoes did not eat, that is, the cumin should be of good quality. The second feature is that the water can not be easily inserted into the shoes, so that it does not curl the foot, and the fourth and most important feature is that the shoe should be so sturdy that the foot will not be damaged by the falling stone..

Fitness and aerobics shoes
This string includes moves like walking, skipping, jumping, and so on. Therefore, these shoes should be relatively lightweight and have a good blow job. In an appropriate aerobic shoe, the middle, outer, and heel sides must be fully supported, and the front part of the shoe also has a good impact. The heel of the shoes should also be slightly tall.

Basketball shoes
Moving forward, sudden stops and moving side by side are the basics of moving in the basketball field. Therefore, the leg shoe should be fairly long and heel firm. To minimize the friction inside the shoes, double-sided shoes are also suitable for basketball. Among the indoor sports shoes, the thickest heels are basketball shoes.

Volleyball shoes
The movements of this sport are almost the same as basketball, but the thickness of the volleyball shoes is shorter than the basketball shoes, and the legs of this type of shoe are shorter. Calf shoes for volleyball should be of the crepe, because jumping is one of the main pillars of volleyball sports. Another point that should be taken into consideration when buying volleyball shoes is that it should be about five centimeters long.

در نهایت انتخاب یک کفش مناسب و استاندارد با توجه به رشته و فعالیت ورزشی؛ می‌تواند ضامن سلامتی پاها و ستون فقرات شما باشد.

What is the best time to walk?

17 April
When should we walk?


What time is your best time to walk, morning, noon, evening or night? The best time to walk is when you prefer it and feel it, for example, you feel more energy in the morning, so morning is the best time to walk.

Walking in the morning


Walking is good in the morning, because if you walk back to your home after exercise, you can take a shower to lose your body fat and sweat, or if you are employed and spend a lot of time walking to your workplace. You will be in a joyful mood at work and begin your day more relaxed. Also, because you're hungry after a walk, the breakfast you're eating has an extraordinary positive effect on your body. Breakfast is a meal that is highly emphasized because it brings happiness to you as much as possible. If you are one of those people who do not eat until breakfast, they can not do anything (even walking in the morning), we advise you to eat breakfast half an hour before the hike, and then get ready for exercise hiking Dance Walking in the morning will not cause any disruption to your health and sleep, as you wake up, start exercising, and sleep is complete. But if you walk up before bed, you may not be able to sleep easily and there is a problem in your sleep, because at night and at rest your heart rhythm should be calm in order to restore your calm and if you walk too much, your heart He is not well resting and is tired the next day. The important thing here is that your walk should not be too long to get tired and do not have an incentive for the next time.

Walk at noon


Walking in the afternoon is more appropriate because you do not wake up when you're tired and you do not want to rest after this activity, but you have more energy for doing what you want throughout the day. You can have a quick walk at this time, because your body loses calories quickly.

Walking at night


The extra calories you receive during the day can easily be eliminated by doing night walks. The problem with night walks is because people are tired during the day and have no other energy for nightly nights, and after a while they may regret it. Of course, as noted earlier, walking should not be immediately before bedtime, as it may interfere with your sleep.

Walking, Benefits of Walking, Best Time to Take a Walk

هنگام پیاده روی از کفش های مناسب و مخصوص پیاده روی استفاده کنید

Interesting Tips on Walking Benefits

  • دانشمندان در بررسی های خود دریافتند که پیاده روی و انجام فعالیت های ورزشی سبک می تواند توان حافظه در سالمندان را بهبود بخشد. متخصصان درباره فواید پیاده روی می گویند 40 دقیقه پیاده‌روی آرام به میزان سه نوبت در هفته می‌تواند باعث افزایش اندازه غده هیپوکامپ در مغز ‌شود که بخش حافظه و خاطرات را در مغز در کنترل دارد و عملکرد ذهن را حتی با بالا رفتن سن، بهبود بخشد.
  • پزشکان می گویند با انجام حداقل 30 دقیقه پیاده‌روی روزانه، خطر مرگ ناشی از سرطان به میزان چشمگیری کاهش می‌یابد.
  • Earlier studies have also shown that walking is also effective in preventing cardiovascular disease and heart and brain strokes.
  • When walking, use shoes that are special for walking.
  • Walking and exercising during pregnancy is effective in reducing stress. But it is advisable not to engage in vigorous and intense exercise during this period.
  • The walking speed should be sufficient for the person to sweat and target his heart rate within the heart rate range.
  • پیاده روی باید حداقل 10 دقیقه به طور پیوسته باشد. قدم زدن با دوستان، خرید کردن و تماشای ویترین مغازه ها را نمی توان جزء ورزش پیاده روی محسوب کرد.
  • اگر سابقه انجام فعالیت ورزشی را ندارید، بهتر است روزهای اول با 5 تا 10 دقیقه راه رفتن تند پیاده روی را آغاز کنید و به مرور طی مدت 6 هفته آن را به 30 دقیقه برسانید.
  • The correct walks are such that when walking, you have to go straight and the abdomen to the inside and move your arms in the opposite direction, forward and backward.

Source: tebyan.net

30% تخفیف دوره مربیگری TRX XCHARX ویژه آقایان

21 March

The second coach of TRX - specially for men

Holding time: جمعه 26 تیرماه از ساعت 10 صبح الی 17 بعدازظهر

Venue: صادقیه، ابتدای محمدعلی جناح، کوچه احسانگر، پلاک 1/1 XCHARX تکنیک برتر شعبه صادقیه

Place of registration: Superior Gym Gym Club - Sadeghia Branch

The course fee: 1،000،000 تومان ( کسانی که کد تخفیف دریافت نموده اند با ارائه کد تخفیف می توانند از 30% تخفیف ویژه To use)

registration deadline: تا پایان روز چهارشنبه 24 تیرماه

30% تخفیف ویژه

جهت استفاده از تخفیف ویژه و ثبت نام در این دوره می توانید نسبت به دریافت کد تخفیف اقدام نموده و سپس حداکثر تا 24 ساعت پس از دریافت کد تخفیف با مراجعه حضوری نسبت به ثبت نام اقدام فرمایید.

جهت کسب اطلاعات بیشتر با شماره های 44000307 XCHARX 44000308 تماس حاصل فرمایید.

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Young Women Doing Abdominal

22 Avalanche

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Training with Dumbell

22 Avalanche

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How to Eat for bulking you up?

22 Avalanche

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